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Aerobic and anaerobic training

Aerobic training specifically aims to enable you to use your aerobic energy system more effectively. This type of training draws on the aerobic energy system, which uses oxygen. This will result in you being able to exercise for

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Aerobic and anaerobic training

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  1. Aerobic training specifically aims to enable you to use your aerobic energy system more effectively. This type of training draws on the aerobic energy system, which uses oxygen. This will result in you being able to exercise for longer without fatiguing, and to recover more quickly during rest periods. Anaerobic fitness, on the other hand, refers to your ability to perform short high-intensity efforts using the anaerobic energy system. This system involves the supply of energy to working muscles though the conversion of glycogen (stored glucose). Aerobic and anaerobic training

  2. -FITT principle Following the FITT principle (Frequency, Intensity, Time and Type) will assist you in planning a training session or writing a fitness program. Manipulating the various components within the FITT principle allows a gradual progression and overload, so you are more likely to achieve your goals. Frequency Frequency refers to how often something is done. For aerobic training, aim for three to six sessions per week, whereas resistance training may be prescribed for two to three times per week.

  3. Intensity Intensity generally refers to how hard you are working. This can be measured by a percentage of your maximum heart rate, for example, 75 per cent maxHR. It can also be measured by a percentage of your maximum effort. In the gym, this might be 60 per cent 1RM for a bench press (60 per cent of the load you could lift for one repetition) or on the track, it may be 85 per cent of your 400-metres run pace. For example, if your personal best for 400 metres is 60 seconds, then you may run intervals at 69 seconds in training. MaxHRcan be estimated by subtracting the person’s age from 220. Table 5.22 of your text book on pg 146 outlines the different training zones that can be used. T1–5 predominantly works the aerobic energy system, while the T6 zone works the anaerobic energy system

  4. Time Time or volume relates to how long or how much and can be measured by time (45-minute run), distance (20-kilometre bike ride) or number of sets or repetitions (26 sets in the gym). Type Type refers to the mode of exercise and may be classified as continuous training or interval training. If you are aiming for aerobic improvements, then the exercise choice should involve large muscle groups such as running, swimming, rowing, walking and cycling.

  5. Answer the following Textbook Questions 1) Compare the relative importance of aerobic and anaerobic training to success in the following sports: a diving c gymnastics b water polo d soccer. 2)Select a sport of your choice and design (a) an aerobic training session and (b) an anaerobic training session using the FITT principle. 3) Explain the difference between aerobic and anaerobic training and outline the benefits athletes may get from each type of training. list examples of activities that provide aerobic exercise and activities that provide anaerobic exercise.

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