sport science aerobic and anaerobic Presentation

7/27/2019 sport science aerobic and anaerobic Presentation

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CHAPTER 3Aerobic and anaerobic training

VSRA 1011 SPORT SCIENCE Group C

MEMBER:

1. Tan Song Jun 228119

2. Low Qing Way 226933

3. Lim Chin Huang 226395

4. Low Jun Haw 227848

5. Liow Ching Tsen 226428

6. Lim Chee Yao 226603

7. Lee Jo-Anne 227830

8. Low Xin Nan 226551


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3.1


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3.2 Function of aerobic training

What Is Aerobic Training?

The need of oxygen

Low to moderate

Long period

Glycogen and fat

What Is Anaerobic Training?

Bodybuilding

High intensity

Short period

Glycogen only


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What Is The Function Of Aerobic

Training?

Health and quality of life

Life extended

Burns fat

Improves mood

Strengthen the heart and lungs

Reduce the risk of diabetes

Aerobic exercise is relatively low in intensity andlong in duration.

heart beat rate is stable due to low intensityexercise .


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What Is The Function Of Anaerobic

Training?

Build lean muscle mass

Calories burned efficiently

Weight management Build endurance and fitness level

high in intensity and short in duration.

Fast heart beating rate due to extreme highintensity exercise.


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Types of aerobic andanaerobic training


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Example of aerobic and anaerobic

exercise

aerobic anaerobic

walking ,jogging ,lap swimming

,rowing and cycling

Sprinting , weight lifting etc


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The difference between aerobic and

anaerobic (for runners)

The importance of understanding these definitions

is clear. If you begin to run too hard in the start of

a race, your body goes into an anaerobic state. Ifyou go anaerobic early in a race, you will begin

to feel fatigued sooner and become increasingly

tired as the race progresses.

During the marathon, you need to conserve asmuch fuel as possible .


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3.3.1. Definition of stretching :

Stretching is a form of physical exercise for muscle

group.

It is a natural activity.

3.3.2. Function of stretching :

It help to improve the muscles felt elasticity and

achieve comfortable.

Help to increase muscle control.

It also used as a treatment to alleviate cramps.


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3.3.3. Stretching and Athelets

Athletes stretch before and after exercise.

It can help to reduce injury and increase performance.

Benefits :

Improve the range of motion(ROM).

Increase Blood Flow

Produces synovial fluid.

Sample of Range of Motion(ROM)


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3.3.4. Types of

Stretches

a. Ballistic stretching

b. Dynamic stretching

c. Proprioceptive

Neuromuscular

Facilitation(PNF)

d. Static stretching


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a.Ballistic stretching

-Rapid Bouncing stretch

-It will moving with momentum thatstretches the muscles to a maximum.

-It should be performed before exercise toincrease blood flow, strength and power.

-It also help to reduce tightness of muscles.

b.Dynamic stretching

It is a walking and movement stretch.

Normally used by performing slow

controlled movements.

Need to have a full range ofmotion(ROM)

It can help to reduce risk of injury.

c. Proprioceptive Neuromuscular Facilitation(PNF)

It is a type of stretch for a particular muscle.

Resistance should be applied, then themuscle should be relaxed.

It should be performed during the exercise toa specific part of muscle

d. Static Stretching

It is a stretch that a person stretches themuscle until a gentle tension.

It need to hold the stretch for thirtyseconds without any movement.

It should be performed at the end ofexercise to increase the flexibility and

remove the lactic acid build up.


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3.4 Warming up

A warm up isintended to raise

the body

temperature and

prepare a player

physiologically to

compete in a

competitive game.


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Purpose of warming up

Improve elasticity in your

muscles

Promote the circulation inyour body

Gain more muscle control

Risk of not warming up

Torn muscle

Decreased athletic

performance


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3.5 CoolingDown


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Why a Cool Down is Necessary

Cooling down after a workout is very important. This is

especially important if you are engaging in strenuous forms of

exercise that increase your heart rate and place heavy strain onyour muscles , how you cool down will have a direct impact on

your body over the next 24 to 48 hours.

A proper cool down can help to reduce heart rate, prevent

muscle soreness, improve muscle strength and growth (a large

amount of heart attacks and strokes occur at the gym).


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How Important is a Post-

Workout Cool Down?

1. To reduce heart rate

WHY ?

A proper cool down is important forkeeping you healthy.

Skipping a cool down can lead to sudden dizziness.Cool down help

to resume normal breathing.

HOW ?Bring your heart rate down slowly.Light cardio, such as walking at a

steady pace. This help to avoid feeling sick after finishing your

workout. A good rule of thumb is about 5 minutes of walking.


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Workout Cool Down?

3. Blood Circulation

WHY ?Cool down portion of your workout will allow for the blood to

circulate throughout body. This is for carrying important nutrients

and oxygen to your muscles and cells, and assists in the growth and

repair of muscles.

HOW ?

Stretching can increase blood flow to your muscles. Stretching

may also help improve your performance in some activities or

decrease your risk of injury by allowing your joints to move

through their full range of motion.


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Workout Cool Down?

4. You should also make sure that you are fully hydrated. Working

out makes you sweat, which makes you dehydrate. Even if you drank

water while working out, you need to keep replenishing your fluids. Youmay not be thirsty, but it is recommended that you drink another 2 to 3

cups of water within 2 hours of completing your workout.

5. Finally, you need to eat. Working out caused you to burn hundredsof calories and wear your muscles. You need to help your body repair,

which you can do by eating. Try to eat something with 1 hour of

working out the sooner the better. And eat foods with complex carbs

and protein. This will help your body rebuild quicker.


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3.6 CardiovascularResponse and

adaptation to

exercise


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Cardiovascular System

The cardiovascular system consists of the

heart and blood vessels.

Responsible- transporting oxygen, nutrients,

hormones, and cellular waste products

throughout the body,

Powered by the bodys hardest-working organ

the heart


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Cardiovascular Adaptation to Exercise

Aerobic fitness, anaerobic fitness, and

muscular endurance training place larger

demands on the heart than any other

type of training.

Over time these demands result

in adaptations to the cardiovascular system.

Ph siological Adaptation


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Physiological Adaptation

Heart Size The muscular walls of the heart increase in thickness, particularly in the left

ventricle, providing a more powerful contraction.

The left ventricles internal dimensions increase as a result of increased ventricular

filling.

Stroke Volume (SV) The increase in size of the heart enables the left ventricle to stretch more and thus

fill with more blood. The increase in muscle wall thickness also increases the

contractility resulting in increased stroke volume at rest and during exercise,

increasing blood supply to the body.

Resting Heart Rate(RHR)

As cardiac output at rest remains constant the increase in stroke volume isaccompanied by a corresponding decrease in heart rate

Cardiac Output (Q) Cardiac output increases significantly during maximal exercise effort due to the

increase in SV. This results in greater oxygen supply, waste removal and hence

improved endurance performance.

Blood Pressure (BP) People with blood pressure in the normal ranges experience little change in BP at

rest or with exercise; however hypertensive people find that their BPs reduce

towards normal as they do more exercise. This is due to a reduction in total

peripheral resistance within the artery, and improved condition and

elasticity of the smooth muscle in the blood vessel walls.


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sport science aerobic and anaerobic Presentation

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