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Flashcards in CQ2: P2 Deck (9)
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Someone who wants to improve aerobic capacity will do?

Frequency- every day 20mins
Intensity- 70-85% of MHR (220-age)
Time- no less than 20mins
Type- walking, jogging, dancing, swimming- activate large muscle groups



Intense and short in duration
Relies on stored energy- absence of O2
Short due to limited oxygen and production of lactic acid(build up of hydrogen ions)


Training in anaerobic system

Allows the athlete to develop higher volume tolerance to lactic build up thus increasing endurance and reducing fatigue


Effects of exercise on the heart

Increases in strength and size
Pushes more blood around the body per contraction- lowering of resting heart rate


Immediate physiological responses to training

Heart rate: exercise intensity increases- heart rate increased
Ventilation rate: beginning of exercises- immediate response of ventilation
Stroke volume: (amount blood ejected by heart each contraction) increases to its maximum level during moderate exercise
Cardiac output: (volume of blood pumped out of heart per min) increases linearly with workload (HRxSR=Q)
Distribution of blood flow: increase to working muscles
Lactate levels: increases with intensity (O2 present for removal)


Sub maximal tests

Multistage fitness test- Predictive measure of VO2 Max


Maximal tests

Maximal oxygen uptake (VO2 Max) test
Use of ergometer appropriate to sport/activity
Treadmills stationary bikes rowing machine


Reasons for the changing patterns of respiration and heart rate during and after sub maximal activity

Sub maximal activity- 70-85% MHR moderate intensity

-Before activity, body's heart and ventilation rises in anticipation of the exercise eg nervous before race heart rate and ventilation rate increase to prepare the body

- Once activity is started- heart rate increases as intensity increases from low to moderate
Eg your heart rate increases when you go from a jog to 50m sprint as intensity has increased, HR increases as pumps oxygenated blood to working muscles and carrots waste back to be breathed out

-Once finished- breathing and heart rate slowly return to normal- usual resting HR

More exercise we perform, more efficient our ventilation and HR comes, meaning we can be running at a faster pace with the same HR as past weeks, cause our body + heart gets stronger and we are more immune to the exercise



Uses oxygen to help break down energy
Low to moderate intensity- can continue pace for extended period of time
20mins between 70-85% of Max heart rate (220-age)