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Training for Anaerobic and Aerobic Power
Principles of Training:
1. Overload principle- to exercise at a level above normal that cause certain training
adaptations to take place
2. Specificity principle – depending on the type of overload there are specific metabolic
and physiologic adaptations which create specific training effects.
a. Specificity of VO2 max- the overload must engage the specific muscles to be
trained (VO2 max of trained swimmers had no increase in VO2 max when
evaluated on a treadmill).
b. Specificity of local changes – training adaptations are only seen in the
specifically trained muscles and would only be seen when these muscles
were activated (VMO of a trained cyclist)
3. Individual differences principle – training benefits are optimized when programs are
planned to meet the individual needs and capacities of the participants.
4. Reversibility principle – even for highly conditioned athletes the beneficial effects of
exercise training are transient and reversible. Detraining can begin within 2 weeks.
Physiologic Consequences of Training:
1. Anaerobic system changes: changes in short-term energy systems (sprint/power
training)
a. Increases in resting levels of anaerobic substrates (ATP, CP, free creatine,
glycogen)
b. Increases in the quantity and activity of key enzymes controlling the
anaerobic phase of glucose breakdown (mainly in the fast twitch fibers)
c. Increases in capacity for levels of blood lactic acid during all-out exercise
following anaerobic training
i. Due to enhanced levels of glycogen and glycolytic enzymes
ii. Improved “pain” tolerance to fatigue exercise
2. Aerobic system changes: oxygen transport
a. Mitochondria from trained skeletal muscle have an increased capacity to
generate ATP aerobically by oxidative phosphorylation.
b. Increase in the size and number of mitochondria
c. Skeletal muscle myoglobin content increases by 80%
i. This increases the amount of oxygen within the cell.
d. Increase in the trained muscle’s ability to mobilize and oxidize fat
i. This is caused by an increase in blood flow to the muscle during
exercise
e. Greater capacity to oxidize (use) carbohydrate
i. Because of this athletes will store more CHO in their muscles for easy
access.
f. Produces metabolic changes in muscle fiber type.
g. Selective hypertrophy of specific muscles
Related Cardiovascular and Respiratory Changes
1. Heart size – weight and volume increase with training, increase in size of left
ventricle.
2. Blood volume – increases in plasma volume and total hemoglobin
a. Enhances oxygen delivery during exercise
3. Heart rate – resting and submaximal HR decreases
4. Stroke volume – increases at rest and during exercise
5. Cardiac output – most significant change, major factor in distinguishing champion
athletes from everyone else
6. Oxygen extraction – measured increases
7. Blood flow and distribution
8. Blood pressure – most decreases are seen in systolic pressure in hypertensive
patients
9. Respiratory function – higher maximum ventilation due to increased tidal volume
and breathing frequency
“Well-hydrated, trained individuals exercise more comfortably in hot environments because of
a more responsive heat regulatory mechanism. Trained individuals dissipate heat faster and
more economically and thereby cool the body more effectively. This means that the metabolic
heat generated by exercise causes less heat strain and thus prolongs one’s exercise tolerance.”
-Victor Katch, Associate Professor, Department of Pediatric Cardiology, School of Medicine
University of Michigan, Ann Arbor, Michigan