AEROBIC AND ANAEROBIC AEROBIC AND ANAEROBIC TRAININGTRAINING

Exercise PhysiologyExercise Physiology

PEP 3510PEP 3510

I. ENERGY REQUIREMENTSI. ENERGY REQUIREMENTS

Training for a particular sport or Training for a particular sport or performance goal must be based on its performance goal must be based on its energyenergy componentscomponents..

• The amount of time spent in practice in The amount of time spent in practice in order to meet the energy requirements order to meet the energy requirements varies according to sport demands.varies according to sport demands.

BobsleddingBobsledding

Rock climbingRock climbing

SailingSailing

ThrowingThrowing

Body buildingBody building

Alpine skiingAlpine skiing

GymnasticsGymnastics

WrestlingWrestling

BoxingBoxing

Track cyclingTrack cycling

RowingRowing

SprintingSprinting

AnaerobicAnaerobicATP-PCrATP-PCrGlycolysisGlycolysis

ArcheryArchery

Auto racingAuto racing

DivingDiving

Figure skatingFigure skating

FootballFootball

RugbyRugby

BasketballBasketball

Ice hockeyIce hockey

SoccerSoccer

SwimmingSwimming

BilliardsBilliards

BowlingBowling

CurlingCurling

GolfGolf

BaseballBaseball

SoftballSoftball

Tennis-dubsTennis-dubs

VolleyballVolleyball

Nordic skiingNordic skiing

RunningRunning

Field hockeyField hockey

Tennis-singlesTennis-singles

AerobicAerobicKrebs CycleKrebs CycleET ChainET Chain

•LowLow •ModerateModerate •HighHigh

Dynamic NatureDynamic Nature

Energy RequirementsEnergy Requirements

B The three energy systems often operate The three energy systems often operate simultaneously during physical activity.simultaneously during physical activity.

C Relative contribution of each system to total energy Relative contribution of each system to total energy requirement differs markedly depending on requirement differs markedly depending on exerciseexercise intensityintensity && durationduration..

D Magnitude of energy from anaerobic sources depends Magnitude of energy from anaerobic sources depends on on person’s capacity and tolerance for lactic acid person’s capacity and tolerance for lactic acid accumulationaccumulation..

E As exercise intensity diminishes and duration extends As exercise intensity diminishes and duration extends beyond 4 minutes, energy more dependent on beyond 4 minutes, energy more dependent on aerobicaerobic metabolismmetabolism..

Three Systems of EnergyThree Systems of Energy

II. TRAINING PRINCIPLESII. TRAINING PRINCIPLES

Major objective in exercise training is to Major objective in exercise training is to cause biological adaptations.cause biological adaptations.

S pecificitypecificityP rogressionrogressionO verloadverloadR eversibilityeversibilityT raitrait

1. Specificity of Training1. Specificity of Training

In order for a training program to be In order for a training program to be beneficial, it must develop the specific beneficial, it must develop the specific physiological capabilities required to physiological capabilities required to perform a given sport or activity.perform a given sport or activity.

SAIDSAID: specific adaptation to imposed : specific adaptation to imposed demand.demand.

Types of SpecificityTypes of Specificity

a Metabolic Metabolic

b Mode of ExerciseMode of Exercise

c Muscle GroupMuscle Group

d Movement PatternMovement Pattern

The predominant energy source The predominant energy source depends upon (1) duration, and (2) depends upon (1) duration, and (2)

intensity of exercise.intensity of exercise.

A naerobicP ow er

(A lac tac idO xygen D ebt)

A naerobicE ndurance(Lac tac id

O xygen D ebt)

A erobicP ow er

(O xidativeM axim um )

A erobicE ndurance(O xidative

S teady-s ta te)

M etabolicS pec ific ity

Metabolic SpecificityMetabolic Specificity

2. Progressive Overload2. Progressive Overload

Overload must be progressive to Overload must be progressive to continue to prompt training continue to prompt training adaptations.adaptations.

3. Overload3. Overload

Exercising at a level above normal Exercising at a level above normal brings biological adaptations that brings biological adaptations that improve functional efficiency.improve functional efficiency.

In order to overload aerobic or In order to overload aerobic or anaerobic systems, training must be anaerobic systems, training must be quantifiedquantified..

Quantity of Training: intensity & Quantity of Training: intensity & volume (frequency and duration).volume (frequency and duration).

Quantification of TrainingQuantification of Training

Quantity ofTraining

Quality of Training

Volume Intensity

Intensity of TrainingIntensity of Training

Training intensity relates to how hard one Training intensity relates to how hard one exercises.exercises.

Exercise intensity represents the most Exercise intensity represents the most critical factor for successful training.critical factor for successful training.

Volume of TrainingVolume of Training

Training adaptations are best achieved when Training adaptations are best achieved when optimal amount of work in training sessionsoptimal amount of work in training sessions

Optimal amount of work varies individuallyOptimal amount of work varies individually Training volume can be increased by either Training volume can be increased by either

duration or frequencyduration or frequency Improvement depends in part on kcals per Improvement depends in part on kcals per

session and work/weeksession and work/week

4. Reversibility4. Reversibility

Most metabolic and cardiorespiratory Most metabolic and cardiorespiratory benefits gained through exercise training benefits gained through exercise training are lost within relatively short period of are lost within relatively short period of time after training is stopped.time after training is stopped.

In one experiment, VOIn one experiment, VO22 max, maximal max, maximal

stroke volume and cardiac output decreased stroke volume and cardiac output decreased roughly 1% per day during 20 days bed rest.roughly 1% per day during 20 days bed rest.

DetrainingDetraining

DetrainingDetraining

5. Individual Traits5. Individual Traits

Relative fitness level at beginning of Relative fitness level at beginning of training.training.

Trainees respond differently to given Trainees respond differently to given exercise stimulus.exercise stimulus.

III. Adaptations to Anaerobic and III. Adaptations to Anaerobic and Aerobic TrainingAerobic Training

Training Effect:Training Effect: the chronic anatomic, the chronic anatomic, morphologic, physiologic, and psychologic morphologic, physiologic, and psychologic changes that result from repeated exposure changes that result from repeated exposure to exercise.to exercise.

A. Anaerobic Training EffectA. Anaerobic Training Effect

1.1. Increased intramuscular levels of anaerobic Increased intramuscular levels of anaerobic substrates: ATP, CP, and Glycogensubstrates: ATP, CP, and Glycogen

2.2. Increased quantity and activity of key enzymes Increased quantity and activity of key enzymes that control anaerobic phase of glycolysisthat control anaerobic phase of glycolysis

3.3. Increased capacity to generate high levels of blood Increased capacity to generate high levels of blood lactate (and pain tolerance)lactate (and pain tolerance)

o No research for improved buffering capacity.No research for improved buffering capacity.

Anaerobic Training EffectAnaerobic Training Effect

Heart Changes due to Heart Changes due to pressure overloadpressure overload..

1.1. Thickened septumThickened septum

2.2. Thickening of posterior wallThickening of posterior wall

3.3. Increased left ventricular mass with no Increased left ventricular mass with no change in left ventricular end diastolic change in left ventricular end diastolic volume (concentric hypertrophy)volume (concentric hypertrophy)

B. Adaptations in the Aerobic B. Adaptations in the Aerobic SystemSystem

Metabolic AdaptationsMetabolic AdaptationsCardiovascular AdaptationsCardiovascular AdaptationsPulmonary AdaptationsPulmonary AdaptationsBody Composition AdaptationsBody Composition AdaptationsBody Heat TransferBody Heat Transfer

Metabolic AdaptationsMetabolic Adaptations

Metabolic Machinery: mitochondrial size Metabolic Machinery: mitochondrial size and numberand number

Enzymes: aerobic system enzymesEnzymes: aerobic system enzymes Fat Metabolism: increased lipolysisFat Metabolism: increased lipolysis Carbohydrate Metabolism: increased Carbohydrate Metabolism: increased

capacity to oxidize carbohydratecapacity to oxidize carbohydrate Muscle Fiber Type and Size: selective Muscle Fiber Type and Size: selective

hypertrophy muscle fiber type.hypertrophy muscle fiber type.

Cardiovascular AdaptationsCardiovascular Adaptations

Heart SizeHeart Size– eccentric hypertrophyeccentric hypertrophy

Plasma VolumePlasma Volume– Up to 20%Up to 20%

Stroke VolumeStroke Volume– Increases 50-60%Increases 50-60%

Heart RateHeart Rate Cardiac OutputCardiac Output

Oxygen extractionOxygen extraction Blood flow and Blood flow and

distributiondistribution– Increased capillarizationIncreased capillarization

Blood PressureBlood Pressure– Decrease 6 to 10 mm Hg Decrease 6 to 10 mm Hg

with regular aerobic ex.with regular aerobic ex.

Pulmonary AdaptationsPulmonary Adaptations

Increased maximal exercise minute Increased maximal exercise minute ventilationventilation

Increased ventilatory equivalent: VIncreased ventilatory equivalent: VEE/VO/VO22

In general, tidal volume increases and In general, tidal volume increases and breathing frequency decreasesbreathing frequency decreases

Other Aerobic ChangesOther Aerobic Changes

Blood Lactate Concentration: extending Blood Lactate Concentration: extending level of exercise intensity before OBLAlevel of exercise intensity before OBLA

Body Composition: reduces body mass and Body Composition: reduces body mass and body fatbody fat

Body Heat Transfer: larger plasma volume Body Heat Transfer: larger plasma volume and more responsive thermoregulatory and more responsive thermoregulatory mechanism.mechanism.

VI. ANAEROBIC TRAININGVI. ANAEROBIC TRAINING

Goals of Anaerobic TrainingGoals of Anaerobic Training

B Training MethodsTraining Methods

C Prescription ContentPrescription Content

D Frequency and DurationFrequency and Duration

A. Goals of Anaerobic TrainingA. Goals of Anaerobic Training

T o E nhanceM usc le Lac tateR em oval and

Lac tate Utiliza tion

T o E nhanceA naerobicC apac ity o f

M usc les

A naerobicT ra in ing

G oals

Anaerobic TrainingAnaerobic Training

ATP-PCr System: All-out bursts for 5 to 10 ATP-PCr System: All-out bursts for 5 to 10 sec. Recovery progresses rapidly (30 to 60 sec. Recovery progresses rapidly (30 to 60 sec).sec).

Glycolytic System: Bouts of up to 1 min of Glycolytic System: Bouts of up to 1 min of intense, rhythmic repeated several times intense, rhythmic repeated several times interspersed with 3-5 min recovery (“lactate interspersed with 3-5 min recovery (“lactate stacking”).stacking”).

B. Training MethodsB. Training Methods Acceleration Sprints: gradual increases Acceleration Sprints: gradual increases

from slow to moderate to full sprinting in from slow to moderate to full sprinting in 50-100 m segments followed by 50 m light 50-100 m segments followed by 50 m light activity.activity.

Sprint Training: Repeated sprints at Sprint Training: Repeated sprints at maximal speed with complete recovery (5 maximal speed with complete recovery (5 minutes or more) between repeats. Only 3 minutes or more) between repeats. Only 3 to 6 bouts in a session.to 6 bouts in a session.

Interval Training: Repeated periods of work Interval Training: Repeated periods of work alternated with periods of relief.alternated with periods of relief.

C. Prescription ContentC. Prescription Content Training Time: rate of work during the Training Time: rate of work during the

work interval (e.g. 200-m in 28 seconds)work interval (e.g. 200-m in 28 seconds) Repetitions: number of work intervals per Repetitions: number of work intervals per

set (e.g. set (e.g. sixsix 200-m runs) 200-m runs) Sets: a grouping of work and relief intervals Sets: a grouping of work and relief intervals

(e.g. a set is six 200-m runs @ 28 sec, 1:24 (e.g. a set is six 200-m runs @ 28 sec, 1:24 rest interval)rest interval)

Work-relief Ratio: time ratio of work and Work-relief Ratio: time ratio of work and relief (e.g., 1:2 means relief is twice work)relief (e.g., 1:2 means relief is twice work)

Type of Relief: rest or light to mild exerciseType of Relief: rest or light to mild exercise

Interval Training Relief IntervalInterval Training Relief Interval

1:3 (work: relief) for training 1:3 (work: relief) for training immediate energy systemsimmediate energy systems

1:2 for training glycolytic energy 1:2 for training glycolytic energy systemssystems

1:1 or 1:11:1 or 1:1½½ for training aerobic for training aerobic energy systemsenergy systems

D. Frequency and Duration of D. Frequency and Duration of TrainingTraining

The energy demands The energy demands of high-intensity of high-intensity training on the training on the glycolytic system glycolytic system rapidly depletes rapidly depletes muscle glycogenmuscle glycogen

Muscles can become Muscles can become chronically depleted of chronically depleted of energy reservesenergy reserves

V. AEROBIC TRAININGV. AEROBIC TRAINING

A.A. Goals of Aerobic TrainingGoals of Aerobic Training

B.B. Factors Influencing Aerobic ResponseFactors Influencing Aerobic Response

C.C. GuidelinesGuidelines

D.D. Training MethodsTraining Methods

E.E. Determining IntensityDetermining Intensity

F.F. Exercise During PregnancyExercise During Pregnancy

A. Goals of Aerobic TrainingA. Goals of Aerobic Training

Goals ofAerobicTraining

Enhance CapacityBlood

(VO2 Max)to Deliver

EnhanceMaximal Oxidative

Capacity (QO2)Muscle's

B. Four Factors that Influence B. Four Factors that Influence Aerobic Training ResponseAerobic Training Response

Which is most critical for successful aerobic Which is most critical for successful aerobic training?training?

Initial fitness levelInitial fitness level Frequency of trainingFrequency of training Intensity of trainingIntensity of training Duration of trainingDuration of training

– About 60 minutes of daily physical activity About 60 minutes of daily physical activity provides optimal health benefits.provides optimal health benefits.

C. GuidelinesC. Guidelines

Start slowly: severe muscle discomfort & Start slowly: severe muscle discomfort & excessive cardiovascular strain offer no excessive cardiovascular strain offer no benefitbenefit

Warm up: adjusts coronary blood flow & Warm up: adjusts coronary blood flow & hemoglobin unloadinghemoglobin unloading

Cool-down period: allow metabolism to Cool-down period: allow metabolism to regress to restingregress to resting

D. Aerobic Training MethodsD. Aerobic Training Methods

Continuous, slow: Long-distance at a slow, Continuous, slow: Long-distance at a slow, steady pacesteady pace

Continuous, fast: Long-distance at a fast, Continuous, fast: Long-distance at a fast, steady pacesteady pace

Interval sprinting: Repeated periods of work Interval sprinting: Repeated periods of work interspersed with periods of reliefinterspersed with periods of relief

Speed play (Fartlek): Alternating fast and Speed play (Fartlek): Alternating fast and slow running over varying, natural terrainslow running over varying, natural terrain

E. Determining Training E. Determining Training IntensityIntensity

Train at a percentage of max VOTrain at a percentage of max VO22

Train at a percentage of max HR Train at a percentage of max HR (adjust for swimming)(adjust for swimming)

Train at a perceived exertion levelTrain at a perceived exertion level Train at given work rate (speed) Train at given work rate (speed)

for each exercise intervalfor each exercise interval

Maintaining Aerobic FitnessMaintaining Aerobic Fitness

Studies reveal that if Studies reveal that if exercise exercise intensityintensity is is maintained, the maintained, the frequency and frequency and duration of training duration of training can be reduced can be reduced considerably without considerably without decrements in aerobic decrements in aerobic performanceperformance

Aerobic Ex Rx for FitnessAerobic Ex Rx for Fitness

Mode: Rhythmic, Aerobic involving Large Mode: Rhythmic, Aerobic involving Large Muscle GroupsMuscle Groups

Frequency: 3-5 x/weekFrequency: 3-5 x/week Intensity: 50 – 85% VOIntensity: 50 – 85% VO22 max, HRR; 60- max, HRR; 60-

90% HR max 90% HR max (college age 50-55 % HRR or 70% HR max minimum and 85-90% HRR 90% HR max upper limit)

Duration: 20 – 60 minutesDuration: 20 – 60 minutes

F. Exercise during PregnancyF. Exercise during Pregnancy

During During vigorousvigorous exercise, some blood exercise, some blood diverted from uterus & diverted from uterus & could pose hazard to could pose hazard to fetusfetus

Elevation in maternal Elevation in maternal core temperature could core temperature could hinder heat dissipation hinder heat dissipation from fetusfrom fetus

VI. TRAINING PHASESVI. TRAINING PHASES

O ffS eason

P reS eason

InS eason

T ra in ingP hases

orSeasons

IllustrationsIllustrations

McArdle, William D., Frank I. Katch, and McArdle, William D., Frank I. Katch, and Victor L. Katch. 2000. Victor L. Katch. 2000. Essentials of Essentials of Exercise PhysiologyExercise Physiology 2 2ndnd ed. Image ed. Image Collection. Lippincott Williams & Wilkins.Collection. Lippincott Williams & Wilkins.

Plowman, Sharon A. and Denise L. Smith. Plowman, Sharon A. and Denise L. Smith. 1998. 1998. Digital Image Archive for Exercise Digital Image Archive for Exercise PhysiologyPhysiology. Allyn & Bacon.. Allyn & Bacon.