2. I. ENERGY REQUIREMENTS
Α Training for a particular sport or
•
performance goal must be based on its
energy components.
The amount of time spent in practice in
order to meet the energy requirements
varies according to sport demands.
3. Bobsledding
Rock climbing
Sailing
Throwing
Body building
Alpine skiing
Gymnastics
Wrestling
Boxing
Track cycling
Rowing
Sprinting
Archery
Auto racing
Diving
Figure skating
Football
Rugby
Basketball
Ice hockey
Soccer
Swimming
Billiards
Bowling
Curling
Golf
Baseball
Softball
Tennis-dubs
Volleyball
Nordic skiing
Running
Field hockey
Tennis-singles
•Low
•Moderate
•High
Dynamic Nature
Anaerobic
ATP-PCr
Glycolysis
Aerobic
Krebs Cycle
ET Chain
4. Energy Requirements
B
C
D
E
The three energy systems often operate
simultaneously during physical activity.
Relative contribution of each system to total energy
requirement differs markedly depending on exercise
intensity & duration.
Magnitude of energy from anaerobic sources depends
on person’s capacity and tolerance for lactic acid
accumulation.
As exercise intensity diminishes and duration extends
beyond 4 minutes, energy more dependent on aerobic
metabolism.
6. II. TRAINING PRINCIPLES
Major objective in exercise training is to
cause biological adaptations.
S pecificity
P rogression
O verload
R eversibility
T rait
7. 1. Specificity of Training
In order for a training program to be
beneficial, it must develop the specific
physiological capabilities required to
perform a given sport or activity.
SAID: specific adaptation to imposed
demand.
9. The predominant energy source
depends upon (1) duration, and (2)
intensity of exercise.
M e ta b o lic
S p e c ific ity
A n a e r o b ic
P ow er
( A la c ta c id
O x y g e n D e b t)
A n a e r o b ic
E n d u ra n c e
( L a c ta c id
O x y g e n D e b t)
A e r o b ic
P ow er
( O x id a tiv e
M a x im u m )
A e r o b ic
E n d u ra n c e
( O x id a tiv e
S te a d y -s ta te )
12. 3. Overload
Exercising at a level above normal
brings biological adaptations that
improve functional efficiency.
In order to overload aerobic or
anaerobic systems, training must be
quantified.
Quantity of Training: intensity &
volume (frequency and duration).
14. Intensity of Training
Training intensity relates to how hard one
exercises.
Exercise intensity represents the most
critical factor for successful training.
15. Volume of Training
Training adaptations are best achieved
when optimal amount of work in training
sessions
Optimal amount of work varies individually
Training volume can be increased by either
duration or frequency
Improvement depends in part on kcals per
session and work/week
16. 4. Reversibility
Most metabolic and cardiorespiratory
benefits gained through exercise training
are lost within relatively short period of
time after training is stopped.
In one experiment, VO2 max, maximal
stroke volume and cardiac output decreased
roughly 1% per day during 20 days bed rest.
19. 5. Individual Traits
Relative fitness level at beginning of
training.
Trainees respond differently to given
exercise stimulus.
20. III. Adaptations to Anaerobic and
Aerobic Training
Training Effect: the chronic anatomic,
morphologic, physiologic, and psychologic
changes that result from repeated exposure
to exercise.
21. A. Anaerobic Training Effect
1. Increased intramuscular levels of anaerobic
substrates: ATP, CP, and Glycogen
2. Increased quantity and activity of key enzymes
that control anaerobic phase of glycolysis
3. Increased capacity to generate high levels of blood
lactate (and pain tolerance)
o No research for improved buffering capacity.
22.
23. Anaerobic Training Effect
Heart Changes due to pressure overload.
1. Thickened septum
2. Thickening of posterior wall
3. Increased left ventricular mass with no
change in left ventricular end diastolic
volume (concentric hypertrophy)
24. B. Adaptations in the Aerobic
System
Metabolic Adaptations
Cardiovascular Adaptations
Pulmonary Adaptations
Body Composition Adaptations
Body Heat Transfer
25.
26. Metabolic Adaptations
Metabolic Machinery: mitochondrial size
and number
Enzymes: aerobic system enzymes
Fat Metabolism: increased lipolysis
Carbohydrate Metabolism: increased
capacity to oxidize carbohydrate
Muscle Fiber Type and Size: selective
hypertrophy muscle fiber type.
27. Cardiovascular Adaptations
Heart Size
– eccentric hypertrophy
Plasma Volume
– Up to 20%
Stroke Volume
– Increases 50-60%
Heart Rate
Cardiac Output
Oxygen extraction
Blood flow and
distribution
– Increased capillarization
Blood Pressure
– Decrease 6 to 10 mm Hg
with regular aerobic ex.
28. Pulmonary Adaptations
Increased maximal exercise minute
ventilation
Increased ventilatory equivalent: V E/VO2
In general, tidal volume increases and
breathing frequency decreases
29. Other Aerobic Changes
Blood Lactate Concentration: extending
level of exercise intensity before OBLA
Body Composition: reduces body mass and
body fat
Body Heat Transfer: larger plasma volume
and more responsive thermoregulatory
mechanism.
30. VI. ANAEROBIC TRAINING
Α Goals of Anaerobic Training
B Training Methods
C Prescription Content
D Frequency and Duration
31. A. Goals of Anaerobic Training
A n a e r o b ic
T r a in in g
G o a ls
To E nhance
M u s c le L a c ta te
R em oval and
L a c ta te U t i li z a ti o n
To E nhance
A n a e r o b ic
C a p a c ity o f
M u s c le s
32. Anaerobic Training
ATP-PCr System: All-out bursts for 5 to 10
sec. Recovery progresses rapidly (30 to 60
sec).
Glycolytic System: Bouts of up to 1 min of
intense, rhythmic repeated several times
interspersed with 3-5 min recovery (“lactate
stacking”).
33. B. Training Methods
Acceleration Sprints: gradual increases
from slow to moderate to full sprinting in
50-100 m segments followed by 50 m light
activity.
Sprint Training: Repeated sprints at
maximal speed with complete recovery (5
minutes or more) between repeats. Only 3
to 6 bouts in a session.
Interval Training: Repeated periods of work
alternated with periods of relief.
34. C. Prescription Content
Training Time: rate of work during the
work interval (e.g. 200-m in 28 seconds)
Repetitions: number of work intervals per
set (e.g. six 200-m runs)
Sets: a grouping of work and relief intervals
(e.g. a set is six 200-m runs @ 28 sec, 1:24
rest interval)
Work-relief Ratio: time ratio of work and
relief (e.g., 1:2 means relief is twice work)
Type of Relief: rest or light to mild exercise
35. Interval Training Relief Interval
1:3 (work: relief) for training
immediate energy systems
1:2 for training glycolytic energy
systems
1:1 or 1:1½ for training aerobic
energy systems
36. D. Frequency and Duration of
Training
The energy demands
of high-intensity
training on the
glycolytic system
rapidly depletes
muscle glycogen
Muscles can become
chronically depleted of
energy reserves
37. V. AEROBIC TRAINING
A. Goals of Aerobic Training
B. Factors Influencing Aerobic Response
C. Guidelines
D. Training Methods
E. Determining Intensity
F. Exercise During Pregnancy
38. A. Goals of Aerobic Training
Goals of
Aerobic
Training
Enhance Capacity
Blood
(VO2 Max)
to Deliver
Enhance
Maximal Oxidative
Capacity (QO2)
Muscle's
39. B. Four Factors that Influence
Aerobic Training Response
Which is most critical for successful aerobic
training?
Initial fitness level
Frequency of training
Intensity of training
Duration of training
– About 60 minutes of daily physical activity
provides optimal health benefits.
40. C. Guidelines
Start slowly: severe muscle discomfort &
excessive cardiovascular strain offer no
benefit
Warm up: adjusts coronary blood flow &
hemoglobin unloading
Cool-down period: allow metabolism to
regress to resting
41. D. Aerobic Training Methods
Continuous, slow: Long-distance at a slow,
steady pace
Continuous, fast: Long-distance at a fast,
steady pace
Interval sprinting: Repeated periods of work
interspersed with periods of relief
Speed play (Fartlek): Alternating fast and
slow running over varying, natural terrain
42. E. Determining Training
Intensity
1
Train at a percentage of max VO2
2
Train at a percentage of max HR
(adjust for swimming)
3
4
Train at a perceived exertion level
Train at given work rate (speed)
for each exercise interval
43. Maintaining Aerobic Fitness
Studies reveal that if
exercise intensity is
maintained, the
frequency and
duration of training
can be reduced
considerably without
decrements in aerobic
performance
44. Aerobic Ex Rx for Fitness
Mode: Rhythmic, Aerobic involving Large
Muscle Groups
Frequency: 3-5 x/week
Intensity: 50 – 85% VO2 max, HRR; 6090% HR max (college age 50-55 % HRR or
70% HR max minimum and 85-90% HRR
90% HR max upper limit)
Duration: 20 – 60 minutes
45. F. Exercise during Pregnancy
During vigorous
exercise, some blood
diverted from uterus &
could pose hazard to
fetus
Elevation in maternal
core temperature could
hinder heat dissipation
from fetus
46. VI. TRAINING PHASES
T r a in in g
P h a se s
o r
S e asons
O ff
S eason
P re
S eason
In
S eason
47. Illustrations
McArdle, William D., Frank I. Katch, and
Victor L. Katch. 2000. Essentials of
Exercise Physiology 2nd ed. Image
Collection. Lippincott Williams & Wilkins.
Plowman, Sharon A. and Denise L. Smith.
1998. Digital Image Archive for Exercise
Physiology. Allyn & Bacon.
Editor's Notes
Exercise intensity represents the most critical factor for successful aerobic training.
