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Aerobic Capacity (Adaptations (Heart - Myocardial Hypertrophy leading to…
Aerobic Capacity
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
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
Advantages - Easy to conduct in groups. Little equipment. Monitor progress easily. Not time consuming
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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.
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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
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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
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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
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Continuous Training - Training without rest that would involve whole body movements eg. Running and Cycling.
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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
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