raining

Explanation of training and examples.

Aerobic fitness

Longer duration (≥15mins), at low-moderate intensity, continuous activity (without rest breaks),
i.e. walking, jogging, and cycling.

Anaerobic fitness

Short (10-60 seconds) repetitive bursts of high intensity activity (sprinting, cycling) with short
recovery intervals between bursts to allow minimal recovery.

Muscular strength

Low repetition (≤ 6) resistance training with very heavy loads and long rests (≥ 3mins) between
sets to allow maximal replenishment of energy systems between sets.

Muscular hypertrophy

Moderate repetition (6-12) resistance training with heavy loads and moderate rests (1-2 minutes)
between sets to allow partial replenishment of energy systems.

Muscular endurance

High repetition resistance training (≥ 13) with moderate loads and short rests (≤ 1min) to allow
minimal replenishment of energy systems.

Muscular power

Low repetition resistance training with moderate-heavy loads focusing on high intensity
‘explosive’ lifts with long rests between sets to allow maximal replenishment of energy systems.

Speed

Maximal / near maximal intensity efforts (5 -20 seconds) to get from point A to point B in
shortest time possible, with long rests between repeats (e.g. sprint training).

Agility

Similar to speed, short sharp bursts of activity with changes in direction incorporated
throughout.  E.g. weaving through a course of cones requiring quick changes in direction, as
quickly as possible.

Flexibility
Low intensity stretching (or similar activity, e.g. yoga) focusing on extending muscles and joints
to their full range.  Stretches for major muscle groups must be held for at least 15 seconds if
flexibility is to be improved, as this is the approximate time required for the stretch reflex to
‘turn off’ and allow a muscle to be stretched beyond its immediate limits.

Adaptationsto Aerobic
EnduranceTraining
Programs

Identify and describe

acute responses of the
cardiovascular and
respiratory systems to
aerobic exercise.
Identify and describe the
impact of chronic aerobic
endurance training on the
physio-logical
characteristics of the
cardiovascular, respiratory,
nervous, muscular, bone
and connective tissue, and
endocrine systems.
Acute Responses to
Aerobic Exercise
Cardiovascular
ResponsesCardiac
Output (Q): The amount of
blood pumped by the heart
in liters per minute, which is
a function of stroke volume,
SV (quantity of blood
ejected with each beat) and
HR: Q = SV ×HR.From rest
to steady-state aerobic exercise,
cardiac output initially increases
rapidly, then more gradually, and
subsequently reaches a plateau.
With maximal exercise,
cardiac output may increase
greater than 5 times the resting
level.

Cardiovascular
ResponsesStroke
VolumeEnd-diastolic volume is
significantly increased.
At onset of exercise,
sympathetic stimulation ↑SV.

Heart RateHR increases

linearly with increases in
intensity.
 Maximal oxygen uptake
-VO2Max (CO x a-v O2diff) : The
greatest amount of oxygen that
can be used at the cellular level
for the entire body.
·VO2Max is the single
best predictor of
cardiorespiratory
fitness
Resting oxygen uptake:
Estimated at 3.5 ml of oxygen per
kilogram body weight per minute

(ie, 3.5 ml · kg–1· min–1), or in

terms of kilocalories (kcal), 1
kcal per kilogram bodyweight
per hour
(ie, 1 kcal· kg–1· hr–1); this value is
defined as 1 metabolic equivalent
(MET).

Cardiovascular
ResponsesBlood
PressureSystolic blood
pressure estimates the pressure
exerted against the arterial walls
as blood is forcefully ejected
during ventricular contraction.
Diastolic blood pressure is
used to estimate the pressure
exerted against the arterial walls
when no blood is being forcefully
ejected through the vessels.
Cardiovascular
ResponsesControl of
Local CirculationDuring
aerobic exercise, blood flow to
active muscles is considerably
increased by the dilation of
local arterioles.
At the same time, blood flow
to other organ systems (eg,
the GI region) is reduced by
constriction of the arterioles.
 Acute aerobic exercise
results in Increased cardiac
output
Increased stroke volume
Increased heart rate
Increased oxygen uptake
Increased systolic blood
pressure
Increased blood flow to active
muscles
Decreased diastolic blood
pressure
Cardiovascular Adaptations to Chronic
Endurance Exercis
 Respiratory
ResponsesAerobic
exercise provides for the
greatest impact on both
oxygen uptake and carbon
dioxide production, as
compared to other types of
exercise.
Significant increases in
oxygen delivered to the
tissue, carbon dioxide
returned to the lungs, and
minute ventilation provide for
appropriate levels of alveolar
gas concentrations during
aerobic exercise.
 Oxygen UptakeOxygen
uptake increases during an acute
bout of aerobic exercise and is
directly related to the mass of
exercising muscle, metabolic
efficiency, and exercise intensity.