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EXERCISE TRAINING TO IMPROVE ANAEROBIC CAPACITY. METABOLISM. Three types of energy sources: Alactic anaerobic metabolism (phosphagen or ATP-PC system) Anaerobic glycolysis (lactic acid system) Aerobic oxidation. An well train athlete can maintain : 100% VO 2 max 10’ 95% 30’ 85% 60’

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metabolism
METABOLISM
  • Three types of energy sources:
  • Alactic anaerobic metabolism (phosphagen or ATP-PC system)
  • Anaerobic glycolysis (lactic acid system)
  • Aerobic oxidation
slide3
An well train athlete can maintain :
  • 100% VO2 max 10’
  • 95% 30’
  • 85% 60’
  • 80% 120’
training principles
Training principles
  • Stress the primary energy system
  • Specificity
  • Overload
  • Adaptation
  • Progression
  • Maintenance
types of training
TYPES OF TRAINING
  • Slow continuous run
  • Fast continuous run
  • Fartlek
  • Interval training
slow continuous run
SLOW CONTINUOUS RUN
  • May just reach training threshold
  • Health effect
  • Preparation for progression
fast continuous run
FAST CONTINUOUS RUN
  • 60-80% VO2max
interval training
INTERVAL TRAINING
  • Consider:
  • Intensity of exercise
  • Duration of exercise interval
  • Length of recovery
  • Number of repetition
atp cp
ATP-CP
  • Intensity: Max burst
  • Time: 5-10 second
  • Frequency: 6-10 sets
  • Recovery ratio: 1:3
  • Activities: running, swimming, weight training
lactic acid
Lactic acid
  • Intensity: 80-90% effort
  • Time: 1 minute
  • Frequency: 6-8 sets
  • Recovery: 1:2
  • Activities: running, swimming, cycling
adaptations
ADAPTATIONS
  • Fuel supply
  • Enzyme activity
  • O2 utilization
  • Lactic acid accumulation
  • ATP productions, storage and turnover
measurement of anaerobic power
MEASUREMENT OF ANAEROBIC POWER
  • Laboratory:
  • 30-sec Wingate bike test
  • Field:
  • 60 or 120 sec all out run;
  • 50m dash
suggested readings
Suggested readings
  • ACSM’s resource manual for guidelines for exercise prescription 3 rd edition Williams & Wilkins ch. 15, 16 and 17.