VCE Unit 4 PE AOS 2

Aerobic Training Methods

Continuous, Fartlek, Long Interval, Circuit (low intensity), Flexibility

Aerobic Respiratory - Structural

Increased lung size

Aerobic Respiratory - Functional

Increased tidal volume, decreased resting respiratory rate, increased total ventilation (V = TV x RR)

Aerobic Respiratory - Performance Link (P)

Increased O2 uptake, work for longer overall, delay metabolic by-products

Aerobic Cardiovascular - Structural

Increased left ventricle size/cavity, increased stroke volume (rest & exercise), increased blood volume

Aerobic Cardiovascular - Functional

Increased cardiac output (Q = SV x HR) at max, decreased resting heart rate

Aerobic Muscular - Structural

Increased capillarisation of muscle, increased size and number of mitochondria

Aerobic Muscular - Functional

Increased myoglobin, increased glycogen storage, increased oxidative enzyme activity, increased fat and glycogen oxidation

LIP (Lactate Inflection Point) - driven by

Increased mitochondria and increased oxidative enzymes

VO2 Max and LIP with aerobic training

Both increase

Aerobic Performance Outcome

Increased O2 uptake/transport/utilisation, delayed fatigue, ability to work at higher intensities aerobically

Aerobic Energy Substrate Adaptations

Increased mitochondria size/number, increased myoglobin, delayed glycogen depletion, increased fat oxidation

Anaerobic Training Methods

Plyometrics/ballistic stretching, weights/resistance, short or intermediate interval, high work:rest ratio circuit, sprint training

Anaerobic Capacity Components

Speed, power, agility

Anaerobic Cardiovascular - Structural

Increased left ventricle wall thickness (not chamber size)

Anaerobic Cardiovascular - Functional

Increased force of contraction of the heart, increased blood ejected from the heart

Anaerobic Muscular - Structural

Increased muscle size (hypertrophy),