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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
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