AEROBIC CAPACITY

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AEROBIC CAPACITY
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Learning Objectives To know what is meant by
aerobic capacity To understand the different
training types used to develop your aerobic
capacity. To be able to explain how each
training method affects VO2 max
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What is aerobic capacity?
The maximum amount of O2 that can be taken in
and utilised. (Wilmore and
Costill, 2000

• It is expressed as millilitres per kilogram of
  body mass
• per minute (ml kg-1 min -1)

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• Utilise the aerobic system- exercising with O2

Breakdown of glucose into ATP

• Sub maximal activities such as long distance
  running/
• cycling e.g. marathon

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1) The Multi-Stage Fitness Test (Bleep Test)

• This test is progressive and maximal.
• It involves running a distance of 20 metres,
  marked out at each end by cones placed along 2
  lines.
• Each 20 metre run must be completed in time to a
  series of bleeps on a pre-recorded tape.
• The bleeps come at progressively shorter
  intervals, so the person must increase their
  speed until they can no longer keep pace.
• There are 25 levels the higher you finish, the
  better your stamina.

The start
The 20 metre run
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Write down the 2 advantages and 2 disadvantages
of the MSF test.
DISADVANTAGES
ADVANTAGES
Easy to conduct on large numbers Less
equipment Monitor progress easily Not time
consuming
Not accurate Data is supplied by the NCF
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3) The Cooper 12-Minute Test

• The person being tested warms up, then on the
  command go they must run/jog/walk around a
  marked distance usually a 400 metre athletics
  track, for 12 minutes.

• The aim is to complete as many laps as you can -
  the further you run, the better your stamina.

Example

• Person A completes 10.5 laps, which is
• 4,200 metres

• Person B completes 12 laps, which is
• 4,800 metres

Person B completed a greater distance during the
12-minute Cooper test and so has greater levels
of stamina.
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2) Douglas Bag
Athlete runs on a treadmill to the point of
exhaustion, the air Expired is collected in a
Douglas bag. The volume and concentration of O2
is measured and is compared with the of
atmospheric O2 to see how much has been used.
Disadvantage Requires professional Specialist
equipment
Advantage Very accurate
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Increased level of O2 breathed in.
Distance between the two shows that he is
working Aerobically.
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The speed of the treadmill is now 15km/h. Nick
begins to sweat as his heart rate increases to
182 bpm. His levels of oxygen and carbon
dioxide are now matched at what is called the
anaerobic threshold. At its current rate the
level of carbon dioxide will soon overtake the
amount of oxygen inhaled.
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The speed is increased to 17 km/h and Nick's
heart rate is at 192 bpm. His breathing rate
becomes faster as the levels of carbon dioxide
increase further. Now the level of oxygen
begins to level out. Nick will have to call on
more and more anaerobic endurance as his body
struggles to get oxygen to his muscles.
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Racing along at 20 km/h, Nick's heart is doing
overtime at 200 bpm and his lungs are working at
their maximum to get oxygen into the body. This
is the point where the VO2 max is taken. His
reading is 57.6 ml/min/kg. At nearly 10.5 minutes
Nick can't take any more and gets off the
treadmill.
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4) PWC170

• The aim of this test is to predict the power
  output (watts) at
• a heart rate of 170bpm

• Use a cycle ergometer

• The athlete performs two 6 minute cycles
  increasing the
• workload until the athlete reaches heart rate of
  170bpm.
• The average HR and power output are recorded

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Factors that affect your VO2 max
Male athlete will have a VO2 max of
70ml/min/kg Females will have a VO2 max of
60ml/min/kg
GENDER
WHY?
Females have a smaller left ventricle- lower
SV Lower maximum cardiac output Lower blood
volume- lower Hb levels- lower O2 transported
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As athletes get older, VO2 max declines as our
body systems become less efficient
Age
Heart rate drops by 5-7 beats per minute Blood
pressure increase at rest and during
exercise Less air is exchanged in the lungs,
decline in vital capacity
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Physiological make up
Produce less force over a longer period of time.
High of slow twitch fibres
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High levels of mitochondria- more ATP produced
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High haemoglobin concentration- more O2
transported around the body.
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EXAM QUESTION
Describe two tests used to assess aerobic
capacity and give one advantage and
one disadvantage of each. (4 marks)
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HOW DO ATHLETES IMPROVE THEIR V02 MAX?

• Training will increase the amount of oxygen that
  is provided by
• the respiratory system
• 3 types of training are
• Continuous
• Fartlex
• Interval

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Continuous Training
Examples

• Steady intensity
• Exercising above 30 minutes
• Endurance athletes
• Overload is achieved by improving FITT

A wheel is a continuous circle!!!
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FITT PRINCIPLE

• Marathon Runner
• AEROBIC CAPACITY

F- 3-5 times a day I-55-90 of maximum heart
rate T- 20-60 minutes T- Continuous exercise
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• Using a heart rate monitor, an athlete can
  monitor their
• training intensity.
• To increase V02 max and other physiological
• adaptations the heart rate must increase above
• 55-90 of maximum HR.
• (American College of Sports Medicine)

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LETS WORK OUT OUR MAXIMUM HEART RATE 220-
age E.g 220-17203 75 of 203 75/100 x
203 (152)max HR adaptations TASK- WORK OUT
YOUR MAXIMUM HEART RATE
ADAPTATIONS WILL OCCUR
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Continuous Training The Advantages
Continuous training

• is a great way to improve aerobic fitness
  (stamina).
• is excellent at reducing body fat.
• only needs a small amount of equipment.

Cycling (1.5 hours)
Continuous Training The Disadvantages
Continuous training

• can be extremely boring.
• does not improve speed, which is vital in many
  sports.

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Fartlek Training
Fartlek is a Swedish word meaning
speed play.
It involves changes in intensity without stopping
or resting.
This is usually achieved by varying the speed or
terrain, e.g. uphill running.
Example
1) Sprint
2) Jog
3) Sprint
4) Jog

• You can use it to improve either your aerobic
  fitness (stamina), anaerobic fitness (speed) or a
  mixture of the two.

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A Fartlek Training Session to Improve Aerobic
Fitness
1) Warm Up 10 minutes
2) Fast Jog 10 minutes
3) Uphill Work 5 minutes
4) Downhill Work 15 minutes
5) Fast Jog 10 minutes
6) Uphill Work 5 minutes
7) Cool Down 10 minutes
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Fartlek Training The Advantages

• Fartlek training is a good way of training for
  games players, since it involves many changes of
  speed.
• It can be easily adapted to suit an individual or
  sport.
• Push the individual to their anaerobic
  threshold- increases VO2 max
• Different terrains- increase strength in soft
  tissues (tendons, ligaments)

Overload is achieved by increasing the length or
speed of each part, or the terrain difficulty.
This may involve uphill running.
Fartlek Training The Disadvantages

• It can be difficult to see how hard the person is
  training.
• It needs the person to be motivated, as it is
  easy to skip the harder parts.

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Interval Training (think of the theatre)
Interval training is similar to Fartlek Training
but involves rest or recovery periods. It
involves a fixed pattern of work followed by a
rest.
Example
3) Rest and then complete between 1 3 sets
2) Fast Jog 10 minutes, followed by a 2 minute
rest complete 6 reps
1) Warm Up 10 minutes

• Aerobic/strength training
• Specificity

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Exam Question
Describe one method of training that could be
used to develop aerobic capacity? (2
marks)
Continuous, fartlex, aerobic interval plus a
description
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ADAPTATIONS
Lungs Respiratory muscles become stronger
Efficiency of respiration increases
Diffusion of gases is increased due to a greater
surface area
Lung volume increases
Maximum pulmonary ventilation is increased due to
greater tidal volume and increased breathing
rate.
Greater diffusion rate
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Heart
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Muscle hypertrophy (heart gets bigger)
Greater stroke volume
Heart is more efficient increase in SV and fewer
beats needed to supply the same amount of oxygen.
Resting heart rate decreases
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VASCULAR SYSTEM
Greater blood pressure, maintain blood flow
Arterial walls become elastic
Greater surface area greater gaseous exchange
Increased number of capillaries at the muscle and
lungs
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Blood
Decreases the viscosity of blood- allows
greater blood flow. Increases SV
Blood plasma volume increases
Fluid
Increase O2 transport
Red blood cell and Hb increase
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What can limit an athletes V02 max?
Oxygen delivery
Oxygen utilisation
Efficiency of the mitochondria to produce ATP
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OXYGEN DELIVERY
TRAINED EDURANCE ATHLETES The muscle can perfuse
MORE O2 than the heart can deliver The heart
CANT deliver a high blood flow to all skeletal
muscles Heart performance can affect VO2 max
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OXYGEN UTILISATION
If a muscle is untrained- lower VO2 max
As O2 enriched blood passes through the capillary
network, O2 diffuses out into the mitochondria
to help produce energy aerobically.
The higher the O2 consumption rate by the
mitochondria, the higher the O2 extraction.
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Supply of oxygen?
Studies have shown a direct link between aerobic
training, CO and VO2 max. Is it possible to
increase the oxygen carrying capacity of
the blood to improve aerobic performance.
Altitude training- legal
Erythropoietin- illegal Increase O2 carrying
capacity of Hb
Supply of oxygen to the muscles can limit VO2 max