Week 3: Aerobic training Flashcards
(27 cards)
What is aerobic fitness and endurance?
The capacity to sustain a given velocity or power for the longest possible time
How does ATP breakdown when in anaerobic conditions?
ADP + P + energy
What % of VO2max does low aerobic intensity occur?
<50%
How long does low intensity aerobic sessions last?
60-120 mins
What % of VO2max does moderate aerobic intensity occur?
60-85% VO2max
How long does moderate intensity aerobic sessions last?
25-50 mins
What % of VO2max does high aerobic intensity occur?
90-120% VO2max
How long does high intensity aerobic sessions last?
1-5 mins
Why is having a low resting HR beneficial for health?
Less strain on the CV system
How does stroke volume increase with training?
Increased end diastolic volume
Increased contractility
Decreased total peripheral resistance (more efficient blood vessels, more responsive)
What are the two factors that cause hypervolemia?
Increases in circulating proteins and electrolytes
How does endurance training change haematocrit, plasma volume and blood volume?
Increases all
What are the central adaptations for aerobic training?
More blood per beat
Increased muscle blood flow
Blood contains more O2
Muscle oxygen delivery is enhanced
Decreased ventilation at submaximal exercise
Higher ventilation rate at maximal intensities
What are the mitochondrial changes following aerobic training?
Increased size and number
Increases in oxidative enzyme
What are the substrate changes following aerobic training?
Muscle glycogen conc increases
Increased substrates
What are the peripheral CV changes following aerobic training?
Number of capillariers per muscle fibre increases
What are the metabolism changes following aerobic training during sub-maximal work?
Increased fat uptake from blood
Increased fat utilisation
Decreased glycogen utilisation
Decreased lactate production
What does the maximum rate of aerobic ATP production reflect?
VO2 max
What % of maximal intensity is low aerobic intensity?
<10%
What % of maximal intensity is moderate aerobic intensity?
10-20%
What % of maximal intensity is high aerobic intensity?
> 25-30%
What is stroke volume?
The amount of blood ejected by the left ventricle in one contraction
What does cardiac output equal?
HR x SV
What is hypervolemia?
A medical condition where there is to much fluid in the blood
