Aerobic Capacity

SHMD 3497/08/2012

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• 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

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VO2 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

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• Marathons• Tri-athlons• Ultra-marathons

• IRON MAN• 3.8km SWIM • 180km BIKE • 42.2km RUN

600-800km

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Glycolysis• Provides energy at a slower

rate than anaerobic systems.

• Responsible for producing

energy at rest or low-

intensity exercise.

H+

Electron Transport Chain

Glycogen

2 ATP

Pyruvic AcidNo O2

Lactic Acid

Acetyl CoA

Krebs Cycle

2 ATP

CO2

= 34 ATP + H2O

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Aerobic Endurance TrainingAerobic 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.

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• 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

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• 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

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• 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

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• 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

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Pyramid Interval:

• 3 min @ 80% of max HR

• Rest 1.5 minutes

• 3 min @ 85% of max HR

• Rest 1.5 minutes

• 3 min @ 90% of max HR

• Rest 1.5 minutes

• 3 min @ 85% of max HR

• Rest 1.5 minutes

• 3 min @ 80% of max HR

Aerobic Interval SessionExample

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Aerobic Endurance Tests

• VO2max Direct Test:

• Advantages

• Most accurate method.

• Disadvantages

• Testing equipment is expensive.

• Subject must exercise to exhaustion.

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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 VO2 if their heart beat

is within 10bpm of age predicted maximum heart rate.

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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)

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Revision Questions1. Define: aerobic exercise (3), cardiovascular fitness (3), VO2max (3), interval

training (2).2. List 5 types of aerobic exercise. 53. Discuss how the body adapts to aerobic endurance training. 124. What are the benefits of interval training? 55. What are the advantages and disadvantages of using a direct VO2max test? 3

6. How would you ensure getting the most valid and reliable result of a direct VO2max 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

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