1. Metabolic Adaptations to Training How Can We Maximize Our Potential To Perform?

2. Adaptations To Aerobic Training ä Increase size of ST muscles ä FTb fibers take on FTa characteristics ä Increase capillary density ä Increase myoglobin up to 75% ä Increase size and number of mitochondria ä Increase enzyme activity ä Muscles store more glycogen ä Muscles store more triglyceride ä Glycogen sparing effect

3. Training The Aerobic System ä Frequency ä 3 - 5 days a week ä 700 - 900 Kcal a day, no more ä Intensity ä 50 - 85% of VO2 max or (HRR) ä intervals with short rest periods ä continuous training has advantage ä Time ä volume of training stresses energy levels for adaptation ä Specificity

4. Adaptations To Anaerobic Training ä Increased ATP-PCr use (5s) ä Increased strength ä Increased enzyme activity (30s) ä Efficiency of movement ä Increased aerobic capacity which decreases lactic acid ä Increased buffering of lactic acid which decreases fatigue