Fitness components and Testing
Anaerobic Capacity... A health related component
HEALTH RELATED SKILL
Anaerobic capacity is classified as a health related skill as you could expect that the general population would be somewhat competent in the area. Health related fitness relates to the overall physical well being of a person.
The total amount of energy that can be obtained from anaerobic sources (phosphate creatine and anaerobic glycolysis) in a single bout of continuous exercise. The total amount of work done by the anaerobic energy systems.
Factors that affect Anaerobic Capacity
Age- as people age they begin to lose muscle mass, which can reduce anaerobic capacity.
Gender- females generally have a lower anaerobic capacity then males as they have a lower total muscle mass which can reduce anaerobic capacity.
Muscle Fibre Type- a greater percentage of fast twitch muscles fibres is associated with greater force output which can increase anaerobic capacity.
Lactate Tolerance- The greater the body’s ability to use anaerobic energy sources and tolerate lactic acid will increase anaerobic capacity.
Sports that require high competency of Anaerobic Capacity
High intensity efforts during a netball game
2 Recognised Tests- including methods and norms
Phosphate recovery test: tests the ability to recover between sprints and produce the same level of power repeatedly.
Norms: Good: 12-20%
Below Average: 30-40%
The performer runs between two lines that are 20 metres apart for a total of 15 repititions covering 300m in the fastest possible time.
Training methods used to improve Anaerobic Capacity
The most effective training methods include medium and short interval training, resistance, plyometrics and circuit.
Circuit Training methods
Fixed load- circuit training
Number of repetitions to be performed at each station is determined (Example: six clap push ups at station 1, four 10-metre shuttle sprints at station 2 and so on...)
Medium and short interval Training methods
High intensity interval training: short intervals of 10-15 seconds at 90-100% of maximum heart rate, with rest/ recovery periods of 30-60 seconds. (Recovery periods should be three times as long as the effort) This training method trains the ATP-PC system
400m Repeats: Run 4-5 sets of 400m at maximum intensity, with a 1:1 work to rest ratio. So if it takes you 90 seconds to run 400m, take a 90 second active recovery.
Basketball throw against the wall
Jump and Reach
Press up and hand clap