Training the Anaerobic and Aerobic Energy Systems

Exercise Performance

n    Dependent on 3 major energy systems:

n  ATP-PC System

n  Lactic Acid [glycolytic] System

n  Aerobic [oxidative] System

Energy System Involvement

General Training Principles

n           Overload Principle

-        Application of “above normal” effort

-              Specificity Principle

-    Also known as the  S.A.I.D. (Specific adaptations to imposed demands) principle
-        Application of particular efforts related to the sport movement and metabolic needs
-         E.g. strength and power activities are
           incorporated for baseball players
    E.g. cardiovascular and muscular endurance
           activities are incorporated for swimmers

General Training Principles

n           Individual Differences Principle

-        Fitness level at start of training may differ
-        Must adjust to individual needs and capacities

-              Reversibility Principle

-        Detraining occurs rapidly when a person stops exercising
     E.g.  20 days of bed rest can result in:
            - 20-25% decrease in aerobic capacity (this
              approximates 1% loss per day)

Anaerobic Training

n     Focus should be on:

–    Training ATP-PC system

n   Involves highly intense efforts of 5-10 seconds (e.g. 100 yd dash)

n   Exercise bouts should be repetitive

n   Should involve muscles that are performing the sport activity

 

–    Training Glycolytic (lactic acid) system

n   Involves highly intense exercise bouts up to 1 min  (e.g. 200 to 400 yd run)

n   Exercise bouts should be repetitive with 3-5 min recovery periods

n   Should involve muscles that are performing the sport acitivity

Responses to Anaerobic Training

n    Increased intramuscular levels of ATP, PC, and glycogen

n    Increased quantity and activity of glycolytic enzymes (e.g. PFK – rate limiting enzyme in glycolysis)

n    Increased ability to generate ability to generate higher levels of blood lactate

n    Increased tolerance to muscle fatigue

Aerobic Training

n    Focus should be on:

–   Enhancing central circulation’s capacity to deliver O2 (i.e. improved cardiac output)

 

–    Developing active muscle’s ability to consume O2 (i.e. improved a-VO2 difference)

Factors influencing aerobic conditioning

n       Initial level of cardiorespiratory fitness

–     The lower the initial fitness level, the greater the improvement

 

n       Frequency of training

–     Aerobic benefits occur primarily with exercise 3 days/week for at least 6 weeks

 

n       Duration of training

–     20 to 30 minutes of continuous, moderately paced exercise per session results in aerobic improvement

 

n       Intensity of training

–     Most critical factor in aerobic conditioning

–     Achieving a HR of 130-140 bpm (college age person)

                                        or

            Exercising at 50-55% of VO2 max

                                        or

            Exercising at 70% HRmax

Karvonen Method

n     One of most common ways of setting up a target (or threshold stimulus) heart rate is:

   HRthreshold = (Max HR*-Rest HR).60 + Rest HR

 

    E.g.   HRthreshold = (190-70).60 + 70

                          = (120).60 + 70

                              =   72 + 70

                              =   142 bpm

   

    Note: Max HR may be obtain by: 220-Age  or from

             recorded maximal exercise effort

Talk Test

n    Exercise intensity may be set on the basis of the “individual’s” ability to talk while exercising

n    Ability to talk while exercising denotes a minimal improvement response in aerobic conditioning

n    Higher than “ability to talk” level will give greater improvement in aerobic fitness level

Responses to Aerobic Training

n    Metabolic Adaptations:

–   Increase in mitochondrial size and #

–   Increase in aerobic enzymes (e.g. enzymes involved in Kreb’s cycle, ETC, Beta-oxidation)

–   Improvement in ability to utilized fats, particularly the triglycerides stored in the active muscles

–   Improved ability to use and store CHO

–   Larger slow-twitch fibers

CHO vs Fat following aerobic training

Responses to Aerobic Training

n     Cardiovascular Adaptations:

–    Increased heart size (increase in left ventricular cavity size + thickend walls – known as eccentric hypertrophy)

–    Increased plasma volume (up to 20%)

–    Increased stroke volume

–    Decreased HR at rest and submaximal exercise

–    Increased maximal cardiac output

–    Increased O2 extraction by skeletal muscle

–    Increased blood flow to active muscles

–    Increased capillarization in trained muscles

–    Decrease Systolic and Diastolic blood pressure

n   May decline 6-10 mmHg

Responses to Aerobic Training

n     Pulmonary Adaptations:

–    Increased Max VO2

–    Increased Max minute ventilation (MMV)

–    Enhanced ventilatory muscle endurance

–      Decreased ventilatory equivalent for oxygen, i.e. VE ÷ VO2

n   This means that the lungs can take O2 out of the air more easily

n   This will be specific to the muscles that were trained, i.e. training with leg muscles (cycling) will ↓ VE/VO2 only when  doing leg exercise; same idea for arms

–    All of static lung volumes will increase except for tidal volume

Responses to Aerobic Training

n    Other adaptations:

–   Reduction in body fat and gain in lean muscle mass

–   More responsive heat regulatory system

n   Sweat more

n   Sweat sooner

–   Improved psychological profile

n   Reduction of anxiety levels

n   Reduction in depression

n   Better self-esteem