EP- Aerobic Capacity/ VO2 Max

Question 1

What type of ratio do we use to train generally

Answer 1

Work:Relief

Question 2

What is the ratio for speed work

Answer 2

1:3

Question 3

What is the ratio for lactate tolerance

Answer 3

1:2

Question 4

What is the ratio for increasing vo2 max

Answer 4

1:1

Question 5

Define aerobic capacity

Answer 5

The ability to take in, transport and use O2 to sustain prolonged periods of aerobic sub max work

Question 6

Define VO2 max

Answer 6

The maximum volume of oxygen which can be utilised in one minutes during maximal exercise

Question 7

At what % of their VO2 max would an untrained athlete meet OBLA at

Answer 7

50-60%

Question 8

At what % of their VO2 max would a trained athelete meet OBLA at

Answer 8

85/95%

Question 9

Give 3 things VO2 max is dependent on the efficiency of

Answer 9

• Pulmonary ventilation
• External respiration
• Internal transport
• Muscle cells using O2 for aerobic respiration

Question 10

What is measured in a VO2 Max test

Answer 10

The volume of oxygen you consume while exercising at your maximal capacity

Question 11

Describe the graph shape for Vo2 max measurement

Answer 11

Increases lineally before plateauing

Question 12

Give one method of VO2 max testing anyone can complete

Answer 12

The multi-stage fitness test

Question 13

Describe the protocol for the MSFT

Answer 13

• The athlete warms up for 10 minutes
• The athlete commences the test
• The speed at the start is quite slow
• After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level)
• If the athlete fails to reach the end of the shuttle before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn
• The assistant records the level and number of shuttles completed at level by the athlete when they are withdrawn

Question 14

Give two advantages of the MSFT

Answer 14

• Large groups can perform this test all at once for minimal costs.
• The test continues to maximum effort unlike many other tests of endurance capacity.
• The correlation to actual VO2 max scores is high
- Can compare results to national average

Question 15

Give two disadvantages of the MSFT

Answer 15

• Practice and motivation levels can influence the score attained
• Scoring can be subjective.
• As the test is often conducted outside, the environmental conditions can affect the results.

Question 16

What does the PWC170 test measure

Answer 16

VO2 Max

Question 17

What is the protocol for the PWC170 test

Answer 17

• The athlete warms up for 10 minutes
• The athlete starts cycling and the load on the bicycle ergometer is adjusted to raise the athlete’s heart rate to between 120-140bpm
• The assistant resets the power output to zero and starts the stopwatch
• After 6 minutes the assistant records the power output (P1) and the athlete’s average heart rate (H1)
• The athlete rests for 10 minutes
• The athlete starts cycling
• The assistant adjusts load on the bicycle ergometer to raise the athlete’s heart rate to between 150-170bpm
• The assistant resets the power output to zero and starts the stopwatch
• After 6 minutes the assistant records the power output (P2) and the athlete’s average heart rate (H2)

Question 18

Give two advantages of the PWC 170 test

Answer 18

• Having the athletes seated during this test makes it appropriate for ECG monitoring.
• Minimal equipment required
• Simple to set up and conduct

Question 19

Give two disadvantages of the PWC 170 test

Answer 19

• As the PWC test is performed on a cycle ergometer, the test favours cyclists.
• Assistant required to administer the test
• Determining the line of best fit and extrapolating to 170 bpm can be subjective and open to error

Question 20

Give 4 factors affecting VO2 max

Answer 20

• Physiological makeup/genes
• Aerobic training
• Age
• Gender

Question 21

Why is training in the correct target zone important

Answer 21

So the correct adaptations can occur

Question 22

What are the % of max hr needed for normal, and elite athletes to improve aerobic capacity

Answer 22

60-70%

70-85%

Question 23

What are the 4 heart rate zones called

Answer 23

Recovery
Fat burning
Target
Anaerobic threshold

Question 24

Give the 4 methods of training used to improve aerobic capacity

Answer 24

• Continuous
• Repetition running
• Fartlek
• Interval

Question 25

Describe continuous training

Answer 25

* Steady state sub max work for prolonged periods of time * Suited to long distance/endurance athletes * HR should be above the critical threshold * Dependent upon specific training objectives * Often used as pre-season training * can be boring and the repetitive * Joints at increased risk of injury

Question 26

Describe fartlek training

Answer 26

* Steady state training interspersed with varied higher intensity/slower recovery periods * Typically, a mix of sprints/terrain * HR remains above critical threshold but within the training zone * Ideal for games players

Question 27

Describe interval training

Answer 27

• Periods of work interspersed with periods of recovery • Work ratio of aerobic training is typically higher and lower for relief • Anaerobic interval training is lower for work and higher for relief to allow a fuller recovery • Easily modified for specific needs by -Interval duration Interval intensity Relief duration Number of work/relief intervals

Question 28

Describe repetition running

Answer 28

* Type of interval training * Suited to distance running * E.g. 5000m runner splits event into 5x 1000m intervals with a shorter relief period * Continue to shorten rests until able to run full 5000m faster

Question 29

Give 6 adaptations gained from aerobic training

Answer 29

-Increases strength of muscles of the respiratory system -Increase in alveoli surface area -Hypertrophy of muscles -Increased elasticity of arterial walls -Increased number RBC's / HB and plasma -Increased capillarisation -Increased fg and fog hypertrophy -Increased muscle capillarisation -Increased ability of the fog to work anaerobically -Increased myoglobin stores -Increased aerobic enzymes -Increased fat stores and ability to use them earlier -• Increased strength of muscle tendons • Greater thickness/strength of ligaments • Increased thickness/compression of cartilage • Increased calcium content/strength of bones • Reduced body fat composition