Transcript AerobAnaPwr.ppt

PRINCIPLES OF TRAINING
Overload
Exercise at an intensity that is higher than
the intensity done previously
Must manipulate intensity, frequency,
duration and mode
Overload for health reasons is less than
for improving athletic performance reasons
Specificity
Adaptations that occur due to overload
applied; e.g. if train aerobic system,
improve aerobic system
If want to improve running speed, VO2
max for running, must train by running,
there is little cross-over from sport to sport,
or activity to activity.
Individual Differences
Each person is unique
Each will adapt to the imposed demands
differently
Reversibility
Detraining occurs rapidly, even if person
has been a chronic exerciser for years
Level of intensity to maintain is not as high
as to gain
PHYSIOLOGIC
CONSEQUENCES OF
TRAINING
Anaerobic System
Aerobic System
Anaerobic system changes
sprint and power training
Increases in resting levels of anaerobic
substrates inc in CP, ATP, free creatin, glycogen
Increases in quantity and activity of key
enzymes that control the glucose breakdown
most in the type IIb fibers
Increases in the capacity for generating high
levels of lactate in all-out exercise inc. in
glycogenolysis and tolerance of higher levels of
lactate (pain)
Aerobic system changes
Aerobic training, for athletics and control of
CHD
Metabolic Adaptations
Metabolic adaptations
inc in size and number of mito.
increased aerobic system enzymes (nearly
2X) due to increases in mito. Density
lipid metabolism inc. capacity to mobilize,
deliver, and oxidize lipids,
glycogen sparing
CHO metabolism inc.
greater capacity to oxidize CHOs, inc mito,
inc pyrv., glycogen sparing
TR individual reach Steady
State more rapidly than UNTR
why?
Submaximal work:
TR and UNTR will have the same oxygen
cost
TR will exercise at lower HR
TR will exercise at lower intensity
Training for Aerobic Power
Percent HRmax
Percent VO2max
50
28
60
40
70
58
80
70
90
83
100
100
Usual Recommendations
Karvonen’s Equation
Upper body versus lower body only
RPE
LT
Interval Training
Intensity of interval
Duration of interval
Length of recovery
Number of repetitions
Fartlek
Interval Training Prescriptions
System
~Time
Sets
Reps
Work:
Relief
ATP-PC
0:10
< 0:20
5
3
10
8
1:3, 1:4
1:3
ATP-PC
or Ana.
Gly.
Ana. Gly.
or Aerob.
0:30 -0:45
1:20- 1:30
4
2
4
4
1:3
1:2
1:45-2:15
1
2:30 – 3:00 2
5
2
1:2
1:1
Adapted from: E.L. Fox & D. K. Mathews, 1974
Dose– Response
Physical
Activity Level
Health-Related
Fitness
Health
Outcomes
Accumulation versus Single Bout
What is the current recommendation for
PA?
Can you accumulate minutes or must it be
at once?