A2 Physical Education

 The ability to take in, transport and use oxygen to sustain prolonged periods of aerobic/sub-maximal work.  Aerobic capacity is dependant upon the efficiency of:  Pulmonary ventilation and external respiration (take in O2)  Internal transport via the heart, blood and blood vessels (transport O2)  Muscle cells to use 02 for energy production (use 02)

 The higher the VO 2 max, the greater the potential the athlete as to work at a high percentage of VO 2 max (just below anaerobic endurance), thereby increasing their work intensity and delaying fatigue.  This is why many athletes have this ability as a main training objective within their periodised training programme. The highest rate of oxygen consumption attainable during maximal exhaustive work

 A typical male of Wiggins's age who does not do much training would be likely to have a VO 2 max between 35 and 45.  Wiggins is likely to have a value above 70, possibly even as high as 80. A person's endurance potential can be measured by taking a VO 2 max reading, which shows how much oxygen is used per minute for every kilogram of body weight (ml/kg/min)

Factors affecting VO2max Physiological make-up Heredity/ Genetics Aerobic Training Gender

o A sub-maximal test on a cycle ergometer. o Performer cycles at 3 progressive low- to-moderate work intensities and their HR values are recorded. o As HR increases linearly with work intensity, a line can be drawn through these points on graph, which can be extended to predict the intensity level that they would be working at when their heart reaches 170bpm. o This figure is chosen as an approximate anaerobic close to maximal, level of work based on the assumption that VO2max is closely linked to maximal HR. o A sub-maximal test on a cycle ergometer. o Performer cycles at 3 progressive low- to-moderate work intensities and their HR values are recorded. o As HR increases linearly with work intensity, a line can be drawn through these points on graph, which can be extended to predict the intensity level that they would be working at when their heart reaches 170bpm. o This figure is chosen as an approximate anaerobic close to maximal, level of work based on the assumption that VO2max is closely linked to maximal HR.

 A progressive and maximal 20 metre shuttle run test.  Timed by a bleep which becomes shorter until the athlete cannot keep up or drops out.  This provides a level and shuttle number score which is then compared with standardised tables to estimate/predict a VO2max value.

 Critical Threshold = Resting HR + % (max HR – resting HR)  E.g  60% HR for a 17 year-old with a resting HR of 72bpm  Critical threshold = 72 + (0.6 x 131) = 151 bpm Using this formula work out your own critical thresholds and use this to plot a graph showing your own ‘training zone’

Anaerobic threshold zone: % Target heart rate zone: 65-85% Fat burning zone: 50-65% Recovery zone 50% or less Heart Rate (bpm)

Percentage of maximum HR Percentage of VO2max Training objectives Fat burning / re-energise glycogen stores 7056Develop oxygen transportation systems 8070Improve lactic acid threshold 9083Speed 100

F Frequency Minimum of 3-5 times per week for a minimum of 12 weeks I Intensity Measured using HR % within the critical threshold / training zone T Time Minimum 3-5 mins to 40+ mins T Type Overloading the aerobic energy systems Aerobic training involves whole body activities like running, cycling, rowing & swimming. The aim is to overload the cardio-vascular & respiratory systems to increase aerobic capacity / VO 2 max

Continuous runningRepetition runningInterval TrainingFartlek training

 Aerobic work is fuelled from glycogen/glucose and free fatty acids (FFA’s).  This is dependant upon:  The duration & intensity of the aerobic training  The availability of glycogen and FFA’s  The availability of glycogen and FFA’s. Glycogen is the major fuel for the first mins of exerciseAfter about mins there is a greater breakdown of fats alongside glycogen as the energy fuel After mins glycogen stores start to deplete and there is a greater mix of glycogen and fats to fuel aerobic work When glycogen stores become almost fully depleted after about 2hrs, FFA’s have to be used for aerobic energy production If exercise intensity is too high then OBLA is reached and glycogen has to be broken down to anaerobically to continue resynthesising ATP