Aerobic Capacity lesson 2

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Lesson 2, continuing on from Aerobic Capacity 1

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Aerobic Capacity lesson 2

  1. 1. Aerobic capacity<br />Week 2<br />Thursday 14thApril 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. Review the types of training used to improve aerobic capacity
  4. 4. Research the short term adaptations of exercise and training
  5. 5. Discuss the short term adaptations of exercise and training</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. Aerobic or continuous training<br /><ul><li>Increase VO2 max
  7. 7. Submaximal
  8. 8. Continuous
  9. 9. 20 minutes or more
  10. 10. Overload</li></ul>Work in your aerobic training zone60 – 75% max HR<br />
  11. 11. FARTLEK TRAINING<br />Often referred to as speed play<br /><ul><li>Changing speeds
  12. 12. 5 mins jogging; 5 mins walk; 50m sprints every 200m</li></ul>During a continuous run the periods of more intense work stress the energy systems using slow periods for recovery<br />
  13. 13. INTERVAL training<br />Popular with elite athletes<br /><ul><li>Work periods stress energy systems
  14. 14. Rest periods allow for recovery
  15. 15. Good for maintaining quality training</li></li></ul><li>Short term effects of exercise<br /><ul><li>The human body is constantly adapting to changes both inside and out to maintain in top condition
  16. 16. Short term effects of exercise are the body’s way of maintaining homeostasis, the internal environment.</li></li></ul><li>TASK (10 minutes) <br /><ul><li>Investigate the short term effects of exercise on …</li></ul>Heart and Blood<br />Lungs<br />Muscles<br />
  17. 17. Short term effects of exercise<br />The Heart <br />
  18. 18. Short term effects of exercise<br />The Muscles<br />
  19. 19. Short term effects of exercise<br />The Lungs<br />
  20. 20. Long term effects of exercise<br />The adaptations to long term exercise affect both systems<br /><ul><li>Aerobic
  21. 21. Heart and Blood
  22. 22. Lungs
  23. 23. Muscles
  24. 24. Anaerobic</li></ul>Our body learns to cope with the new demands <br />
  25. 25. Task (10 mins) <br />Match the long term adaptation to the correct card? <br />More red blood cells created <br />Breathing is easier and more efficient<br />
  26. 26. Long term effects of exercise<br />VO2 max increases because of changes in the …<br />
  27. 27. Long term effects of exercise<br />VO2 max increases because of changes in the …<br />
  28. 28. Long term effects of exercise<br />VO2 max increases because of changes in the …<br />
  29. 29. Long term effects of exercise<br />VO2 max increases because of changes in the …<br />
  30. 30. Anaerobic adaptations<br /><ul><li>During all and out effort, the muscles use energy FAST
  31. 31. Because oxygen cannot get to the muscles quickly …</li></ul>ANAEROBIC RESPIRATION <br />takes place<br /><ul><li>You get less energy from the same amount of glucosebut it is produced FASTER!</li></li></ul><li>Anaerobic training<br /><ul><li>Allows you to work harder, longer and at higher intensities
  32. 32. Raises your lactic threshold to increase your tolerance to lactic acid in the muscles and for quicker removal of it</li></li></ul><li>Anaerobic training<br />Other adaptations include:<br /><ul><li>Increase in stores of ATP
  33. 33. Increase in size and strength of Type 2a and 2b fibres
  34. 34. Phosphocreatine and glycogen are produced
  35. 35. Increase in enzyme that helps to resynthesise ATP from ADP</li></li></ul><li>PLENARY Q+A<br />Aerobic Capacity<br /><ul><li>Define aerobic capacity (VO2)
  36. 36. Review the types of training used to improve aerobic capacity
  37. 37. Research the short term adaptations of exercise and training
  38. 38. Discuss the short term adaptations of exercise and training</li>

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