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Metabolic Adaptations to Training

Metabolic Adaptations to Training. How Can We Maximize Our Potential To Perform?. Adaptations To Aerobic Training. Increase size of ST muscles FTb fibers take on FTa characteristics Increase capillary density Increase myoglobin up to 75% Increase size and number of mitochondria

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Metabolic Adaptations to Training

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  1. Metabolic Adaptations to Training How Can We Maximize Our Potential To Perform?

  2. Adaptations To Aerobic Training • Increase size of ST muscles • FTb fibers take on FTa characteristics • Increase capillary density • Increase myoglobin up to 75% • Increase size and number of mitochondria • Increase enzyme activity • Muscles store more glycogen • Muscles store more triglyceride • Glycogen sparing effect

  3. Training The Aerobic System • Frequency • 3 - 5 days a week • 700 - 900 Kcal a day, no more • Intensity • 50 - 85% of VO2 max or (HRR) • intervals with short rest periods • continuous training has advantage • Time • volume of training stresses energy levels for adaptation • Specificity

  4. Adaptations To Anaerobic Training • Increased ATP-PCr use (5s) • Increased strength • Increased enzyme activity (30s) • Efficiency of movement • Increased aerobic capacity which decreases lactic acid • Increased buffering of lactic acid which decreases fatigue

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