Aerobic Capacity lesson 1

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Aerobic Capacity lesson 1

  1. 1. Aerobic capacity<br />Pages 300-306<br />Thursday 7th April 2011<br />Miss Bowe<br />
  2. 2. Aim and Objectives<br />To introduce and understand aerobic capacity and how the theory can be applied to improve sporting performance<br />By the end of today’s lesson you will be able to;<br /><ul><li>Define aerobic capacity (VO2)
  3. 3. Explain the factors that affect aerobic capacity
  4. 4. Describe the tests used to measure someone’s aerobic capacity
  5. 5. List the types of training used to improve aerobic capacity</li></li></ul><li>What is Aerobic capacity?<br />Definition:<br />The ability to provide and sustain energy aerobically<br />VO2 max:<br />The maximum amount of oxygen that can be taken in,<br />transported and consumed by the working muscles per minute<br />
  6. 6. What Affects our aerobic capacity?<br />Task (8 minutes)<br />Using the flipchart paper and pens discuss what factors you think will affect a person’s VO2 max<br /> age<br />Factors that affect VO2 max<br />Remember aerobic capacity is needed for all endurance based activities<br />
  7. 7. Factors affecting aerobic capacity<br /><ul><li>Age
  8. 8. Gender
  9. 9. Training
  10. 10. Physiological Make Up</li></li></ul><li>Age + VO2 max<br /><ul><li>VO2 max declines with age
  11. 11. After the age of 25 it decreases by 1% each year
  12. 12. Exercise regularly to combat these effects</li></li></ul><li>Gender + vo2 max<br /><ul><li>Men generally have higher VO2 max
  13. 13. Women have a VO2 max of 15-30% lower
  14. 14. Depends on age and other physiological factors</li></li></ul><li>TRAINING + vo2 max<br /><ul><li>Fitness testing can determine VO2 max
  15. 15. Training can improve VO2 max by 10-20%
  16. 16. In addition lifestyle and diet influence VO2 maxe.g. smoking will have a negative effect</li></li></ul><li>Physiological make up + vo2 max<br />For optimum aerobic performance we need;<br /><ul><li>Slow twitch muscle fibres
  17. 17. Mitochondria
  18. 18. Myoglobin stores</li></ul>If we have these things we have a genetic advantage and our VO2 max will be higher regardless of training<br />
  19. 19. Physiological make up + vo2 max<br />Other physiological factors that affect VO2 max;<br /><ul><li>Size of the heart
  20. 20. Size of the lungs
  21. 21. Number of red blood cells</li></ul>All contribute to enhancing or limiting out VO2 max<br />
  22. 22. Testing our aerobic capacity (vo2 max)<br />There are three main tests;<br /><ul><li>Multi stage fitness test (the ‘bleep’ test)
  23. 23. Physical Work Capacity test (PWC170)
  24. 24. Direct gas analysis </li></li></ul><li>Testing our aerobic capacity (vo2 max)<br />Task (10 minutes)<br /><ul><li>You are each going to be given a test to research
  25. 25. Make sure you can explain the test in detail
  26. 26. Include the advantages and disadvantages of the test</li></li></ul><li>Training methods<br />To improve an athlete’s aerobic capacity;<br /><ul><li>Train smarter … select the right type of training
  27. 27. Stress the energy systems (overload)
  28. 28. Involve large muscle groups (running, cycling)
  29. 29. Increase the duration of exercise (30 mins – 2 hrs)</li></li></ul><li>Continuous training<br />Often referred to as long slow duration (LSD)<br /><ul><li>Says what it does on the tin
  30. 30. Long, extended periods of exercise
  31. 31. Steady pace, low intensity (60 – 80% max heart rate)</li></ul>e.g. running, swimming, cycling <br />
  32. 32. FARTLEK TRAINING<br />Often referred to as speed play<br /><ul><li>Vary the speed and intensity of activity
  33. 33. Stress the aerobic and anaerobic energy systems
  34. 34. Any length (traditionally minimum of 45 mins)</li></ul>e.g. sprint for 30 secs, jog for 2 mins, walk for 5 minsetc<br />
  35. 35. INTERVAL training<br />The most popular training for athletes<br /><ul><li>Easy and flexible
  36. 36. Can be used in any activity
  37. 37. Improves both aerobic and anaerobic capacities
  38. 38. Consists of work periods followed by rest periods </li></li></ul><li>INTERVAL training<br />To plan an interval training session you mustchoose and stress the correct energy system;<br /><ul><li>Duration or distance of work interval
  39. 39. Intensity or speed or work interval
  40. 40. Number of repetitions of that interval
  41. 41. Number of sets completed in a session
  42. 42. Duration of the rest period (and what you do!)</li></li></ul><li>TASK (5 minutes)<br />What are the advantages and disadvantages of these<br />three types of training?<br />Continuous …. Gary<br />Fartlek … Charlotte<br />Interval … Chris<br />
  43. 43. Continuous training<br />What are the advantages and disadvantages? <br /> <br />
  44. 44. FARTLEK TRAINING<br />What are the advantages and disadvantages? <br /> <br />
  45. 45. INTERVAL training<br />What are the advantages and disadvantages? <br /> <br />
  46. 46. Homework task for next week<br />You have been asked to improve an athlete’s aerobic capacity<br />Choose one VO2 max to test your athlete’s current aerobic capacity<br />Write out step by step instructions to enable you to complete the test<br />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.<br />Set up the equipment needed and complete the test with your athlete.<br />Coach your athlete through session 1 of your 6 week training programme.<br />

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