Download Anaerobic and Aerobic Power Training

Principles of Exercise
Training
CHAPTER 9 Overview
• Terminology
• General principles of training
• Resistance training
• Anaerobic and aerobic power training programs
Terminology:
Muscular Strength
• Strength: maximal force that a muscle or
muscle group can generate
– Static strength
– Dynamic strength (varies by speed and joint angle)
• 1 repetition maximum (1RM): maximal
weight that can be lifted with a single effort
– Start with proper warm-up
– Add weight until only 1 repetition can be performed
Terminology:
Muscular Power
• Muscular power: rate of performing work
– Explosive aspect of strength
– Power = force x (distance/time)
• Power more important than strength for
many activities
• Field tests not very specific to power
• Typically measured with electronic devices
Figure 9.1
Terminology:
Muscular Endurance
• Endurance: capacity to perform repeated
muscle contractions (or sustain a single
contraction over time)
• Number of repetitions at given % 1RM
• Increased through
– Gains in muscle strength
– Changes in local metabolic, cardiovascular function
Table 9.1
Terminology:
Aerobic Power
• Aerobic power: rate of energy release by
oxygen-dependent metabolic processes
• Maximal aerobic power: maximal capacity
for aerobic resynthesis of ATP
– Synonyms: aerobic capacity, maximal O2 uptake,
VO2max
– Primary limitation: cardiovascular system
– Can be tested in lab or estimated from wide variety
of field tests
Terminology:
Anaerobic Power
• Anaerobic power: rate of energy release by
oxygen-independent metabolic processes
• Maximal anaerobic power: maximal capacity
of anaerobic systems to produce ATP
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Also known as anaerobic capacity
Maximal accumulated O2 deficit test
Critical power test
Wingate anaerobic test
General Principles of Training:
Principle of Individuality
• Not all athletes created equal
• Genetics affects performance
• Variations in cell growth rates, metabolism,
and cardiorespiratory and neuroendocrine
regulation
• Explains high versus low responders
General Principles of Training:
Principle of Specificity
• Exercise adaptations specific to mode and
intensity of training
• Training program must stress most relevant
physiological systems for given sport
• Training adaptations highly specific to type
of activity, training volume, and intensity
General Principles of Training:
Principle of Reversibility
• Use it or lose it
• Training  improved strength and
endurance
• Detraining reverses all gains
General Principles of Training:
Principle of Progressive Overload
• Must increase demands on body to make
further improvements
• Muscle overload: muscles must be loaded
beyond normal loading for improvement
• Progressive training: as strength ,
resistance/repetitions must  to further 
strength
General Principles of Training:
Principle of Variation
• Also called principle of periodization
• Systematically changes one or more
variables to keep training challenging
– Intensity, volume, and/or mode
–  Volume/ intensity
–  Volume/ intensity
• Macrocycles versus mesocycles
Resistance Training Programs:
Training Needs Analysis
• First appropriate step in designing and
prescribing appropriate resistance training
program identifies
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Muscle groups to target
Type of training
Energy system to stress
Injury prevention needs
• Specifics of resistance training program
design based on needs analysis
Resistance Training Programs:
Strength, Hypertrophy, and Power
• Should involve concentric (CON), eccentric
(ECC), and isometric contractions
– CON strength maximized by ECC
– ECC benefits action-specific movements
• Exercise order
– Large muscle groups before small, multijoint before
single joint, high intensity before low intensity
• Rest periods based on experience
– Novice, intermediate lifters: 2 to 3 min between sets
– Advanced lifters: 1 to 2 minutes between sets
Resistance Training Programs:
Static-Contraction Resistance
• Muscle force without muscle shortening
• Also called isometric training
• Early evidence showed great promise
– Later evidence did not support early findings
– Isometric training nonetheless still popular
• Ideal for immobilized rehab situations
Resistance Training Programs:
Free Weights Versus Machines
• Free weights (constant resistance)
– Tax muscle extremes but not midrange
– Recruit supporting and stabilizing muscles
– Better for advanced weight lifters
• Machines
– May involve variable resistance
– Safer, easier, more stable, better for novices
– Limit recruitment to targeted muscle groups
Figure 9.2
Resistance Training Programs:
Dynamic Eccentric Training
• Emphasizes ECC phase of contraction
– In this phase, muscle’s ability to resist force greater
than with CON training
– Theoretically produces  strength gains versus
CON
• Early ECC versus CON research equivocal
• More support from recent studies
– ECC + CON workouts maximize strength gains
– ECC important for muscle hypertrophy
Resistance Training Programs:
Variable-Resistance Training
• Resistance  in weakest ranges of motion,
 in strongest ranges
• Muscle works against higher percentage of
its capacity at each point in range of motion
• Basis for several popular machines
Figure 9.3
Resistance Training Programs:
Isokinetic Training
• Movement at a constant speed
– Angular velocity can range from 0 to 300°/s
– Strong force opposed by more resistance
– Weak force opposed by less resistance
• Resistance from electronics, air, or
hydraulics
• Theoretically allows maximal contraction at
all points in range of motion
Resistance Training Programs:
Plyometrics
• Also known as stretch-shortening cycle
exercise
– Uses stretch reflex to recruit motor units
– Stores energy during ECC, released during CON
– Example: deep squat to jump to deep squat
• Proposed to bridge gap between speed and
strength training
Figure 9.4
Resistance Training Programs:
Electrical Stimulation
• Pass current across muscle or motor nerve
– Ideal for recovery from injury or surgery
– Reduces strength loss during immobilization
– Restores strength and size during rehab
• No evidence of further supplemental gains
in healthy, training athletes
Resistance Training Programs:
Core Stability and Strength
• Core: trunk muscles around spine and
viscera
– Abdominal muscles
– Gluteal muscles, hip girdle
– Paraspinal, other accessory muscles
• Yoga, Pilates, tai chi, physioball
• Proximal stability aids distal mobility
Resistance Training Programs:
Core Stability and Strength
• May decrease likelihood of injury
• Increases muscle spindle sensitivity
– Permits greater state of readiness for joint loading
– Protects body from injury
• Core musculature mostly type I fibers,
responds well to multiple sets and high reps
Anaerobic and Aerobic
Power Training
• Train sport-specific metabolic systems
• Programs designed along a continuum from
short sprints to long distances
– Sprints: ATP-PCr (anaerobic)
– Long sprint/middle distance: glycolytic (anaerobic)
– Long distance: oxidative system (aerobic)
Table 9.2
Table 9.2 (continued)
Anaerobic and Aerobic Power
Training: Interval Training
• Repeated bouts of high/moderate intensity
interspersed with rest/reduced intensity
– More total exercise performed by breaking into bouts
– Same vocabulary as resistance training: sets,
repetitions, time, distance, frequency, interval, rest
• Example
– Set 1: 6 x 400 m at 75 s (90 s slow jog)
– Set 2: 6 x 800 m at 180 s (200 s jog-walk)
Anaerobic and Aerobic Power
Training: Interval Training
• Appropriate for all sports and activities
• For given sport, first choose mode, then
adjust
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Rate of exercise interval
Distance of exercise interval
Number of repetitions and sets per training session
Duration of rest/active recovery
Type of activity during active recovery
Frequency of training per week
Anaerobic and Aerobic Power
Training: Exercise Interval Intensity
• Determined by duration/distance or % HRmax
• Duration and distance more practical
– One method: Use best time at a set distance, adjust
duration by desired intensity
– Intensity depends on fitness, number sets/reps, etc.
– ATP-PCr system training ~90 to 98% intensity
– Anaerobic glycolytic training ~80 to 95% intensity
– Aerobic oxidative training ~75 to 85% intensity
Anaerobic and Aerobic Power
Training: Exercise Interval Intensity
• % HRmax a better index of physiological
stress
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HRmax determined by lab test, all-out run
ATP-PCr training ~90 to 100% HRmax
Anaerobic glycolytic training ~85 to 100% HRmax
Aerobic-oxidative training ~70 to 90% HRmax
• Heart rate monitors helpful for recording HR
for duration of workout
Figure 9.5
Figure 9.6
Anaerobic and Aerobic Power
Training: Distance of Interval
• Determined by requirements of activity
• Sprint training: 30 to 200 m (even 400 m)
• Distance training: 400 to 1,500+ m
Repetitions and Sets per Session
• Largely sport specific
• Short, intense intervals  more repetitions
and sets
• Longer intervals  fewer repetitions and
sets
Anaerobic and Aerobic Power
Training: Duration of Rest Interval
• Depends on how rapidly athlete recovers
– Based on HR recovery (fitness and age dependent)
– <30 years: HR should drop to 130 to 150 beats/min
– >30 years: subtract 1 beat for every year over 30
• For active recovery between sets, HR <120
beats/min
Anaerobic and Aerobic Power
Training: Activity During Rest Interval
• Exercise intensity   recovery intensity 
• With better fitness,  intensity or  rest
duration
• Land training: slow or rapid walk or jog
• Swimming: slow swimming or total rest
Anaerobic and Aerobic Power
Training: Frequency of Training
• Depends on purpose of interval training
• World-class runner: 5 to 7 times/week
• Swimmers: interval training every workout
• Team sports: 2 to 4 times/week
Anaerobic and Aerobic Power
Training: Continuous Training
• Training without intervals
• Targets oxidative, glycolytic systems
– Can be high or low intensity
– High intensity near race (85 to 95% HRmax)
– Low intensity: LSD training
Anaerobic and Aerobic Power
Training: LSD Training
• Long, slow distance
• Train at ~60 to 80% HRmax (50 to 75% VO2max)
– Popular, safe
– However, must train near race pace, too
• Main objective: distance, not speed
– Up to 15 to 30 mi/day, 100 to 200 mi/week
– Less cardiorespiratory stress
– Greater joint/muscle stress, overuse injuries
Anaerobic and Aerobic Power
Training: Fartlek Training
• Vary pace from sprint to jog at discretion
• Continuous training + interval elements
• Primarily used by distance runners
– Fun, engaging, variety
– Supplements other types of training
Anaerobic and Aerobic Power
Training: Interval-Circuit Training
• Combined interval and circuit training
– Circuit length 3,000 to 10,000 m
– Interval stations every 400 to 1,600 m
– Stations involve strength, flexibility, or endurance
• Jog, run, or sprint between stations
• Often set in parks or countryside