7/27/2019 sport science aerobic and anaerobic Presentation
1/28
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
7/27/2019 sport science aerobic and anaerobic Presentation
2/28
3.1
7/27/2019 sport science aerobic and anaerobic Presentation
3/28
7/27/2019 sport science aerobic and anaerobic Presentation
4/28
7/27/2019 sport science aerobic and anaerobic Presentation
5/28
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
7/27/2019 sport science aerobic and anaerobic Presentation
6/28
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 .
7/27/2019 sport science aerobic and anaerobic Presentation
7/28
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.
7/27/2019 sport science aerobic and anaerobic Presentation
8/28
Types of aerobic andanaerobic training
7/27/2019 sport science aerobic and anaerobic Presentation
9/28
Example of aerobic and anaerobic
exercise
aerobic anaerobic
walking ,jogging ,lap swimming
,rowing and cycling
Sprinting , weight lifting etc
7/27/2019 sport science aerobic and anaerobic Presentation
10/28
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 .
7/27/2019 sport science aerobic and anaerobic Presentation
11/28
7/27/2019 sport science aerobic and anaerobic Presentation
12/28
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.
7/27/2019 sport science aerobic and anaerobic Presentation
13/28
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)
7/27/2019 sport science aerobic and anaerobic Presentation
14/28
3.3.4. Types of
Stretches
a. Ballistic stretching
b. Dynamic stretching
c. Proprioceptive
Neuromuscular
Facilitation(PNF)
d. Static stretching
7/27/2019 sport science aerobic and anaerobic Presentation
15/28
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.
7/27/2019 sport science aerobic and anaerobic Presentation
16/28
3.4 Warming up
A warm up isintended to raise
the body
temperature and
prepare a player
physiologically to
compete in a
competitive game.
7/27/2019 sport science aerobic and anaerobic Presentation
17/28
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
7/27/2019 sport science aerobic and anaerobic Presentation
18/28
3.5 CoolingDown
7/27/2019 sport science aerobic and anaerobic Presentation
19/28
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).
7/27/2019 sport science aerobic and anaerobic Presentation
20/28
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.
7/27/2019 sport science aerobic and anaerobic Presentation
21/28
7/27/2019 sport science aerobic and anaerobic Presentation
22/28
How Important is a Post-
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.
7/27/2019 sport science aerobic and anaerobic Presentation
23/28
How Important is a Post-
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.
7/27/2019 sport science aerobic and anaerobic Presentation
24/28
3.6 CardiovascularResponse and
adaptation to
exercise
7/27/2019 sport science aerobic and anaerobic Presentation
25/28
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
7/27/2019 sport science aerobic and anaerobic Presentation
26/28
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
7/27/2019 sport science aerobic and anaerobic Presentation
27/28
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.
7/27/2019 sport science aerobic and anaerobic Presentation
28/28
Top Related