1 / 16

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’

maalik
Download Presentation

EXERCISE TRAINING TO IMPROVE ANAEROBIC CAPACITY

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript


  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.

More Related