pe- aerobic capacity
- Created by: Elle99
- Created on: 25-09-17 17:46
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- Aerobic Capacity
- Defintion
- the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic work
- VO2 MAX
- The maximal volume of oxygen inspired, transported and utilised on 1 min
- Factors
- Age
- From early 20's, VO2 declines 1% per year
- lost elasticity of the heart, blood vessels and lung tissue
- reducing the efficiency to inspire and transport o2
- lost elasticity of the heart, blood vessels and lung tissue
- From early 20's, VO2 declines 1% per year
- Training
- increase vo2 max 10-20%
- aerobic training can cause long term adaptations
- *strength respiratory muscles *levels of haemoglobin *myoglobin *mitochondria
- increase efficiency to respire and transport and utilise o2
- *strength respiratory muscles *levels of haemoglobin *myoglobin *mitochondria
- aerobic training can cause long term adaptations
- increase vo2 max 10-20%
- Gender
- Females: 15-30% lower VO2 MAX
- females have more body fat,lower lung volume,
- sv and co lower at maximal work
- lower haemoglobin levels, reduce efficiency to inspire
- test
- queens college step test
- continous stepping on and off box for 3 mins
- HR recovery used to predict
- disadvantage
- prediction not measurement
- HR recovery effected by prior exercise, food and fluid
- not sport specific
- step high disadvantage shorter people
- disadvantage
- Advantages
- sub maximal work
- simple and cheap
- HR easily monitored
- HR recovery used to predict
- continous stepping on and off box for 3 mins
- NCF multi-stage fitness test
- continous 20m shuttle run
- advantages
- large groups
- simple and cheap
- disadvantage
- prediction not a measurment
- test to exhaustion- limited to motivation
- not used with elderly or healthy conditons
- not sport specific
- queens college step test
- test
- lower haemoglobin levels, reduce efficiency to inspire
- sv and co lower at maximal work
- females have more body fat,lower lung volume,
- Females: 15-30% lower VO2 MAX
- Physiological make up
- Effect: greater effiency of respiratory/ cardiovascular system
- can inspire & transport more o2
- HIGHER V02 MAX
- can inspire & transport more o2
- explanation: strong respiratory muscles and large lung capacity- increase inspire
- Capilarisation, increase SA in gaseous exchange
- increase 50% fibres rich in myoglobin and mitochondria,increase energy aerobically
- large ventricle, increase SV and Co raising blood flow, increase haemoglobin
- more o2 aerobic energy production
- Capilarisation, increase SA in gaseous exchange
- Effect: greater effiency of respiratory/ cardiovascular system
- Age
- Training
- Continuous
- Low to moderate intesnity
- Large muscle groups
- F:3+ times a week
- I:60-80% of max HR
- T: 20-80 mins
- disadvantage
- monotonous-motivation needed
- only trains aerobic system
- limitation for team players (anaerobic)
- over use injuries
- I:60-80% of max HR
- F:3+ times a week
- aerobic energy system and Slow fibres
- advantages
- no lactate build up
- small injury risk
- easy for specificity
- muscular endurance developed
- train for long periods
- advantages
- Large muscle groups
- Prolonged period of time
- cycling, rowing, marathon runners
- Low to moderate intesnity
- HIIT
- interval training
- Walking, swimming, group exercise classes
- TEST
- Direct gas analysis
- perform continuous exercise at progressive intensities to exhaustion
- expired air captured in mask with tube connected to flow meter and gas analyser
- advanatges
- direct objective measurement of VO2 MAX
- Accurate, valid and reliable
- test can be done during different exercises
- disadvantages
- maximal test to exhaustion
- not used fro elderly or health conditions
- access to specialised equipment
- advanatges
- concentrationof o2 and co2 analysis
- Cooper 12 minute run
- continuous running for 12 mins, distance recorded
- advantages
- large groups at same time
- can administer own test
- cheap ad simple
- simple calculation
- disadvanatges
- prediction of V02 not a measurement,limited to subject's motivation
- cannot be used by elderly or heath conditions
- not sport specific
- Direct gas analysis
- TEST
- Walking, swimming, group exercise classes
- variables; work(duration and intensity) recovery (duration and activity) no. of sets and reps
- F: 3+ per week
- I: 80-95% work 40-50% rest
- T: 20-60 mins W:R 1:1
- I: 80-95% work 40-50% rest
- advantages
- easily modified for fitness levels
- all sports
- Disadvantage
- requires longer recovery periods
- health conditions or living sedentary lifestyle must seek medical clearance
- develop a aerobic fitness base prior
- Disadvantage
- higher calorie consumption after and during session
- F: 3+ per week
- interval training
- Fartkek
- form of continuous, varied
- I: must remain above critical threshold within training zone to ensure adaptations
- overload anaerobic and aerobic energy systems
- F: 3+ a week
- disadvanatge
- risk of injury
- more demanding- new motivation
- if lot son running, over use injuries
- disadvanatge
- T: 20-30+mins
- advantages
- develops both every systems
- easy for specificity
- develops muscular endurance
- specific to sport (games players)
- Continuous
- Defintion
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