Aerobic Programming
•Download as PPTX, PDF•
4 likes•597 views
This document discusses aerobic exercise programming and training. It explains that for physiological adaptations to occur, the body systems must be stressed beyond their current limits through continued overload. The body will adapt to the exercise stress until the tissues are no longer overloaded. It also discusses various performance factors related to aerobic endurance like VO2 max, lactate threshold, exercise economy, and fuel sources. The document outlines components of an aerobic exercise design including exercise mode, training frequency, intensity, duration, and progression. It also describes different methods of measuring exercise intensity like heart rate, the Karvonen method, RPE, and METs. Finally, it briefly discusses aerobic training for fat loss and includes review questions.
Report
Share
Report
Share
Recommended
Aerobic training ppt
The document discusses running goals and injury-free running. It introduces the 180 Formula developed by Dr. Philip Maffetone, which recommends exercising at a heart rate below 180 minus one's age to use aerobic muscles for unlimited energy instead of anaerobic muscles with limited glycogen stores. Following this formula through aerobic training over several months can improve performance and body fat burning while reducing injuries. The document emphasizes patience, recovery, stress management, and avoiding using running as an excuse to overeat.
Cr training
This document discusses aerobic and anaerobic training principles for different sports. It begins by explaining how the energy requirements of a sport determine the necessary training. There are three energy systems - ATP-PCr, glycolysis, and oxidative phosphorylation. Training must develop the specific capabilities required for a sport through principles of specificity, progression, overload, and reversibility. Aerobic training enhances cardiovascular and pulmonary function while anaerobic training improves intramuscular substrates and enzyme activity. Guidelines are provided for prescribing aerobic and anaerobic training intensities, frequencies, durations and methods.
Aerobic lecture,
Aerobic exercise involves activities that can be sustained for more than a few minutes while elevating the heart rate, such as walking, swimming, and biking. It provides numerous health benefits by strengthening the heart and increasing the muscles' and mitochondria's ability to consume oxygen, which allows the body to burn more fat and calories. Public health guidelines recommend at least 150 minutes of moderate aerobic exercise per week.
Aerobic and anaerobic training
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
The Effects of Aerobic and Anaerobic Exercise on Rate of Post-exercise Heart ...
Experimental evaluation of the differing effects of aerobic versus anaerobic exercise on post-exercise heart rate decline.
Anaerobic exercise
Anaerobic exercise: definition, anaerobic glycolytic system,benefits,characteristics and anaerobic development
All About Aerobic Training
Aerobic training strengthens the heart and lungs and improves muscle function. Know all about the aerobic training.
elitefitness.ae
Aerobic and anaerobic training
The document discusses the three energy systems - aerobic, anaerobic alactic (phosphate), and anaerobic lactic. The aerobic system produces energy through oxygen-dependent breakdown of carbohydrates and fats. It is used for endurance activities lasting more than 2 minutes. The phosphate and lactic systems produce energy without oxygen and are used for short bursts of intense activity lasting 10-90 seconds. Different training methods like intervals are needed to improve each system.
Recommended
Aerobic training ppt
The document discusses running goals and injury-free running. It introduces the 180 Formula developed by Dr. Philip Maffetone, which recommends exercising at a heart rate below 180 minus one's age to use aerobic muscles for unlimited energy instead of anaerobic muscles with limited glycogen stores. Following this formula through aerobic training over several months can improve performance and body fat burning while reducing injuries. The document emphasizes patience, recovery, stress management, and avoiding using running as an excuse to overeat.
Cr training
This document discusses aerobic and anaerobic training principles for different sports. It begins by explaining how the energy requirements of a sport determine the necessary training. There are three energy systems - ATP-PCr, glycolysis, and oxidative phosphorylation. Training must develop the specific capabilities required for a sport through principles of specificity, progression, overload, and reversibility. Aerobic training enhances cardiovascular and pulmonary function while anaerobic training improves intramuscular substrates and enzyme activity. Guidelines are provided for prescribing aerobic and anaerobic training intensities, frequencies, durations and methods.
Aerobic lecture,
Aerobic exercise involves activities that can be sustained for more than a few minutes while elevating the heart rate, such as walking, swimming, and biking. It provides numerous health benefits by strengthening the heart and increasing the muscles' and mitochondria's ability to consume oxygen, which allows the body to burn more fat and calories. Public health guidelines recommend at least 150 minutes of moderate aerobic exercise per week.
Aerobic and anaerobic training
Aerobic means "with oxygen," and anaerobic means "without oxygen." Anaerobic exercise is the type where you get out of breath in just a few moments, like when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.
The Effects of Aerobic and Anaerobic Exercise on Rate of Post-exercise Heart ...
Experimental evaluation of the differing effects of aerobic versus anaerobic exercise on post-exercise heart rate decline.
Anaerobic exercise
Anaerobic exercise: definition, anaerobic glycolytic system,benefits,characteristics and anaerobic development
All About Aerobic Training
Aerobic training strengthens the heart and lungs and improves muscle function. Know all about the aerobic training.
elitefitness.ae
Aerobic and anaerobic training
The document discusses the three energy systems - aerobic, anaerobic alactic (phosphate), and anaerobic lactic. The aerobic system produces energy through oxygen-dependent breakdown of carbohydrates and fats. It is used for endurance activities lasting more than 2 minutes. The phosphate and lactic systems produce energy without oxygen and are used for short bursts of intense activity lasting 10-90 seconds. Different training methods like intervals are needed to improve each system.
Core 2 Factors affecting performance Aerobic training
Term 1 How does the body respond to aerobic training?
The basis of aerobic training
Immediate physiological responses to training
Physiological adaptations in response to aerobic training
Lesson 11[1 St Dec 2008]
The human body uses three main energy systems - the ATP-PCr system, anaerobic glycolysis, and oxidative phosphorylation - to produce energy for muscle contraction. The ATP-PCr system provides energy for intense bursts of activity lasting up to 10 seconds. Anaerobic glycolysis is used for activities lasting 20 seconds to 2 minutes and produces lactic acid as a byproduct. Oxidative phosphorylation provides virtually unlimited energy through aerobic metabolism for endurance activities lasting several minutes or more.
Chapter 7
The document discusses various questions related to strength training, including the importance of aerobic fitness versus muscular strength for health, whether aerobic exercise or strength training should come first, and factors that affect strength gains such as neural stimulation and muscle hypertrophy. It also addresses common myths about women's strength training and provides tips for safe and effective workouts to prevent injuries.
Chronic Adaptations To Training
Chronic training adaptations occur through long-term physiological changes in response to training loads. Aerobic training increases cardiovascular endurance through increased stroke volume, capillarization and mitochondria. Anaerobic training increases strength and power through increased contractile proteins, glycogen stores, and glycolytic enzymes. Both training types cause muscular hypertrophy but through different fiber recruitment patterns.
Top Benefits of Aerobics Exercise
Aerobics exercise provides several key benefits such as increasing respiratory and cardiovascular efficiency, improving the body's ability to use fat as energy, and strengthening muscles, ligaments, tendons and bones. It can also help decrease risks of diseases and improve body composition by reducing body fat. Aerobics makes the body more efficient at delivering blood to muscles and using oxygen while exercising.
Effect Of Training On The Anaerobic Energy System Amy T
The document discusses the anaerobic energy system and how it can be improved through training. It describes the ATP-PC system which provides energy for up to 10 seconds and the lactic acid system which provides energy for 30-60 seconds. Methods of anaerobic training include interval training, resistance training, sprinting and weightlifting. Physiological adaptations to anaerobic training include increased muscle strength, larger ATP and PC stores, improved power output, and development of fast-twitch muscle fibers. Adaptations depend on the type of training and individual characteristics.
Chronic adaptations
This is an assignment on chronic adaptations due to training for my PE unit at uni. There are a couple of classroom activities included also!
Grade 11 PE&Health Lesson 2: Energy systems
The document discusses three energy systems - aerobic, anaerobic lactic, and anaerobic alactic. The aerobic system provides energy for low-intensity, long duration activities using oxygen. The anaerobic lactic system provides energy for medium-high intensity activities lasting 10 seconds to 2 minutes producing lactic acid. The anaerobic alactic system provides high-intensity energy bursts under 10 seconds without oxygen or lactic acid. Students learn the characteristics and differences of the three systems through group activities defining each system and performing examples that engage the different energy pathways.
Aerobic & anaerobic exs
THIS PPT CONTAINS DETAILS ABOUT WHAT IS AEROBIC & ANAEROBIC EXERCISES, HOW TO DO IT, WHAT ARE THE BENEFITS OF IT & SO ON.
Aerobics
This document discusses aerobics, including its definition, benefits, history, types, and rules for sport aerobics. It defines aerobics as physical activity performed in the presence of oxygen to strengthen the cardiovascular system. The history outlines how Dr. Kenneth Cooper developed the term and exercises in 1968, and how aerobic dance routines were later created. Types of aerobics covered are freestyle, step, water, kickboxing, and dance aerobics. Rules for sport aerobics competitions are also summarized.
Effect Of Training On The Anaerobic Energy System
The document discusses the anaerobic energy system and how it can be improved through training. It describes the ATP-PC system which provides energy for up to 10 seconds and the lactic acid system which provides energy for 30-60 seconds. Methods of anaerobic training include interval training, resistance training, sprinting and weightlifting. Physiological adaptations to anaerobic training include increased muscle strength, larger ATP and PC stores, improved power output, and development of fast-twitch muscle fibers. Adaptations depend on the type of training and the individual athlete.
Step Aerobics in schools
Step aerobics is a new type of aerobic exercise that provides physical benefits like increased strength, endurance, flexibility, and calorie burning by raising the heart rate, as well as mental benefits such as stress reduction. It is an easy and fun way to meet new people by working together towards shared goals of better physical and mental health while enjoying the experience.
Energy Systems for Fitness
This document provides guidance on coaching athletes to achieve the fitness levels required for their sport. It discusses the importance of warming up and cooling down and outlines the key components of an athlete's training: energy fitness, which includes both aerobic and anaerobic training; muscular fitness, including strength, endurance, power and flexibility; and peaking and tapering training near competitions. Coaches are advised to tailor training in each area to the demands of the specific sport.
Long term effects of exercise on cv & energy systems
Here are 2 changes to the energy systems and 3 key CV changes:
1. Increased enzymes for aerobic and anaerobic systems
2. Increased fat oxidation
1. Increased stroke volume
2. Decreased resting heart rate
3. Increased aerobic fitness as measured by a VO2 max or beep test
Priciples and methods of training
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
Training heart rate zones
This document discusses heart rate and how to monitor it. It defines key heart rate metrics like resting heart rate, maximum heart rate, and heart rate reserve. It explains that maximum heart rate declines with age and can be estimated using the formula 220 - age. Heart rate reserve is the difference between maximum and resting heart rate. The document also discusses aerobic training heart rate zones for fat burning, noting that burning fat most efficiently occurs between 50-75% of one's heart rate reserve. Formulas and examples are provided to calculate these various heart rate values.
Physiological effects of aerobic exercises
Cardio and muscle endurance
Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time
Aerobic exercise and Anaerobic exercise
Aerobic exercise involves physical activity that increases oxygen supply to the muscles and can be sustained for a period without rest. It helps improve cardiovascular health and lower resting heart rate. Examples include walking and jogging. Anaerobic exercise increases speed and muscle strength but cannot be sustained for more than a few minutes before needing rest. It focuses more on strength than cardiovascular health. Examples are sprinting. The document also provides tips for avoiding injuries like listening to your body and dressing appropriately for weather conditions.
Aerobics exercise for healthy adult
This document outlines an aerobics exercise program for healthy adults. It includes an introduction to aerobics, concepts like fitness and cardiovascular adaptation, principles of exercise like intensity and duration, physiological responses, and components of an exercise program including warm-up, aerobic exercise, and cool-down periods. The goal is to improve all elements of fitness through rhythmic aerobic exercise combined with stretching and strength training performed 3 times per week for 20-30 minutes.
FW275 Exercise Physiology
This document provides an overview of exercise physiology by discussing key topics such as the history of the field, energy systems, the nervous system, endocrine system, and skeletal muscle system. It traces the evolution of exercise physiology through the work of scientists from the 1700s to present day. It also explains how the body produces energy during exercise through three main pathways and how training can enhance these pathways.
What kids need to know about Exercise!
The document discusses the benefits of regular exercise. It lists examples of aerobic activities like swimming, biking, and running. It also discusses strength training activities. Some benefits mentioned include stronger muscles and bones, lower risk of diseases, improved endurance, and better overall health. It recommends that children get at least 60 minutes of moderate exercise daily.
Key objectivestest
This document outlines different types of exercises and their benefits. It discusses aerobic exercise and examples like running or cycling, as well as anaerobic exercise and examples like weightlifting. It also mentions low impact exercise, flexibility exercise, exercise after surgery, and the overall benefits of exercise.
More Related Content
What's hot
Core 2 Factors affecting performance Aerobic training
Term 1 How does the body respond to aerobic training?
The basis of aerobic training
Immediate physiological responses to training
Physiological adaptations in response to aerobic training
Lesson 11[1 St Dec 2008]
The human body uses three main energy systems - the ATP-PCr system, anaerobic glycolysis, and oxidative phosphorylation - to produce energy for muscle contraction. The ATP-PCr system provides energy for intense bursts of activity lasting up to 10 seconds. Anaerobic glycolysis is used for activities lasting 20 seconds to 2 minutes and produces lactic acid as a byproduct. Oxidative phosphorylation provides virtually unlimited energy through aerobic metabolism for endurance activities lasting several minutes or more.
Chapter 7
The document discusses various questions related to strength training, including the importance of aerobic fitness versus muscular strength for health, whether aerobic exercise or strength training should come first, and factors that affect strength gains such as neural stimulation and muscle hypertrophy. It also addresses common myths about women's strength training and provides tips for safe and effective workouts to prevent injuries.
Chronic Adaptations To Training
Chronic training adaptations occur through long-term physiological changes in response to training loads. Aerobic training increases cardiovascular endurance through increased stroke volume, capillarization and mitochondria. Anaerobic training increases strength and power through increased contractile proteins, glycogen stores, and glycolytic enzymes. Both training types cause muscular hypertrophy but through different fiber recruitment patterns.
Top Benefits of Aerobics Exercise
Aerobics exercise provides several key benefits such as increasing respiratory and cardiovascular efficiency, improving the body's ability to use fat as energy, and strengthening muscles, ligaments, tendons and bones. It can also help decrease risks of diseases and improve body composition by reducing body fat. Aerobics makes the body more efficient at delivering blood to muscles and using oxygen while exercising.
Effect Of Training On The Anaerobic Energy System Amy T
The document discusses the anaerobic energy system and how it can be improved through training. It describes the ATP-PC system which provides energy for up to 10 seconds and the lactic acid system which provides energy for 30-60 seconds. Methods of anaerobic training include interval training, resistance training, sprinting and weightlifting. Physiological adaptations to anaerobic training include increased muscle strength, larger ATP and PC stores, improved power output, and development of fast-twitch muscle fibers. Adaptations depend on the type of training and individual characteristics.
Chronic adaptations
This is an assignment on chronic adaptations due to training for my PE unit at uni. There are a couple of classroom activities included also!
Grade 11 PE&Health Lesson 2: Energy systems
The document discusses three energy systems - aerobic, anaerobic lactic, and anaerobic alactic. The aerobic system provides energy for low-intensity, long duration activities using oxygen. The anaerobic lactic system provides energy for medium-high intensity activities lasting 10 seconds to 2 minutes producing lactic acid. The anaerobic alactic system provides high-intensity energy bursts under 10 seconds without oxygen or lactic acid. Students learn the characteristics and differences of the three systems through group activities defining each system and performing examples that engage the different energy pathways.
Aerobic & anaerobic exs
THIS PPT CONTAINS DETAILS ABOUT WHAT IS AEROBIC & ANAEROBIC EXERCISES, HOW TO DO IT, WHAT ARE THE BENEFITS OF IT & SO ON.
Aerobics
This document discusses aerobics, including its definition, benefits, history, types, and rules for sport aerobics. It defines aerobics as physical activity performed in the presence of oxygen to strengthen the cardiovascular system. The history outlines how Dr. Kenneth Cooper developed the term and exercises in 1968, and how aerobic dance routines were later created. Types of aerobics covered are freestyle, step, water, kickboxing, and dance aerobics. Rules for sport aerobics competitions are also summarized.
Effect Of Training On The Anaerobic Energy System
The document discusses the anaerobic energy system and how it can be improved through training. It describes the ATP-PC system which provides energy for up to 10 seconds and the lactic acid system which provides energy for 30-60 seconds. Methods of anaerobic training include interval training, resistance training, sprinting and weightlifting. Physiological adaptations to anaerobic training include increased muscle strength, larger ATP and PC stores, improved power output, and development of fast-twitch muscle fibers. Adaptations depend on the type of training and the individual athlete.
Step Aerobics in schools
Step aerobics is a new type of aerobic exercise that provides physical benefits like increased strength, endurance, flexibility, and calorie burning by raising the heart rate, as well as mental benefits such as stress reduction. It is an easy and fun way to meet new people by working together towards shared goals of better physical and mental health while enjoying the experience.
Energy Systems for Fitness
This document provides guidance on coaching athletes to achieve the fitness levels required for their sport. It discusses the importance of warming up and cooling down and outlines the key components of an athlete's training: energy fitness, which includes both aerobic and anaerobic training; muscular fitness, including strength, endurance, power and flexibility; and peaking and tapering training near competitions. Coaches are advised to tailor training in each area to the demands of the specific sport.
Long term effects of exercise on cv & energy systems
Here are 2 changes to the energy systems and 3 key CV changes:
1. Increased enzymes for aerobic and anaerobic systems
2. Increased fat oxidation
1. Increased stroke volume
2. Decreased resting heart rate
3. Increased aerobic fitness as measured by a VO2 max or beep test
Priciples and methods of training
1. The document discusses different types of training methods including continuous training, fartlek training, interval training, weight training, and circuit training.
2. It explains the principles of training such as specificity, progression, overload, reversibility, and tedium.
3. Key factors for an effective exercise program are outlined including having a goal, training method, applying training principles, and planning sessions.
Training heart rate zones
This document discusses heart rate and how to monitor it. It defines key heart rate metrics like resting heart rate, maximum heart rate, and heart rate reserve. It explains that maximum heart rate declines with age and can be estimated using the formula 220 - age. Heart rate reserve is the difference between maximum and resting heart rate. The document also discusses aerobic training heart rate zones for fat burning, noting that burning fat most efficiently occurs between 50-75% of one's heart rate reserve. Formulas and examples are provided to calculate these various heart rate values.
Physiological effects of aerobic exercises
Cardio and muscle endurance
Aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "relating to, involving, or requiring free oxygen", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time
Aerobic exercise and Anaerobic exercise
Aerobic exercise involves physical activity that increases oxygen supply to the muscles and can be sustained for a period without rest. It helps improve cardiovascular health and lower resting heart rate. Examples include walking and jogging. Anaerobic exercise increases speed and muscle strength but cannot be sustained for more than a few minutes before needing rest. It focuses more on strength than cardiovascular health. Examples are sprinting. The document also provides tips for avoiding injuries like listening to your body and dressing appropriately for weather conditions.
Aerobics exercise for healthy adult
This document outlines an aerobics exercise program for healthy adults. It includes an introduction to aerobics, concepts like fitness and cardiovascular adaptation, principles of exercise like intensity and duration, physiological responses, and components of an exercise program including warm-up, aerobic exercise, and cool-down periods. The goal is to improve all elements of fitness through rhythmic aerobic exercise combined with stretching and strength training performed 3 times per week for 20-30 minutes.
FW275 Exercise Physiology
This document provides an overview of exercise physiology by discussing key topics such as the history of the field, energy systems, the nervous system, endocrine system, and skeletal muscle system. It traces the evolution of exercise physiology through the work of scientists from the 1700s to present day. It also explains how the body produces energy during exercise through three main pathways and how training can enhance these pathways.
What's hot (20)
Core 2 Factors affecting performance Aerobic training
Core 2 Factors affecting performance Aerobic training
Effect Of Training On The Anaerobic Energy System Amy T
Effect Of Training On The Anaerobic Energy System Amy T
Long term effects of exercise on cv & energy systems
Long term effects of exercise on cv & energy systems
Viewers also liked
What kids need to know about Exercise!
The document discusses the benefits of regular exercise. It lists examples of aerobic activities like swimming, biking, and running. It also discusses strength training activities. Some benefits mentioned include stronger muscles and bones, lower risk of diseases, improved endurance, and better overall health. It recommends that children get at least 60 minutes of moderate exercise daily.
Key objectivestest
This document outlines different types of exercises and their benefits. It discusses aerobic exercise and examples like running or cycling, as well as anaerobic exercise and examples like weightlifting. It also mentions low impact exercise, flexibility exercise, exercise after surgery, and the overall benefits of exercise.
What to advise patients with osteoarthritis
Maintain joint flexibility and muscle tone with daily aerobic activity. During flare-ups, avoid stress on joints and prolonged standing. A balanced, low-calorie diet is recommended, as obesity is a risk factor for osteoarthritis. Regular strengthening exercises that are tailored to the type of osteoarthritis can help delay needs for surgery and provide relief from pain and stiffness. Gentle, low-impact sports and assistive devices may also help protect joints and reduce pain.
Our brand new team
Our team is now happy to be composed of: just joining us is Charlotte Rémy-Zéphir, former master student in Strategic Event Management and Tourism Management at Skema Business School , still ready with Xinya Shen, and on board permanent member Djibril Fofana and Fabrice Tessier, Vp Schools Relations and Partnerships at AccorHotels.
Viewers also liked (6)
Similar to Aerobic Programming
Training Principles1
This document discusses key concepts related to developing effective training programs, including training principles, methods of training, exercise physiology, and applying the FITT principle. Some main points covered are the importance of periodization, progressive overload, and specificity in training to optimize performance improvements over time through chronic adaptations to exercise. Both acute physiological responses and long-term training effects on the body are addressed.
PHYSIOLOGY-CHAPTER-2.pptx
The document discusses key concepts for developing fitness programs including:
1. There are two main systems for energy production - anaerobic and aerobic. Anaerobic is used for short, intense bursts while aerobic is used for longer, lower-intensity activity.
2. Thermoregulation is important to maintain core body temperature during exercise through sweating and evaporation.
3. The FITT principle (frequency, intensity, time, type) provides guidelines for effective workout programming based on thresholds and target zones for each component of fitness.
principles-of-training-for beginners and
This document discusses principles of training and exercise physiology for physical activity. It focuses on training principles, methods of training, and exercise physiology. Some key points covered include the F.I.T.T. principle for developing an effective training program, different energy systems and how they overlap, principles of adaptation, overload and periodization, and health- and skill-related components of fitness.
W12 endurance training
The document discusses principles of endurance training and different endurance training techniques. It states that athletes should construct their own training regimens based on an understanding of sound training principles rather than copying other athletes. Factors like VO2 max, lactate threshold, and exercise economy impact endurance performance and should be considered when planning training. Effective endurance training programs follow principles of selecting the right exercise mode, frequency, intensity, duration, and progression. Interval training, fartlek training, and circuit training are described as specific endurance techniques.
Chapt 4
This document discusses the three energy systems - ATP-PC system, lactic acid system, and aerobic system - that provide energy for muscle contraction during exercise of varying intensities and durations. It describes the roles and processes of each system, including the fuels and pathways used. Carbohydrates, fats, and proteins are examined as fuels, along with factors like glycogen storage and dietary intake. The interplay between the energy systems is addressed, noting that all activities utilize some contribution from each system to varying degrees.
Ch21 (473 487)
The document discusses aerobic endurance exercise training. It outlines the physiological adaptations to training in the respiratory, cardiovascular and musculoskeletal systems. These include increased oxygen exchange, blood flow, mitochondrial density and capillarization. It also discusses factors related to performance, methods for designing training programs including mode, intensity, frequency and duration. Different training types are described like long slow distance, intervals and their benefits. The importance of periodizing training over seasons is highlighted.
The winter olympics!
The document discusses the sport of luge and the physiological demands and training methods used. It covers:
1) The luge event lasts 50 seconds and emphasizes power to develop speed over 4 runs with rest periods between.
2) Training focuses on developing the ATP-PC system for power and the lactic acid system for strength endurance to withstand 5Gs of force.
3) Typical training includes resistance and circuit sessions twice per week with progressive overload to develop the specific muscular and cardiovascular adaptations needed for luge performance.
PEShare.co.uk Shared Resource
Key terms related to principles of training include:
Athrophy which is when muscles weaken from a lack of exercise; body composition which is the amount of bones, muscle, and fat in the body; and F.I.T.T. which stands for frequency, intensity, time, and type of exercise. Other terms include individual needs referring to personal training requirements, and moderation which is achieving a balance in training to avoid over-training.
Aerobic and anaerobic
This document discusses training the aerobic and anaerobic energy systems. It explains that aerobic respiration uses oxygen to produce energy while anaerobic respiration produces lactic acid without oxygen. Aerobic exercise can be sustained for longer periods while anaerobic exercise involves short bursts of maximum effort. The document also outlines adaptations to aerobic and anaerobic training including increased enzyme levels and muscle fiber changes as well as cardiovascular adaptations like increased stroke volume and decreased blood pressure. It provides general guidelines for formulating aerobic and anaerobic training programs.
Hypertrophy:Basics and Advanced methods
the lecture is about mechanisms of hypertrophy and training methods to maximize hypertrophy or muscle mass. training variables have been discussed as well as adaptations to eccentric training.
Pdhpe pre reading prinicples of training
1. The principle of progressive overload states that training benefits occur when undertaking sessions that fatigue the body through new, gradually increasing demands over time. This causes physiological adaptation and a fitter athlete.
2. The principle of specificity means that training programs and activities must closely match or relate to the actual sport or event for greatest gains. Training should target the specific energy systems, muscle groups, and movement patterns required.
3. The principle of reversibility notes that discontinuing training causes decreases in previous fitness gains. Greater losses follow bigger previous gains. Maintaining training is important to retain adaptations.
Conditioning YourCardiorespiratorySystem© 2015 Pearson E.docx
Conditioning Your
Cardiorespiratory
System
© 2015 Pearson Education, Inc.
Chapter 3 Lecture
1
Learning Outcomes
Explain how cardiorespiratory fitness is a key component of your overall fitness and wellness.
Identify the key structures of the cardiorespiratory system and state how they work together to provide oxygen to the body.
Outline how the three metabolic systems provide energy for exercise.
Describe the fitness and wellness benefits you can get from cardiorespiratory training.
Assess your cardiorespiratory fitness level on a regular basis using a variety of methods.
© 2015 Pearson Education, Inc.
Learning Outcomes continued
Set and work toward appropriate cardiorespiratory fitness goals.
Implement a cardiorespiratory exercise plan compatible with your goals and lifestyle.
Incorporate strategies to prevent injuries during cardiorespiratory training.
© 2015 Pearson Education, Inc.
The Cardiorespiratory System and Fitness
Cardiorespiratory Fitness
The ability of the cardiovascular and respiratory systems to supply oxygen and nutrients to large muscle groups to sustain dynamic activity
Respiratory System (Pulmonary System)
Air passageways and lungs
Cardiovascular System
Heart and blood vessels
© 2015 Pearson Education, Inc.
The Cardiorespiratory System
© 2015 Pearson Education, Inc.
How the Cardiorespiratory System Works
Air Passageways
Warm, humidify, and filter incoming air, promoting optimal gas exchange (delivering oxygen and removing carbon dioxide)
Lungs
Facilitate the movement of oxygen into the blood and the exchange of oxygen and carbon dioxide —a process called respiration
© 2015 Pearson Education, Inc.
The Respiratory System
© 2015 Pearson Education, Inc.
Ferix, Lerix
7
© 2014 by McGraw-Hill Education. This is proprietary material solely for authorized instructor use. Not authorized for sale or distribution in any manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.
Fig 4-1 The cardiorespiratory system
8
8
8
8
How the Cardiorespiratory System Works continued
Heart
Four chambers that pump blood through two different circulatory systems
Pulmonary system—pulmonary circulation: blood circulates from the heart to the lungs and back
Systemic circuit—systemic circulation: blood circulates from the heart to the rest of the body and back
Blood Vessels
Transport blood throughout the body via arteries (carry blood away from the heart) and veins (carry blood back toward the heart)
© 2015 Pearson Education, Inc.
© 2014 by McGraw-Hill Education. This is proprietary material solely for authorized instructor use. Not authorized for sale or distribution in any manner. This document may not be copied, scanned, duplicated, forwarded, distributed, or posted on a website, in whole or part.
Fig 4-2 Circulation of oxygen and carbon dioxide
10
10
10
10
The Heart
© 2015 Pearson Education, Inc.
Three Metabolic Systems Deliver Essential.
Triphasic Training pp
The document discusses the triphasic nature of muscle action, which consists of three phases - eccentric, isometric, and concentric. It explains that all dynamic movements begin with an eccentric muscle action, and emphasizes training the stretch reflex and stretch shortening cycle. The document also discusses different training methods like French contrast training and a triphasic undulating block model to effectively stress the muscles in different ways over time through concentrated loads, specificity, and systematic implementation of training parameters.
Fitness components
This document discusses the components of physical fitness. It defines fitness as the ability to perform tasks without undue fatigue and with energy to spare. Physical fitness has both health-related and motor skill-related components. The health-related components include cardio-respiratory endurance, muscular strength, local muscular endurance, anaerobic power and speed, flexibility, and body composition. The motor skill components include muscular power, agility, coordination, balance, and reaction time. The document provides details on each component, how they are developed, and factors that influence them.
Assessing cardio-respiratory-fitness
Cardiorespiratory endurance is the ability to perform dynamic exercise involving large muscle groups at moderate to high intensity for prolonged periods. Measuring maximal oxygen uptake (VO2 max) through exercise testing is considered the most valid way to assess cardiorespiratory fitness. VO2 max can be expressed either absolutely based on total oxygen used or relatively based on oxygen used per unit of body weight to allow comparisons between individuals. Exercise tests for measuring VO2 max must be selected based on the individual's health, fitness, age, and gender and can involve continuous increases in workload or discontinuous with rest periods between workloads, with treadmill tests commonly used.
Aerobic Capacity lesson 2
This document discusses aerobic capacity and how to improve it through training. It defines aerobic capacity as the maximum amount of oxygen the body can use during exercise. The document outlines different types of aerobic training like continuous training, Fartlek training, and interval training. It also describes short term adaptations to exercise like increased heart rate and breathing during and after exercise. Long term adaptations are discussed like increased red blood cells and maximum oxygen uptake from changes in lungs and heart over time from regular aerobic training. Anaerobic training is also covered to improve performance at high intensities by increasing stores of fast-acting energy sources and muscle fiber strength.
12SPS Physical training, planning and implementation
This document discusses the principles of physical training and their application. It identifies 11 components of fitness - strength, speed, power, balance, flexibility, reaction time, agility, cardiovascular endurance, muscular endurance, coordination, and body composition. It then explains key training principles: frequency, intensity, duration, overload, specificity, reversibility, and rest. It provides guidelines for applying these principles to different training methods and energy systems, including resistance training, flexibility, plyometrics, power, speed, and rest. The overall goal is to demonstrate an understanding of how to plan and implement effective physical training programs.
grade 7 lesson Pysical education sports science (2).pdf
The document discusses various topics related to sports science, including sports science as a discipline that studies human movement and performance enhancement, the use of sports science in fitness, injury reduction, and training, as well as sports psychology, nutrition, biological energy pathways, injuries, warm-ups, stretching, plyometrics, strength training, core training, complex training, and periodization in training.
12SPS physical training, planning and implementation
This document discusses the principles of physical training and their application. It identifies 11 components of fitness - including strength, speed, power, balance and endurance. It then explains several key training principles: frequency refers to how often one trains; intensity describes how hard one trains; and duration is the length of training sessions. Applying the right frequency, intensity and duration of training is necessary to create an overload and drive adaptations, while avoiding injury or overtraining. The document also outlines different training methods like resistance training, flexibility work, and plyometrics that target specific fitness components.
Similar to Aerobic Programming (20)
Conditioning YourCardiorespiratorySystem© 2015 Pearson E.docx
Conditioning YourCardiorespiratorySystem© 2015 Pearson E.docx
12SPS Physical training, planning and implementation
12SPS Physical training, planning and implementation
grade 7 lesson Pysical education sports science (2).pdf
grade 7 lesson Pysical education sports science (2).pdf
12SPS physical training, planning and implementation
12SPS physical training, planning and implementation
Recently uploaded
Strategies to rekindle the fire inside you and stay motivated.pdf
Strategies to rekindle the fire inside you and stay motivated.pdfMillion-$-Knowledge {Million Dollar Knowledge}
As we navigate through the ebbs and flows of life, it is natural to experience moments of low motivation and dwindling passion for our goals.
However, it is important to remember that this is a common hurdle that can be overcome with the right strategies in place.
In this guide, we will explore ways to rekindle the fire within you and stay motivated towards your aspirations.The Secret Warrior - Help Share a Parent or Loved Ones’ Cancer Diagnosis with...
The Secret Warrior - Help Share a Parent or Loved Ones’ Cancer Diagnosis with...CANSA The Cancer Association of South Africa
You may be stressed about revealing your cancer diagnosis to your child or children.
Children love stories and these often provide parents with a means of broaching tricky subjects and so the ‘The Secret Warrior’ book was especially written for CANSA TLC, by creative writer and social worker, Sally Ann Carter.
Find out more:
https://cansa.org.za/resources-to-help-share-a-parent-or-loved-ones-cancer-diagnosis-with-a-child/Best Way to Overcome Procrastination and Increase Productivity.pdf
Best Way to Overcome Procrastination and Increase Productivity.pdfMillion-$-Knowledge {Million Dollar Knowledge}
Procrastination is a common challenge that many individuals face when it comes to completing tasks and achieving goals. It can hinder productivity and lead to feelings of stress and frustration.
However, with the right strategies and mindset, it is possible to overcome procrastination and increase productivity.
In this article, we will explore the causes of procrastination, how to recognize the signs of procrastination in oneself, and effective strategies for overcoming procrastination and boosting productivity.Inspire: Igniting the Spark of Human Potential
Inspire: Igniting the Spark of Human Potential
Inspiration is the force that propels individuals from ordinary to extraordinary. It transforms ideas into innovations, dreams into realities, and individuals into icons. This article delves into the multifaceted nature of inspiration, exploring its sources such as nature, art, personal experiences, and the achievements of others, and its profound impact on personal growth, societal progress, and cultural evolution. Through the lens of historical figures and timeless quotes, we uncover how inspiration fuels creativity, drives societal change, and ignites the spark of human potential.
Understanding of Self - Applied Social Psychology - Psychology SuperNotes
A proprietary approach developed by bringing together the best of learning theories from Psychology, design principles from the world of visualization, and pedagogical methods from over a decade of training experience, that enables you to: Learn better, faster!
Recently uploaded (6)
aula open english sobre Classic-motorcycles-2_1.pdf
aula open english sobre Classic-motorcycles-2_1.pdf
Strategies to rekindle the fire inside you and stay motivated.pdf
Strategies to rekindle the fire inside you and stay motivated.pdf
The Secret Warrior - Help Share a Parent or Loved Ones’ Cancer Diagnosis with...
The Secret Warrior - Help Share a Parent or Loved Ones’ Cancer Diagnosis with...
Best Way to Overcome Procrastination and Increase Productivity.pdf
Best Way to Overcome Procrastination and Increase Productivity.pdf
Understanding of Self - Applied Social Psychology - Psychology SuperNotes
Understanding of Self - Applied Social Psychology - Psychology SuperNotes
Aerobic Programming
- 2. Aerobic For training adaption to occur a physiological system must be exercised at a level beyond that to which it is presently accustomed During continued overload, the physiological systems will adapt to the exercise stress Adaptations within the physiological systems will occur until the tissues are no longer overloaded.
- 3. Aerobic Endurance Performance Factors Maximal Aerobic Power (VO2 Max) http://www.sport-fitness-advisor.com/VO2max.html Lactate Threshold – Sustain aerobic energy production at the highest percentage of his/her VO2 Max without accumulating large amounts of lactic acid in the blood. Exercise economy – How you expend energy while maintaining a particular exercise Fuel – Energy Systems % of Type 1 muscle fibers
- 4. Aerobic Exercise Design 1. Exercise Mode – Mimic competition 2. Training Frequency 3. Training Intensity – Overload Principle 4. Exercise Duration – Higher Intensity = Lower Duration. Lower Duration = Higher Intensity 5. Exercise Progression – see pg 497
- 5. Measuring Intensity Heart Rate – Most common Close relationship etween HR and O2 consumption Karvonen Method Maximal Heart Rate (%) See page 494 RPE METS
- 6. Aerobic for Fat Loss Steady state? Intervals? Tabata? Why?
- 7. Quiz #2 Planes of motion Intrinsic and Extrinsic motivation Ideal performance state Process vs Outcome goals Assessments Aerobic conditioning