AEROBIC AND ANAEROBIC
TRAINING
Exercise Physiology
PEP 3510
I. ENERGY REQUIREMENTS
 Training
•
for a particular sport or
performance goal must be based on its
energy components.
The amount of time spent in practice in
order to meet the energy requirements
varies according to sport demands.
Bobsledding
Rock climbing
Sailing
Throwing
Body building
Alpine skiing
Gymnastics
Wrestling
Boxing
Track cycling
Rowing
Sprinting
Archery
Auto racing
Diving
Figure skating
Football
Rugby
Billiards
Bowling
Curling
Golf
Baseball
Softball
Tennis-dubs
Volleyball
Basketball
Ice hockey
Soccer
Swimming
Nordic skiing
Running
Field hockey
Tennis-singles
•Low
•Moderate
•High
Dynamic Nature
Anaerobic
ATP-PCr
Glycolysis
Aerobic
Krebs Cycle
ET Chain
Energy Requirements
B
C
D
E
The three energy systems often operate
simultaneously during physical activity.
Relative contribution of each system to total energy
requirement differs markedly depending on exercise
intensity & duration.
Magnitude of energy from anaerobic sources depends
on person’s capacity and tolerance for lactic acid
accumulation.
As exercise intensity diminishes and duration extends
beyond 4 minutes, energy more dependent on aerobic
metabolism.
Three Systems of Energy
II. TRAINING PRINCIPLES
Major objective in exercise training is to
cause biological adaptations.
S pecificity
P rogression
O verload
R eversibility
T rait
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.
Types of Specificity
a Metabolic
b Mode of Exercise
c Muscle Group
d Movement Pattern
The predominant energy source
depends upon (1) duration, and (2)
intensity of exercise.
Metabolic
Specificity
Anaerobic
Power
(Alactacid
Oxygen Debt)
Anaerobic
Endurance
(Lactacid
Oxygen Debt)
Aerobic
Power
(Oxidative
Maximum)
Aerobic
Endurance
(Oxidative
Steady-state)
Metabolic Specificity
2. Progressive Overload
Overload must be progressive to
continue to prompt training
adaptations.
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).
Quantification of Training
Quantity of
Training
Volume
Quality of
Training
Intensity
Intensity of Training
Training intensity relates to how hard one
exercises.
 Exercise intensity represents the most
critical factor for successful training.

Volume of Training
Training adaptations are best achieved when
optimal amount of work in training sessions
 Optimal amount of work varies individually
 Training volume can be increased by either
duration or frequency
 Improvement depends in part on kcals per
session and work/week

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, VO2 max, maximal
stroke volume and cardiac output decreased
roughly 1% per day during 20 days bed rest.

Detraining
Detraining
5. Individual Traits
 Relative
fitness level at beginning of
training.
 Trainees respond differently to given
exercise stimulus.
III. Adaptations to Anaerobic and
Aerobic Training
Training Effect: the chronic anatomic,
morphologic, physiologic, and psychologic
changes that result from repeated exposure
to exercise.
A. Anaerobic Training Effect
1. Increased intramuscular levels of anaerobic
substrates: ATP, CP, and Glycogen
2. Increased quantity and activity of key enzymes
that control anaerobic phase of glycolysis
3. Increased capacity to generate high levels of blood
lactate (and pain tolerance)
o No research for improved buffering capacity.
Anaerobic Training Effect
Heart Changes due to pressure overload.
1. Thickened septum
2. Thickening of posterior wall
3. Increased left ventricular mass with no
change in left ventricular end diastolic
volume (concentric hypertrophy)
B. Adaptations in the Aerobic
System
Metabolic Adaptations
Cardiovascular Adaptations
Pulmonary Adaptations
Body Composition Adaptations
Body Heat Transfer
Metabolic Adaptations
Metabolic Machinery: mitochondrial size
and number
 Enzymes: aerobic system enzymes
 Fat Metabolism: increased lipolysis
 Carbohydrate Metabolism: increased
capacity to oxidize carbohydrate
 Muscle Fiber Type and Size: selective
hypertrophy muscle fiber type.

Cardiovascular Adaptations

Heart Size
– eccentric hypertrophy

Plasma Volume
Oxygen extraction
 Blood flow and
distribution

– Increased capillarization
– Up to 20%

Stroke Volume
– Increases 50-60%
Heart Rate
 Cardiac Output


Blood Pressure
– Decrease 6 to 10 mm Hg
with regular aerobic ex.
Pulmonary Adaptations
Increased maximal exercise minute
ventilation
 Increased ventilatory equivalent: VE/VO2
 In general, tidal volume increases and
breathing frequency decreases

Other Aerobic Changes
Blood Lactate Concentration: extending
level of exercise intensity before OBLA
 Body Composition: reduces body mass and
body fat
 Body Heat Transfer: larger plasma volume
and more responsive thermoregulatory
mechanism.

VI. ANAEROBIC TRAINING
 Goals of Anaerobic Training
B Training Methods
C Prescription Content
D Frequency and Duration
A. Goals of Anaerobic Training
Anaerobic
Training
Goals
To Enhance
Muscle Lactate
Removal and
Lactate Utilization
To Enhance
Anaerobic
Capacity of
Muscles
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”).

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.

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

Interval Training Relief Interval
 1:3
(work: relief) for training
immediate energy systems
 1:2 for training glycolytic energy
systems
 1:1 or 1:1½ for training aerobic
energy systems
D. Frequency and Duration of
Training


The energy demands
of high-intensity
training on the
glycolytic system
rapidly depletes
muscle glycogen
Muscles can become
chronically depleted of
energy reserves
V. AEROBIC TRAINING
A. Goals of Aerobic Training
B. Factors Influencing Aerobic Response
C. Guidelines
D. Training Methods
E. Determining Intensity
F. Exercise During Pregnancy
A. Goals of Aerobic Training
Goals of
Aerobic
Training
Enhance Capacity
Blood
(VO2 Max)
to Deliver
Enhance
Maximal Oxidative
Capacity (QO2)
Muscle's
B. Four Factors that Influence
Aerobic Training Response
Which is most critical for successful aerobic
training?
 Initial fitness level
 Frequency of training
 Intensity of training
 Duration of training
– About 60 minutes of daily physical activity
provides optimal health benefits.
C. Guidelines
Start slowly: severe muscle discomfort &
excessive cardiovascular strain offer no
benefit
 Warm up: adjusts coronary blood flow &
hemoglobin unloading
 Cool-down period: allow metabolism to
regress to resting

D. Aerobic Training Methods
Continuous, slow: Long-distance at a slow,
steady pace
 Continuous, fast: Long-distance at a fast,
steady pace
 Interval sprinting: Repeated periods of work
interspersed with periods of relief
 Speed play (Fartlek): Alternating fast and
slow running over varying, natural terrain

E. Determining Training
Intensity


Train at a percentage of max VO2
Train at a percentage of max HR
(adjust for swimming)


Train at a perceived exertion level
Train at given work rate (speed)
for each exercise interval
Maintaining Aerobic Fitness

Studies reveal that if
exercise intensity is
maintained, the
frequency and
duration of training
can be reduced
considerably without
decrements in aerobic
performance
Aerobic Ex Rx for Fitness
Mode: Rhythmic, Aerobic involving Large
Muscle Groups
 Frequency: 3-5 x/week
 Intensity: 50 – 85% VO2 max, HRR; 6090% HR max (college age 50-55 % HRR or
70% HR max minimum and 85-90% HRR
90% HR max upper limit)
 Duration: 20 – 60 minutes

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
VI. TRAINING PHASES
Training
Phases
or
Seasons
Off
Season
Pre
Season
In
Season
Illustrations
McArdle, William D., Frank I. Katch, and
Victor L. Katch. 2000. Essentials of
Exercise Physiology 2nd ed. Image
Collection. Lippincott Williams & Wilkins.
 Plowman, Sharon A. and Denise L. Smith.
1998. Digital Image Archive for Exercise
Physiology. Allyn & Bacon.
