Brian mac aerobic fitness tests

General endurance can be developed by undertaking aerobic work running, cycling, rowing etc.


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This session should be completed 2 or 3 times a week. The development of strength can be achieved through weight training or circuit training. The development of basic speed can be achieved by running at the required pace over shorter distances e. Having acquired the correct pace, you have to maintain it for the required distance, so we need to develop your speed endurance.


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Speed endurance can be developed by completing a number of repetitions of these shorter distances, at the required speed, with a defined recovery between each repetition. The total distance completed in these sessions should be approximately the test distance e.

When you are able to complete the number of repetitions of the required distance all in the required time with the given recovery time, only then, move onto the next session.

Aerobic and Anaerobic Development

The speed session calculator below will determine your required pace for , , and metres and the number of repetitions for each speed endurance session. To obtain details of the speed endurance sessions please enter the test distance, the target time for the test and then select the 'Calculate' button. The speed endurance and strength work should be two separate training sessions with 2 to 3 hours recovery between them.

Every 4th week drop the speed endurance sessions.

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The objective of this is to allow your body to recover from the previous three weeks of training and reduce the chances of overtraining and injury. Anaerobic Capacity refers to the body's ability to regenerate ATP using the glycolytic system and Anaerobic Power refers to the body's ability to regenerate ATP using the phosphagen system. These energy systems can be developed with appropriate interval training sessions. Glycolytic - the breakdown of glucose by enzymes into pyruvic and lactic acids with the release of energy ATP.

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Phosphagen - the use of creatine phosphate stored in the muscles to generate energy ATP. The aerobic energy system utilises proteins, fats and carbohydrate glycogen for synthesising ATP. This energy system can be developed with various intensity Tempo runs.

Although all energy systems turn on at the same time the recruitment of an alternative system occurs when the current energy system is almost depleted. The following table provides an approximation of the percentage contribution of the energy pathways in certain sports Fox [1].

Energy Pathways Matthews [2] divides the running requirements of various sports into the following "energy pathways": ATP - Adenosine Triphosphate: Only from the energy released by the breakdown of this compound can the cells perform work. CP - Creatine Phosphate: LA - Lactic acid: However, Noakes in South Africa has discovered that although excessive lactate production is part of the extreme fatigue process, it is the protons produced at the same time that restricts further performance O2 means aerobic running in which ATP is manufactured from food, mainly sugar and fat.

This system produces ATP copiously and is the prime energy source during endurance activities. This places demands on muscle and liver glycogen. This places demands on the system to cope with lactate production. Lactate levels become high as these runs border on speed endurance and special endurance.

Energy Pathways

Intensive tempo training provides the base for the development of anaerobic energy systems. FOX, E. Physical Education and the Study of Sport. Harcourt Publishers p.