Aerobic training

• What is aerobic capacity?

  Key fitness component for endurance activities
• Why is aerobic capacity important in sports?

  It supports endurance-based activities like running
• Which systems are involved in aerobic capacity?

  Respiratory, cardiovascular, and muscular systems
• What is a key component of aerobic capacity?

  VO₂max
• How is VO₂max measured?

  In millilitres per kilogram per minute
• What is the VO₂max of an untrained individual?

  40-50 ml/kg/min
• What is the VO₂max of a highly trained athlete?

  90 ml/kg/min
• What factors affect VO₂max?

  • Physiological make-up
  • Age
  • Gender
  • Training
• How does physiological make-up affect VO₂max?

  Higher efficiency leads to a higher VO₂max
• How does age affect VO₂max?

  It drops 1% each year after age 20
• How does gender affect VO₂max?

  Females generally have lower VO₂max than males
• How does training affect VO₂max?

  Aerobic training can increase VO₂max up to 20%
• What are the methods of evaluating VO₂max?

  1. Direct gas analysis
  2. Cooper 12-minute run
  3. NCF multi-stage fitness test
  4. Queens College step test
• What is the advantage of direct gas analysis for VO₂max evaluation?

  It provides direct measurement of VO₂max
• What is a disadvantage of the Cooper 12-minute run?

  It only provides a prediction of VO₂max
• What is an advantage of the NCF multi-stage fitness test?

  It is good for large groups
• What is a disadvantage of the Queens College step test?

  It is not sport-specific
• What is aerobic capacity?

  Ability to inspire, transport, and utilize oxygen
• What is VO₂max?

  Maximum volume of oxygen utilized per minute
• What adaptations occur from aerobic training?

  Long-term adaptations to heart, lungs, blood
• How does body composition affect VO₂max in females?

  Higher body fat leads to lower VO₂max
• What happens if training intensity is too high?

  Performers experience fatigue quickly
• What happens if training intensity is too low?

  No adaptations will take place
• How is heart rate used to predict training intensity?

  Through heart rate training zones and Karvonen's principle
• What is the formula for HRmax?

  HRmax = (220 - age)
• What is the formula for training heart rate using Karvonen's principle?

  Training HR = resting HR + % (HRmax – resting HR)