Training methods

Question 1

what is aerobic capacity

Answer 1

• known as VO2 max
• maximun amount of oxygen that can be taken into the body and utilised.
• liters per minuet / ML per KG per minuet

Question 2

average values of trained and untrained, males and females

Answer 2

trained 
- male = 70
- female = 60
untrained 
- male = 50
- female = 40

Question 3

factors effecting aerobic capacity

Answer 3

• gender
• training
• age
• genetically determined (genetics)
• body systems

Question 4

sex (gender) factor

Answer 4

Women have generally have lower VO2max values than

males due to size of heart and lungs

Question 5

training factor

Answer 5

Directly related, trained individuals have higher

values than sedentary

Question 6

age factor

Answer 6

VO2max reduces at about 10% per decade during ageing

Question 7

genetically determined factor

Answer 7

Slow/fast twitch fibres

Question 8

body systems factor

Answer 8

Muscular, cardio and vascular, respiratory

factors

Question 9

methods of evaluating aerobic capacity

Answer 9

• gas anaylsis
• multi-stage fitness test
• Cooper run
• queens college step test

Question 10

what is gas analysis

Answer 10

• exercise is performed on a egrometer e.g treadmill, cycle, swim bench.
• exercise workloads increase in increments from moderate to Max intensity
• Oxygen uptake is calculated from measures of ventilation and the oxygen and carbon dioxide
  in the expired air, and the maximal level is determined at or near when the test is completed

Question 11

how is gas analysis scored

Answer 11

Results are presented as either l/min (litres per minute) or ml/kg/min (mls of oxygen
per kilogram of body weight per minute).

Question 12

advantages of gas analysis

Answer 12

• accuracy, due to measuring oxygen intake. HR can be measured too if HR is taken during test

Question 13

disadvantages of gas analysis

Answer 13

• time consuming

- high costs

Question 14

what is the multi-stage fitness test

Answer 14

• bleep test
• continuous running between two lines 20m apart in time to recorded beeps.
• performers start when the recording tells them to.
• speed begins slow but slowly increases with stages of the test
• if the performer doesn’t meet the line before the bleep, they are eliminated
• the higher the stage the performer scores, the better the performers aerobic capacity

Question 15

reliability of the multi-stage fitness test

Answer 15

depends on:
- how strict the test was run
how much practice the performers got
- other factors can effect performance e.g. weather. these would need to be controlled for accurate results.

Question 16

advantages of multi-stage fitness test

Answer 16

• large groups can be tested all at once.
• low cost
• test continues for max effort