Aerobic Capacity lesson 1

A-Level PowerPoint on Aerobic Capacity and VO2 max

1. Aerobic capacity Thursday 7 th April 2011 Miss Bowe Pages 300-306

2. 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) Explain the factors that affect aerobic capacity Describe the tests used to measure someone’s aerobic capacity List the types of training used to improve aerobic capacity

3. 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

4. What Affects our aerobic capacity? Task (8 minutes) Using the flipchart paper and pens discuss what factors you think will affect a person’s VO2 max age Factors that affect VO2 max Remember aerobic capacity is needed for all endurance based activities

5. Factors affecting aerobic capacity Age Gender Training Physiological Make Up

6. Age + VO2 max VO2 max declines with age After the age of 25 it decreases by 1% each year Exercise regularly to combat these effects

7. Gender + vo2 max Men generally have higher VO2 max Women have a VO2 max of 15-30% lower Depends on age and other physiological factors

8. TRAINING + vo2 max Fitness testing can determine VO2 max Training can improve VO2 max by 10-20% In addition lifestyle and diet influence VO2 max e.g. smoking will have a negative effect

9. Physiological make up + vo2 max For optimum aerobic performance we need; Slow twitch muscle fibres Mitochondria Myoglobin stores If we have these things we have a genetic advantage and our VO2 max will be higher regardless of training

10. Physiological make up + vo2 max Other physiological factors that affect VO2 max; Size of the heart Size of the lungs Number of red blood cells All contribute to enhancing or limiting out VO2 max

11. Testing our aerobic capacity (vo2 max) There are three main tests; Multi stage fitness test (the ‘bleep’ test) Physical Work Capacity test (PWC170) Direct gas analysis

12. Testing our aerobic capacity (vo2 max) Task (10 minutes) You are each going to be given a test to research Make sure you can explain the test in detail Include the advantages and disadvantages of the test

13. Training methods To improve an athlete’s aerobic capacity; Train smarter … select the right type of training Stress the energy systems (overload) Involve large muscle groups (running, cycling) Increase the duration of exercise (30 mins – 2 hrs )

14. Continuous training Often referred to as long slow duration (LSD) Says what it does on the tin Long, extended periods of exercise Steady pace, low intensity (60 – 80% max heart rate) e.g. running, swimming, cycling

15. FARTLEK TRAINING Often referred to as speed play Vary the speed and intensity of activity Stress the aerobic and anaerobic energy systems Any length (traditionally minimum of 45 mins ) e.g. sprint for 30 secs , jog for 2 mins , walk for 5 mins etc

16. INTERVAL training The most popular training for athletes Easy and flexible Can be used in any activity Improves both aerobic and anaerobic capacities Consists of work periods followed by rest periods

17. INTERVAL training To plan an interval training session you must choose and stress the correct energy system; Duration or distance of work interval Intensity or speed or work interval Number of repetitions of that interval Number of sets completed in a session Duration of the rest period (and what you do!)

18. TASK (5 minutes) What are the advantages and disadvantages of these three types of training? Continuous …. Gary Fartlek … Charlotte Interval … Chris

19. Continuous training What are the advantages and disadvantages?  

20. FARTLEK TRAINING What are the advantages and disadvantages?  

21. INTERVAL training What are the advantages and disadvantages?  

22. Homework task for next week You have been asked to improve an athlete’s aerobic capacity Choose one VO2 max to test your athlete’s current aerobic capacity Write out step by step instructions to enable you to complete the test Design a training programme to improve your athlete’s VO2 max. Plan for 3 sessions a week for 6 weeks. Remember the training principles SPORT. Set up the equipment needed and complete the test with your athlete . Coach your athlete through session 1 of your 6 week training programme.