Conditioning for Anaerobic

and Aerobic Power

Chapter 19
 Anaerobic vs. Aerobic
Energy Systems
 Anaerobic
– ATP-CP : 10 sec. Or less
– Glycolysis : Few minutes

 Aerobic
– Krebs cycle
2 minutes +
– Electron Transport Chain
 Energy Transfer Systems and Exercise
100%

Anaerobic
% Capacity of Energy System

Glycolysis

Aerobic
Energy
System

ATP - CP

10 sec 30 sec 2 min 5 min +

Anaerobic Conditioning
 Phosphate Pool
– All out bursts of 5-10 seconds will significantly deplete
the ATP-CP system.
– Very little LA produced (< 10-15 sec. Bursts)
– Rest periods of 30 – 60 seconds will provide complete
recovery ([ATP-CP] back to normal)
– High intensity interval training
 Increases [ATP-CP]
 Facilitates neuromuscular adaptations to the RATE and
PATTERN of the movement.
Anaerobic Conditioning
 Glycolysis / Lactic Acid System
– ALL OUT effort beyond 10 seconds (usually 1 min.)
– Very taxing on athlete (psychologically and physically)
– Recover twice as long exercise bout
 2-1 ratio
– Results in “stacking” of LA → Increasingly high [LA]
– Full recovery ([LA] back to baseline) may take hours.
– ONLY occurs in muscles overloaded!
Aerobic Energy Production
 Steady
state exercise beyond 3-4 minutes is
powered mainly by Aerobic Glycolysis
– Pyruvic Acid & Lipid/Protein fragments enter Kreb’s
Cycle and ETC. Energy produced resynthesizes
ATP.
– As long as sufficient O2 is available to meet energy
needs, fatigue is minimal and exercise continues!
– The intensity that elicits anaerobic metabolism is
dependant on the person’s aerobic capacity
 Glucose Anaerobic

Energy H+

Pyruvic Acid (2) Lactic Acid (2)

ATP
Inter Cellular Fluid
Mitochondria
CO2 & H +
Fatty
Acids Aerobic
Acetyl Co-A (2)
Amino
Acids

Energy ATP
Krebs
CO2
Cycle H+ To ETC
 Energy ATP
Krebs
CO2
Cycle
H+

Electron ATP
Transport
Chain
--
2H+ + O = H2O
Aerobic Capacity
Ability of the Cardiovascular
system to deliver oxygen rich
blood to body tissues.
Muscles ability to process and
utilize oxygen to produce
energy.
Evaluating Aerobic Capacity
 Measure
– VO2max via spirometry / graded exercise stress test
 Estimate
– Sub-maximal graded exercise test
– Step test
Based on the fact that individuals with higher SV will recover
faster
Recovery HR will be lower in individuals w/ higher VO2max
 Sub-Max Graded Test
250

200
HeartRate

Age Predicted HR max

150

Predicted VO2max
100

50

0
0 10 20 30 40 50
Workload (VO2) 45
m
l /k
g/
m
in
 Heart Rate Response to
Step Test
180
160
140 Sedentary

120 Trained

100 Elite Athlete

80
60
40
20
Rest Begin 1 min 2 min End 1 min 2min
Exercise Exercise
 Factors That Effect Aerobic
Conditioning

Initial
level of cardiovascular fitness
Frequency of training
Duration of training
Intensity of training
Specificity of training
 Initial Fitness Level
 Lower initial fitness level allows more
room for improvement
 Generally “average” individual can expect
5-25% improvement w/ 12 weeks of
training
 Everyone has GENETIC Limit
 Some people are genetically more gifted
and/or respond better to training
 Frequency of Training
Generally recommended: at least 3
X’s/week
Training 4 or more days per week
results in only small increases in VO2max

Weightcontrol: 6 or 7 days/week
recommended
 Duration of Training
30 minutes of continuous
exercise is recommended
Discontinuous exercise of
greater intensity has shown
comparable results
 Continuous vs. Discontinuous
Exercise
 Continuous (Long Slow Distance , LSD)
– 70-90% of HR max
– Less taxing on individual
 Interval Training
– Repetitive exercise intervals separated by rest
intervals
– Exercise Interval: 90% HR max
– Rest interval: 3X’s as long as exercise (3:1 ratio)
 Training Intensity
 Most critical factor in training
 May be expressed as:
% of VO2max
Heart rate or % of maximum HR
– METS
– Rating of Perceived Exertion (RPE)
– Calories per unit time
 Training Intensity
 Threshold for aerobic improvement
– At least 50-55% of VO2max
– 70%+ of age predicted max HR (220-age)
– Often referred to as “conversational exercise”
 Overload will eventually become average activity
– Must increase intensity / duration to continue
improvement in CV endurance
 ACSM
Recommendations
 Atleast 3X’s per week
 30 – 60 minutes
 Continuous, large muscle mass
exercises
 Expend at least 300kcals per session
 70% of age predicted max HR
 Specificity of Aerobic Training
 Training response is specific to the activity
that is utilized for exercise sessions
– IE cycling will result in large increases in aerobic
capacity while cycling but only small increases in
CV endurance while swimming.
Due to the inefficiency of the muscles that are not
trained
LA production / LA tolerance is not improved in these
muscles
 Guidelines
 Start slowly
– Much higher risk of injury before adaptation occurs
 ↑ strength of tendons / ligaments & ↑ CT in muscle
 Warm Up (50-60% Max HR)
↑ temp. of & blood flow to muscle
– Gentle stretching
 Dress for the weather
 Cool Down
– Increases LA removal
– Decreases pooling of blood in veins
– Gentle stretching