1. Zachary Lanham For 12th Grade Highschool Students
Exercise
Zachary Lanham
For 12th Grade Highschool Students

2. Categories of Exercise
Exercise can be classified into two main groups:
Anaerobic
- Performing exercise without the need for oxygen
Aerobic
- Performing exercise with the need for oxygen

3. How does Anaerobic work?
With this type of exercise, the body does not have time to convert stored glucose (glycogen) into energy.
The body grabs an immediate energy source, ATP
Adenosine Triphosphate
This fuel source is limited and is depleted quickly through quick bursts of energy.
ATP

4. ATP Source ATP is stored in our bodies but in short supply.
Only about g in the whole body!
ATP is mainly produced through a process called Cellular Respiration.
This process is used in the aerobic side of energy production.
Cellular Respiration occurs in the Mitochondria.

5. PCr System
To resynthesize ATP from ADP, another energy system has to be used.
The energy system is called the Phosphocreatine (PCr) System.
This system can only provide energy for 5-8 seconds of maximal effort.
After that time frame, other fuel sources will have to be used.
The PCr System is the primary fuel source for weight lifting, sprinting and other quick burst energy exercises.

6. Lactic Acid System
The Lactic Acid System comes in second, after the PCr System.
This system releases glucose from the muscle’s glycogen.
Once released, the glucose is then broken down into lactic acid to relase ATP’s.
Overall, the PCr System and Lactic Acid System only last about seconds of maximal effort.
This system is used primarily in 200m/400m running or 100m swimming.

7. Anaerobic Training
In Anaerobic Training, there are two types of muscle fibers that are activated.
The muscle fibers are Type 2a and Type 2b.
The Type 2a fibers have:
a fast contraction time
are intermediate on resistance to fatigue
used for long-term anaerobic activities.

8. Anaerobic Training
The Type 2b muscle fibers are used for short-term anerobic.
Type 2b characteristics:
Very high force production
Very fast contraction time
Low resistance to fatigue
This type of muscle is nicknamed as “fast twitch glycolytic” due to its low oxidative capacity.

9. Benefits From Training
While training anaerobically, there are a few benefits that occur.
These benefits include:
EPOC (Excess post-exercise oxygen consumption)
Is an after burn effect of calories, which can burn up to 38 hours past exercise
Developing strength
Lower body fat
Burn more calories at rest.

10. Anaerobic System Workout
Sample Workout
Warmup – minutes (walk/jog )
Deadlift: 6 reps
Recover (2 minutes)
Sprint (10 seconds)
Repeat 3 more times
Cool-down (10-15 minutes)

11. Aerobic Training
As discussed earlier, Anaerobic training is without oxygen.
Aerobic Training is WITH oxygen.
This type of training can be sustained for longer than a few minutes.
The main focus on this type of exercise is improving cardiorespiratory fitness.

12. Oxygen Transfer
Breathing at any point in time, provides the body oxygen and releases carbon dioxide.
Once the oxygen is transferred in the lungs, it enters the bloodstream.
Once in the blood, RBC’s (Red Blood Cells) carry the oxygen to the heart.
Once arrived at the heart, the oxygen is pumped through the circulatory system.
Video:

13. Energy Sources
While training aerobically, there are 3 main sources of energy.
Glycolysis, Krebs Cycle, Electron Transport Chain.
Each source creates products that are used in the following to keep producing ATP.
The amount of ATP produced by these 3 systems are almost limitless.

14. Glycolysis
Aerobic Glycolysis is the same as anaerobic, except it has different outcomes because oxygen is present.
Since oxygen is present, pyruvate is converted into Acetyl-Coenzyme A (Acetyl CoA for short)
4 ATP is produced, but only 2 is available to use.

15. Krebs Cycle
In this stage, the Acetyl CoA is broken down into Carbon dioxide and hydrogen ions.
2 ATP are synthesized and made available
The Hydrogen ions are transferred to the electron transport chain

16. Electron Transport
The hydrogen ions from the Krebs Cycle are carried into this stage by carrier molecules.
The ions are then transferred to molecules inside the transport chain.
While here, they will go through a series of reactions
A hydrogen ion gradient is created. As hydrogen moves across the gradient, another form of ATPase phosphorylates ADP to form ATP.
34 ATP is produced by this stage alone.

17. Benefits from Aerobic The benefits from Aerobic Training include:
Improved Endurance
Lower Blood Pressure
Reduce Body Fat
Increase HDL cholesterol
Improved Glucose Tolerance
Lower Blood Triglycerides

18. Muscle Fiber
The Muscle Fiber used during Aerobic Exercise is the Type 1 fiber.
This fiber is not like the Type 2 fibers found during anaerobic training.
This fiber has the following characteristics:
Slow Contraction Time
High Resistance to Fatigue
Low Force Production
Fuel Source is Fat

19. Standard Routine Warmup (10-15 minutes walking/jogging)
30-45 minutes of jogging/running outside or on a treadmill
HIIT (15 second burst of max effort followed by 1 minute rest) for 20 minutes
Cool Down (10-15 minutes including stretching)
*Pick either jogging or HIIT.

20. Test Your Own Cardio Fitness
You can test your own fitness by the following tests:
Resting Heart Rate
Shuttle Run (PACER)
1 mile Run
VO2 Max

21. References
Basic Concepts of Exercise Physiology. (n.d.). Retrieved October 03, 2016, from By a Friend', artTitle = $(. (n.d.). Aerobic Exercise Causes, Symptoms, Treatment - Biologic Basis of Aerobic Exercise - eMedicineHealth. Retrieved October 03, 2016, from (n.d.). Go Anaerobic: What It Is and Why to Do It. Retrieved October 03, 2016, from anaerobic-what-it-is-and-why-to-do-it The Aerobic System. (n.d.). Retrieved October 3, 2016, from aerobic-system