![]() Out of the air more easily n This will be specific to the muscles V E ÷ VO 2 n This means that the lungs can take O 2 ![]() (MMV) – Enhanced ventilatory muscle endurance – Decreased ventilatory equivalent for Pressure n May decline 6-10 mmHg Responses to Aerobic Training n Pulmonary Adaptations: – Increased Max VO 2 – Increased Max minute ventilation Muscles – Decrease Systolic and Diastolic blood Muscles – Increased capillarization in trained Skeletal muscle – Increased blood flow to active Left ventricular cavity size + thickend walls – known as eccentric hypertrophy) – Increased plasma volume (up to 20%) – Increased stroke volume – Decreased HR at rest and submaximalĮxercise – Increased maximal cardiac output – Increased O 2 extraction by Will give greater improvement in aerobic fitness level Responses to Aerobic Training n Metabolic Adaptations: – Increase in mitochondrial size and # – Increase in aerobic enzymes (e.g.Įnzymes involved in Kreb’s cycle, ETC, Beta-oxidation) – Improvement in ability to utilizedįats, particularly the triglycerides stored in the active muscles – Improved ability to use and store CHO – Larger slow-twitch fibers CHO vs Fat following aerobic training Responses to Aerobic Training n Cardiovascular Adaptations: – Increased heart size (increase in Maximal exercise effort Talk Test n Exercise intensity may be set on theīasis of the “individual’s” ability to talk while exercising n Ability to talk while exercisingĭenotes a minimal improvement response in aerobic conditioning n Higher than “ability to talk” level May be obtain by: 220-Age or from recorded Moderately paced exercise per session results in aerobic improvement n Intensity of training – Most critical factor in aerobicĬonditioning – Achieving a HR of 130-140 bpm (collegeĪt 70% HRmax Karvonen Method n One of most common ways of setting upĪ target (or threshold stimulus) heart rate is: HR threshold The greater the improvement n Frequency of training – Aerobic benefits occur primarily withĮxercise 3 days/week for at least 6 weeks n Duration of training – 20 to 30 minutes of continuous, improved a-VO 2ĭifference) Factors influencing aerobic conditioning n Initial level of cardiorespiratoryįitness – The lower the initial fitness level, improved cardiac output) – DevelopingĪctive muscle’s ability to consume O 2 (i.e. Higher levels of blood lactate n Increased tolerance to muscle fatigue Aerobic Training n Focus should be on: – Enhancing centralĬirculation’s capacity to deliver O 2 (i.e. PFK – rate limiting enzyme in glycolysis) n Increased ability to generate ability to generate Glycogen n Increased quantity and activity of glycolytic enzymes Performing the sport acitivity Responses to Anaerobic Training n Increased intramuscular levels of ATP, PC, and ![]() With 3-5 min recovery periods n Should involve muscles that are 200 to 400 yd run) n Exercise bouts should be repetitive System n Involves highly intense exercise bouts Performing the sport activity – Training Glycolytic (lactic acid) 100 yd dash) n Exercise bouts should be repetitive n Should involve muscles that are (this approximates 1% loss per day) Anaerobic Training n Focus should be on: – Training ATP-PC system n Involves highly intense efforts ofĥ-10 seconds (e.g. 20 days of bed rest can result in: - 20-25% decrease in aerobic capacity Swimmers General Training Principles n Individual Differences Principle - Fitness level at start of training may differ - Must adjust to individual needs and capacities - Reversibility Principle - Detraining occurs rapidly when a person stopsĮxercising E.g. cardiovascular and muscular endurance activities are incorporated for strength and power activities are incorporated for baseball players E.g. Aerobic Energy Systems Exercise Performance n Dependent on 3 major energy systems: n ATP-PC System n Lactic Acid System n Aerobic System Energy System Involvement General Training Principles n Overload Principle - Application of “above normal” effort - Specificity Principle - AlsoĪdaptations to imposed demands) principle - Application of particular efforts related to the sport
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |