College of Education, Arts and Sciences

Exercise Training & Adaptation

a. Training the Anaerobic and Aerobic System:

Training the anaerobic and aerobic systems involves specific exercise strategies to improve their respective
functions.
Anaerobic System Training: The anaerobic system provides short bursts of energy for high-intensity
activities. Training this system typically involves high-intensity, explosive exercises such as sprinting,
weightlifting, and plyometric exercises. These activities push the body to its maximum effort in a short
period, leading to adaptations such as increased muscle strength, power, and capacity to tolerate lactic acid
buildup. Examples of anaerobic training methods include interval training, high-intensity interval training
(HIIT), and circuit training.
Aerobic System Training: The aerobic system is responsible for providing energy for endurance activities.
Training this system involves exercises that can be sustained for an extended period at a moderate intensity,
such as jogging, cycling, swimming, and rowing. Aerobic training improves cardiovascular fitness, lung
capacity, and oxygen delivery to muscles. Long-duration steady-state training and continuous activities are
typical methods used to enhance the aerobic system.
Both anaerobic and aerobic training can be combined into a well-rounded exercise program to improve
overall fitness and performance in various physical activities.

b. Training Muscle to Become Stronger:

Strength training is the primary method to make muscles stronger and increase muscle mass. It involves
subjecting muscles to resistance, which causes microtears in the muscle fibers. As the body repairs these
microtears, muscles become stronger and adapt to handle greater loads.
There are various approaches to strength training, including:
Resistance Training: This can be achieved using free weights, weight machines, resistance bands, or
bodyweight exercises like push-ups and squats.
Progressive Overload: Gradually increasing the resistance or load on the muscles over time to continue
challenging them and promoting further strength gains.
Sets and Repetitions: Performing multiple sets of exercises with a specific number of repetitions helps
build muscle strength and endurance.
Rest and Recovery: Allowing adequate rest between strength training sessions is essential to facilitate
muscle recovery and growth.

c. Factors Affecting Physiologic Function: The Environment and Special Aids to Performance:
Several factors can affect an individual's physiological function, performance, and adaptation to exercise,
including:
 College of Education, Arts and Sciences
Environmental Conditions: The environment, such as temperature, humidity, altitude, and air quality, can
significantly impact exercise performance. Extreme temperatures and high altitude, for example, can
increase the body's energy demands and affect endurance and recovery.
Hydration: Proper hydration is crucial for optimal physiological function during exercise. Dehydration can
lead to reduced performance, increased heart rate, and decreased ability to regulate body temperature.
Nutrition: Adequate nutrition, including the right balance of macronutrients (carbohydrates, proteins, and
fats) and micronutrients (vitamins and minerals), is essential for energy production, muscle repair, and
overall performance.
Sleep and Recovery: Sufficient sleep and recovery periods are necessary for the body to repair tissues,
consolidate learning, and adapt to exercise.
Special Aids to Performance: Athletes may use certain aids to enhance performance temporarily. Some
examples include caffeine for improved focus and alertness, creatine for increased power output, and
compression garments to reduce muscle fatigue and improve blood circulation.

Prepared By:
Khenfred Emerald B. Alaro
Andre Pheter Paragas
Babylyn Dolfo
Princess Diane Taya