Anaerobic Capacity

Fitness components and Testing

Anaerobic Capacity... A health related component


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

Sprinting (100m, 200m, 400m)

Power Lifting

High Jump

Long Jump



High intensity efforts during a netball game

50m Swim

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%

Average: 20-30%

Below Average: 30-40%

Poor: >40%

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300m Shuttle Run Test

The performer runs between two lines that are 20 metres apart for a total of 15 repititions covering 300m in the fastest possible time.

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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


Weight training