pe- aerobic capacity

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  • 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
      • 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
      • 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
                      • Advantages
                        • sub maximal work
                        • simple and cheap
                        • HR easily monitored
                  • 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
      • Physiological make up
        • Effect:  greater effiency of respiratory/ cardiovascular system
          • can inspire & transport more o2
            • HIGHER V02 MAX
        • 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
    • 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
          • aerobic energy system and Slow fibres
            • advantages
              • no lactate build up
              • small injury risk
              • easy for specificity
              • muscular endurance developed
              • train for long periods
        • Prolonged period of time
          • cycling, rowing, marathon runners
      • 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
                • 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
        • 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
          • 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
            • higher calorie consumption after and during session
      • 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
          • T: 20-30+mins
        • advantages
          • develops both every systems
          • easy for specificity
          • develops muscular endurance
          • specific to sport (games players)

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