Section 5:
Exercise Training and Adaptations
Training the Anaerobic and
Aerobic Energy Systems
Chapter 13
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Objectives
• Define each of the following four principles of
exercise training: (1) overload, (2) specificity,
(3) individual differences, and (4) reversibility
• Discuss the overload principle for training the
(1) intramuscular high-energy phosphates,
and (2) glycolytic systems; outline the specific
adaptations in each system with exercise
training
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Objectives (cont’d)
• Describe how the following factors affect an
aerobic training program: (1) initial fitness
level, (2) genetics, (3) training frequency, (4)
training duration, and (5) training intensity
• List cardiovascular and pulmonary
adaptations to aerobic training
• Explain how exercise heart rate can establish
the appropriate exercise intensity for aerobic
training
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Objectives (cont’d)
• Define the training-sensitive zone
• Explain the need to adjust the training-
sensitive zone for swimming and other forms
of upper-body exercise
• Explain the influence of age on (1) maximum
heart rate, and (2) training-sensitive zone
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Objectives (cont’d)
• Contrast continuous versus intermittent
aerobic exercise training, including
advantages and disadvantages of each
• Outline potential benefits and risks of
exercising during pregnancy
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Copyright © 2006 Lippincott Williams & Wilkins.
Training Principles
• Overload principle
– Achieving the appropriate overload
requires manipulating combinations of
training frequency, intensity, and duration,
with focus on exercise mode
• Specificity principle
– Refers to adaptations in metabolic and
physiologic systems that depend on the
type of overload imposed
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Training Principles (cont’d)
• Individual differences principle
– Variations in training responses among
individuals
• Reversibility principle
– Detraining occurs relatively rapidly when a
person quits their exercise training regimen
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Copyright © 2006 Lippincott Williams & Wilkins.
Exercise Facts
• Less than 13% of U.S. adults exercise
regularly at sufficient intensity and
duration to satisfy current guidelines to
attain a minimum fitness level
• More than 60% of those who initiate or
renew a personal exercise program do
not maintain it at the appropriate level
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Copyright © 2006 Lippincott Williams & Wilkins.
Anaerobic System Changes
• Adaptations with sprint–power training
include:
– Increased levels of anaerobic substrates
– Increased quantity and activity of key enzymes
that control the anaerobic phase of glucose
catabolism
– Increased capacity to generate high levels of
blood lactate during all-out exercise
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Copyright © 2006 Lippincott Williams & Wilkins.
Aerobic System Changes
• Adaptations with aerobic training include:
– Enhanced capacity to generate ATP
aerobically
– Increased mitochondria number and density
– Improved ability to oxidize fatty acids,
particularly triacylglycerols stored within
active muscle, during steady-rate exercise
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Aerobic System Changes (cont’d)
• Adaptations with aerobic training
include:
– An enhanced capacity to oxidize
carbohydrate
– Adaptations in both muscle fiber types,
enhancing each fiber’s existing aerobic
capacity and lactate threshold level without
any great change in muscle fiber type
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Copyright © 2006 Lippincott Williams & Wilkins.
Copyright © 2006 Lippincott Williams & Wilkins.
Training and Carbohydrate
Catabolism
•
Increased carbohydrate catabolism
during intense aerobic exercise serves
two important functions
– Provides for a considerably faster aerobic
energy transfer than from fat breakdown
– Liberates about 6% more energy than fat
per quantity of oxygen consumed
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Cardiovascular Adaptations
•
•
•
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Increased left ventricular cavity size
Increased left plasma volume
Increased stroke volume
Reduction in submaximal heart rate
Increased maximal cardiac output
Increased maximal oxygen extraction
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Blood Lactate Metabolism
• Aerobic exercise training extends the
level of exercise intensity before the
onset of blood lactate accumulation by:
– Decreasing rate of lactate formation during
exercise
– Increasing rate of lactate clearance
(removal) during exercise
– Combining the effects of decreased lactate
clearance and increased lactate removal
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Aerobic Training and Body
Composition
• Exercise only or exercise combined with
calorie restriction reduces body fat
more than fat lost with dieting only
because exercise conserves the body’s
lean tissue
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Aerobic Training and Body Heat
Transfer
• Well-hydrated, aerobically trained
individuals exercise more comfortably in
hot environments because of a larger
plasma volume and more responsive
thermoregulatory mechanisms
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Copyright © 2006 Lippincott Williams & Wilkins.
Factors Affecting the Aerobic
Training Response
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Initial level of cardiorespiratory fitness
Training frequency
Training duration
Training intensity
Trainability and genes
Maintenance of aerobic fitness gains
Tapering for peak performance
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Copyright © 2006 Lippincott Williams & Wilkins.
Formulating an Aerobic Training
Program
• General guidelines
– Start slowly
– Allow a warm-up period
– Allow a cool-down period
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Guidelines for Children
•
•
Children are not small adults
Accumulate more than 60 minutes,
and up to several hours per day, of
age and developmentally appropriate
activities for elementary school
children
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Guidelines for Children
(cont’d)
• Some of the child’s physical activity
each day should be in periods lasting 10
to 15 minutes or more and include
moderate to vigorous activity; this
activity will be intermittent in nature,
involving alternating moderate to
vigorous activity with brief rest and
recovery periods
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Establishing Training Intensity
• Train at
–
–
–
–
 O2max
A percentage of V
A percentage of maximum heart rate
A perception of effort
The lactate threshold
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Copyright © 2006 Lippincott Williams & Wilkins.
Methods of Training
• Anaerobic training
• Aerobic training
– Continuous
– Intermittent
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Anaerobic Training
• Intramuscular high-energy phosphates
– Engaging specific muscles in repeated 5- to
10-second maximum bursts of effort
overloads the phosphagen pool
• Lactate-generating capacity
– To improve energy transfer capacity by the
short-term lactic acid energy system, training
must overload this aspect of energy
metabolism (10–60 sec)
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Aerobic Training: Continuous
• Also known as long slow distance (LSD)
• Requires sustained, steady-rate aerobic
exercise
• LSD training generally progresses at the
relatively comfortable threshold intensity
of 70% HRmax, although it can increase
to the 85 or 90% level
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Aerobic Training: Intermittent
• Also known as interval training
• Provides periods of intense activity
interspersed with moderate to low
energy expenditure, which characterize
many sport and life activities
• Simulates this variation in energy
transfer intensity through specific
spacing of exercise and rest periods
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Interval Training
•
Four factors help to formulate the
interval training prescription:
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Intensity of exercise interval
Duration of exercise interval
Duration of recovery interval
Repetitions of exercise-recovery interval
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The Overtraining Syndrome
• 10% to 20% of athletes experience the
syndrome of overtraining, or “staleness”
• A result of complex interactions among
biologic and psychologic influences
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Symptoms of Overtraining and
Staleness
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Unexplained and persistently poor
performance and high fatigue ratings
Prolonged recovery from typical
training sessions or competitive events
Disturbed mood states characterized
by general fatigue, apathy, depression,
irritability, and loss of competitive
drive
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Symptoms of Overtraining and
Staleness (cont’d)
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Persistent feelings of muscle soreness
and stiffness in muscles and joints
Elevated resting pulse and increased
susceptibility to upper respiratory tract
infections (altered immune function)
and gastrointestinal disturbances
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Symptoms of Overtraining and
Staleness (cont’d)
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•
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Insomnia
Loss of appetite, weight loss, and
inability to maintain proper body
weight for competition
Overuse injuries
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