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EXERCISE TRAINING TO IMPROVE ANAEROBIC CAPACITY

EXERCISE TRAINING TO IMPROVE ANAEROBIC CAPACITY. METABOLISM. Three types of energy sources: Alactic anaerobic metabolism (phosphagen or ATP-PC system) Anaerobic glycolysis (lactic acid system) Aerobic oxidation. An well train athlete can maintain : 100% VO 2 max 10’ 95% 30’ 85% 60’

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EXERCISE TRAINING TO IMPROVE ANAEROBIC CAPACITY

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  1. EXERCISE TRAINING TO IMPROVE ANAEROBIC CAPACITY

  2. METABOLISM • Three types of energy sources: • Alactic anaerobic metabolism (phosphagen or ATP-PC system) • Anaerobic glycolysis (lactic acid system) • Aerobic oxidation

  3. An well train athlete can maintain : • 100% VO2 max 10’ • 95% 30’ • 85% 60’ • 80% 120’

  4. Training principles • Stress the primary energy system • Specificity • Overload • Adaptation • Progression • Maintenance

  5. TRAINING METHOD

  6. TYPES OF TRAINING • Slow continuous run • Fast continuous run • Fartlek • Interval training

  7. SLOW CONTINUOUS RUN • May just reach training threshold • Health effect • Preparation for progression

  8. FAST CONTINUOUS RUN • 60-80% VO2max

  9. INTERVAL TRAINING • Consider: • Intensity of exercise • Duration of exercise interval • Length of recovery • Number of repetition

  10. ATP-CP • Intensity: Max burst • Time: 5-10 second • Frequency: 6-10 sets • Recovery ratio: 1:3 • Activities: running, swimming, weight training

  11. Lactic acid • Intensity: 80-90% effort • Time: 1 minute • Frequency: 6-8 sets • Recovery: 1:2 • Activities: running, swimming, cycling

  12. ADAPTATIONS • Fuel supply • Enzyme activity • O2 utilization • Lactic acid accumulation • ATP productions, storage and turnover

  13. HOW TO EVALUATE THE EFFECTS OF ANAEROBIC TRAINING?

  14. MEASUREMENT OF ANAEROBIC POWER • Laboratory: • 30-sec Wingate bike test • Field: • 60 or 120 sec all out run; • 50m dash

  15. Suggested readings • ACSM’s resource manual for guidelines for exercise prescription 3 rd edition Williams & Wilkins ch. 15, 16 and 17.

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