Aerobic Training

• Aerobic capacity

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

  the maximum volume of oxygen inspired, transported & utilised per minute during exhaustive exercise

  
  

  measure in ml/kg/min

  
  

  expectation that elite performers can train at 80-85% of their VO2 max
• Factors affecting VO2 max

  • training
  • body composition
  • gender
  • age
• Training

  • VO2 max can be improved by 10-20% following a period of aerobic training
  • causes long term adaptations to the body
• Body composition

  • VO2 max decreases as the % of body fat increases
  • strong respiratory muscles & large lung capacity = more air inspired
• Gender

  • male endurance runner will typically have a better VO2 max because the average female is smaller than the average male
  • females tend to have 15-30% lower VO2 max
  • females have a smaller left ventricle and therefore a lower stroke volume
• Age

  • from early 20s, VO2 max declines with age
  • caused by reduced efficiency of gaseous exchange
• Methods of evaluating aerobic capacity

  • direct gas analysis
  • 12 minute cooper run
  • multistage fitness test
  • queens college step test
• Direct Gas Analysis

  • athlete performs continuous exercise at progressive intensities until point of exhaustion
  • expired air is collected in a Douglas bag
  • concentration of O2 in expired air is compared with % of O2 in atmospheric air to see how much O2 has been used

  + direct measure of VO2 max, accurate & reliable measure, test can be performed with different exercise (running, cycling)

  _ requires access to specialist & expensive equipment, cannot be used with elderly or those with health conditions, requires athlete to work to exhaustion
• 12 Minute Cooper Run

  • athlete performs continuous running to achieve a maximum distance in 12 minutes
  • usually performed on 400m track
  • total distance covered is recorded

  + large groups can perform test at same time, athlete can administer their own test, simple & cheap

  _ test isn't sports specific, cannot be use by elderly or those with health conditions, limited by subject motivation, predictive VO2 max measurements only
• Multistage Fitness Test

  • athlete performs continuous 20m shuttle run test at progressive intensities to exhaustion
  • each 20m shuttle is timed to an audio cue & test ends when athlete cannot complete shuttle in allocated time
  • level & shuttle number predicts VO2 max from a standardised comparison table

  + large groups can perform test at same time, simple & cheap equipment requires, published tables make comparison easy

  _ predictive VO2 max measures are not 100% accurate, limited by subject motivation, cannot be used for elderly or those with health conditions
• Queens College Step Test

  • athlete performs continuous stepping on & off a box for 3 minute period
  • HR is taken 15s after exercise is finished, HR recovery is then used to predict VO2 max

  + sub-maximal test, simple & cheap equipment requires, HR can be easily monitored

  _ predictive VO2 max measurement only, step height may disadvantage shorter individuals, HR recovery is affected by prior exercise & fluid intake
• Calculating intensities

  • identifying & maintaining the correct HR is key to aerobic improvements
  • max HR = 220-age

  
  

  Karvonen's Principle:

  • takes into account performers age & resting HR
  • training HR = resting HR + %(max HR-resting HR)
• Aerobic capacity training methods

  • continuous training
  • fartlek training
  • HIIT training
• Continuous Training

  • steady-state low to moderate intensity work for a prolonged period of time
  • intensity should be 60-80% of HR max & duration time should be 20-80 minutes
  • typical exercise includes large muscle groups
  • running, swimming, cycling

  + simple & easy to complete, little equipment & low cost, creates an aerobic adaptation, increases performers intensity & duration without fatigue

  _ increase in overuse injuries, not overly effective for team games, can be boring
• Fartlek Training

  • continuous steady-state aerobic working along with varied higher intensity bouts & lower recovery periods
  • means speed play in Swedish as it involves changing the speed of the workout
  • team games

  + mixture of aerobic & anaerobic adaptations, easily adapted to suit sports/individuals, good for team games

  _ relies of good fitness levels, needs to be carefully planned to be effective
• HIIT Training

  • repeated bouts of high intensity work followed by valid recovery times
  • intensity should be 40-50% of HR max & duration should be equal to work interval
  • short but intense workouts
  • cross training, cycling, swimming

  
  

  + rest means work periods can have higher intensities, mixed ability groups can work at same time, easily adapted to suit sports/individuals

  
  

  _ relies on good fitness levels for high intensities, needs to be carefully planned to be effective
• VO2 max physiological adaptation

  • respiratory
  • cardiovascular
  • musculo-skeletal
  • metabolic
• Respiratory Adaptations

  • stronger respiratory muscles, increases efficiency of mechanics of breathing, increases maximal lung volumes
  • increased surface area of alveoli, increases external gaseous exchange
  • makes it easier to perform exercise
  • alleviates symptoms of asthma
• Cardiovascular Adaptations

  • cardiac hypertrophy, increases SV & Q
  • increased blood/plasma volume, causes lower blood viscosity, aids venous return
  • increased red blood cell & haemoglobin content, increases oxygen carrying capacity
  • delays OBLA
  • lowers risk of CHD & strokes
• Musculo-Skeletal Adaptations

  • SO muscle fibre hypertrophy, increases potential for aerobic energy
  • increased strength of connective tissue, decreases risk of injury, stronger ligaments & tendons
  • increased bone mineral density, increases calcium absorption & bone strength
  • increases joint stability
  • decreased risk of osteoporosis & osteoarthritis
• Metabolic Adaptations

  • increased activity of aerobic enzymes, increases metabolism of triglycerides & glycogen
  • decreased fat mass, increases lean mass, increases metabolic rate
  • improved body composition
  • increases energy expenditure & managing weight