Core 2 Factors affecting performance Aerobic training

Factors Affecting Performance How does the body respond to Aerobic Training

How does the body respond to Aerobic Training ,[object Object],[object Object],[object Object],[object Object]

The basis of aerobic training ,[object Object],[object Object],[object Object],[object Object]

The basis of aerobic training ,[object Object],[object Object],[object Object]

The basis of aerobic training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

The basis of aerobic training ,[object Object],[object Object],Frequency = how often we train – how many times per week -For general improvements in Aerobic fitness = 3-4 x per week -Endurance athletes = 6 times per week -People trying to loose weight = Aerobic exercise every day -The frequency depends on how hard the session was and how long it takes to recover. -When the athlete works on speed during the Aerobic work out recovery can be longer -ANY LESS THAN 3 SESSIONS PER WEEK = 0 RESULTS

Application of the FITT principle ,[object Object],Intensity = How hard the activity is – HR measurement, Lactic Acid build up and oxygen uptake. -Usually intensity is measured in a % of Max HR -What’s the aerobic threshold = 70% -At the aerobic threshold = 120 no real discomfort -If the person is unable to talk during an activity then they are going to hard -Training below the threshold will result in no real fitness gains. -People beginning a training program should aim about 60 % of MHR -Gradual increases in intensity are important to reduce risk of injury.

Application of the FITT principle ,[object Object],Time = Duration of activity/ how long -Activity must last longer than 20 mins and reach 70% of MHR -Best results will be achieved when training is extended to 30 – 60 mins -Really unfit people may start with gains with less than 20 mins But this will not last long.

Application of the FITT principle ,[object Object],Type = The type of exercise that you choose to do -Activity must be of moderate intensity and it must be sustained for best results (continuous training) -training should focus on large muscle groups -Jogging, cycling, swimming, rowing shadow boxing and fast paced walking

Questions for the weekend! ,[object Object],General outline on what the aerobic system is and what the types of training are for that system Continuous training Fartlek training Interval training Circuit training Aerobics Add an example for each on why it works for aerobic fitness!

Question 2 ,[object Object],General outline on Principles of training and their importance Training thresholds Explain the importance Diagram of thresholds at work Examples Of thresholds in training

How does the body respond to aerobic training ,[object Object],[object Object],[object Object]

Immediate physiological response to training: ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Immediate physiological response to training: ,[object Object],[object Object]

[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],Immediate physiological response to training

Immediate physiological response to training ,[object Object]

Immediate physiological response to training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Immediate physiological response to training ,[object Object],[object Object],[object Object],[object Object]

Immediate physiological response to training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Immediate physiological response to training

Immediate physiological response to training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Immediate physiological response to training ,[object Object],LACTATE = sugar burned off = salt Hydrogen ions = formed for every lactate molecule increased Causes acidity in blood LIP is reached = fatigue by increase in lactate levels plus increase in acidity = poor muscle function. PH = amount of Hydrogen ions in blood = low ph means lactic acid build up

Immediate physiological response to training ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

How does the body respond to aerobic training ,[object Object],[object Object],[object Object],[object Object]

Physiological adaptations in response to aerobic training: ,[object Object],Resting HR = Lowers as a person becomes fitter -This is due to an increase in stroke volume -Over 10 weeks a resting heart rate may drop more than 10 beats per minute -Recovery back to resting HR will be quicker for a trained athlete

Physiological adaptations in response to aerobic training: ,[object Object],Stroke Volume = will increase over time if an aerobic activity training program is undertaken. -This is because training causes the left ventricle to fill better in the diastole (relaxation period) than the untrained heart. -There is also an increased amount of blood plasma in exercise = This intern increases blood volume = which intern causes the walls of the ventricle to expand and become more flexible. (why is this good???) -This makes contractions more powerful and therefore supplies more blood to the working muscles

Physiological adaptations in response to aerobic training: ,[object Object],Cardiac Output = With training stroke volume is increased therefore making cardiac output larger (more cycles of blood per minute) -This will also increase the point of MHR not the number but where the anaerobic threshold sits

Physiological adaptations in response to aerobic training: ,[object Object],The biggest gains in aerobic training = oxygen uptake -this can be termed VO2 or aerobic power -VO2 max refers to the max amount of oxygen that can be used by mitochondria under exercise. -You can test it on the 12 minute run or in the lab on a treadmill -A high VO2 max means an extreme athlete in regards to endurance -The results will be worked out on ml/kg and min -The average for 17yr old boys = 45ml/kg/min Girls are slightly lower why??? -VO2 DECREASES BY 1% EVERY YEAR AFTER 25YRS OLD The highest recorded 94ml/kg/min for a world class athlete male With Aerobic training VO2 MAX will increase over 12 weeks

Physiological adaptations in response to aerobic training: ,[object Object],Lung Capacity = The amount of air that the lungs can hold -The whole blood circulatory system will fail if there is not enough oxygen being delivered eq lung capacity. -Vital Capacity =amount of air that is expelled after maximal inspiration. Will increase slightly. Tidal volume may change slightly in maximal exercise but not at rest or moderate exercise.

Physiological adaptations in response to aerobic training: ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]

Physiological adaptations in response to aerobic training: ,[object Object],Blood Pressure = the pressure that blood exerts against the inner wall of the blood vessels -Blood pressure responds positively to training Systolic = Force (rises) Diastolic = relaxation (unaffected by exercise) Overall over 12 weeks blood pressure will drop.

Factors Affecting Perfromance ,[object Object]

Factors Affecting Performance ,[object Object]

Core 2 Factors affecting performance Aerobic training

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Core 2 Factors affecting performance Aerobic training