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- 1. Aerobic capacity. Aims: Be able to define and understand VO2 Max. To understand how VO2 Max can be improved. To know the different training methods used to improve VO2 Max.
- 2. Aerobic Capacity. WHAT IS IT? IT’S THE MAXIMUM AMOUNT OF OXYGEN THAT CAN BE TAKEN INTO THE BODY AND UTILISED WITHIN A MINUTE IT IS ALSO KNOWN AS: VO 2 max
- 3. 4 areas can affect VO 2 max 1. External Respiration …can training help get more O2 into our bodies in the first place? 2. Transport of O2 around the body ….Can training increase the amount of O2 delivered to the working muscles? 3. Internal Respiration ….Can training increase the amount of O2 removed from the blood and into the muscle? 4. Utilisation of Oxygen …. Can we use the oxygen once inside the muscle cell?
- 4. Through Training STUDIES SHOW THAT TRAINING CAN IMPROVE VO2 MAX, BY AS MUCH AS 20%. BUT OTHER FACTORS THAT CONTROL IT ARE GENETICALLY DETERMINED AND GOVERNED BY AGE AND SEX!
- 5. VO2 MAX TESTS THE MOST COMMON ONE IS THE MULTI STAGE FITNESS TEST (BLEEP). OTHER TESTS ARE THE COOPER 12 MINUTE RUN , VARIOUS STEP TESTS AND THE PWC170 TEST. THIS LOOKS AT HR AND IT’S RELATIONSHIP WITH VO2MAX.
- 6. TYPES OF TRAINING THREE YOU NEED TO KNOW:- CONTINUOUS FARTLEK REPETITION/INTERVAL
- 7. CONTINUOUS TRAINING THIS IS RUNNING, CYCLING, SWIIMMING ETC. IT IS DOING THE ACTIVITY AT A STEADY RATE FOR ANYTHING ABOVE 30 MINS. IT IS SUITED FOR LONG DISTANCE ATHLETES. THE DEGREE AT HOW HARD YOU TRAIN HAS BEEN ARGUED. SOME SCIENTISTS SAY IT SHOULD BE 70% OF MHR ONE COLLEGE IN AMERICA BELIEVES THAT IT SHOULD BE 55% OF MHR, TO ALLOW FOR VERY UNFIT PEOPLE TO TRAIN! MHR=220-AGE Your research = Find out the Karvonen Principle! Pg 292.
- 8. Fartlek Training MEANS SPEEDPLAY. ANOTHER TYPE OF CONTINUOUS TRAINING BUT BUILDS IN VARIABLES TO PREVENT BOREDOM AND SUITS GAMES PLAYERS . THESE VARIABLES INCLUDE:- CHANGE OF TERRAIN, CHANGE OF PACE, UPHILL AND DOWNHILL. ADVANTAGES? BUILD STRENGTH, ENDURANCE, BALANCES, ANAEROBIC AND AEROBIC FITNESS ETC.
- 9. INTERVAL(REPITITION) PERIODS OF WORK MIXED WITH PERIODS OF REST OR RECOVERY. INTERVAL TRAINING CAN BE USED FOR BOTH AEROBIC AND ANAEROBIC WORK. See pg 293. THIS IS A VERY GOOD METHOD OF TRAINING FOR GAMES PLAYERS.
- 10. Task Read and take extra notes from pg 292-293. (Look at the table of interval training) Homework: Read and take notes on Ergogenic aids.