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.

1. The Effects of Training on the Anaerobic Energy System Amy Tattam

2. Energy can be defined as the capacity of a physical system to do work. Energy is fundamental to everyday living and exercise. The word anaerobic can be defined as something that is ‘capable of living without oxygen”. The anaerobic system can be indirectly assessed by performance tests such as the vertical jump and the step test. Vertical jump test Effects of Training- Anaerobic Energy System

4. Lactic Acid System The other system that operates without the use of oxygen to help restore ATP in the muscles is the lactic acid system. This system involves the partial breakdown of glucose to form lactic acid. This involves a series of twelve chemical reactions known formerly as glycolysis. The energy that is provided by this system to the body is significant as it provides a quick supply of ATP to the body which assists in intense short bursts of activity usually lasting from around 30-60 and may last up to 3 minutes . If the intensity of the activity is maintained lactic acid will then accumulate within the muscles. The breakdown process of the lactic acid within the muscles may take up to two hours. Glycogen Glucose Pyruvic Acid Insufficient Oxygen Lactic Acid ADP+P ATP

6. Training to improve Anaerobic System Anaerobic exercise is used by athletes in non-endurance sports to build power and speed and is used predominantly to increase muscular strength. There are three types of anaerobic training energy systems these include: The Phosphagen system- 10 seconds of maximum intensity exercise Anaerobic glycolysis (also known as the lactic acid system)- 30 seconds of high intensity exercise Oxidative system- can contribute to 40- 45% of energy after 20- 30 seconds of intense activity. Methods and modes of aerobic training are ways to which one can improve their anaerobic system. Methods of anaerobic training Explosive training, speed training interval training and various methods of resistance training Modes of anaerobic training Sprinting, plyometrics, stair climbing, resistance training and weightlifting

10. Adaptations of Training

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