Aerobic Capacity

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  • Aerobic Capacity
    • Definition: ability to take in, transport & use oxygen during submaximal activity for prolonged period
      • Cardiovascular system
      • Musclefibre type & cell
      • Respiratory system
    • VO2 max: Definition: maximum oxygen consumption during exhaustive work
      • Test: MSFT
        • Evaluate (+ve & -ve)
      • Test:PWC170
        • Evaluate (=ve & -ve)
    • Factors affecting 02 capacity & VO2 max
      • Individual physiological make up (genetics)
      • Training (type and frequency)
      • Age
      • Gender
    • Training Methods
      • Type
        • Continuous (cycle, run, swim, row) 30mins +
        • Fartlek (speed play) - varied intensity
        • Interval (work:Rest Ratio 1:1 Trained OR 1:2 untrained
      • Time (3-40minutes)
      • Intensity Training Zone 55-75% MHR
      • Frequency (3-5 times per week for 12 weeks) SLOW GAINS, QUICK LOSS
    • Energy System & Food Fuel
      • 1. Aerobic glycolysis    2. Kreb's cycle      3.Electron transport system
        • Glycogen & Free Fatty Acids (FFA)
      • Glycogen & Free Fatty Acids (FFA)
    • Training Adaptations
      • Respiratory
      • Cardio-vascular
      • Vascular
      • Muscular
      • Connective tissue
      • Health Lifestyle

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