1.

Define the term VO2 max and identify three factors that affect a performers VO2 max.
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2.

Use the table below to identify the differences in values for VO2 max with reference to both age and gender. Compare two physiological factors that account for the differences in VO2 max values as age changes and two physiological factors that account for the difference between male and female VO2 max values. Normative data for VO2 max Female (values in ml/kg/min) Age 20-29 30-39 40-49 50-59 60-69 70+ Very Poor <31.6 <29.9 <28.0 <25.5 <23.7 <21.2 Poor 31.6 - 35.4 29.9 - 33.7 28.0 - 31.5 25.5 - 28.6 23.7 - 26.5 21.2 - 23.7 Fair 35.5 - 39.4 33.8 - 36.7 31.6 - 35.0 28.7 - 31.3 26.6 - 29.0 23.8 - 26.5 Good 39.5 - 43.9 36.8 - 40.9 35.1 - 38.8 31.4 - 35.1 29.1 - 32.2 26.6 - 30.1 Excellent 44.0 - 50.1 41.0 - 46.8 38.9 - 45.1 35.2 - 39.8 32.3 - 36.8 30.2 - 36.6

Male (values in ml/kg/min) Age 20-29 30-39 40-49 50-59 60-69 70+ Very Poor <38.1 <36.7 <34.6 <31.1 <27.4 <23.7 Poor 38.1 - 42.1 36.7 - 40.9 34.6 - 38.3 31.1 - 35.1 27.4 - 31.3 23.7 - 27.9 Fair 42.2 - 45.6 41.0 - 44.3 38.4 - 42.3 35.2 - 38.2 31.4 - 34.9 28.0 - 30.8 Good 45.7 - 51.0 44.4 - 48.8 42.4 - 46.7 38.3 - 43.2 35.0 - 39.4 30.9 - 35.9 Excellent 51.1 - 56.1 48.9 - 54.2 46.8 - 52.8 43.3 - 49.6 39.5 - 46.0 36.0 - 42.3

Table Reference: The Physical Fitness Specialist Certification Manual, The Cooper Institute, Dallas TX, revised 1997 printed in Advance Fitness Assessment & Exercise Prescription, 3rd Edition, Vivian H. Heyward, 1998. p48 Fig 1 Source of table Brianmac Sports Coach @ www.brianmac.co.uk [6]

3.

Devise a six month training programme that will develop aerobic capacity. Justify your programme by referring to the theory of periodisation and the principles of training.
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4.

Aerobic capacity is a vital fitness component. Identify the physiological factors that limit aerobic capacity. For an elite performer in a named sport of your choice, describe how you would ensure that aerobic capacity is developed during a training programme.
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1.

4 marks in total (AO1) submax 1 mark; (define VO2 max) 1 is the maximal volume of oxygen that can be utilised in one minute (during maximal exercise) (measured in ml/kg/min)

Submax 3 marks; (factors affecting VO2 max) Mark first 3 only 2 3 4 5 6 7 8 9 respiratory factors cardiac factors vascular factors muscular factors/fibre types training/activity levels/altitude age gender hereditary/physiological make-up
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2.

Indicative content Identification of differences VO2 max values for women are lower than VO2 max; values for men of the same age; VO2 max values for both men and women decrease with age; gender; women have lower max cardiac output than men; women have lower stroke volumes due to smaller left ventricle than men; women have lower blood volume than men; women have lower haemoglobin levels than men; tidal volumes and ventilatory volumes are smaller in women than men;

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women have higher percentage body fat than men. age; max heart rate drops by 5-7 beats per minute per decade; max stroke volume decreases due to an increase in peripheral resistance; reduced blood flow to active muscles; % of body fat increases; vital capacity/ FEV drops with age; residual volume increases, therefore there is less air that can be exchanged; deterioration in elastin makes muscle tissue less elastic.
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3.

A2 levels descriptors Level 4:- a comprehensive answer detailed knowledge & excellent understanding detailed analysis and excellent critical evaluation well-argued, independent opinion and judgements which are well supported by relevant practical examples very accurate use of technical and specialist vocabulary high standard of written communication throughout. creation of a detailed and appropriate progressive 6 month programme training aims of each cycle clearly stated excellent justification of programme with reference to both periodisation and training principles appropriate monitoring and evaluation throughout programme included.

Discriminators from L3 are likely to include:

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13-17 Level 3:- a competent answer good knowledge & clear understanding good analysis and critical evaluation Independent opinions and judgements will be present but may not always be supported by relevant practical examples generally accurate use of technical and specialist vocabulary written communication is generally fluent with few errors.

Discriminators from L2 are likely to include: creation of a 6 month progressive programme with micro, meso and macro cycles identified overall training aim stated for the programme good justification of the programme with reference to training principles initial evaluation of aerobic capacity used to set goals

8-12 Level 2:- a limited answer limited knowledge & understanding some evidence of analysis and critical evaluation opinion and judgement given but often unsupported by relevant practical examples technical and specialist vocabulary used with limited success written communication lacks fluency and contains errors.

Discriminators from L1 are likely to include: creation of a 6 month programme with some progression shown some justification of the programme given with reference to training principles general aim of programme given but with no reference to periodisation or monitoring and evaluation.

Level 1:- a basic answer basic knowledge & little understanding little relevant analysis or critical evaluation

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0-7 little or no attempt to give opinion or judgement little or no attempt to use technical and specialist vocabulary errors in written communication will be intrusive.

Indicative content (Periodisation) 1 2 Initial assessment 2 age/current activity levels/PARQ/health screening/aim multi-stage fitness test to estimate VO2 max Cooper 12 minute run based on distance covered PWC170 use of HR Long term objective/usually year/could be 6 months for some sports Reach physiological peak at right time Increase VO2 max/increase % VO2 max at which OBLA occurs Made up of a number of mesocycles Fitness testing

Macrocycle

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Mesocycle Medium term objective/1 to 4 months/depends on sport/objective Increase in CV endurance Could be pre-season/competitive/off season Made up of a number of microcycles Short term objective/1 to 3 weeks/recurrent units Made up of a number of training sessions Characterised by development of basic all round fitness Progressively increase in intensity/focus on aerobic fitness Close to event training load reduced/recovery periods longer Ensure fuels/glycogen levels are high for event Maintenance of aerobic fitness levels Training sessions reduced to avoid burn out Off/transition season Rest/low level activity/active recovery/cross training

Microcycle

Pre-season

Tapering

Competitive season 5

(Principles of training) 10 Specificity 12 13 FITT 14 (F) 2/3+ a week (I) 60-80% VO2/HR max (T) 20+ mins/3km+ All body exercises Running/swimming/cycling altitude Muscles used/movement patterns/fibre type/energy system 11 Moderation Prevent injury/allow sufficient recovery/particularly at start Make body work harder/increase stress on the body Increase frequency/intensity/time or distance/type

Overload

Continuous/Fartlek

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15

Interval training 16 1 set of 3-4 reps work interval 3 + mins work-relief ratio 1:1/0.5 Progression Once adaptations have been made further increases in workload Increase frequency/intensity/time/distance by 10% Best to increase time/distance as overloading aerobic Different types of training Different types of exercise Prevent boredom/overuse injury/maintain motivation Training diary/regular testing Reversibility Conduction of a gap analysis
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Variance

18

Monitoring/evaluating

4.

20 marks in total SEE SAMS FOR G453 FOR LEVELS MAK SCHEME METHODOLOGY Indicative content 1. aerobic capacity is the ability of an athlete to take in and use oxygen / the maximum amount of oxygen that can be consumed by the body in one minute / VO2 max (respiratory factors) efficiency of external respiration / size of lungs /strength of respiratory muscles / eq. (cardiac factors) size of heart / stroke volume / eq. (vascular/circulatory factors) number of red blood cells / blood volume / capillarisation / eq. (cellular factors) number of mitochondria/myoglobin / aerobic enzymes / eq. gender factors genetic factors / muscle fibre type age

Limiting Factors 2. 3. 4. 5. 6. 7. 8.

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Guidelines 9. 10. 11. 12. 13. 14. 15. 16. Ensure appropriate warm up / cool down (to ensure aerobic capacity is stressed during training) the current level of aerobic capacity must first be measured this can be done under laboratory conditions on a treadmill / ergometer / by using the multistage fitness test / PWC 170 test / step test / 12 minute run test (not bleep test) training should be at least 2+ times a week for at least 20 minutes per session training type should be continuous / interval / fartlek / cross / aerobics / circuit / altitude training intensity should be between 70% and 95% of maximal heart rate /55% and 85% of VO2 max / Karvonens principle training should be specific to the aerobic energy system / the sport / the individual/slow twitch fibre type

17. 18. 19. 20.

training should be progressive ensure the aerobic energy system is pushed beyond its usual limit by increasing the frequency / intensity / time moderation to avoid overtraining / injury variance to maintain motivation / avoid injury periodisation to ensure that athlete peaks at right time / macrocycle / mesocycle /microcycle
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