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(adaptations, Aerobic capacity and max oxygen uptake, aerobic training,…

- - - - maximal test to exhaustion, increasing levels of intensity whilst running, cycling, rowing etc.
        
        measuring levels of O2 inspired + expired, which are plotted onto graph computer + then VO2 max is worked out
      - Advantages:
        
        direct measurement of VO2
        
        accurate, valid + reliable
        
        sport specific
      - Disadvantages:
        
        maximal to exhaustion
        
        cannot be used with elderly or with any health issues
        
        difficult (requires an experienced tester/specialist)
        
        expensive/ equipment needed
    - - continuous + progressive test to exhaustion, two cones are 20m apart, as the test progresses the time between beeps decreases
      - Advantages:
        
        simple, easy + cheap
        
        can be used for large groups
        
        published tables to compare
      - Disadvanatges:
        
        indirect measure - you have to predict VO2 max, not actual result
        
        maximal test to exhaustion
        
        motivation limits performance
        
        not sport specific
    - - continual stepping on and off a box to the beat of a metronome for 3 minutes, 5 seconds after finishing you take heart rate + predict VO2 max from there
      - Advantages: - sub-maximal test - simple, easy + cheap - published tables to compare data
      - Disadvanatges:
        
        indirect as you have to predict VO2 max, not actual result
        
        not sport specific
    - - running for 12 minutes usually around a 400m track with markers every 50m, distance ran is then worked out for the 12 minutes and VO2 max is predicted
      - Advantages: - simple, easy + cheap - can be used of large groups - published tables to compare data
      - Disadvanatges:
        
        indirect as you have to predict VO2 max, not actual result
        
        not sport specific
- - - - Accumulation of fatty deposits
        
        Low density lipids around coronary artery wall -> reducing lumen size
        
        narrowing of the artery (could be angina)
        
        can lead to heart attack (complete blockage - prevents O2 in red blood cell getting to the heart muscle meaning it can't contract)
    - - complete blockage of the coronary artery
        
        prevents oxygen reaching the heart muslce
        
        causes permanent damage or death
    - - Effects of LDL: - decrease LDL by increasing HDL (by eating unsaturated fats - nuts, oils, seeds) - prevents heart attack -
      - Cardiac hypertrophy:
        
        increased SV/Q + increased elasticity of artery walls (due to force of blood flowing out - due to greater force of contraction)
        
        prevents atherosclerosis
      - Decreased blood viscosity:
        
        thinner blood flow - less friction so can fit through narrow spaces - more efficiently
        
        prevents blood clots
      - Reduced resting blood pressure: - prevents blood clots - reduced chance of hypertension/ heart attack
  - - - reversible narrowing of respiratory airways e.g. bronchioles - bronchitis - reduced amount of O2 in the blood and muscles.
    - - umbrella term for permanent diseases that inflame and narrow the respiratory airways; asthma/bronchitis/emphysema
    - - Capillarisation: around alveoli - prevent COPD
      - Mechanics of breathing: improved efficiency = increased TV/MV - prevents asthma - respiratory muscles become stronger - when contract they increase the space in thoracic cavity so more air can come in
      - Reduced resting breathing rate: prevents asthma
      - Increased alveoli surface area: increases efficiency of gases exchange - prevents development of COPD