Aerobic and anaerobic training

Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.

1. AEROBIC AND ANAEROBIC TRAINING, IT’S EFFECTS AND DIFFERENCE.

2. How do muscle cells obtain the energy to perform exercise?

3. Exercise intensity ADP, Pi, creatine phosphate in skeletal muscle cells Glycolysis Oxidative phosphorylation Low ATP and creatine phosphate stimulate glycolysis and oxidative phosphorylation . Exercise can increase rates of ATP formation and breakdown more than tenfold Muscle metabolism

4. Creatine phosphate and stored ATP – first few seconds Glycolysis – after approx. 8-10 seconds Aerobic respiration – maximum rate after 2-4 min of exercise Repayment of oxygen debt – lactic acid converted back to pyruvic acid, rephosphorylation of creatine (using ATP from oxidative phosphorylation), glycogen synthesis, O 2 re-binds to myoglobin and Hb)

5. Energy sources during exercise ATP and CP – alactic anaerobic source Glucose from stored glycogen in the absence of oxygen – lactic anaerobic source Glucose, lipids, proteins in the presence of oxygen – aerobic source

6. Types of Exercise Anaerobic exercise (sprinting, weight-lifting) – short duration, great intensity (fast-twitch muscle fibers); creatine phosphate + glycogen (glucose) from muscle WHITE MUSCLE FIBERS: large in diameter light in color (low myoglobin) surrounded by few capillaries relatively few mitochondria high glycogen content (they have a ready supply of glucose for glycolysis) o 2

7. Types of Exercise Aerobic exercise (long-distance running, swimming)- prolonged but at lower intensity (slow-twitch mucle fibers) fuels stored in muscle, adipose tissue and liver - the major fuels used vary with the intensity and duration of exercise (glucose – early, FFA – later) RED MUSCLE FIBERS : red in colour (high myoglobin content) surrounded by many capillaries numerous mitochondria low glycogen content (they also metabolize fatty acids and proteins, which are broken down & enters the Krebs cycle) o 2

8. Anaerobic “Without oxygen” short bursts of activity Anaerobic systems-rapid sources of ATP for short periods of time Phosphagen System get going at beginning of exercise leap out of seat muscles can store only enough high energy phosphagens to produce ATP for 1-60 sec. of activity wt. lifting and sprinting

9. Lactic acid system Produces ATP by breaking down carbs (glucose) without 02. Energy, lactic acid, and heat are produced. Lactic acid builds up and makes the muscle feel heavy and “burn”. Build up of lactic acid is associated with muscle exhaustion. Exercises-short, intense, and powerful. Muscular strength, endurance, and cardiorespiratory fitness.

10. Aerobic Metabolism “With” oxygen breaks down carbs and fat to produce ATP(energy), CO2, H2O, and heat. CO2 transported by the body to lungs where it is exhaled, heat and water released through sweat. Primary source of fuel for the aerobic system-carbs. Body conserves carbs and uses fat-richer source of energy(fatty acid oxidation). Need to exercise at least 20 min. exercise moderately for a longer period of time. Aerobic exercises -continuous, rhythmic activity-large muscle groups.

11. Warm up/Cool down Warm-up 5-10 min. Prepare body for activity raise core temp. 1-2 degrees Stretching See text for Flexibility Exercises. Cool-down reduce bodies exertion level, improve flexibility, prevent muscle soreness.

12. Aerobic Exercise Step Aerobics Gin Miller-Reebok. Bench=4-12” (8”). power movement. Aqua Aerobics HR=10-15% lower than land. Outdoor dehydration H2O temp.=83-86d. Cooler for people with MS, warmer for arthritis, hot for stretching only.

13. Aerobics Circuit training- series of stations. Do not lower head below heart. Interval training- short recovery breaks. Slide Aerobics- low impact-lateral movement, speed skating, socks. Cross-training- more complete workout.

14. Bobsledding Rock climbing Sailing Throwing Body building Alpine skiing Gymnastics Wrestling Boxing Track cycling Rowing Sprinting Anaerobic ATP-PCr Glycolysis Archery Auto racing Diving Figure skating Football Rugby Basketball Ice hockey Soccer Swimming Billiards Bowling Curling Golf Baseball Softball Tennis-dubs Volleyball Nordic skiing Running Field hockey Tennis-singles Aerobic Krebs Cycle ET Chain Low Moderate High Dynamic Nature

15. Three Systems of Energy

16. II. TRAINING PRINCIPLES Major objective in exercise training is to cause biological adaptations. pecificity rogression verload eversibility rait

17. 1. Specificity of Training In order for a training program to be beneficial, it must develop the specific physiological capabilities required to perform a given sport or activity. SAID : specific adaptation to imposed demand.

18. 2. Progressive Overload Overload must be progressive to continue to prompt training adaptations.

19. 3. Overload Exercising at a level above normal brings biological adaptations that improve functional efficiency. In order to overload aerobic or anaerobic systems, training must be quantified . Quantity of Training: intensity & volume (frequency and duration).

20. 4. Reversibility Most metabolic and cardiorespiratory benefits gained through exercise training are lost within relatively short period of time after training is stopped. In one experiment, VO 2 max, maximal stroke volume and cardiac output decreased roughly 1% per day during 20 days bed rest.

21. Detraining

22. Detraining

23. 5. Individual Traits Relative fitness level at beginning of training. Trainees respond differently to given exercise stimulus.

24. Anaerobic Training ATP- PCr System: All-out bursts for 5 to 10 sec. Recovery progresses rapidly (30 to 60 sec). Glycolytic System: Bouts of up to 1 min of intense, rhythmic repeated several times interspersed with 3-5 min recovery (“lactate stacking”).

25. Anaerobic Training Effect Heart Changes due to pressure overload . Thickened septum Thickening of posterior wall Increased left ventricular mass with no change in left ventricular end diastolic volume (concentric hypertrophy)

26. A. Anaerobic Training Effect Increased intramuscular levels of anaerobic substrates: ATP, CP, and Glycogen Increased quantity and activity of key enzymes that control anaerobic phase of glycolysis Increased capacity to generate high levels of blood lactate (and pain tolerance) No research for improved buffering capacity.

27. B. Training Methods Acceleration Sprints: gradual increases from slow to moderate to full sprinting in 50-100 m segments followed by 50 m light activity. Sprint Training: Repeated sprints at maximal speed with complete recovery (5 minutes or more) between repeats. Only 3 to 6 bouts in a session. Interval Training: Repeated periods of work alternated with periods of relief.

28. C. Prescription Content Training Time: rate of work during the work interval (e.g. 200-m in 28 seconds) Repetitions: number of work intervals per set (e.g. six 200-m runs) Sets: a grouping of work and relief intervals (e.g. a set is six 200-m runs @ 28 sec, 1:24 rest interval) Work-relief Ratio: time ratio of work and relief (e.g., 1:2 means relief is twice work) Type of Relief: rest or light to mild exercise

29. F. Exercise during Pregnancy During vigorous exercise, some blood diverted from uterus & could pose hazard to fetus Elevation in maternal core temperature could hinder heat dissipation from fetus

30. Insulin concentration falls significantly after 20-30 min exercise , and goes on falling (at a lower rate) if the exercise continues 2-3 hours Why insulin falls?

31. Thank you