Download - Aerobic Capacity lesson 2
AIM AND OBJECTIVES
To introduce and understand aerobic capacity and how the theory can be applied to improve sporting performance
By the end of today’s lesson you will be able to;• Define aerobic capacity (VO2)
• Review the types of training used to improve aerobic capacity
• Research the short term adaptations of exercise and training
• Discuss the short term adaptations of exercise and training
WHAT IS AEROBIC CAPACITY?
Definition:
The ability to provide and sustain energy aerobically
VO2 max:
The maximum amount of oxygen that can be taken in,
transported and consumed by the working muscles per minute
AEROBIC OR CONTINUOUS TRAINING
• Increase VO2 max
• Submaximal
• Continuous
• 20 minutes or more
• Overload
Work in your aerobic training
zone60 – 75% max HR
FARTLEK TRAINING
Often referred to as speed play
• Changing speeds
• 5 mins jogging; 5 mins walk; 50m sprints every 200m
During a continuous run the periods of more intense work
stress the energy systems using slow periods for recovery
INTERVAL TRAINING
Popular with elite athletes
• Work periods stress energy systems
• Rest periods allow for recovery
• Good for maintaining quality training
SHORT TERM EFFECTS OF EXERCISE
• The human body is constantly adapting to changes both inside and out to maintain in top condition
• Short term effects of exercise are the body’s way of maintaining homeostasis, the internal environment.
TASK (10 MINUTES)
• Investigate the short term effects of exercise on …
Heart and Blood LungsMuscles
LONG TERM EFFECTS OF EXERCISE
The adaptations to long term exercise affect both systems
• Aerobic• Heart and Blood• Lungs• Muscles
• Anaerobic
Our body learns to cope with the new demands
TASK (10 MINS)
Match the long term adaptation to the correct card?
Blood
More red blood cells created
Breathing is easier and more efficient
LONG TERM EFFECTS OF EXERCISE
VO2 max increases because of changes in the …
Heart
Muscle of heart wall bigger and stronger
Heart can contract with more force
More blood pumped out per beat
Increase in Stroke Volume
Decrease in Heart Rate (bradycardia)
More efficient at delivering oxygen
More oxygen to muscle = Higher VO2 max
LONG TERM EFFECTS OF EXERCISE
VO2 max increases because of changes in the …
Blood
More red blood cells created
More oxygen carrying potential
At submaximal acidity of blood decreases so aerobic system more efficient
At maximal levels blood acidity is higher due to a build up of tolerance
Arteiral walls become more elastic allowing for greater blood pressure
Greater capillarisation in the lungs and muscles
More sites for gas exchange and diffusion of oxygen
LONG TERM EFFECTS OF EXERCISE
VO2 max increases because of changes in the …
Lungs
Maximum volume per minute increases
Respiratory muscles become stronger
Breathing is easier and more efficient
Lung capacity improves as training increases
Capillarisation around the alveoli
More sites for gas exchange
Oxygen and carbon dioxide exchanged more efficiently
LONG TERM EFFECTS OF EXERCISE
VO2 max increases because of changes in the …
Muscles
Muscles grow larger and stronger with exercise
Myoglobin concentration increases
Mitochondria increase in numbers
Enzymes work more efficiently
This results in greater cell respiration
Muscles store large amounts of glycogen
More fuel stores for muscle contraction
ANAEROBIC ADAPTATIONS
• During all and out effort, the muscles use energy FAST
• Because oxygen cannot get to the muscles quickly …
ANAEROBIC RESPIRATION
takes place
• You get less energy from the same amount of glucosebut it is produced FASTER!
ANAEROBIC TRAINING
• Allows you to work harder, longer and at higher intensities
• Raises your lactic threshold to increase your tolerance to lactic acid in the muscles and for quicker removal of it
ANAEROBIC TRAINING
Other adaptations include:
• Increase in stores of ATP
• Increase in size and strength of Type 2a and 2b fibres
• Phosphocreatine and glycogen are produced
• Increase in enzyme that helps to resynthesise ATP from ADP