Conditioning for Anaerobic and Aerobic Power

8/7/2019 Conditioning for Anaerobic and Aerobic Power

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Conditioning for Anaerobicand Aerobic Power

Chapter 19


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Anaerobic vs. Aerobic

Energy Systems

Anaerobic

ATP-CP : 10 sec. Or less Glycolysis : Few minutes

Aerobic Krebs cycle

Electron Transport Chain2 minutes +


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100%

%Capacity

ofEnergySystem

10 sec 30 sec 2 min 5 min +

Energy Transfer Systems and Exercise

Aerobic

Energy

System

AnaerobicGlycolysis

ATP - CP


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Anaerobic Conditioning

Phosphate Pool

All out bursts of 5-10 seconds will significantly depletethe ATP-CP system.

Very little LA produced (< 10-15 sec. Bursts)

Rest periods of 30 60 seconds will provide complete

recovery ([ATP-CP] back to normal) High intensity interval training

Increases [ATP-CP]

Facilitates neuromuscular adaptations to the RATE and

PATTERN of the movement.


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Anaerobic Conditioning

Glycolysis / Lactic Acid System

ALL OUT effort beyond 10 seconds (usually 1 min.) Very taxing on athlete (psychologically and physically)

Recover twice as long exercise bout2-1 ratio

Results in stacking of LA Increasingly high [LA] Full recovery ([LA] back to baseline) may take hours.

ONLY occurs in muscles overloaded!


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Aerobic Energy Production

Steady state exercise beyond 3-4 minutes is

powered mainly by Aerobic Glycolysis Pyruvic Acid & Lipid/Protein fragments enter Krebs

Cycle and ETC. Energy produced resynthesizes

ATP.

As long as sufficient O2 is available to meet energyneeds, fatigue is minimal and exercise continues!

The intensity that elicits anaerobic metabolism is

dependant on the persons aerobic capacity


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Glucose

Pyruvic Acid (2)

Energy H+

Lactic Acid (2)

Acetyl Co-A (2)

CO2 & H+

Krebs

Cycle

CO2

H+

Energy ATP

ATP

Mitochondria

Inter Cellular Fluid

To ETC

Anaerobic

Aerobic

Fatty

Acids

Amino

Acids


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Krebs

Cycle

Energy ATP

CO2

H+

ElectronTransport

Chain

ATP

2H+

+ O

--

= H2O


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Aerobic CapacityAbility of the Cardiovascular

system to deliver oxygen richblood to body tissues.Muscles ability to process and

utilize oxygen to produceenergy.


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Evaluating Aerobic CapacityMeasure

VO2max

via spirometry / graded exercise stress test

Estimate Sub-maximal graded exercise test

Step test

Based on the fact that individuals with higher SV will recoverfaster

Recovery HR will be lower in individuals w/ higher VO2max


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Sub-Max Graded Test

0

50

100

150

200

250

0 10 20 30 40 50

Workload (VO2)

HeartRate Age Predicted HR max

Predicted

V

O2max

45ml/kg

/min


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Heart Rate Response to

Step Test

20

4060

80

100

120

140

160

180

Rest Begin

Exercise

1 min 2 min End

Exercise

1 min 2min

Sedentary

Trained

Elite Athlete


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Factors That Effect Aerobic

Conditioning

Initial level of cardiovascular fitness

Frequency of training

Duration of training

Intensity of trainingSpecificity of training


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Initial Fitness LevelLower initial fitness level allows more

room for improvementGenerally average individual can expect

5-25% improvement w/ 12 weeks oftraining

Everyone has GENETIC LimitSome people are genetically more gifted

and/or respond better to training


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Frequency of TrainingGenerally recommended: at least 3

Xs/weekTraining 4 or more days per week

results in only small increases in VO2max

Weight control: 6 or 7 days/weekrecommended


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Duration of Training30 minutes of continuous

exercise is recommendedDiscontinuous exercise of

greater intensity has showncomparable results


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Continuous vs. Discontinuous

Exercise

Continuous (Long Slow Distance , LSD)

70-90% of HR max Less taxing on individual

Interval Training Repetitive exercise intervals separated by rest

intervals Exercise Interval: 90% HR max

Rest interval: 3Xs as long as exercise (3:1 ratio)


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Training IntensityMost critical factor in training

May be expressed as:

% of VO2max

Heart rate or % of maximum HR METS

Rating of Perceived Exertion (RPE) Calories per unit time


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Training IntensityThreshold for aerobic improvement

At least 50-55% of VO2max 70%+ of age predicted max HR (220-age)

Often referred to as conversational exercise

Overload will eventually become average activity

Must increase intensity / duration to continue

improvement in CV endurance


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ACSM

RecommendationsAt least 3Xs per week

30 60 minutesContinuous, large muscle mass

exercises

Expend at least 300kcals per session70% of age predicted max HR


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Specificity of Aerobic Training

Training response is specific to the activitythat is utilized for exercise sessions IE cycling will result in large increases in aerobic

capacity while cycling but only small increases inCV endurance while swimming.Due to the inefficiency of the muscles that are not

trainedLA production / LA tolerance is not improved in these

muscles


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Guidelines Start slowly

Much higher risk of injury before adaptation occurs strength of tendons / ligaments & CT in muscle

Warm Up (50-60% Max HR) temp. of & blood flow to muscle Gentle stretching

Dress for the weather Cool Down

Increases LA removal

Decreases pooling of blood in veins

Gentle stretching

Conditioning for Anaerobic and Aerobic Power

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