Aerobic capacity

Aerobic capacity

1. Definition

   • Vo2 max: Highest rate of oxygen attainable during exercise
   • Aerobic Capacity: Ability to work sub maximally for a long period of time

2. Affecting Factors

   • Genetics
     • Inheriting types of muscle fibres. This affects 60% of AC
   • Age
     • Vo2 max declines with age. Aerobic training helps maintain aerobic capacity
   • Gender
     • Males have higher Vo2 than females by 15-30%. this is due to having bigger hearts and lungs
   • Training
     • Aerobically trained people are likely to have a larger vo2 max.

3. Testing

   • PWC 170
     • Is a test that predicts an athletes power output at a rate of 170 beats per minutes
     • Simple to set up and conduct
     • Need specialist equpiment
   • Multi stage fitness
     • Also know as the bleep test. Test your aerobic capacity
     • Only a prediction
       • Can be unreliable
       • Uses both zones of work
     • Easy to do with large groups
   • Gas Analysis
     • Calculates your exact vo2 max
     • Very accurate and precise
     • Expensive
       • Time consuming

4. Adaptations

   • Cardiac
     • Increase HR,SV,CO
     • Lower resting heart rate
   • Respiratory
     • Capilerisation
     • Increase surface areas of lungs
   • Skeletal
     • Increased bone density
     • Increased strength of tendons, ligaments and cartilages
   • Muscular
     • Type 1 fibres increase
     • Type 2b fibres turn into 2a
     • Increased muscle capilaries

5. Methods of training

   • Fartlek
     • Physical training that take place on different terrain at varied paces
     • Variety so prevents tedium
       • Good for sports that require changes in pace
     • Might not work to full potential
       • Hard to monitor
   • Altitude
     • Training performed at high altitude to prepare the body to work with less oxygen
     • Skill level may actually decrease
       • Can lower immune system
     • Increase production of red blood cells
       • Increases Vo2 max
   • Continuous
     • Physical training without rest intervals
     • Very little equipment
       • Easy to do
     • Become tedious
       • Overload
   • Interval
     • Physical training consisting of varied periods of high intensity and low intensity work
     • Prevents fatigue
       • Reflect scenario of a games player
     • Can overload
       • Work to rest ratio may be wrong