Aerobic Capacity & VO2 max

Define Aerobic Capacity (1)

What sports is it important in? (1)

Which body systems are involved? (3)

Define VO2 max (1)

What % of their VO2 max can untrained/trained work

at? (2)

Aerobic
Capacity
 Aerobic Capacity / VO2 max
• Aerobic Capacity is the ability of the body to inspire, transport and
utilise oxygen for sustained periods of activity

• This involves the respiratory (inspire), cardiovascular (transport)

and muscular (utilise) systems

• This is important in all endurance based sports

• VO2 max is the maximum amount of oxygen a person is able to

inspire and use per minute during exhaustive exercise (last minute
before fatiguing)

• Untrained athletes can only train at around 50 – 60% VO2 max,

whereas trained athletes can train 85%< VO2 max
Aerobic Capacity & VO2 max Factors Affecting Vo2 Max

Define Aerobic Capacity (1) Identify and explain 2 factors that can affect a persons Aerobic Capacity/VO2 max (4)

What sports is it important in? (1)

Which body systems are involved? (3)

Define VO2 max (1)

What % of their VO2 max can untrained/trained work

at? (2)

Aerobic
Capacity
 Factors Affecting VO2 max

How does it affect VO2 max?

Explanation

Females have a 15 – 30 % lower VO2 Causes long term adaptations such as cardiac
1. Physiological make up max hypertrophy, increased strength of respiratory
muscles, increased myoglobin & mitochondria

2. Age Females have a higher fat mass, and smaller lung

Greater efficiency of body systems to
volumes, SV and Q
inspire/transport/utilise oxygen
3. Gender Strong respiratory muscles. Large lung capacities.
Large left ventricle. Increased haemoglobin.
Can increase VO2 max by 10 – 20% Capillarisation. High % of SO fibres
4. Training
VO2 max declines 1% per year after 20 Loss of elasticity of heart, blood vessels and lung
tissue
y/o
Aerobic Capacity & VO2 max Factors Affecting Vo2 Max

Define Aerobic Capacity (1) Identify and explain 2 factors that can affect a persons Aerobic Capacity/VO2 max (4)

What sports is it important in? (1)

Fitness Tests
Which body systems are involved? (3)
Describe the multi stage fitness test and give one advantage and disadvantage (3)
Define VO2 max (1)
Evaluate the appropriateness of direct gas analysis as a method of measuring VO2
What % of their VO2 max can untrained/trained work max for an obese 40 year old man (4)
at? (2)
Compare the 12 minute cooper run and the Queens College Step Test as methods of
Aerobic measuring VO2 max (4)
Capacity
 Fitness Tests
Describe the protocol for
each test (equipment, space,
how to do it)

Evaluate each test (positive

(89) Reading Players Take The Dreade (89) HOW TO TEST YOUR FITNESS! Better than a bleep test... The
d VO2 Max Test - YouTube and negatives) Cooper Run! - YouTube

(89) Multistage Fitness Test - YouTube

S – is it specific to a
certain
performer/sport?

P – is it practical?
Cheap? Easy to do?

A – is it accurate in (89) Queen's College Step

test - YouTube
measuring VO2 max?
Aerobic Capacity & VO2 max Factors Affecting Vo2 Max

Define Aerobic Capacity (1) Identify and explain 2 factors that can affect a persons Aerobic Capacity/VO2 max (4)

What sports is it important in? (1)

Fitness Tests
Which body systems are involved? (3)
Describe the multi stage fitness test and give one advantage and disadvantage (3)
Define VO2 max (1)
Evaluate the appropriateness of direct gas analysis as a method of measuring VO2
What % of their VO2 max can untrained/trained work max for an obese 40 year old man (4)
at? (2)
Compare the 12 minute cooper run and the Queens College Step Test as methods of
Heart Rate Training Zones Aerobic measuring VO2 max (4)

Identify the aerobic and anaerobic (lactic Capacity

threshold) training zones (2)

Identify the target aerobic heart rate

zone for a 25 year old male (1)

Explain the advantages of using heart

rate training zones (2)

Outline the relationship between heart

rate and Vo2 max (1)

Using the Karvonen’s principle, calculate the

target heart rate for a 25 year old male, with a
resting HR 70bpm who wants to work at
80%HRmax
Heart Rate Training Zones
Target Heart Rate zones are used to monitor the intensity to ensure the
correct adaptations occur

The Karvonen’s principle is an equation which takes into consideration a

person’s resting HR (therefore is more accurate)

Task: Using the Karvonen’s principle calculate your HR target zone for:

60% HRmax
70% HRmax
80% HRmax

EAPI – If you choose to improve someone's aerobic capacity then

you will use HR to measure your intensity, and progress your
training (F I TT Principle)
Your heart rate has a linear relationship
with your VO2 max
Aerobic Capacity & VO2 max
Define Aerobic Capacity (1)
What sports is it important in? (1)
Which body systems are involved? (3)
Define VO2 max (1)
What % of their VO2 max can untrained/trained work
at? (2)
Heart Rate Training Zones
Identify the aerobic and anaerobic (lactic
threshold) training zones (2)
Identify the target aerobic heart rate
zone for a 25 year old male (1)
Explain the advantages of using heart
rate training zones (2)
Outline the relationship between heart
rate and Vo2 max (1)
Using the Karvonen’s principle, calculate the
target heart rate for a 25 year old male, with a
resting HR 70bpm who wants to work at
80%HRmax
Factors Affecting Vo2 Max
Identify and explain 2 factors that can affect a persons Aerobic Capacity/VO2 max (4)
Fitness Tests
Describe the multi stage fitness test and give one advantage and disadvantage (3)
Evaluate the appropriateness of direct gas analysis as a method of measuring VO2
max for an obese 40 year old man (4)
Compare the 12 minute cooper run and the Queens College Step Test as methods of
Aerobic measuring VO2 max (4)
Capacity
Training Methods
Describe a HIIT training session (3)
Compare continuous training to HIIT training as
methods of improving aerobic capacity (4)
Daniel is a marathon runner and wants to improve his
aerobic capacity. Evaluate the effectiveness of HIIT
training as a method of training (6)
Devise a 12 month training programme that will
develop aerobic capacity. Refer to periodisation and
the principles of training (20)
 Different HIIT workouts:

Training Methods
1. Tabata – 40 seconds on/ 20 seconds off – can change to 30/30 to make it easier
2. Chipper – choose 5 exercises, 100 repetitions each, complete as quick as you can!
3. Pyramid workout – work your way up and back down – example: 10 burpees / 15 press ups / 20
sit-ups / 25 star jumps / 30 mountain climbers and then back to 25 star jumps… You can have 20
secs rest in-between or complete as fast as you can
4. AMRAP – as many rounds as possible. 8 exercises. 20 repetitions on each (can change
(92) HIIT vs Cardio - Which is TRULY Better? (N depending on the exercise), and complete as many rounds as possible in a certain time (12-15
ew Science Update) - YouTube
mins)

Continuous High Intensity Interval Training (HIIT)

• low intensity for long duration • Periods of work followed by periods of rest
• Intensity: 60 – 80% HRmax • Intensity: 80 – 95% HRmax
• Things to consider: exercises, repetitions/time,
sets (rounds), work:rest ratio

Positives Negatives Positives Negatives

1. Aerobic energy system 1. Overuse injuries 1. Aerobic and anaerobic benefits 1. Not suitable for those with
2. Slow oxidative muscle fibres 2. Boring 2. Can be modified for all sports health conditions/elderly/unfit
3. Specific to endurance based 3. Time consuming 3. Time efficient 2. Requires longer rest periods –
athletes 4. Increases metabolism – good why?
4. Good for beginners (or at the for weight loss
start of a training programme)

EAPI Task: Create a session for each type of training

Apply the FITT Principle to progress this over a 12 week training plan
Aerobic Capacity & VO2 max
Define Aerobic Capacity (1)
What sports is it important in? (1)
Which body systems are involved? (3)
Define VO2 max (1)
What % of their VO2 max can untrained/trained work
at? (2)
Heart Rate Training Zones
Identify the aerobic and anaerobic (lactic
threshold) training zones (2)
Identify the target aerobic heart rate
zone for a 25 year old male (1)
Explain the advantages of using heart
rate training zones (2)
Outline the relationship between heart
rate and Vo2 max (1)
Using the Karvonen’s principle, calculate the
target heart rate for a 25 year old male, with a
resting HR 70bpm who wants to work at
80%HRmax
Factors Affecting Vo2 Max
Identify and explain 2 factors that can affect a persons Aerobic Capacity/VO2 max (4)
Fitness Tests
Describe the multi stage fitness test and give one advantage and disadvantage (3)
Evaluate the appropriateness of direct gas analysis as a method of measuring VO2
max for an obese 40 year old man (4)
Compare the 12 minute cooper run and the Queens College Step Test as methods of
Aerobic measuring VO2 max (4)
Capacity
Adaptations
Training Methods
Identify 3 structural adaptations from a 12
Describe a HIIT training session (3) week training plan and explain their
functional effects (6)
Compare continuous training to HIIT training as
methods of improving aerobic capacity (4) Explain the effect of the following
adaptations on aerobic performance:
Daniel is a marathon runner and wants to improve his • Increased stores of mitochondria
aerobic capacity. Evaluate the effectiveness of HIIT • Increased oxygen carrying capacity
training as a method of training (6) • Stronger respiratory muscles (3)
Devise a 12 month training programme that will Evaluate the long term effects of an
develop aerobic capacity. Refer to periodisation and aerobic training programme on a healthy
the principles of training (20)
balanced lifestyle (10)
 Adaptations
Respiratory Muscular-skeletal
Stronger respiratory Increased mechanics of SO fibre hypertrophy Increased aerobic energy
•muscles
Increased volume of breathing
oxygen efficiency production
inspired • Increased aerobic energy
Increased mitochondria Increased utilisation of
•Increased
Decreased Overall effect?
breathing production Overall effect? oxygen for aerobic
surface area Increased gaseous
• Increased joint stability energy production
frequency at rest/sub/max
of alveoli exchange
• Decreased risk of injury, Increased storage and
• Alleviates symptoms of asthma Increased myoglobin
arthritis and osteoporosistransport of oxygen
Increased strength of Strengthens joints,
tendons, ligaments, cartilage prevents injury

Cardiovascular
Overall effect on
Cardiac hypertrophy Increased SV and Q performance? Metabolic
Decreased resting HR
• Increased delivery of oxygen to 1. Increased intensity and Increased activity of Increased
Increased elasticity of Increased efficiency of duration of performance aerobic enzymes metabolism of
working
arterial walls muscles vascular shunt mechanism 2. Reduces fatigue and delays • Increased use of fuel and
• Decreased blood pressure
Overall effect? OBLA Overall
oxygen to provide glycogen and fats
effect?
energy
Increased
• Lowers number
risk ofofheart
RBC’sdisease,
Increased oxygen carrying • Improvedfat
body composition
Effect on a healthy balanced Decreased mass Increased lean mass
hypertension and stoke capacity lifestyle • Reduces weight and risk of
Capillarisation at Increased gaseous obesity, diabetes
Decreased insulin and heart
Improved glucose
external(alveoli) and internal exchange disease
site (muscle)
resistance tolerance
Aerobic Capacity & VO2 max
Define Aerobic Capacity (1)
What sports is it important in? (1)
Which body systems are involved? (3)
Define VO2 max (1)
What % of their VO2 max can untrained/trained work
at? (2)
Heart Rate Training Zones
Identify the aerobic and anaerobic (lactic
threshold) training zones (2)
Identify the target aerobic heart rate
zone for a 25 year old male (1)
Explain the advantages of using heart
rate training zones (2)
Outline the relationship between heart
rate and Vo2 max (1)
Using the Karvonen’s principle, calculate the
target heart rate for a 25 year old male, with a
resting HR 70bpm who wants to work at
80%HRmax
Factors Affecting Vo2 Max
Identify and explain 2 factors that can affect a persons Aerobic Capacity/VO2 max (4)
Fitness Tests
Describe the multi stage fitness test and give one advantage and disadvantage (3)
Evaluate the appropriateness of direct gas analysis as a method of measuring VO2
max for an obese 40 year old man (4)
Compare the 12 minute cooper run and the Queens College Step Test as methods of
Aerobic measuring VO2 max (4)
Capacity
Adaptations
Training Methods
Identify 3 structural adaptations from a 12
Describe a HIIT training session (3) week training plan and explain their
functional effects (6)
Compare continuous training to HIIT training as
methods of improving aerobic capacity (4) Explain the effect of the following
adaptations on aerobic performance:
Daniel is a marathon runner and wants to improve his • Increased stores of mitochondria
aerobic capacity. Evaluate the effectiveness of HIIT • Increased oxygen carrying capacity
training as a method of training (6) • Stronger respiratory muscles (3)
EAPI Practice: Devise a 12 month training Evaluate the long term effects of an
programme that will develop aerobic capacity. Refer to aerobic training programme on a healthy
periodisation and the principles of training (20)
balanced lifestyle (10)