Aerobic Training

• Aerobic capacity is the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity.
• Aerobic capacity is dependent on the respiratory system, cardiovascular system and the muscular system.
• VO2 max is the maximum volume of oxygen inspired, transported and utilised per minute during exhaustive exercise.
• Factors affecting VO2 max:

  • Physiological make-up
  • Age
  • Gender
  • Training
• Physiological make-up affect on VO2 max:

  • the greater the efficiency of the respiratory system, cardiovascular system and muscle cells to inspire, transport and utilise oxygen, the higher the VO2 max.
• Explanation of physiological make-up on VO2 max:

  • strong respiratory muscles and large lung capacities can inspire more air
  • large and strong left ventricle = increase in stroke volume + cardiac output
  • increased haemoglobin content
  • capillarisation will increase the surface area for gaseous exchange
  • Higher % of slow oxidative fibres rich in myoglobin and mitochondria
• Age affect on VO2 max:

  • from the early 20s VO2 max declines approximately 1% per year
• Explanation of age on VO2 max:

  • loss of elasticity in the heart, blood vessels and lung tissue wall
• Gender effect on VO2 max:

  • females tend to have 15-30% (10-15 ml/kg/min) lower VO2 max than males from the same group.
• Gender explanation on VO2 max:

  • females have higher % body fat
  • females have smaller lung volumes
  • females have smaller stroke volume and cardiac output during maximal work
  • females have lower haemoglobin levels
• Training effect on VO2 levels:

  • aerobic training will increase VO2 max by 10-20%. In ageing performers, aerobic training will maintain or reduce any decline in VO2 max.
• Training explanation on VO2 max:

  • increased strength in respiratory muscles
  • increase haemoglobin levels
  • increase myoglobin
  • increase mitochondria
• What are the aerobic capacity test?

  NCF multi-stage fitness test

  Direct gas analysis

  Cooper 12 minute run

  Queens college step test
• Direct gas analysis procedure:

  1. Subject performs continuous exercise at progressive intensities to exhaustion
  2. expired air is captured by a mask with a tube connected to a flow metre and gas analyser
  3. the relative concentrations of oxygen and carbon dioxide in expired air to inspired air are measured
  4. results can be graphed against intensity and using simple calculation VO2 max can be determined
• Direct gas analysis advantages:

  • direct objective measurement of VO2 max
  • accurate, valid and reliable measure
  • test performed during different exercises
• Direct gas analysis disadvantages:

  • maximal test to exhaustion
  • cannot be used with the elderly or those with health conditions
  • access to specialised equipment is required
• Cooper 12 minute run procedure:

  1. subject performs continuous running to achieve a maximum distance within 12 minutes
  2. usually performed on a 400 m running track with cones placed at intervals
  3. time left per lap is called to performer
  4. at the end of 12 minutes, the test ends and total distance is recorded
  5. This is a maximum intensity test which using a simple calculation can predict VO2 max.
• Cooper 12 minute run advantages:

  • large groups can perform the test at the same time in a field based setting
  • a subject can administer their own test
  • simple and cheap equipment required
  • published tables of normative data and simple VO2 max calculation
• Cooper 12 minute run disadvantages:

  • prediction of VO2 max, not a measurement
  • maximal test to exhaust limit by subject motivation
  • cannot be used with the elderly or those with health conditions
  • test is not sport specific
• Queens college step test procedure:

  1. subject performs continuous stepping on and off a box 41.3 cm high for a period of three minutes
  2. steps will be taken at a rate of 24 steps/min for men and 22 steps/min for women
  3. heart rate is taken 5 seconds after completing the test for 15 seconds
  4. heart rate recovery is used to predict VO2 max with a simple equation
• Queens college step test advantages:

  • sub-maximal test
  • simple and cheap equipment required
  • Heart rate easily monitored
  • Published tables of normative data and simple VO2 max calculation
• Queens college step test disadvantages:

  • prediction of VO2 max, not a measurement
  • heart rate recovery will be affected by prior exercise, food and fluid intake
  • the test is not sport specific
  • step height may disadvantage shorter subjects
• NCF multi-stage fitness test procedure:

  1. subjects perform a continuous 20 m shuttle run test at progressive intensities till exhaustion
  2. each 20 m shuttle run will be times to an audio cue
  3. the test is over when the subject cannot complete the shuttle in the allocated time
  4. a level and shuttle number will be given which predicts VO2 max from a standardised comparison table
• NCF multi-stage fitness test advantages:

  • large groups can perform tests at the same time
  • only simple and cheap equipment required
  • published tables of VO2 max equivalents
• NCF multi-stage fitness test disadvantages:

  • prediction of VO2 max not a measurement
  • maximal test to exhaustion limited by subject motivation
  • cannot be used with the elderly or those with health conditions
  • test is not sport specific
• Karvonens Principle:

  Training heart rate = resting heart rate + % (maximum heart rate - resting heart rate)
• What is high intensity interval training (HIIT)?

  periods of work followed by periods of recovery

  it is flexible and can be modified for most activities to improve aerobic and anaerobic capacities
• The variables which can be manipulated for HIIT:

  • duration of the work interval
  • intensity of work interval
  • number of repetitions in a set
  • number of sets within a session
  • duration of recovery period
  • activity during recovery period
• HIIT training

  work intervals:

  intensity = 80-95% of maximum heart rate

  duration = 5 seconds - 8 minutes

  recovery intervals:

  intensity = 40-45% of maximum heart rate

  duration = equal to work interval (1:1)
• What is continuous training?

  stead state, low to moderate intensity work for a prolonged period of time

  used well as endurance athletes
• Continuous training:

  Intensity = 60-80% of max heart rate

  Duration = 20-80 minutes
• What is fartlek training?

  continuous steady state aerobic training interspersed with varied high intensity bouts and lower recovery periods

  • sprints
  • terrains
  • low intensity recovery periods

  looks to stress both aerobic and anaerobic systems
• Respiratory adaptions:

  Stronger respiratory muscles = increased maximal lung volume and decreased respiratory fatigue

  Increased surface area of alveoli = increased external gaseous exchange
• Overall respiratory system:

  Increased volume of oxygen diffused into the blood stream

  Decreased frequency of breathing

  • makes it easier to perform exercise, reduces the onset fatigue
  • reduces symptoms of asthma
• Cardiovascular system:

  • cardiac hypertrophy = increased stroke volume and cardiac output
  • Increased red blood cells, increased o2 carrying capacity = increased gaseous exchange
  • capillarisation surrounding alveoli and slow oxidative fibres = increased gaseous exchange and decreased distance for diffusion
• Overall cardiovascular system:

  increased blood flow and oxygen transport to the muscle cells

  • makes it easier to perform exercise, reduces onset fatigue, increased intensity and duration of performance.
  • lower risk of coronary heart disease and stroke
• Musculo-skeletal system:

  • Increased strength of connective tissue = decreased injury risk
  • slow oxidative fibres hypertrophy = increased strength and decreased energy cost = delays fatigue
  • Increased bone mineral density = increased calcium absorption = decreased injury risk
• Overall Musculo-skeletal system:

  increased capacity of aerobic energy production

  increased joint stability

  • easier to perform exercise, reduces onset of fatigue
  • increased metabolic rate, increasing energy expenditure and managing weight
  • decreased risk of injury
• Metabolic function:

  • increased activity of aerobic enzymes = increased metabolism of triglycerides
  • decreased fat mass = increased metabolic rate and increased breakdown of triglycerides
• Overall metabolism:

  increased use of fuel and oxygen to provide aerobic energy

  improved body composition

  • makes it easier to perform exercise, reduces the onset of fatigue and increases intensity and duration of performance
  • increased metabolic rate, increasing energy expenditure and managing weight