Aerobic training


Aerobic capacity: the ability of the body to inspire, transport and utilise oxygen to perform sustained periods of aerobic activity 

Vo2: maximum volume of oxygen inspired, transported and utlised per minunte during exhaustive exercise. 

Affecting factors: 

  • Physiological make-up- greater the efficency of the systems (cardio, resp and mucle cells) the higher the vo2 max- stronger resp mucles allow more air to be inspired, stronger cario increases the blood flow (haemoglobin and red blood cell count) capilliristaion will increase the surface area for gas exchange. 
  • Age- early 20s vo2 max declines every year by aprox 1%- due to a loss in elasticity in the heart, blood vessel and lung tissue wall- reduces the efficency to inspire and transport oxygen. 
  • Gender- females lower vo2 max by about 15-30% than males- females have a higher body fat, smaller lung which reduces the amount of haemoglobin and red blood cells there are which reduces the efficency to inspire and transport oxygen. 
  • Training- aerobic training will increase vo2 max by 10-20%. in older performers aerobic will help to maintain or reduce any decline in vo2 max- aerobic training causes long term adaptations  e.g strengthens resp systems, which increases the amount of haemoglobin which improves the efficency to inspire, transport and utilise oxygen. 


  • Direct gas analysis- continuous exercise at progressive intensities to exhaustion. a mask collects how much oxygen and carbon dioxide is expired and then the results are graphed. direct objective measurements of vo2 max, accurate and reliable, test is performed during differnet exercises. maximal test to exhaustion, cannot be used with the elderly or people with health conditions, specialist equipment needed. 
  • Cooper 12 minute run- continous run to achieve a maximum distance in 12 minute, usually performed on a 400m track. at the end the total distance is recoreded. large groups can perform, subjects can minister there own test, simple and cheap, published tables of normative data. only a prediction, limited


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