Transcript AEROBIC AND ANAEROBIC TRAINING

AEROBIC AND ANAEROBIC
ENERGY SYSTEMS
DIFFERENCES BETWEEN THE
TWO
AEROBIC FITNESS

ATTAINABLE
THROUGH LOW
INTENSITY TRAINING
AND IS NEEDED FOR
ENDURANCE AND
‘RECOVERY’ FROM
THE REMOVAL OF
LACTIC ACID. IT
PROVIDES A GOOD
FOUNDATION FOR
REACHING HIGHER
LEVELS OF TRAINING.
ANAEROBIC FITNESS

INVOLVES HIGHER
INTESITY TRAINING
AND IS NEEDED FOR
SHORT, EXPLOSIVE
BURSTS OF
ACTIVITY. IT
REQUIRES A GOOD
FOUNDATION OF
AEROBIC FITNESS.
Training the energy systems

Most sports are a mixture of aerobic and
anaerobic work. You may use all out effort
during a tennis volley(anaerobic) then slow
down again(aerobic). Training makes both
energy systems work better. But the
training is different for each. So, you must
study your sport to see how much of each
system you use. Then decide the best mix
of training.
How the energy systems
work: aerobic respiration
“Is the release of energy from the breakdown
of glucose..by combining it with oxygen in
the living cells.”
AEROBIC RESPIRATION
GLUCOSE AND
OXYGEN
These are
brought to the
respiring cells
by the
bloodstream.
Carbon dioxide Energy
Is taken to the Is used for
lungs, and
muscle
breathed out. contraction,
Water
Passes into the
blood and is lost
as sweat, moist
breath and
urine.
metabolism
and
maintaining
temperature
Facts about aerobic
respiration

This is a very efficient method of producing
energy, and 1 molecule of glucose can
provide TWENTY TIMES as much energy
as anaerobic respiration.
 It occurs during normal day to day activity
and accounts for our energy production up to
about 60% of maximum effort.
 The drawback is that it doesn’t produce
energy very quickly-only about 1/3 as
quickly as anaerobic.
Energy supplied steadily
ANAEROBIC RESPIRATION
“Is the release of a little bit of energy,
VERY QUICKLY, from the incomplete
breakdown of glucose in the ABSENCE OF
OXYGEN.”
 This happens when the muscles need to
work so hard that….
….the lungs and bloodstream cant deliver
enough oxygen to respire the available
glucose aerobically.

The Equation
GLUCOSE
LACTIC ACID
A BIT OF ENERGY
From the
bloodstre
am and
GYCOGEN in
the
muscles
Accumulates in
the muscles
making them
feel tired and
‘rubbery’.
But produced
quickly and
used for
explosive
activity.
OXYGEN DEBT

Because the glucose can only be partly
broken down in the absence of oxygen…
….lactic acid is produced together with a
much smaller amount of energy.
Build up of lactic acid causes acute fatigue
and results in OXYGEN DEBT…
….which must be repaid by continued deep
breathing after exercise.
Energy supplied explosively
Facts about anaerobic
respiration

Anaerobic respiration is an inefficient process
since it produces only 1/20th as much energy as
aerobic respiration.
 However, it produces energy three times faster and
so it is used during high intensity (explosive)
activity over a short period.
 After a relatively short time, (1min/1 ½) the build
up of lactic acid affects the performance of the
muscles and an OXYGEN DEBT occurs.
Aerobic and Anaerobic
training

Aerobic training
should…
Be strenuous, rhythmical
and prolonged.
Be between 60%-85% of
maximum heart rate.
Use large muscle groups.





Anaerobic training
should….
Be very strenuous in short
bursts.
Be around or close to
85% of maximum heart
rate.
Include rest and recovery
periods.
Be undertaken with
caution.
Fitness demands of different
activities
Training methods
Heart rate training zones