Aerobic capacity Flashcards
(19 cards)
Aerobic capacity
The ability to utilise oxygen to perform an activity. based upon the efficiency of multiple systems
Vo2 max
Max vol of O2 utilised per minute during exercise (ml/kg/min)
Factor affecting Vo2 max
Physiologically: Greater efficiency of respiratory, cardiovascular system, & muscle cells to inspire & transport O2
Age: from 20s Vo2 max decreases approx 1% per year
Gender: Females have lower Vo2 max
Training: aerobic training increases Vo2 max
Adaptations of aerobic capacity-Respiratory system
Structural:
-Stronger respiratory muscles
-Increase SA of alveoli
-Cardiac hypertrophy
Functional:
-Increase mechanics of breathing efficiency
-Increase max lung vol
-Decrease respiratory fatigue
Adaptations of aerobic capacity-Cardiovascular system
-Cardiac hypertrophy-Increase SA & Q
-Increase elasticity of arterials-increase efficiency of vascular shunt
-Increase blood vol-lower blood viscosity
-Increase RBC-increase O2 carrying capacity
Adaptations of aerobic capacity-Musculo-skeletal
-SO muscle fibers hypertrophy=increase aerobic energy
-Increase size+no. of mitochondria=increases utilisation of o2
-Increase stores of glycogen+triglycerides=Increased aerobic energy
Adaptations of aerobic capacity-Metabolic function
-Increased activity of aerobic enzymes (PFK/GPP)=increased metabolism of glycogen & triglycerides
-Decreased fat mass=increased lean muscles
-Decreased insulin resistance= increased glucose tolerance
Testing aerobic capacity-Multistage fitness test
20m shuttle run at progressive intensities to exhaustion-maximal
+Large groups can perform the test at once
+simple & cheap
-Prediction of Vo2 max
-Limited by motivation
Testing aerobic capacity-Queens coll step test
HR is taken 5s after completing the test for 15 seconds
-Submaximal
+Simple & cheap
+Eardly can participate
-Prediction of Vo2 max
-Not sport specific
Testing aerobic capacity-Direct gas analysis
-Expired air captured by mask compares O2 levels to inspired air
-Maximal, progressive intensity
+Accuraye measure of Vo2 max
+Test performed during different exercise
-Cant be used on elderly/people with heart conditions
-Specialist equipment needed
Testing aerobic capacity-12 minute Cooper run
Self-paced, maximal intensity
+Large groups
+Simple & cheap
-Prediction of Vo2 max
-Motivation needed
Testing aerobic capacity-PWC 170 cycle
3 ergometer rides
-Predict HR at 170bpm, then predict Vo2 max
-Submaximal test
+Good for unmotivated
+Good for elderly people
-Just a prediction
Training zones
Too intense-anaerobic response
Not intense enough- no adaptations made
-Hr is used for training zones, as Vo2 max is hard to measure
-Set based on training needs an age
Karvonen’s princinple
Brings in fitness levels as well as age
Trainig HR=resting HR+%(HR max-resting HR)
Training for aerobic capacity-Continuous
-Steady-state, low moderate intensity
-Focus on SO fibers
-Careful of overuse injuries e.g. shin splints
60-80% of max HR
20-80 mins
Training for aerobic capacity-Fartlek
Similar to continuous but includes short sharp bursts at higher intensity
-Changes in speed, incline & terrain change intensity
-Aerobic or anaerobic
E.g. footballers, rugby
Training for aerobic capacity-Interval training
Periods of work interspersed with periods of rest
-Wide range of fitness developed
-Variation in work & rest interval, duration
-can be aerobic or anaerobic
Training for aerobic capacity-HIIT training
Short intervals of max exercise followed by recovery of light exercise
-Can be aerobic or anaerobic
-Made sports specific by changing: Duration, intensity, recovery time
-Fat burning, improve anaerobic capacity
-Shorter sessions e.g 30mins
