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PE - Exercise physiology > Aerobic training > Flashcards

Aerobic training Flashcards

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1
Q

Definition of oxygen capacity

A

Ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub-maximal work.

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2
Q

What system is responsible for taking in oxygen?

A

Respiratory system

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3
Q

What system is responsible for transporting oxygen?

A

Cardiovascular (heart and vascular)

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4
Q

What system is responsible for using oxygen?

A

Muscular system

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5
Q

Definition of VO2 max

A

Maximum volume of oxygen consumed, transported and used per minute during maximal/exhaustive exercise

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6
Q

What is VO2 max measured in?

A

ml/kg/min

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7
Q

What are the similarities between VO2 max and O2 capacity?

A

Both concerned with consumption, transportation and use of oxygen

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8
Q

What are the differences between oxygen capacity and VO2 max?

A

Oxygen capacity is aerobic and VO2 max is anaerobic

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9
Q

What are the tests for VO2 max?

A

Progressive treadmill test
NCF multi stage fitness test
Queens college step test
Cooper 12 minute run

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10
Q

Describe the progressive treadmill test?

A

Gas analysis laboratory test to exhaustion.
Face mask connected to a gas analyser measures oxygen and CO2 inspired/expired and used to calculate VO2 max against intensity.

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11
Q

Describe the NCF multi stage fitness test?

A

Test to exhaustion, running in time between 20-20m cones to a beep which decreases in time - the level and shuttle is recorded VO2 max predicted using standardised normogram tables.

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12
Q

Describe the Queens college step test?

A

Sub-max 3 min step up and final heart rate bpm recorded 5 seconds after completion for 15 seconds. Uses HR recovery using normative data tables to estimate/predict fitness levels (VO2)

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13
Q

Describe the Cooper 12 minute run?

A

12 minute continuous run recording the distance covered on a 400m track. Evaluated/predicted using normative data tables.

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14
Q

What are the positives of the progressive treadmill test?

A

Most valid (direct VO2 test) and reliable over time
Gas analysis gives accurate VO2 max measure
Can be used on cyclists/rowing

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15
Q

What are the negatives of the progressive treadmill test?

A

Practicality: access/time/money/specialist lab/experienced tester
Max test to exhaustion not suitable for elderly/CHD

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16
Q

What are the positives of the NCF multi stage fitness test?

A

Reliable over time/good correlation with normative data tables
Simple/practical/large group use/cheaper/less equipment needed

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17
Q

What are the negatives of the NCF multi stage fitness test?

A

Predicts VO2 max using norm table
Exhaustive test so motivation is an issue
Specificity = favours runners
Not suited to elderly/CHD

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18
Q

What are the positives of the Queens College step test?

A

Minimal equipment/cheap/simple set up/test anywhere/reliable/norm data tables/self-administered/HR monitor/sub max test

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19
Q

What are the negatives of the Queens College step test?

A

Validity of HR recovery and VO2 max/estimate not a direct measure of VO2/assumes stepping and treadmill running have the same oxygen cost/height and weight affect results

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20
Q

What are the positives of the Cooper 12 minute run?

A

Can run or walk. large group testing/self test, small cost little equipment good reliability/correlation with VO2 max/ norm data tables

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21
Q

What are the negatives of the Cooper 12 minute run?

A

Estimate not a direct measure of VO2/strenuous test so reliability depends upon pacing strategy, motivation and strict protocol (W-up) 400m track/specific to runners.

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22
Q

What are the factors affecting VO2 max (aerobic capacity)?

A

Individual physiological make up (fibre types)
Age
Aerobic training
Gender

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23
Q

What are the effects of individual physiological make up on VO2 max?

A

Hereditary/genetics account for half variation in VO2 max
Fibre types - high % type 1 ST and type 2a FOG oxidative fibres
Individual’s response to training

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24
Q

What can an individuals physiological make up effect the efficiency of?

A

External respiration - ability to take in oxygen
Heart - ability to pump blood around the body
Vascular system - blood/vessels to transport oxygen from lungs to muscle tissues
Muscle cells - Ability to use oxygen for energy production.

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25
What are the effects of age on VO2 max?
VO2 max peaks in early 20s | VO2 max declines by 1% each year
26
What are the effects of aerobic training on VO2 max?
Oxygen training increases VO2 max by up to 10-20%
27
What are the effects of gender on VO2 max?
Females VO2 max values are 15-30% lower than males
28
What can an individuals age effect the efficiency of?
Decrease oxygen transport to muscles and decrease difference between oxygen taken in that expired, increasing efficiency of muscles to use oxygen is the main causes of a decrease in VO2 max. Decrease efficiency of body systems: CV - decrease max HR/SV/Q to tissues due to decrease left ventricle contractility/elasticity Respiratory - Decrease elasticity of lungs/chest walls which decreases TV and max VE
29
What can an individuals aerobic training effect the efficiency of?
Increase long term oxygen adaptations - heart hypertrophy, Hb, capillarisation, muscle mitochondria. Maintains/slows down the decrease in VO2 max due to ageing.
30
What can an individuals gender effect the efficiency of?
Due to decrease female body size, decrease respiratory lung volumes and oxygen intake, decrease heart volumes (SV/Q), decrease vascular blood volume/Hb to transport oxygen/increase female body fat.
31
Definition of target heart rate?
Monitors and ensure correct moderation, timing of progressive overload and specific to training goal - fat burning/aerobic fitness
32
Why is target heart rate used as a guide to intensity instead of VO2 max?
It is more practical and has a good correlation with VO2 max
33
How do you calculate max heart rate?
220-age
34
What % of your max heart rate is used to increase aerobic capacity?
70-80% of max heart rate 10-40 minutes (Increase %/time, increase aerobic adaptations)
35
What is heart rate reserve?
More specific/accurate target heart rate as it uses resting heart rate max HR - resting heart rate = reserve heart
36
Describe continuous training
Continuous long duration/steady state of sub max work. oxygen supply=oxygen demand 60-80% max HR, 20-80 minutes
37
What are the positives of continuous training?
Best suited for long distance athletes who's activities have no breaks/relief (use examples) Increase intensity increase oxygen capacity Decrease intensity increase duration increase fat loss Specificity - overloads aerobic system Increase oxygen adaptations to CV, respiratory and SO/FOG muscle fibres
38
What are the negatives of continuous training?
Not specific for team game players
39
What are the 4 parts of overload to talk about aerobic training?
Intensity (interval and relief) Duration (interval and relief) Number of sets/reps Frequency
40
What is the intensity of continuous training?
Interval - 60-80% of max HR | No relief
41
What is the duration of continuous training?
Interval - 20-80 minutes | No relief
42
What is the number of sets/reps of continuous training?
1 continuous rep/set for 20-80 minutes
43
what is the frequency for continuous training?
3-5 sessions a week
44
How is continuous training specific?
Targets aerobic energy system
45
What is the intensity of HIIT training?
Interval - High (80-90%) of max HR | Relief - 40-50% of max HR (active run/swim etc)
46
What is the duration of HIIT training?
Interval - 15-20 seconds to 8 minutes | Relief - 1:1 - 2:1 (longer than continuous training)
47
What are the number of sets/reps of HIIT training?
Increase intensity, decrease duration, increase sets/reps - total session = 5-10 minutes
48
What is the frequency of HIIT training?
3-5 sessions a week
49
What is the specificity of HIIT training?
Aerobic energy system adaptations (but increase anaerobic work)
50
Describe HIIT training?
Repeated periods of high intensity work interspersed with periods of recovery/relief = relief increases quality of training.
51
What are the advantages of HIIT training?
Increasing relief, increases subsequent intensity of work and with similar adaptations but in shorter time. Increase intensity of work , increase energy expenditure during/after training, increasing adaptations Easily modified for all sports/levels of fitness
52
What are the negatives of HIIT training?
High intensity work isn't suitable for unfit people/ people with health issues. Requires a pre aerobic fitness base
53
Outline the use of fartlek training
Aerobic, continuous training interspersed with varied high intensity bouts throughout. Low intensity work for recovery Overloads both aerobic&anaerobic energy systems Ideal for games players - improves VO2 max/recovery Easily adjusted to mirror activity (specific)
54
What are the heart adaptations for aerobic training?
Heart hypertrophy - increase: Size, thickness and volume of left ventricle Increase EDV filling capacity/ stretch/recoil force ventricle contraction (SV) Increase resting and maximal SV Decrease resting HR (same Q) - bradycardia Improve post heart rate recovery Increase maximal cardiac output (Q)
55
What are the vascular adaptations for aerobic capacity?
Increase blood volume Increase blood plasma Increase elasticity of arterial walls increase capillarisation
56
How does increase blood volume improve aerobic capacity?
More red blood cells/haemoglobin More oxygen transported More gaseous exchange
57
How does increase blood plasma improve aerobic capacity?
Decrease blood viscosity | Increase blood flow/venous return
58
How does an increase elasticity of arterial walls improve aerobic capacity?
Increase vascular shunt, cardiac output redistributed to muscles. Increase vasodilation/constriction of arterioles and pre capillary sphincters Increase blood pressure regulation
59
How does an increase in capillarisation improve aerobic capacity?
More capillaries at alveoli and muscles. Increase cross sectional area for diffusion. Increase external (alveoli) and internal (muscle) diffusion.
60
What is the net effect of the cardiovascular adaptations?
More blood flow/cardiac output and oxygen to working muscles | Increasing aerobic capacity
61
What are the respiratory adaptations of aerobic training?
Increase strength of respiratory muscles - Increase efficiency of breathing mechanics - Decrease respiratory fatigue - Decrease resting and sub max frequency - Increase exercise lung volumes (increase VE due to increase in f and TV) Increase surface area of alveoli - Increase external respiration
62
What is the net effect of respiratory adaptations?
Increase ventilatory efficiency | Increase oxygen intake and increase CO2 expiration
63
What is the total cardiovascular and respiratory effects?
Increase aerobic capacity and VO2 max Delays OBLA and onset fatigue Increase intensity and duration of aerobic performance Decrease risk of CHD/stroke and hypertension Helps control asthma
64
What are the musculoskeletal adaptations?
Hypertrophy, increase size.number of SO/FOG fibres Increase size/number of mitochondria increase muscle myoglobin stores Increase energy stores (glycogen) Increase FOG fibres efficiency using oxygen Increase hyaline cartilage/synovial fluid Increase peak bone density Increase strength of ligaments/tendons
65
What are the effects of aerobic training on the musculoskeletal system?
Increase strength endurance/energy efficiency to delay fatigue Increase use of fats, increase oxygen energy production Increase storage/transport of oxygen to mitochondria Increase aerobic energy fuels, increase intensity/duration Increase oxygen energy production Increase joint RoM and lubrication Increase bone strength Increase joint stability and decrease risk of injury
66
What is the net effect of aerobic training on the musculoskeletal system?
Increase anaerobic threshold - delays OBLA/fatigue Increase efficiency/speed of LA removal Increase use and efficiency of aerobic energy system
67
What are metabolic adaptations asking about?
Energy systems | still part of musculoskeletal system
68
What are the adaptations of aerobic training on metabolisms?
Increase aerobic enzymes (GPP, PFK, Lipases) Decrease insulin resistance Decrease fat body mass Increase resting metabolic rate
69
What are the effects of the adaptations on metabolism?
``` Increase aerobic respiration/energy and breakdown of glycogen Increase blood glucose uptake, decrease risk of type 2 diabetes Increase lean body mass (muscle), increase power to weight ratio Increase calories (muscle vs fat) ```
70
What is the net effect of metabolic adaptations?
Increase oxygen/fuel use (conserves glycogen) Increase energy expenditure Increase body composition (lean vs fat mass)
71
What are the net effects of musculoskeletal system?
Increase aerobic capacity and VO2 max Delays OBLA/onset fatigue Increase intensity/duration of aerobic performance Prevent obesity/CHD/strokes/hypertension Increase quality of everyday life/body composition

PE - Exercise physiology (9 decks)

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