AEROBIC C

APACITY

Thursday 7th April 2011

Miss Bowe

Pages 300-306

AIM AND OBJECTIVES

To introduce and understand aerobic capacity and how the theory can be applied to improve sporting performance

By the end of today’s lesson you will be able to;• Define aerobic capacity (VO2)

• Explain the factors that affect aerobic capacity

• Describe the tests used to measure someone’s aerobic capacity

• List the types of training used to improve aerobic capacity

WHAT IS AEROBIC CAPACITY?

Definition:

The ability to provide and sustain energy aerobically

VO2 max:

The maximum amount of oxygen that can be taken in,

transported and consumed by the working muscles per minute

WHAT AFFECTS OUR AEROBIC CAPACITY?

Task (8 minutes)

Using the flipchart paper and pens discuss what factors you think will affect a person’s VO2 max

age

Factors that affect VO2

max

Remember aerobic capacity is needed for all endurance based activities

FACTORS AFFECTING AEROBIC CAPACITY

• Age

• Gender

• Training

• Physiological Make Up

AGE + VO2 MAX

• VO2 max declines with age

• After the age of 25 it decreases by 1% each year

• Exercise regularly to combat these effects

GENDER + VO2 MAX

• Men generally have higher VO2 max

• Women have a VO2 max of 15-30% lower

• Depends on age and other physiological factors

TRAINING + VO2 MAX

• Fitness testing can determine VO2 max

• Training can improve VO2 max by 10-20%

• In addition lifestyle and diet influence VO2 max

e.g. smoking will have a negative effect

PHYSIOLOGICAL MAKE UP + VO2 MAXFor optimum aerobic performance we need;

• Slow twitch muscle fibres

• Mitochondria

• Myoglobin stores

If we have these things we have a genetic advantage and our VO2 max will be higher regardless of training

PHYSIOLOGICAL MAKE UP + VO2 MAXOther physiological factors that affect VO2 max;

• Size of the heart

• Size of the lungs

• Number of red blood cells

All contribute to enhancing or limiting out VO2 max

TESTING OUR AEROBIC CAPACITY (VO2 MAX)There are three main tests;

• Multi stage fitness test (the ‘bleep’ test)

• Physical Work Capacity test (PWC170)

• Direct gas analysis

TESTING OUR AEROBIC CAPACITY (VO2 MAX)

Task (10 minutes)

• You are each going to be given a test to research

• Make sure you can explain the test in detail

• Include the advantages and disadvantages of the test

TRAINING METHODS

To improve an athlete’s aerobic capacity;

• Train smarter … select the right type of training

• Stress the energy systems (overload)

• Involve large muscle groups (running, cycling)

• Increase the duration of exercise (30 mins – 2 hrs)

CONTINUOUS TRAINING

Often referred to as long slow duration (LSD)

• Says what it does on the tin

• Long, extended periods of exercise

• Steady pace, low intensity (60 – 80% max heart rate)

e.g. running, swimming, cycling

FARTLEK TRAINING

Often referred to as speed play

• Vary the speed and intensity of activity

• Stress the aerobic and anaerobic energy systems

• Any length (traditionally minimum of 45 mins)

e.g. sprint for 30 secs, jog for 2 mins, walk for 5 mins etc

INTERVAL TRAINING

The most popular training for athletes

• Easy and flexible

• Can be used in any activity

• Improves both aerobic and anaerobic capacities

• Consists of work periods followed by rest periods

INTERVAL TRAINING

To plan an interval training session you mustchoose and stress the correct energy system;

• Duration or distance of work interval

• Intensity or speed or work interval

• Number of repetitions of that interval

• Number of sets completed in a session

• Duration of the rest period (and what you do!)

TASK (5 MINUTES)

What are the advantages and disadvantages of these

three types of training?

Continuous …. Gary

Fartlek … Charlotte

Interval … Chris

CONTINUOUS TRAINING

What are the advantages and disadvantages?

FARTLEK TRAINING

What are the advantages and disadvantages?

INTERVAL TRAINING

What are the advantages and disadvantages?

HOMEWORK TASK FOR NEXT WEEK

You have been asked to improve an athlete’s aerobic capacity

1. Choose one VO2 max to test your athlete’s current aerobic capacity

2. Write out step by step instructions to enable you to complete the test

3. Design a training programme to improve your athlete’s VO2 max.

Plan for 3 sessions a week for 6 weeks.

Remember the training principles SPORT.

4. Set up the equipment needed and complete the test with your athlete.

5. Coach your athlete through session 1 of your 6 week training programme.