AEROBIC AND ANAEROBIC

TRAINING

Exercise Physiology
Final year
 I. ENERGY REQUIREMENTS
A Training for a particular sport or
performance goal must be based on
its energy components.
2 The amount of time spent in practice
in order to meet the energy
requirements varies according to
sport demands.
Bobsledding Body building Boxing Anaerobic
Rock climbing Alpine skiing Track cycling ATP-PCr
Sailing Gymnastics Rowing Glycolysis
Throwing Wrestling Sprinting
Archery Figure skating Basketball
Auto racing
Diving
Football
Rugby
Ice hockey
Soccer 
Swimming
Billiards Baseball Nordic skiing Aerobic
Bowling Softball Running Krebs Cycle
Curling Tennis-dubs Field hockey ET Chain
Golf Volleyball Tennis-singles
Low Moderate High
Dynamic Nature
 Energy Requirements
B The three energy systems often operate
simultaneously during physical activity.
C Relative contribution of each system to total
energy requirement differs markedly depending
on exercise intensity & duration.
D Magnitude of energy from anaerobic sources
depends on person’s capacity and tolerance for
lactic acid accumulation.
E As exercise intensity diminishes and duration
extends beyond 4 minutes, energy more
dependent on aerobic metabolism.
Three Systems of Energy
 II. TRAINING PRINCIPLES
S pecificity
P rogression
O verload
R eversibility
T rait
 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.
 Types of Specificity

a Metabolic
b Mode of Exercise
c Muscle Group
d Movement Pattern
 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 A n a e r o b ic A e r o b ic A e r o b ic
P ow er E n d u ra n c e P ow er E n d u ra n c e
( A la c ta c id ( L a c ta c id ( O x id a tiv e ( O x id a tiv e
O x y g e n D e b t) O x y g e n D e b t) M a x im u m ) S te a d y - s ta te )
Metabolic Specificity
 2. Progressive Overload

Overload must be progressive

to continue to prompt training
adaptations.
 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).
 Quantification of Training

Quantity of Quality of
Training ≠ Training

Volume Intensity
 Intensity of Training

• Training intensity relates to how hard

one exercises.
• When the number of muscle actions is
increased, the muscle’s energy and
oxygen transport systems are
stimulated to improve.
 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
 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.
Detraining
Detraining
 5. Individual Traits
• Relative fitness level at beginning of
training.
• Trainees respond differently to given
exercise stimulus.
 III. 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”).
 IV. AEROBIC TRAINING

Evaluating Initial Status & Training

Success
• The Gold Standard for evaluating
cardiorespiratory fitness
• Children: VO2 max improves only
slightly for children who aerobic train
B. Four Factors that Influence
Aerobic Conditioning

• Initial fitness level

• Frequency of training
• Intensity of training
• Duration of training
 V. Adaptations to Anaerobic and
Aerobic Training
A Anaerobic Fitness
1 Training Effect: the chronic anatomic,
morphologic, physiologic, and psychologic
changes that result from repeated
exposure to exercise.
2 Assessing Anaerobic Power: Wingate (Ch.
8) and maximal accumulated oxygen
deficit.
 Anaerobic Training Effect

B Skeletal Muscle
1 Increased intramuscular levels of anaerobic
substrates: ATP, CP, and Glycogen
2 Increased quantity and activity of enzymes
that control the ATP-PC system.
3 Increased quantity and activity of key enzymes
that control anaerobic phase of glycolysis
4 Increased capacity to generate high levels of
blood lactate (and pain tolerance)
 Anaerobic Training Effect
C 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)
B. Adaptations in the Aerobic
System
Metabolic Adaptations
Cardiovascular Adaptations
Pulmonary Adaptations
Body Composition Adaptations
Body Heat Transfer
 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.
 Cardiovascular Adaptations

• Heart Size • Oxygen extraction

– eccentric • Blood flow and
hypertrophy distribution
• Plasma Volume – Increased
– Up to 20% capillarization
• Stroke Volume • Blood Pressure
– Increases 50-60% – Decrease 6 to 10 mm
• Heart Rate Hg with regular
aerobic ex.
• Cardiac Output
 Pulmonary Adaptations
• Increased maximal exercise minute
ventilation
• Increased ventilatory equivalent: VE/VO2
• In general, tidal volume increases and
breathing frequency decreases
 VI. ANAEROBIC TRAINING
A Goals of Anaerobic Training
B Training Methods
C Prescription Content
D Frequency and Duration
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 To E nhance
M u s c le L a c ta te A n a e r o b ic
R em oval and C a p a c ity o f
L a c ta te U t i liz a ti o n M u s c le s
 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.
• Interval Training: Repeated periods of
work alternated with periods of relief.
• Sprint Training: Repeated sprints at
maximal speed with complete recovery
(5 minutes or more) between repeats.
Only 3 to 6 bouts in a session.
 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)
•
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
 V. AEROBIC TRAINING
A Goals of Aerobic Training
B Guidelines
C Training Methods
D Determining Intensity
E Exercise During Pregnancy
A. Goals of Aerobic Training
 B. 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
 C. 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
 D. Determining Training
Intensity
1 Train at a percentage of max VO2
2Train at a percentage of max HR
3Train at a perceived exertion level
4Train at given work rate (speed)
for each exercise interval
 2. Relief Interval
• 1:3 for training immediate energy
systems
• 1:2 for training glycolytic energy
systems
• 1:1 or 1:1/2 for training aerobic
energy systems
 3. 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
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
VIII. TRAINING PHASES

T r a in in g
P hases
or
S easons

O ff P re In
S eason S eason S eason
 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.