aerobic training

Question 1

aerobic capacity definition

Answer 1

the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic capacity

Question 2

VO2 max definition

Answer 2

the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise (ml/kg/min)

Question 3

what are the 4 factors effecting aerobic capacity?

Answer 3

training
gender
physiological make-up
age

Question 4

what does aerobic training do to your VO2 max?

Answer 4

increases it

Question 5

how does gender effect VO2 max?

Answer 5

females generally is 20-25% lower

Question 6

how does VO2 max vary with age?

Answer 6

decreases approximately 1% each year due to decrease in efficiency of body system

when it starts to decrease will vary based on adaptations of training achieved

Question 7

what are the four body systems that physiological makeup are dependant on?

Answer 7

1) respiratory (lung size)
2) heart to transport oxygen (size, SV)
3) vasular system to transport oxygen
4) muscles to use oxygen including cellular factors (myoglobin, mitochondria)

Question 8

what are the four ways of testing aerobic capacity?

Answer 8

1. direct gas analysis
2. queens college step test
3. 12 min Cooper run
4. multi-stage fitness test

Question 9

what is direct gas analysis?

Answer 9

requires the participant to exercise on an ergometer/ treadmill at gradually increasing intensities

air breathed out is collected via a gas mask which enables the technician to measure volumes of oxygen and carbon dioxide exhaled as intensity increases

Question 10

advantages of direct gas analysis

Answer 10

accurate, valid, reliable

Question 11

disadvantages of direct gas analysis

Answer 11

only healthy people can do this
need high level of motivation to test till exhaustion
expensive equipment and software
need specialist technicians

Question 12

what is the queen’s college step test?

Answer 12

the subject steps continuously onto a box 41.3cm high, they must maintain a rhythm of 24 steps per minute for men and 22 for women

their HR is taken for 15 seconds, 5 seconds after completion and VO2 max gets calculated

Question 13

advantages of queen’s college step test

Answer 13

sub maximal test, not exhaustive
simple and cheap
HR easy to monitor

Question 14

disadvantages of queen’s college step test

Answer 14

a prediction not actual measurement
HR is effected by other variables
not sport specific

Question 15

advantages of the 12 min Cooper run and multi stage fitness test

Answer 15

large groups can be tested at once
simple and cheap

Question 16

disadvantages of 12 min Cooper run and multi stage fitness test

Answer 16

its a prediction
need motivation
not sport specific
only reliable for healthy people

Question 17

what are the main two types of training used to improve aerobic training?

Answer 17

continuous
HIIT

Question 18

what is continuous training?

Answer 18

steady state
low to moderate intensity 60-80% of max HR
long duration 20-80 mins

Question 19

what’s karvonen’s principle?

Answer 19

a more relevant measure on HR zones considering resting HR

HR reserve= max HR-resting HR
lower training threshold= resting HR +65% HR reserve
upper training threshold= resting HR +75% HR reserve

Question 20

what does HIIT involve?

Answer 20

periods of work followed by periods of rest

Question 21

whats the intensity and duration during work intervals and at rest with HIIT?

Answer 21

work:
80-95% of max HR
5seconds-8mins
rest:
40-50% max HR
equal to length of work

Question 22

what are the adaptations from the respiratory system from aerobic training? why are these good?

Answer 22

stronger respiratory muscles
increased surface area of alveoli

increases volume of O2 diffused in blood stream
reduces onset of fatigue, delays OBLA
alleviates symptoms of asthma

Question 23

what are the adaptations from the cardiovascular system from aerobic training? why are these good?

Answer 23

cardiac hypotrophy
increased elasticity of arterial walls
increased blood/plasma volume increased red blood cells and haemoglobin
capillarisation around alveoli and SO muscle fibres

increases blood flow/ oxygen transport and decreases blood pressure which reduces onset of fatigue, delays OBLA and lowers the risk of coronary heart disease, strokes

Question 24

what are the adaptations from the muscular system from aerobic training? why are these good?

Answer 24

hypertrophy of SO fibres
increased size and density of mitochondria
increased myoglobin stores
increased glycogen stores

increases capacity of aerobic energy production and increased joint stability
reduces onset of fatigue, delays OBLA
increases metabolic rate/ energy expenditure

Question 25

what are the adaptations of metabolic function from aerobic training? why is this good?

Answer 25

increased activity of aerobic enzymes
decreased fat mass
decreased insulin resistance

increased use of fuel and oxygen to provide aerobic energy and improve body composition
reduces onset of fatigue, delays OBLA
increased metabolic rate/ energy expenditure