Aerobic Training

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What is aerobic capacity?
The ability to inspire, transport and utilise oxygen to perform aerobic activity
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What is VO2max?
Maximum volume of oxygen inspired, transported and utilised per minute
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What 4 things effect VO2max?
Physiological factors, age, gender, training
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How does age affect VO2max?
VO2max declines by 1% each year from early 20s
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How does gender affect VO2max?
Females have lower VO2max due to naturally occurring higher body fat than men
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How does physiological factors affect VO2max?
More efficient respiratory and cardiovascular creates higher VO2max
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How can aerobic capacity been measured?
Direct gas analysis, cooper 12-minute run, queen's college step test, NCF multi stage fitness test
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What is direct gas analysis?
Athletes performs continuous activity until exhaustion, expired air is caught by mask and sent to gas analyser which measures O2 and CO2 concentrations
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What are the advantages of direct gas analysis?
Accurate, valid, reliable measure, different exercises can be used, direct measurement of VO2max
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What are the disadvantages of direct gas analysis?
Tested to exhaustion, can't be used by elderly, specialist equipment
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What is the 12-minute cooper run?
Athlete runs for 12 minutes and distance is recorded - simple calculation predicts VO2max
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What are the advantages of the 12-minute cooper run?
Large groups, athlete can measure their own, cheap, simple
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What are the disadvantages of the 12-minute cooper run?
Prediction not measurement, limited by athlete motivation, not sport specific
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What is the queen's college step test?
Athlete steps on and off box (41.3cm) from 3 minutes, HR is recorded 15 secs after and VO2max predicted
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What are the advantages of the queen's college step test?
Cheap, HR easily monitored, simple
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What are the disadvantages of the queen's college step test?
Prediction not measurement, HR recovery affected by things done before exercise, not sport specific
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What is the NCF multi-stage fitness test?
Continuous 20m shuttle runs at progressive intensities to exhaustion, shuttle is timed to an auto cue
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What are the advantages of the NCF multi-stage fitness test?
Large groups, simple and cheap
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What are the disadvantages of the NCF multi-stage fitness test?
Prediction not measurement, test to exhaustion, limited by motivation, not sport specific
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What is continuous training?
Steady state, low intensity work for a prolonged period of time
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How does continuous training create adaptations?
Puts strain on aerobic energy system and slow oxidative muscle fibres
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What is the intensity of continuous training?
60-80% of max HR
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What is the duration?
20-80 minutes
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What is associated with continuous training?
Overuse injuries
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What does HIIT stand for?
High intensity interval training
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What is HIIT?
Periods of work followed by periods of recovery
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What variables can be changed?
Duration, intensity, reps, sets
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What is the intensity of HIIT during work?
80-95% max HR
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What is the duration of HIIT during work?
5 seconds - 8 minutes
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What is the intensity of HIIT during rest?
40-50% max HR
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What is the duration of HIIT during rest?
Equal to work duration
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What respiratory adaptations occur doing aerobic training?
Stronger respiratory muscles, increased surface area of alveoli which increases gaseous exchange, decreased frequency of breathing, alleviates asthma
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What cardiovascular adaptations occur doing aerobic training?
Cardiac hypertrophy, increased elasticity of arteriole walls, increased blood volume, increased blood cells, increased oxygen carrying ability
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What occurs as a result of cardiac hypertrophy?
Increased stroke volume and cardiac output at rest
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What does aerobic training decrease the risk of in cardiovascular diseases?
Cornary heart disease, high blood pressure and stroke
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What musculo-skeletal adaptations occur doing aerobic training?
Hypertrophy of slow oxidative muscle fibres, increased glycogen stores and strength of connective tissue, increased bone strength, less risk of injury
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What metabolic adaptations occur doing aerobic training?
Decreased fat mass, increased activity of aerobic enzymes, improved glucose tolerance
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Card 2

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What is VO2max?

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Maximum volume of oxygen inspired, transported and utilised per minute

Card 3

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What 4 things effect VO2max?

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Card 4

Front

How does age affect VO2max?

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Card 5

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How does gender affect VO2max?

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