1. Training for Anaerobic and Aerobic Power
Chapter 21
Training for Anaerobic
and Aerobic Power
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

2. Training Principles Overload principle
Overload may be achieved using a combination of
Intensity
Duration
Frequency
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

3. Training Principles Specificity principle
Exercise training specificity
Specificity of O2max
Specificity of local changes
Individual differences principle
Reversibility principle
Detraining
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

4. Anaerobic System Changes with Training
Increases in resting muscle levels of
ATP
PCr
Free creatine
Glycogen
Glycolytic enzymes
Resulting in increased capacity to generate blood lactate
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

5. Aerobic System Changes with Training
Metabolic adaptations include
Number and size of mitochondria
Aerobic system enzymes
Fat and carbohydrate metabolism
Muscle fiber type and size
Myoglobin concentration
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

6. Aerobic System Changes with Training
Cardiovascular adaptations
Cardiac hypertrophy: the “athlete’s heart”
Plasma volume
Heart rate
Stroke volume
Cardiac output
Oxygen extraction (a- O2 difference)
Blood flow and distribution
Blood pressure
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

7. Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

8. Aerobic System Changes with Training
Pulmonary adaptations with training
Maximal exercise
Increases ventilation
Submaximal exercise
Reduces the ventilatory equivalent for oxygen
Tidal volume increases and breathing frequency decreases
Training may benefit ventilatory endurance.
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

9. Aerobic System Changes with Training
Blood lactate concentration
Decreased production
Increased clearance
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

10. Other Aerobic Training Adaptations
Body composition changes
Increased lean mass
Decreased fat mass
Body heat transfer
Performance changes
Psychologic benefits
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

11. Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

12. Factors that Affect the Aerobic Training Response
Initial level of aerobic fitness
Training intensity
Training duration
Training frequency
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

13. Training Intensity Overload intensity Perception of effect
Train at a percentage of HRmax
55 – 70% HRmax to get a training effect
Age-predicted maximum heart rates
Karvonen method
Perception of effect
Lactate threshold
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

14. Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

15. ACSM’s Updated Fitness Guidelines and Recommendations
Cardiovascular
40 – 85% of O2max
55 –90% HR max
3 or more days per week
20 – 60 minutes
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

16. ACSM’s Updated Fitness Guidelines and Recommendations
Muscular strength
One set of 8 – 10 different exercises
8 – 12 reps
2 – 3 days per week
Joint flexibility
Static and dynamic range of motion exercises, 4 reps
2 to 3 times per week
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

17. Trainability and Genes
Responses to training are very dependent upon genetics.
Responder vs. nonresponder
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

18. Maintenance of Aerobic Fitness Gains
Intensity plays principal role
Tapering for peak performance
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

19. Methods of Training Anaerobic training Aerobic training
Intramuscular high-energy phosphates
Lactate-generating capacity
Aerobic training
Interval training
Continuous training
Fartlek training
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

20. Overtraining Sympathetic form Parasympathetic form Hyperexcitability
Restlessness
Impaired performance
Parasympathetic form
Increased vagal activity at rest
Chronic fatigue during exercise and recovery
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

21. Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

22. Selected mechanisms underlying genesis of overtraining syndrome in endurance sports
Overload
Overreaching
Overtraining syndrome
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

23. Exercising During Pregnancy
Exercise effects on the mother
Increases in
Blood volume
Resting oxygen consumption
Resting heart rate
Ventilatory response to exercise
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition

24. Exercising During Pregnancy
Exercise effects on the fetus
Reduced placental blood flow
Fetal hyperthermia
Reduced fetal glucose supply
Copyright © 2007 Lippincott Williams & Wilkins.
McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition