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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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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% VO2 max 10’ • 95% 30’ • 85% 60’ • 80% 120’
Training principles • Stress the primary energy system • Specificity • Overload • Adaptation • Progression • Maintenance
TYPES OF TRAINING • Slow continuous run • Fast continuous run • Fartlek • Interval training
SLOW CONTINUOUS RUN • May just reach training threshold • Health effect • Preparation for progression
FAST CONTINUOUS RUN • 60-80% VO2max
INTERVAL TRAINING • Consider: • Intensity of exercise • Duration of exercise interval • Length of recovery • Number of repetition
ATP-CP • Intensity: Max burst • Time: 5-10 second • Frequency: 6-10 sets • Recovery ratio: 1:3 • Activities: running, swimming, weight training
Lactic acid • Intensity: 80-90% effort • Time: 1 minute • Frequency: 6-8 sets • Recovery: 1:2 • Activities: running, swimming, cycling
ADAPTATIONS • Fuel supply • Enzyme activity • O2 utilization • Lactic acid accumulation • ATP productions, storage and turnover
MEASUREMENT OF ANAEROBIC POWER • Laboratory: • 30-sec Wingate bike test • Field: • 60 or 120 sec all out run; • 50m dash
Suggested readings • ACSM’s resource manual for guidelines for exercise prescription 3 rd edition Williams & Wilkins ch. 15, 16 and 17.