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

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

3. Copyright © 2007 Lippincott Williams & Wilkins.McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition Training Principles Specificity principle –Exercise training specificity –Specificity of O 2max –Specificity of local changes Individual differences principle Reversibility principle –Detraining

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

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

6. Copyright © 2007 Lippincott Williams & Wilkins.McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition Aerobic System Changes with Training Cardiovascular adaptations –Cardiac hypertrophy: the “athlete’s heart” –Plasma volume –Heart rate –Stroke volume –Cardiac output –Oxygen extraction (a- O 2 difference) –Blood flow and distribution –Blood pressure

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

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

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

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

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

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

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

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

15. Copyright © 2007 Lippincott Williams & Wilkins.McArdle, Katch, and Katch: Exercise Physiology: Energy, Nutrition, and Human Performance, Sixth Edition ACSM’s Updated Fitness Guidelines and Recommendations Cardiovascular –40 – 85% of O 2max –55 –90% HR max –3 or more days per week –20 – 60 minutes

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

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

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

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

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

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

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

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

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