aerobic training

• aerobic capacity 


  the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity
• VO2 max 


  maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise
• Age effect on VO2 max 


  VO2 max declines with age from early-mid 20s by 1% each year

  due to: loss of elasticity in tissues which reduce efficiency of inspiration
• Gender effect on VO2 max 


  males have 15 - 30 % higher VO2 max on average

  due to: lower body fat percentage, greater lung volumes, higher stroke volume and increased haemoglobin levels = increased efficiency
• Training effect on VO2 max


  aerobic training increases VO2 max by 10 - 20 %

  due to: long term adaptations increasing the efficiency of inspiration e.g. increased mitochondria, increased haemoglobin, cardiac hypertrophy
• Physiological makeup effect on VO2 max 


  greater efficiency of cardiovascular & respiratory systems = higher VO2

  due to: capillarisation increasing the surface area for gaseous exchange, increased haemoglobin content, high percentage of SO fibres
• capillarisation 


  the formation and development of a network of capillaries to a part of the body, increased through aerobic training
• Direct gas analysis 


  a subject performs continuous exercise at progressive intensities until exhaustion, their expired air is caught in a mask and concentrations of CO2 and O2 are measured
• direct gas analysis strengths 


  + accurate, valid measure

  + objective and reliable measure

  + test can be adaptable for equipment e.g. running, cycling, rowing
• direct gas analysis weaknesses


  _ one person at once can perform the test

  _ maximal test to exhaustion

  _ access to specialist equipment required
• multi-stage fitness test

  a subject performs a continuous 20m shuttle run test at progressive intensities until exhaustion
• multi-stage fitness test strengths 


  + large groups can perform the test simultaneously

  + simple and cheap equipment required

  + comparison to standardised tables of data
• multi-stage fitness test weaknesses 


  _ maximal test to exhaustion

  _ requires motivation

  _ suitable for runners mostly

  _ estimation of VO2 max
• Cooper 12 minute run

  a subject performs continuous running to achieve a maximum distance covered within 12 minutes, usually on a 400m track
• cooper 12 minute run strengths 


  + large groups can be tested simultaneously

  + simple and cheap equipment required

  + suited to runners

  + estimates VO2 max
• Queen's college step test 


  a subject performs continuous stepping on and off a 41.3cm box for 3 minutes; women at a rate of 22 steps/min and men at a rate of 24 steps/min = Heart Rate taken 5 seconds afterwards over 15 seconds
• Queen's college step test strengths 


  + submaximal test

  + simple and cheap equipment required

  + easy to monitor heart rate

  + comparison to standardised tables for data
• Queen's college step test weaknesses 


  _ estimates VO2 max

  _ not sport specific

  _ can disadvantage shorter people

  _ heart rate can be affected by other variables
• Maximum heart rate calculation 


  220 - age
• Karvonen's principle


  resting heart rate + % (maximum heart rate - resting heart rate) =calculates correct training heart rate within a particular zone
• continuous training


  steady state, low-moderate intensity work for a sustained period of time
• continuous training continued ...

  intensity = 60 - 80 % of maximum heart rate

  duration = 20 - 80 minutes

  • overuse injuries occur commonly
• fartlek training 


  continuous steady state aerobic training interspersed with varied higher intensity bouts and lower recovery periods
• HIIT training


  repeated bouts of high intensity work followed by varied recovery times
• HIIT training continued ... 


  intensity at work = 80 - 95 % of maximum heart rate

  duration at work = 5 seconds - 8 minutes

  intensity at rest = 40 - 50 % of maximum heart rate

  duration at rest = equal to the work interval

  • requires longer recovery periods than steady state continuous training
• Respiratory system structural adaptations 


  -> stronger respiratory muscles increased surface area of alveoli

  -> increased surface area of alveoli

  OVERALL: increased volume of oxygen diffused into the bloodstream, decreased frequency of breathing at rest

  • easier to perform exercise, delays OBLA, reduces onset of fatigue
  • alleviates symptoms of asthma
• Cardiovascular system structural adaptations 


  -> cardiac hypertrophy

  -> increased elasticity of arterial walls

  -> increased blood / plasma volume

  -> increased RBC / haemoglobin count

  -> capillarisation surrounding alveoli and SO muscle fibres

  OVERALL: increased blood flow and oxygen transport to the muscle cells

  • decreased blood pressure
  • lower risk of heart disease, strokes and hypertension
  • easier to perform exercise, delays OBLA, reduces onset of fatigue
• Musculo-skeletal system structural adaptations

  -> slow oxidative muscle fibre hypertrophy

  -> increased size & density of mitochondria

  -> increased stores of myoglobin

  -> increased stores of glycogen and triglycerides

  -> fast oxidative glycolytic fibres become more aerobic

  -> increased strength of connective tissue

  -> increased thickness of articular cartilage

  -> increased bone mineral density

  OVERALL: increased capacity of aerobic energy production, increased joint stability

  • increased metabolic rate, increased energy expenditure
  • decreased risk of injury, weight management
• Metabolic function structural adaptations 


  -> increased activity of aerobic enzymes

  -> decreased fat mass

  -> decreased insulin resistance

  OVERALL: increased fuel and oxygen use to provide energy, improved body composition

  • easier to perform exercise, delays OBLA, reduces onset of fatigue
  • increased metabolic rate, increasing energy expenditure and weight management