Aerobic Training Flashcards
VO2 Max
The maximum volume of oxygen that can be taken in and consumed by the body in 1 minute
How do u calculate oxygen consumed?
O2 breathed in - O2 breathed out
What is volume of oxygen measured in?
ml
kg
min
As intensity of exercise increases what happens
Our volume of oxygen increases until it reaches our zone of VO2 max, as a result we cannot get anymore oxygen in and have to slow as exercise intensity increases we result in working anaerobically causing fatigue and the eventual failure of said exercise (e.g msf test)
Factors affecting VO2 max
Physiology:
Muscle fibre types
Capillary density
Mitochondria
Alveolar surface area
Haemoglobin
Genetics >90%
Training:
Aerobic
Fartlek
Continuous
Lifestyle:
Exercise
Smoking
Age: 30-35
Gender:
Males higher
Women lower
Body composition- overweight - less efficient
What is the direct gas analysis? Pros and cons.
Ramp test - increasingly harder
Measures O2 in and out (difference is consumption)
Good:
Valid reliable and good for measure gives a trustworthy number for VO2
Bad:
Maximal
Lab test - exclusive
What is the multi-stage fitness test? Pros and cons.
20metre shuttles
1 minute stages
2 missed shuttles=fail
Score converted into VO2 max prediction
Good:
Groups/teams
Simple protocol
Bad:
Poor for non runners
Predicting VO2
Maximal test
What is the queens college step test? Pros and cons
41.3cm per test
22 steps per min for female
24 steps per min for male
3 minutes
HR measured after 5 seconds. For 15 seconds x4 to find relative aerobic fitness at rest
Good:
Sub-maximal
Simple protocol
Groups/teams
Bad:
Measurement might have errors
Prediction of VO2 max not measure
What is the 12 minute cooper run? Pros and cons.
As far as possible in 12 minutes
Distance measured
Must be measurebale
Flat surface
Good:
Simple protocol
Groups/teams
Bad:
not good for no runners
Tedious
Maximal
Prediction not a measurement
Continuous training. Pros and cons.
20 minutes up to 2 hours (glycogen limit usually)
60-80% maximal can be 85%
Running, cycling, walking
Good:
Simple
cheap
Available to all
Bad:
Tedious
Time consuming
Reduces speed
Can lead to chronic injuries
H. I. I. T aerobic training, and pros
High intensity interval training
Periods of high intensity work and recovery
20-60 minutes
4-10 sets
10 reps
2:1 exercise to rest ratio
Good:
Burns more calories
Faster adaptations
Performance intensity
Quicker (time efficient - less tedious)
Athletes of different levels together
H. I. I. T how it works?
4-30 minutes
Warm up
High intensity intervals
Moderate intensity recovery 50%
Cool down
Work relief ratio
2:1
Impacts of H. I. I. T
CV affected during recovery
Increase metabolic rate
Increase glucose metabolism
Short duration
However:
Loss of technique
Equipment, safety
Motivation is key
Cardiovascular adaptions to aerobic training
Increase in heart strength - myocardial hypertrophic -> SV goes up -> decreased resting heart rate -> increased exercising HR range
Increased maximal Cardiac Output (Q)
Means u can work higher intensity for longer without fatigue
More blood plasma
More RBC (haematocrit) -> O2 carrying capacity
Better Removal of waste
Capacity for transporting fats
Increase strength of smooth muscle in blood vessels -> VR more efficient
Cappilerisation
What is myocardial hypertrophy?
An increase in muscle size of the heart
