Aerobic Adaptations and Training Methods

Aerobic

Improves oxygen delivery to the working muscles.

Respiratory Adaptation

Increased tidal volume; more oxygen is diffused through alveoli and delivered to muscles.

Cardiovascular Adaptation

Increased blood volume; more oxygen is delivered to muscles. Can increase by 25%.

Muscular Adaptation

Increased myoglobin stores; more oxygen delivered to mitochondria, the site of ATP resynthesis and cellular respiration.

All 3

Increased LIP; allows athletes to work at higher intensities aerobically without fatiguing.

Neuromuscular adaptation

Increased muscle size; due to the increase in cross section area of each muscle fibre.

Aerobic Power test

VO2 Max.

Anaerobic Capacity test

Phosphate Recovery.

Muscular Strength test

1 rep bench press.

Muscular Power test

Basketball Throw.

Muscular Endurance test

60 second push ups.

Speed test

20, 35, 50m sprint.

Agility test

Illinois agility.

Flexibility test

Stand and reach.

Coordination test

Wall toss.

Balance test

Standing Stalk.

Aerobic Training Method - Continuous

3+/week, 70-85% MHR, 20+ mins.

Aerobic Training Method - Fartlek

3/week, 70-95% MHR, 20+ mins.

Aerobic Training Method - Interval (long)

4-5/week, 70-85% MHR, 1:1.

Aerobic Training Method - Weights (endurance)

3-4/week, 40-60% 1RM, 3-6 sets, 15-25 reps.

Anaerobic Training Method - Interval (short)

3/week, 95%+ MHR, 1:5.

Anaerobic Training Method - Interval (intermediate)

3/week, 85-95% MHR, 1:3.

Anaerobic Training Method - Weights (strength)

3-4/week, 80-100% 1RM, 3-6 sets, 1-6 reps.

Anaerobic Training Method - Weights (power)

2-4/week, 30-70% 1RM, 3-6 sets, 3-10 reps.