AEROBIC AND ANAEROBIC ENERGY SYSTEMS DIFFERENCES BETWEEN THE TWO

AEROBIC FITNESS ATTAINABLE THROUGH LOW INTENSITY TRAINING AND IS NEEDED FOR ENDURANCE AND ‘RECOVERY’ FROM THE REMOVAL OF LACTIC ACID. IT PROVIDES A GOOD FOUNDATION FOR REACHING HIGHER LEVELS OF TRAINING.

ANAEROBIC FITNESS INVOLVES HIGHER INTESITY TRAINING AND IS NEEDED FOR SHORT, EXPLOSIVE BURSTS OF ACTIVITY. IT REQUIRES A GOOD FOUNDATION OF AEROBIC FITNESS.

Training the energy systems Most sports are a mixture of aerobic and anaerobic work. You may use all out effort during a tennis volley(anaerobic) then slow down again(aerobic). Training makes both energy systems work better. But the training is different for each. So, you must study your sport to see how much of each system you use. Then decide the best mix of training.

How the energy systems work: aerobic respiration “Is the release of energy from the breakdown of glucose..by combining it with oxygen in the living cells.” CO2 + WATER+ ENERGY GLUCOSE + O2

AEROBIC RESPIRATION GLUCOSE AND OXYGEN Carbon dioxide These are brought to the respiring cells by the bloodstream. Carbon dioxide Is taken to the lungs, and breathed out. Energy Is used for muscle contraction, metabolism and maintaining temperature Water Passes into the blood and is lost as sweat, moist breath and urine.

Facts about aerobic respiration This is a very efficient method of producing energy, and 1 molecule of glucose can provide TWENTY TIMES as much energy as anaerobic respiration. It occurs during normal day to day activity and accounts for our energy production up to about 60% of maximum effort. The drawback is that it doesn’t produce energy very quickly-only about 1/3 as quickly as anaerobic.

Energy supplied steadily glucose O2

ANAEROBIC RESPIRATION “Is the release of a little bit of energy, VERY QUICKLY, from the incomplete breakdown of glucose in the ABSENCE OF OXYGEN.” This happens when the muscles need to work so hard that…. ….the lungs and bloodstream cant deliver enough oxygen to respire the available glucose aerobically.

The Equation glucose lactic acid + little energy GLUCOSE From the bloodstream and GYCOGEN in the muscles LACTIC ACID Accumulates in the muscles making them feel tired and ‘rubbery’. A BIT OF ENERGY But produced quickly and used for explosive activity.

OXYGEN DEBT Because the glucose can only be partly broken down in the absence of oxygen… ….lactic acid is produced together with a much smaller amount of energy. Build up of lactic acid causes acute fatigue and results in OXYGEN DEBT… ….which must be repaid by continued deep breathing after exercise.

Energy supplied explosively glucose energy lactic acid

Facts about anaerobic respiration Anaerobic respiration is an inefficient process since it produces only 1/20th as much energy as aerobic respiration. However, it produces energy three times faster and so it is used during high intensity (explosive) activity over a short period. After a relatively short time, (1min/1 ½) the build up of lactic acid affects the performance of the muscles and an OXYGEN DEBT occurs.

Aerobic and Anaerobic training Aerobic training should… Be strenuous, rhythmical and prolonged. Be between 60%-85% of maximum heart rate. Use large muscle groups. Anaerobic training should…. Be very strenuous in short bursts. Be around or close to 85% of maximum heart rate. Include rest and recovery periods. Be undertaken with caution.

Fitness demands of different activities weight lifting cross-country skier hockey rugby 200m anaerobic 100% 100% aerobic 1500m downhill skiing 100m sprint tennis marathon runner football

Training methods 50% anaerobic 100% 100% aerobic circuits weight interval continuous fartlek

Heart rate training zones