Aerobic Capacity

VO2 Max - Is the maximum amount of oxygen which is taken into the body and consumed per minute. ml/kg/min

Aerobic Capacity - The ability to take in, transport and use oxygen to sustain aerobic/submaximal exercise

Factors Affecting VO2 Max

Gender

(AEROBIC) Training

Physiological make up/Genetics

Age

Tests for VO2 Max

The Multi Stage Fitness Test - The test is progressive and maximal, they run lengths of 20 metres. Each 20 metre run must be completed in time to a series of pre recorded tape. Bleeps become progressively shorter intervals and there are 25 levels

PWC 170 - The aim to predict the power output at heart rate of 170bpm. They use a cycle ergometer and the athlete performs two 6 minute cycles increasing the workload.

Direct Gas Analysis (Douglas Bag) - Athlete runs on a treadmill to the point of exhaustion, the air EXPIRED is collected in the douglas bag. The volume and concentration of O2 is measured and is compared with the percentage of atmospheric O2 to see how much has been used

Queens (Harvard) Step Test - Assistant sets up the metronome to the required steps/minute. Assistant ensures the required pace is maintained. It is 42cm high after 3 minutes heart rate is recorded for 15 minutes

Advantages - Very Accurate (DIRECT)

Disadvantages - Requires professional equipment. Maximal exercise so not suited to all

Advantages - Easy to conduct in groups. Little equipment. Monitor progress easily. Not time consuming

Advantages - Submaximal activity

Advantages - Submaximal. Does Not require specialist equipment

Disadvantages - Indirect so not accurate. Data is supplied by the NCF

Disadvantages - It is not a direct measure

Disadvantages - It is not a direct measure. It requires expensive and specialist equipment

Methods Of Training

Interval Training - This is having alternating periods of strenuous exercise and rest. This would need to be done about 6 times in order to improve aerobic capacity

Fartlek Training - Speed Play. It is the combination of fast and slow running.

Continuous Training - Training without rest that would involve whole body movements eg. Running and Cycling.

HIT-High Intensity Interval Training - Similar to Interval Training

Adaptations

Heart - Myocardial Hypertrophy leading to an increase in stroke volume and cardiac output. Bradycardia making the heart more efficient

Vascular System - Aterial walls become more elastic so they have greater control of blood pressure. Increased number of capillaries leading to a greater surface area for gaseous exchange

Lungs - Respiratory muscles become stronger leading to efficiency of respiration increases. Lung volume increases leading to increased diffusion due to larger surface area. Increased pulmonary ventilation

Blood - Blood plasma and volume increases so a decrease in blood viscosity. Red blood cells increase

Muscle - Mitochondria increase. Myoglobin levels increase. Increased enzyme activity. Glycogen increases