Aerobic Capacity Training Flashcards
(59 cards)
1
Q
Acronym to remember & things for components of fitness
A
D - definition
E - evaluation of test
E - energy system
P - physiological adaptations
FA - factors affecting
T - types of training
T - test
2
Q
PC system work : rest ratio
A
1 : 3
3
Q
Glycolytic system work : rest ratio
A
1 : 2
4
Q
Aerobic system work : rest ratio
A
1 : 1
5
Q
define aerobic capacity
A
ability to take in, transport, & use O2 to sustain prolonged periods of aerobic exercise
6
Q
what is another term for aerobic capacity
A
VO2 max
7
Q
define VO2 max
A
highest rate of O2 consumption attainable during maximal work (in 1 min)
8
Q
what is VO2 max measured in
A
ml/kg/min
9
Q
what does the ability to work at a high % of VO2 max indicate
A
aerobic endurance
10
Q
what is VO2 max/aerobic capacity dependant on (4)
A
efficiency of:
- respiratory system to consume O2
- heart to transport O2
- vascular system to transport O2
- muscle cells to use O2
11
Q
factors affecting VO2 max
A
- genetics
- training
- sex (gender)
- age
12
Q
what do genetics indicate for VO2 max
A
potential to have high VO2 max
13
Q
how do genetics affect VO2 max (2)
A
- % slow oxidative or fast oxidative glycolytic muscle fibres athlete has
- response to training varies due to genetic variation - can improve 5-10%
14
Q
how does training affect VO2 max (2)
A
- specificity - ensure programme will increase VO2 max through physiological adaptations (long term) of aerobic training (min 3 weeks)
- maximum level aerobic training reached 8-19 months of endurance based training
15
Q
how much can training improve aerobic capacity/VO2 max
A
5-10%
16
Q
how does sex (gender) affect VO2 max (6)
A
women - smaller body size:
- lower maximum cardiac output
- lower stroke volume - due to smaller left ventricle
- smaller blood volume
- lower haemoglobin levels
- smaller tidal volume & ventilatory volume
- higher % body fat
17
Q
How does age affect VO2 max
A
older = decreased VO2 max
18
Q
cardiovascular changes due to age - affect VO2 max (5)
A
- max heart rate drops 5-7 bpm per decade
- maximal stroke volume decreases - due to increased peripheral (vascular) resistance
- reduced blood flow to active muscles
- increased blood pressure
- increased body fat %
19
Q
respiratory changes due to age - affect VO2 max (3)
A
- aerobic capacity decreases - approx 10% / decade in inactive people
- vital capacity drops
- residual volume increases - causes less air exchanged
20
Q
What is the overall drop in aerobic capacity a combination of (3)
A
decrease in:
- physical activity
- weight gain
- age
21
Q
what are the 4 tests of VO2 max
A
- laboratory test of VO2 max using direct gas analysis
- multi stage fitness test
- Queens college step test
- Cooper 12 minute run
22
Q
explain laboratory test of VO2 max (3)
A
- continuous exercise at progressive intensity’s to exhaustion
- expired air captured in mask with tube connected to flow meter & gas analyser
- result graphed against intensity - calculation to find VO2 max
23
Q
advantages laboratory test of VO2 max (2)
A
- accurate, valid, & reliable measurement
- can be done with different exercises - e.g. cycling, running, rowing
24
Q
disadvantages laboratory test of VO2 max (3)
A
- can’t be done with elderly
- need access to correct equipment
- cost - expensive
25
explain multi stage fitness test (6)
- test to exhaustion
- 17 levels
- shuttle runs between 20m markers
- time between beeps reduces
- speed increases util failure
- level & shuttle number predicts VO2 max - higher level, higher VO2 max
26
advantages multi stage fitness test (4)
- good levels validity & reliability
- scores easily evaluated against table
- easy to set up
- can test large groups
27
disadvantages multi stage fitness test (5)
- test to exhaistion not good for unfit/overweight individuals
- not suitable for elderly
- predicted values not 100% accurate
- favours runners - not cyclists, swimmers, rowers
- relies on motivation of performers
28
explain Cooper 12 minute run (2)
- run round 400m track for 12 minutes
- compare distance run to standardised tables
29
advantages Cooper 12 minute run (4)
- can be performed in large groups
- subject can administer own test
- cheap & simple
- simple VO2 max calculation
30
disadvantages Cooper 12 minute run (5)
- predictor of VO2 max not measurement
- relies on subject motivation
- not suitable for elderly
- favours runners - rowers, cyclists, & swimmers at disadvantage
- not completely accurate for VO2 max
31
explain Queens College step test (6)
- 16-17" bench
- metronome
- stopwatch
- step at specific cadence (rhythm - beats per minute) (males - 96, females - 88) up & down bench for 3 minutes
- take 15 second heart rate recovery (multiply by 4)
- compare heart rate to standardised table
32
advantages Queens College step test (4)
- sub-maximal test - not to exhaustion
- cheap
- heart rate easily monitored
- compared to tables - simple VO2 max calculation
33
disadvantages Queens College step test (4)
- tables = predictive VO2 max, not accurate measurement
- heart rate recovery affected by prior exercise, food, & fluid intake
- not sport specific
- step height might disadvantage short athletes
34
what are the two types of aerobic training
- continuous
- interval (including HIIT)
35
that are aerobic training methods aimed at doing
overloading cardiovascular & respiratory systems to increase aerobic capacity & VO2 max
36
how is overload achieved for aerobic capacity (4)
FITT principle:
- Frequency - 3-5 times/week - min 12 weeks
- Intensity - heart rate % within critical training zone
- Time - minimum 3-5 to 40+ minutes
- Type - overloading aerobic energy system
37
what is continuous training
steady state, sub-maximal work for prolonged periods of time (20-30+ mins)
no rest -> continuous
38
which athletes is continuous training suited to
long distance/endurance athletes that predominantly use aerobic system
39
what should the heart rate be for continuous training
above critical threshold (minimum 55% of max HR)
40
describe a graph of heart rate % in response to continuous training (2)
- rapid rise to at least 55% of max HR
- 55% reached - plateau - steady state
41
hat is interval training
periods of work interspersed with/followed by periods of recovery/rest
42
what are the 4 components to consider/adjust for interval training
- interval duration or distance
- interval intensity
- recovery duration
- number of work-rest intervals
43
what are the two main work rest ratios to consider
- 2:1 - work interval 2x recovery time
- 1:1 - work interval = recovery time
44
what type of work to rest ratios is aerobic training best suited to to increase aerobic capacity
longer work periods & shorter recovery periods
45
Heart rate % response to interval training - graph & explain
heart rate % during work = 75%
HR
| B C
| _____ _____ _____
| / \ / \ / \
|_/ \__/ \__/ \__
| A D
|_____________________________________
Time
A-B - rapid rise - onset exercise
B-C - steady state
C-D - recovery/rest
46
what is main advantage of interval training & why
- improves quality & intensity of performance
- allowed to recover after each interval so each interval is at a higher intensity
47
benefits of interval training (5)
- used to develop anaerobic and/or aerobic systems
- adds variety - prevents boredom
- quality & intensity maintained - onset fatigue delayed
- recovery time - remove lactic acid - restore PC stores
- can incorporate sport specific drills
48
difference between interval training & HIIT
% of max HR
- interval = 75%
- HIIT = 80-95%
49
benefits of HIIT (2)
- working at higher intensity burns more calories
- similar benefits to aerobic training in shorter period of time
50
disadvantages of HIIT
not suitable for unfit people / people with sedentary lifestyles
51
Zone 1 name & % of max heart rate
- Heart Healthy Zone
- 50-60% mhr
52
Zone 2 name & % of max heart rate& effect on body
- Weight Management Zone/Aerobic Zone
- 60-80% mhr
- burn calories
- physiological adaptations occur
53
Zone 3 name & % of max heart rate & effect on body
- Anaerobic Threshold Zone
- 80-90% mhr
- OBLA likely occur
54
Zone 4 name & % of max heart rate
- Red-line Zone
- 90-100% mhr
55
what is Karvonen's principle (2)
- accurate way of calculating a training zone - way of calculating & of max HR
- suggests training at 60-75% of maximum heart rate
56
physiological adaptations of respiratory system to aerobic training - name improvement & explain (2)
- stronger respiratory muscles - increased tidal volume, minute ventilation, & thoracic cavity volume
- increased alveoli surface area - increased gaseous exchange
57
physiological adaptations of cardiovascular system to aerobic training - name improvement & explain (4)
- cardiac hypertrophy - bigger, stronger, more elastic - increased max stroke vol, max cardiac output, vans return (starlings law)
- increased elasticity of arterial walls - arterioles - vascular shunt - more efficient
- increased blood/plasma volume - lower blood viscosity - thinner blood better for exercise - more O2 to working muscles
- increased red blood cell/ haemoglobin levels - increased O2 carrying capacity - more gaseous exchange
58
physiological adaptations of metabolic function to aerobic training - name improvement & explain (2)
- increased activity aerobic enzymes - PFK & LDH - speed up reactions - increased ATP resynthesis - increased metabolism triglycerides (FFAs) & glycogen
- decreased fat mass - increased lean mass - increased metabolic rate - increased break down triglycerides
59
physiological adaptations of musculo-skeletal system to aerobic training - name improvement & explain (7)
- slow oxidative muscle fibre hypertrophy - increased potential aerobic energy production - increase strength - decrease energy cost - delayed fatigue
- increased size & density mitochondria - increased O2 utilisation - increased aerobic energy production & triglyceride metabolism
- increased myoglobin stores - increased storage & transport O2 to mitochondria
- increase stores glycogen & triglycerides - increased aerobic food fuels - increased duration performance
- tendons & ligaments strengthen - increased joint stability - decreased injury risk
- increased thickness articular cartilage - increased synovial fluid production - joint lubrication
- increased bone mineral density - increased calcium absorption - increased bone strength - decreased injury
