Aerobic training

• What is aerobic capacity dependent upon?

  The efficiency of respiratory, cardiovascular, and muscular systems
• What is aerobic capacity?

  The ability to utilize oxygen for sustained aerobic activity
• How is aerobic capacity measured?

  In ml/kg/min
• What does a higher percentage of VO2 max before fatigue indicate?

  A higher aerobic capacity of the performer
• What is VO2 max?

  The maximum volume of oxygen utilized per minute
• What is the typical VO2 max range for an untrained individual?

  50-60% of their VO2 max
• What is the VO2 max of Oskar Svendsen?

  97.5 ml/kg/min
• What physiological factors can affect VO2 max?

  Efficiency of respiratory and cardiovascular systems
• How does age affect VO2 max?

  Declines approximately 1% per year after early 20s
• Why do females have a lower VO2 max than males?

  Higher body fat percentage and smaller lung volumes
• How does training affect VO2 max?

  Aerobic training can increase VO2 max by 10-20%
• What is Direct Gas Analysis?

  A method to measure VO2 max during exercise
• What is the Cooper 12 minute run test?

  A test to measure maximum distance run in 12 minutes
• What is the Queens College Step Test?

  A test involving stepping on and off a box to predict VO2 max
• What is the NCF Multi Stage Fitness Test?

  A test involving 20m shuttle runs to exhaustion
• What is the effect of high intensity training on VO2 max?

  Improves VO2 max more efficiently than continuous training
• What is the purpose of training zones?

  To maintain correct intensity for adaptations
• What is HR max?

  The maximum heart rate during high intensity exercise
• How do you calculate HR max using the formula?

  HR max = 220 - age
• What is Kris' target HR for training at 75% of his HR max?

  166 bpm
• What is Fartlek training?

  A variation of continuous training with varied intensity
• What is High Intensity Interval Training (HIIT)?

  Repeated bouts of high intensity work with recovery
• What is the intensity and duration for HIIT?

  80-90% HR max for 20-60 minutes
• What is the recovery duration for HIIT?

  1:1 work to relief ratio
• Why might HIIT not be suitable for some individuals?

  It may not be suitable for sedentary individuals or those with health issues
• What are the physiological adaptations from aerobic training?

  • Improved cardiovascular efficiency
  • Enhanced respiratory function
  • Increased muscular endurance
  • Better metabolic responses
• What are the advantages and disadvantages of Direct Gas Analysis?

  Advantages:

  • Accurate and reliable measure
  • Can be performed in various settings

  
  

  Disadvantages:

  • Requires specialist equipment
  • Not suitable for individuals with health conditions
• What are the advantages and disadvantages of the Cooper 12 minute run test?

  Advantages:

  • Simple and cheap equipment
  • Can be performed in groups

  
  

  Disadvantages:

  • Only a prediction, not a measurement
  • Limited by subject's motivation
• What are the advantages and disadvantages of the Queens College Step Test?

  Advantages:

  • Simple and cheap equipment
  • Easy to monitor heart rate

  
  

  Disadvantages:

  • Only a prediction, not a measurement
  • Step height can disadvantage shorter subjects
• What are the advantages and disadvantages of the NCF Multi Stage Fitness Test?

  Advantages:

  • Simple and cheap equipment
  • Published tables for comparison

  
  

  Disadvantages:

  • Only a prediction, not a measurement
  • Not sport specific
• What are the training methods to improve aerobic capacity?

  • Continuous training
  • Fartlek training
  • High Intensity Interval Training (HIIT)
• What are the training zones for aerobic training?

  • Identify and maintain correct intensity
  • Use HR zones to monitor intensity
  • Aim for specific % of HR max for adaptations
• What is the relationship between VO2 max and heart rate?

  • VO2 max is a measure of cardio-respiratory fitness
  • Heart rate increases with exercise intensity
  • %HR can predict VO2 max
• What factors can affect VO2 max?

  • Physiological makeup
  • Age
  • Gender
  • Training
• What adaptations occur from aerobic training?

  • Increased strength of respiratory muscles
  • Higher levels of haemoglobin and myoglobin
  • More mitochondria in muscle cells
• What is the effect of intensity on aerobic training adaptations?

  • Too high intensity may lead to anaerobic adaptation
  • Too low intensity may result in no adaptation
• What is the purpose of training at specific percentages of VO2 max?

  • To ensure appropriate physiological adaptations occur
  • To monitor training intensity effectively
• What is the significance of the Karvonen principle?

  • It helps calculate target heart rate for training
  • It considers resting heart rate for accuracy
• What is the role of aerobic training in endurance sports?

  • Enhances performance by improving oxygen utilization
  • Increases stamina and reduces fatigue
• What is the impact of continuous training on aerobic capacity?

  • Improves endurance and aerobic efficiency
  • Develops slow oxidative muscle fibers