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Copyright © 2006 Lippincott Williams & Wilkins.
Training the Anaerobic and Aerobic Energy
Systems
Training the Anaerobic and Aerobic Energy
Systems Chapter 13Chapter 13
Section 5: Exercise Training and Adaptations
Section 5: Exercise Training and Adaptations
Copyright © 2006 Lippincott Williams & Wilkins.
Training PrinciplesTraining Principles
• Overload principle– Achieving the appropriate overload
requires manipulating combinations of training frequency, intensity, and duration, with focus on exercise mode
• Specificity principle – Refers to adaptations in metabolic
and physiologic systems that depend on the type of overload imposed
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Training Principles (cont’d)Training Principles (cont’d)
• Individual differences principle – Variations in training responses
among individuals
• Reversibility principle– Detraining occurs relatively rapidly
when a person quits their exercise training regimen
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Exercise FactsExercise Facts
• Less than 13% of U.S. adults exercise regularly at sufficient intensity and duration to satisfy current guidelines to attain a minimum fitness level
• More than 60% of those who initiate or renew a personal exercise program do not maintain it at the appropriate level
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Anaerobic System Changes
Anaerobic System Changes
• Adaptations with sprint–power training include: – Increased levels of anaerobic substrates – Increased quantity and activity of key
enzymes that control the anaerobic phase of glucose catabolism
– Increased capacity to generate high levels of blood lactate during all-out exercise
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Aerobic System ChangesAerobic System Changes
• Adaptations with aerobic training include:– Enhanced capacity to generate ATP
aerobically – Increased mitochondria number and density– Improved ability to oxidize fatty acids,
particularly triacylglycerols stored within active muscle, during steady-rate exercise
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Aerobic System Changes (cont’d)
Aerobic System Changes (cont’d)
• Adaptations with aerobic training include:– An enhanced capacity to oxidize
carbohydrate – Adaptations in both muscle fiber
types, enhancing each fiber’s existing aerobic capacity and lactate threshold level without any great change in muscle fiber type
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Training and Carbohydrate Catabolism
Training and Carbohydrate Catabolism
• Increased carbohydrate catabolism during intense aerobic exercise serves two important functions
– Provides for a considerably faster aerobic energy transfer than from fat breakdown
– Liberates about 6% more energy than fat per quantity of oxygen consumed
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Cardiovascular Adaptations
Cardiovascular Adaptations
• Increased left ventricular cavity size• Increased left plasma volume• Increased stroke volume• Reduction in submaximal heart rate• Increased maximal cardiac output• Increased maximal oxygen extraction
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Blood Lactate Metabolism Blood Lactate Metabolism
• Aerobic exercise training extends the level of exercise intensity before the onset of blood lactate accumulation by:– Decreasing rate of lactate formation
during exercise– Increasing rate of lactate clearance
(removal) during exercise– Combining the effects of decreased lactate
clearance and increased lactate removal
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Aerobic Training and Body Composition
Aerobic Training and Body Composition
• Exercise only or exercise combined with calorie restriction reduces body fat more than fat lost with dieting only because exercise conserves the body’s lean tissue
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Aerobic Training and Body Heat Transfer
Aerobic Training and Body Heat Transfer
• Well-hydrated, aerobically trained individuals exercise more comfortably in hot environments because of a larger plasma volume and more responsive thermoregulatory mechanisms
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Factors Affecting the Aerobic Training Response
Factors Affecting the Aerobic Training Response
• Initial level of cardiorespiratory fitness • Training frequency • Training duration • Training intensity • Trainability and genes • Maintenance of aerobic fitness gains • Tapering for peak performance
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Formulating an Aerobic Training Program
Formulating an Aerobic Training Program
• General guidelines – Start slowly – Allow a warm-up period – Allow a cool-down period
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Guidelines for Children Guidelines for Children
• Children are not small adults • Accumulate more than 60
minutes, and up to several hours per day, of age and developmentally appropriate activities for elementary school children
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Guidelines for Children (cont’d)
Guidelines for Children (cont’d)
• Some of the child’s physical activity each day should be in periods lasting 10 to 15 minutes or more and include moderate to vigorous activity; this activity will be intermittent in nature, involving alternating moderate to vigorous activity with brief rest and recovery periods
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Establishing Training Intensity
Establishing Training Intensity
• Train at– A percentage of O2max
– A percentage of maximum heart rate – A perception of effort– The lactate threshold
V
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Methods of Training Methods of Training
• Anaerobic training• Aerobic training
– Continuous– Intermittent
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Aerobic Training: Continuous
Aerobic Training: Continuous
• Also known as long slow distance (LSD)
• Requires sustained, steady-rate aerobic exercise
• LSD training generally progresses at the relatively comfortable threshold intensity of 70% HRmax, although it can increase to the 85 or 90% level
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Aerobic Training: Intermittent
Aerobic Training: Intermittent
• Also known as interval training• Provides periods of intense activity
interspersed with moderate to low energy expenditure, which characterize many sport and life activities
• Simulates this variation in energy transfer intensity through specific spacing of exercise and rest periods
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Interval TrainingInterval Training
• Four factors help to formulate the interval training prescription:
– Intensity of exercise interval– Duration of exercise interval– Duration of recovery interval– Repetitions of exercise-recovery
interval
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The Overtraining Syndrome
The Overtraining Syndrome
• 10% to 20% of athletes experience the syndrome of overtraining, or “staleness”
• A result of complex interactions among biologic and psychologic influences
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Symptoms of Overtraining and Staleness
Symptoms of Overtraining and Staleness
• Unexplained and persistently poor performance and high fatigue ratings
• Prolonged recovery from typical training sessions or competitive events
• Disturbed mood states characterized by general fatigue, apathy, depression, irritability, and loss of competitive drive
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Symptoms of Overtraining and Staleness (cont’d)
Symptoms of Overtraining and Staleness (cont’d)
• Persistent feelings of muscle soreness and stiffness in muscles and joints
• Elevated resting pulse and increased susceptibility to upper respiratory tract infections (altered immune function) and gastrointestinal disturbances