Aerobic Training

Aerobic capacity - the ability of the body to inspire, transport + utilise oxygen to perform sustained periods of aerobic activity

VO2 max - the maximum amount of oxygen inspired, transported + utilised per minute of exhaustive exercise

Factors affecting VO2 max:

• age - peak at approximately 25-28 years old + decreases approximately 1% per year from decreased efficiency of CV + respiratory system
• genes - gentic make up + ability to adapt to training (type 1 vs type 2)
• gender - females have 15-30% lower VO2 max than males due to; greater % body fat, decreased external respiration + O2 intake, increased resting HR + lower stroke volume, cardiac output + haemoglobin levels 
• aerobic training - increases VO2 max by 10-20% due to adaptations + helps maintain VO2 max in ageing performers
• physiological make up - greater efficiency of respiratory system, cardiovascular system + muscle cells to inspire, transport + utilise oxygen

Performs continuous exercise at progressive intensities with expired air being captured by mask lined to gas analyser which measures concentrations of O2 + CO2 before using calculation to work out VO2 max

Advantages:

• direct + accurate measurement of VO2 max
• can be used doing different exercise e.g. running + cycling

Disadvantages:

• maximal test to exhaustion so can't be used with elderly or those with health conditions
• access to specialist equipment required

Subject runs continuously for as far as possible for 12 minutes + put into calculation table to work out VO2 max

Advantages:

• large groups perform test at same time
• subject can administer own test
• simple + cheap equipment required
• simple calculation using table

Disadvantages:

• prediction of VO2 max instead of measurement
• maximal test so limited by motivation + can't be used with elderly or those with health conditions
• test not sport specific so advantageous to runners

Subject continuously steps on and off box for three minutes in time with beep + HR taken every 5 seconds after completing test for 15 minutes to predict VO2 max from recovery rate

Advantages:

• sub-maximal
• simple + cheap equipment required
• HR easily monitored
• simple calculations using table

Disadvantages:

• only prediction of VO2 max
• HR recovery can be affected by prior exercise or food/fluid intake
• not sport specific
• step height could disadvantage shorter subjects

Subject performs continuous 20m suttle run at progressive intensities until exhaustion as shuttles have to be done in a shorter time from audio cue with a level given to calculate VO2 max from comparison table

Advantages:

• large groups can perform test at same time
• simple + cheap equipment required
• easy calculation using VO2 max equivalent tables

Disadvantages:

• prediction of VO2 max not measurement
• maximal test so limited by subject motivation + can't be used by elderly or those with health conditions
• not sport specific

Designed to ensure exercise intensity isn't too high as may fatigue quickly or too low as wouldn't make adaptations

Karoven's principle - HR max = 220 - age

Steady-state low to moderate intensity work for prolonged period of time involving large muscle groups e.g. jogging, swimming, cycling + rowing

Intensity - 60-80% of HR max

Duration - 20-80 minutes

Fartlek training - continuous steady-state aerobic training interspersed with higher intensity bouts and lower intensity recovery periods

Used by endurance performers e.g. triathletes + marathon runners

+ Builds aerobic base

- Not specific for team sports

- Takes long time

Periods of work followed by periods of rest using sets + reps

Type of exercise - cycling, running, walking + swimming + used by team sports players

Work:

• intensity - 80-95% of HR max
• duration - 5-8 minutes

Rest:

• intensity - 40-50% of HR max
• duration - equal to work (1:1 ratio)

+ Shorter with similar effects

- Longer recovery period required

- Can't be done by elderly or those with health conditions

Stronger respiratory muscles:

• increased mechanics of breathing efficiency
• increased maximal lung volumes
• decreased respiratory fatigue

Increased surface area of alveoli - increased internal gaseous exchange

Cardiac hypertrophy:

• increased SV during rest + exercise + increased CO at rest due to increased filling capacity + force of ventricular contraction
• decreased resting HR + faster HR recovery after exercise

Increased elasticity of arterial walls:

• increased efficiency of vascular shunt mechanism
• increased vasoconstriction + dilation to redistribute CO
• decreased resting blood pressure + increased blood pressure regulation

Increased blood/plasma volume - lower blood viscocity so aids blood flow + venous return

Increased number of red blood cells/haemoglobin content - increase in oxygen-carrying capacity so increased gaseous exchange

Capillarisation surrounding alveoli + slow oxidative muscle fibres - increased surface area for blood flow so increased gaseous exchange + decreased distance for diffusion

Slow oxidative muscle fibre hypertrophy - increased potential for aerobic energy production so increase in strength + decreased energy cost which delays fatigue

Increased size + density of mitochondria - increased utilisation of oxygen from increased aerobic energy production + increased metabolism of triglycerides (fats)

Increased myglobin stores - increased storage + transport of oxygen to mitochondria

Increased stores of glycogen + triglycerides - increased aerobic energy fuels so increased performance duration

Fast oxidative glycotic fibres becoming more aerobic - increased aerobic energy production, fuel + oxygen utilisation

Increased strength of connective tissue - tendons + ligaments strengthen which increases joint stability which reduces injury risk

Increased thickness of articular cartilage - increased synovial fluid production so increased joint lubrication

Increased bone mineral density - increased calcium absorption so increased bone strength + less injury risk

Increased activity of aerobic enzymes - increased metabolism of triglycerides + glycogen

Decreased fat mass:

• increased lean mass
• increased metabolic rate
• increased breakdown of triglycerides

Decreased insulin resistance - improved glucose tolerance + treatment/prevention of type 2 diabetes