Aerobic Capacity SHMD 349 7/08/2012 1

Aerobic Exercise: uses oxygen in the process of supplying energy to the body. These type of exercises are usually low intensity & uses large muscle groups in a rhythmical manner to perform repetitive activities. Aerobic Endurance (cardiovascular fitness): is the individuals ability of how well the lungs can take on oxygen, how well the heart and blood can transport oxygen, and then how well the muscles can use oxygen. Aerobic Exercise 2

VO 2 Maximum Aerobic capacity is defined as the maximum amount of oxygen the body can use during a specified period, usually during intense exercise. It is a function both of cardio-respiratory performance and the maximum ability to remove and utilize oxygen from circulating blood. The higher the measured cardiorespiratory endurance level, the more oxygen has been transported to and used by exercising muscles, and the higher the level of intensity at which the individual can exercise. 3

Example: Walking, jogging, cycling, rowing, stepping, swimming, skipping 4

Marathons Tri-athlons Ultra-marathons IRON MAN 3.8km SWIM 180km BIKE 42.2km RUN km 5

Glycolysis Provides energy at a slower rate than anaerobic systems. Responsible for producing energy at rest or low- intensity exercise. H+H+ Electron Transport Chain Glycogen 2 ATP Pyruvic Acid No O 2 Lactic Acid Acetyl CoA Krebs Cycle 2 ATP CO 2 = 34 ATP + H 2 O 6

Aerobic Endurance Training Continuous/steady state exercise done for 20 minutes + Useful for developing strong aerobic base but does not develop speed or strength. May produce boredom & loss of motivation to train. 7

Lungs: – Respiratory muscles become stronger – Lungs become more efficient – able to extract more oxygen from the air Heart: – Heart muscle becomes stronger – ↑ Stroke volume (amount of blood pumped in each beat) – ↑ Cardiac output (amount of blood pumped per minute) – ↓ Resting heart rate Adaptations to Aerobic Endurance Training 8

Muscles: – ↑ number & size of mitochondria (energy producing part of cells) – ↑ tolerance of lactic acid – Muscles will become better at producing energy using oxygen – ↑ muscular endurance Bones: – ↑ bone density (if activity is weight bearing) Adaptations to Aerobic Endurance Training 9

Structured period of work followed by a structured period of rest Allows athlete to train at higher intensities than they are used to, thus steadily increasing their fitness level and the intensity they can work at Designing Interval Programs Aerobic Interval: 1 or half a unit of rest for every unit of work Interval Training 10

Improved speed & aerobic fitness Improved strength Improved aerobic endurance Improved ability to tolerate the effects of lactic acid ↑ fat burning potential ↑ calorie output Improved performance Interval Training Benefits 11

Pyramid Interval: 3 80% of max HR Rest 1.5 minutes 3 85% of max HR Rest 1.5 minutes 3 90% of max HR Rest 1.5 minutes 3 85% of max HR Rest 1.5 minutes 3 80% of max HR Aerobic Interval Session Example 12

Aerobic Endurance Tests VO2max Direct Test: Advantages Most accurate method. Disadvantages Testing equipment is expensive. Subject must exercise to exhaustion. 13

Aerobic Endurance Tests VO2max Direct Test For valid & reliable result, subject should exercise on piece of equipment that matches sport. i.e. treadmill/rowing ergometer/cycle ergometer. Range of different protocols available. You know they have reached their max VO 2 if their heart beat is within 10bpm of age predicted maximum heart rate. 14

Aerobic Endurance Tests Sub-maximal aerobic endurance tests: Bleep Test. Cooper 12 minute run test. Queens college step test. PWC cycle test. (Physical Work Capacity) 15

Revision Questions 1.Define: aerobic exercise (3), cardiovascular fitness (3), VO 2 max (3), interval training (2). 2.List 5 types of aerobic exercise.5 3. Discuss how the body adapts to aerobic endurance training.12 4.What are the benefits of interval training?5 5.What are the advantages and disadvantages of using a direct VO 2 max test? 3 6.How would you ensure getting the most valid and reliable result of a direct VO 2 max test?2 7.What criteria do you use to ensure the athlete has reached their maximum aerobic capacity?2 8. List 4 sub-maximal aerobic tests that can be used.4 16