Professional Documents
Culture Documents
Chapter 19
Anaerobic vs. Aerobic
Energy Systems
Anaerobic
– ATP-CP : 10 sec. Or less
– Glycolysis : Few minutes
Aerobic
– Krebs cycle
2 minutes +
– Electron Transport Chain
Energy Transfer Systems and Exercise
100%
Anaerobic
% Capacity of Energy System
Glycolysis
Aerobic
Energy
System
ATP - CP
Energy H+
Energy ATP
Krebs
CO2
Cycle H+ To ETC
Energy ATP
Krebs
CO2
Cycle
H+
Electron ATP
Transport
Chain
--
2H+ + O = H2O
Aerobic Capacity
Ability of the Cardiovascular
system to deliver oxygen rich
blood to body tissues.
Muscles ability to process and
utilize oxygen to produce
energy.
Evaluating Aerobic Capacity
Measure
– VO2max via spirometry / graded exercise stress test
Estimate
– Sub-maximal graded exercise test
– Step test
Based on the fact that individuals with higher SV will recover
faster
Recovery HR will be lower in individuals w/ higher VO2max
Sub-Max Graded Test
250
200
HeartRate
Predicted VO2max
100
50
0
0 10 20 30 40 50
Workload (VO2) 45
m
l /k
g/
m
in
Heart Rate Response to
Step Test
180
160
140 Sedentary
120 Trained
80
60
40
20
Rest Begin 1 min 2 min End 1 min 2min
Exercise Exercise
Factors That Effect Aerobic
Conditioning
Initial
level of cardiovascular fitness
Frequency of training
Duration of training
Intensity of training
Specificity of training
Initial Fitness Level
Lower initial fitness level allows more
room for improvement
Generally “average” individual can expect
5-25% improvement w/ 12 weeks of
training
Everyone has GENETIC Limit
Some people are genetically more gifted
and/or respond better to training
Frequency of Training
Generally recommended: at least 3
X’s/week
Training 4 or more days per week
results in only small increases in VO2max
Weightcontrol: 6 or 7 days/week
recommended
Duration of Training
30 minutes of continuous
exercise is recommended
Discontinuous exercise of
greater intensity has shown
comparable results
Continuous vs. Discontinuous
Exercise
Continuous (Long Slow Distance , LSD)
– 70-90% of HR max
– Less taxing on individual
Interval Training
– Repetitive exercise intervals separated by rest
intervals
– Exercise Interval: 90% HR max
– Rest interval: 3X’s as long as exercise (3:1 ratio)
Training Intensity
Most critical factor in training
May be expressed as:
% of VO2max
Heart rate or % of maximum HR
– METS
– Rating of Perceived Exertion (RPE)
– Calories per unit time
Training Intensity
Threshold for aerobic improvement
– At least 50-55% of VO2max
– 70%+ of age predicted max HR (220-age)
– Often referred to as “conversational exercise”
Overload will eventually become average activity
– Must increase intensity / duration to continue
improvement in CV endurance
ACSM
Recommendations
Atleast 3X’s per week
30 – 60 minutes
Continuous, large muscle mass
exercises
Expend at least 300kcals per session
70% of age predicted max HR
Specificity of Aerobic Training
Training response is specific to the activity
that is utilized for exercise sessions
– IE cycling will result in large increases in aerobic
capacity while cycling but only small increases in
CV endurance while swimming.
Due to the inefficiency of the muscles that are not
trained
LA production / LA tolerance is not improved in these
muscles
Guidelines
Start slowly
– Much higher risk of injury before adaptation occurs
↑ strength of tendons / ligaments & ↑ CT in muscle
Warm Up (50-60% Max HR)
↑ temp. of & blood flow to muscle
– Gentle stretching
Dress for the weather
Cool Down
– Increases LA removal
– Decreases pooling of blood in veins
– Gentle stretching