aerobic capacity

what is aerobic capacity?

the ability to take in and use oxygen for sustained prolonged periods of sub-maximal work.

what is VO2 max?

the maximum volume of oxygen inspired, transported and utilised per minute.

evaluate importance of high VO2 max for a footballer?

• allows players to allow the entire duration (90 mins) of the match without fatiguing

• allows teams to player at a higher intensity (e.g. defend higher up the pitch)

• allows quicker recovery after anaerobic work, so player can sprint more often

evaluate the importance of a high VO2 max for a cyclist?

• allows athlete to complete the race and maintain intensity without fatiguing 

• allows quicker recovery after race, so can remove lactic acid 

• allows cyclist to race at a high intensity e.g. go hard for the last few km’s

what four factors affect your VO2 max? (TAGG)

• Training

• Age

• Gender

• Genetics

how does training affect your VO2 max?

• a specific training programme can increase your VO2 max by 10-20%

• aerobic training affects your VO2 max, due to adaptations to cardiovascular and respiratory systems (e.g. cardiac hypertrophy and increased strength of respiratory muscles)

how does age affect your VO2 max?

• from age of 20, VO2 max decreases by 1% each year due to;

• decreased elasticity of the heart

• loss of elasticity in arteries and arterioles, so less able to vasodilate 

• stiffening of the chest wall, which reduces lung function, so less air is exchanged in the lungs 

how does gender affect your VO2 max?

• females have a 25% lower VO2 max than males because;

• a higher % body fat

• smaller body size so; smaller left ventricle (lower SV and Q) and less blood, so less haemoglobin

• this means that less O2 can be taken in, transported and used, so less aerobic energy production (lower VO2 max)

how do genetics affect your VO2 max?

• % of slow oxidative muscle fibres (the greater %, the higher the VO2 max)

• OR the greater the heart density, the higher the VO2 max

what is the acronym for describing the VO2 max tests?

• Maximal or submaximal 

• Age

• Direct or predicted measure of aerobic capacity

• Description

• Sustainability 

describe direct gas analysis;

M - maximal test to exhaustion

A - not suitable for elderly and those with heart conditions

D - direct objective measure of O2 consumption

D - performer runs on treadmill at progressive intensity/ a mask is worn to collect expired air/ the max volume of O2 consumed per min is measured and presented on a graph

S - requires expensive, specialist equipment, so not accessible to most people

evaluate direct gas analysis;

+ directly measures O2

- needs specialist lab equipment 

describe the cooper 12-minute run

M - maximal test

A - not suitable for elderly and those with heart conditions

D - predicted measure of O2 consumption 

D - run as far as possible in 12 mins/ distance covered is recorded & compared with normative data

S - simple, cheap, easy to set up; large numbers can do the test together

evaluate the cooper 12 -minute run

+ simple, cheap equipment so easy to set up

- predicted measure so less accurate 

describe the multistage fitness test;

M - maximal test

A - not suitable for elderly or those with heart conditions

D - predicted measure of O2 consumption

D - perform continuous 20m shuttles at progressive intensities to exhaustion, in time to a beep/ level and shuttle number is recorded and compared to normative data table

S - simple, easy to set up; larger numbers can do it together 

evaluate the multistage fitness test

+ simple, cheap equipment so easy to set up

- predicted measure so less accurate 

describe the queens college step test

M - sub-maximal test

A - suitable for all

D - predicted measure of O2 consumption

D - subject performs continuous stepping on & off a box at a set rate for 3 mins/ HR recorded & compared to normative data table

S - simple, cheap, but needs a specific height box

evaluate the queens college step test;

+ simple/cheap

- needs a specific height of box (shorter individuals may be disadvantaged) 

what are the two types of training to improve aerobic capacity?

continuous and HIIT

what is the acronym used to describe training types?

F - for (how long for)

I - intensity 

T - time

T - type of training 

define continuous training

steady state, sub-maximal work for a prolonged period of time

define HIIT training

periods of high intensity work and periods of recovery

describe continuous training?

F - 3-5 times a week for at least 12 weeks

I - 50-80% max heart rate

T - 20-80 minutes

T - running, cycling, swimming

describe HIIT training 

F - 4(up to 10) sets X 10 reps 

I - work; 80-95% max HR (recovery; 50% max HR

T - work; 5secs - 8 mins recovery; 1-1 work/rest ratio

T - running, cycling, swimming 

advantages of continuous training?

• stresses aerobic energy system and slow oxidative muscle fibres

• used by marathon runners and triathletes to cover long distances e.g. 100 miles 

• helps to build an aerobic base for all sports 

disadvantages of continuous training?

• risk of overuse injury due to large distances covered e.g. shin splints, stress fracture 

• not specific and tedious for team games players 

advantages of HIIT training?

• increased energy expenditure (calorie consumption) during and post training so; more/faster adaptations 

• shorter sessions 

disadvantages of HIIT training?

• high intensity work, not suitable for unfit/ those with health issues

• requires a pre - aerobic fitness base

what are the three muscular adaptations to aerobic training, and their benefit

• increased mitochondria density - increased aerobic energy production

• hypertrophy of slow oxidative (type 1) muscle fibres - increased aerobic energy production

• increased myoglobin stores - increased oxygen transport to working muscles

what are the two metabolic adaptations to aerobic training, and their benefit

• increased aerobic enzyme activity - increased breakdown of the extra stores of triglycerides and glycogen 

• increased stores of fuels allows more aerobic energy production

what are the two respiratory adaptations to aerobic training, and their benefit

• increased surface area of the alveoli - more efficient gaseous exchange

• increased hypertrophy of respiratory muscles - lung volume increases 

what are the four cardiovascular adaptations to aerobic training, and their benefit

• cardiac hypertrophy - increases SV, Q, VR and decreases resting heart rate

• increased elasticity of arterioles - increases efficiency of vascular shunt leading to more oxygenated blood to working muscles

• increased red blood cell production - increased oxygen transport to working muscles

• increased capillary density - more capillaries around alveoli and muscles so more efficient gaseous exchange