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Chapter 21 Training for Anaerobic and Aerobic Power Chapter 22 Muscular Strength: Training Muscles to Become Stronger Chapter 23 Special Aids to Exercise Training and Performance
Chapter 21
Training for Anaerobic and Aerobic Power
Chapter Objectives
Understand the concepts of overload, specificity, reversibility Understand the metabolic adaptations associated with anaerobic training Understand the metabolic adaptations associated with aerobic training Understand the cardiovascular and pulmonary adaptations to aerobic training
Training Principles
Training Principles
Overload Principle
Regular application of a specific exercise overload enhances physiologic function to induce a training response
Training Principles
Specificity Principle
Adaptations in metabolic and physiologic functions that depend upon the type and mode of overload imposed. Specific exercise elicits specific adaptations to create specific training effects
Training Principles
Specificity Principle (contd)
Specificity of VO2max
Training Principles
Specificity Principle (contd)
Specificity of local changes
Overloading specific muscle groups with endurance training enhances exercise performance and aerobic power by facilitating oxygen transport AND use at the local level of the trained muscle Example:
Vastus lateralis muscle of well-trained cyclists has greater oxidative capacity than that of endurance runners Greater regional blood flow in active tissues Increases microcirculation More effective distribution of Q Combined effects of both factors
Training Principles
Training Principles
Specificity Principle (contd)
Individual differences principle
Many factors contribute to individual variation in the training response
A persons relative fitness values at the start of training (i.e. initial value) Genetic factors
Training Principles
Training Principles
Reversibility Principle
Loss of physiologic and performance training adaptations occurs rapidly when a person terminates participation in regular exercise
Training Principles
Training Principles
94%
117%
29%
26%
30
31
Increases synthesis and retention of albumin Hemoglobin mass and blood volume averaged 35% higher in endurance athletes compared to untrained subjects.
Blood Vessel
8 6 4 2 0 -2
CON EX EXSAL
CON EX EXSAL
30 min REC
24 hrs REC
EX
EXSAL
Blood Pressure
Decreases
Submaximal exercise
Reduces the ventilatory equivalent for oxygen Tidal volume increases and breathing frequency decreases