AEROBIC C

APACITY

Week 2

Thursday 14th April 2011

Miss Bowe

AIM AND OBJECTIVES

To introduce and understand aerobic capacity and how the theory can be applied to improve sporting performance

By the end of today’s lesson you will be able to;• Define aerobic capacity (VO2)

• Review the types of training used to improve aerobic capacity

• Research the short term adaptations of exercise and training

• Discuss the short term adaptations of exercise and training

WHAT IS AEROBIC CAPACITY?

Definition:

The ability to provide and sustain energy aerobically

VO2 max:

The maximum amount of oxygen that can be taken in,

transported and consumed by the working muscles per minute

AEROBIC OR CONTINUOUS TRAINING

• Increase VO2 max

• Submaximal

• Continuous

• 20 minutes or more

• Overload

Work in your aerobic training

zone60 – 75% max HR

FARTLEK TRAINING

Often referred to as speed play

• Changing speeds

• 5 mins jogging; 5 mins walk; 50m sprints every 200m

During a continuous run the periods of more intense work

stress the energy systems using slow periods for recovery

INTERVAL TRAINING

Popular with elite athletes

• Work periods stress energy systems

• Rest periods allow for recovery

• Good for maintaining quality training

SHORT TERM EFFECTS OF EXERCISE

• The human body is constantly adapting to changes both inside and out to maintain in top condition

• Short term effects of exercise are the body’s way of maintaining homeostasis, the internal environment.

TASK (10 MINUTES)

• Investigate the short term effects of exercise on …

Heart and Blood LungsMuscles

SHORT TERM EFFECTS OF EXERCISE

The Heart

SHORT TERM EFFECTS OF EXERCISE

The Muscles

SHORT TERM EFFECTS OF EXERCISE

The Lungs

LONG TERM EFFECTS OF EXERCISE

The adaptations to long term exercise affect both systems

• Aerobic• Heart and Blood• Lungs• Muscles

• Anaerobic

Our body learns to cope with the new demands

TASK (10 MINS)

Match the long term adaptation to the correct card?

Blood

More red blood cells created

Breathing is easier and more efficient

LONG TERM EFFECTS OF EXERCISE

VO2 max increases because of changes in the …

Heart

Muscle of heart wall bigger and stronger

Heart can contract with more force

More blood pumped out per beat

Increase in Stroke Volume

Decrease in Heart Rate (bradycardia)

More efficient at delivering oxygen

More oxygen to muscle = Higher VO2 max

LONG TERM EFFECTS OF EXERCISE

VO2 max increases because of changes in the …

Blood

More red blood cells created

More oxygen carrying potential

At submaximal acidity of blood decreases so aerobic system more efficient

At maximal levels blood acidity is higher due to a build up of tolerance

Arteiral walls become more elastic allowing for greater blood pressure

Greater capillarisation in the lungs and muscles

More sites for gas exchange and diffusion of oxygen

LONG TERM EFFECTS OF EXERCISE

VO2 max increases because of changes in the …

Lungs

Maximum volume per minute increases

Respiratory muscles become stronger

Breathing is easier and more efficient

Lung capacity improves as training increases

Capillarisation around the alveoli

More sites for gas exchange

Oxygen and carbon dioxide exchanged more efficiently

LONG TERM EFFECTS OF EXERCISE

VO2 max increases because of changes in the …

Muscles

Muscles grow larger and stronger with exercise

Myoglobin concentration increases

Mitochondria increase in numbers

Enzymes work more efficiently

This results in greater cell respiration

Muscles store large amounts of glycogen

More fuel stores for muscle contraction

ANAEROBIC ADAPTATIONS

• During all and out effort, the muscles use energy FAST

• Because oxygen cannot get to the muscles quickly …

ANAEROBIC RESPIRATION

takes place

• You get less energy from the same amount of glucosebut it is produced FASTER!

ANAEROBIC TRAINING

• Allows you to work harder, longer and at higher intensities

• Raises your lactic threshold to increase your tolerance to lactic acid in the muscles and for quicker removal of it

ANAEROBIC TRAINING

Other adaptations include:

• Increase in stores of ATP

• Increase in size and strength of Type 2a and 2b fibres

• Phosphocreatine and glycogen are produced

• Increase in enzyme that helps to resynthesise ATP from ADP

PLENARY Q+A

Aerobic Capacity

• Define aerobic capacity (VO2)

• Review the types of training used to improve aerobic capacity

• Research the short term adaptations of exercise and training

• Discuss the short term adaptations of exercise and training