Anaerobic Training: Definitions, Energy Systems, and Adaptations in Exercise Science

What is anaerobic training?

Training that involves intensities around VO2max intensity and greater.

What does the term 'anaerobic' mean in different contexts?

It can refer to different thresholds, such as anaerobic threshold (lactate threshold) in endurance activities.

What is the difference between anaerobic and aerobic exercise?

Anaerobic exercise involves short bursts of high intensity, while aerobic exercise is sustained at lower intensities.

What is High Intensity Interval Training (HIIT)?

A training method that alternates short bursts of intense activity with periods of rest or lower intensity.

What is the anaerobic speed reserve (ASR)?

ASR = Max sprint velocity - velocity at VO2max.

How is anaerobic exercise intensity prescribed?

Using the formula: vVO2max + (% of ASR).

What are the energetic demands of anaerobic exercise?

Energetic demand is a function of intensity, time, and rest period.

What are the main energy systems involved in anaerobic exercise?

ATP-PCr system and glycolysis.

What is the impact of a greater gap between VO2 demand and VO2?

It leads to a greater reliance on anaerobic means and higher rates of anaerobic usage.

What are chronic adaptations to anaerobic training?

Improvements in muscle buffering capacity, hypertrophy of type II muscle fibers, and increased enzyme activity.

What does anaerobic training do to muscle buffering capacity?

It increases intracellular buffers and hydrogen ion transporters.

Why are anaerobic measurements difficult to make?

Due to individual differences in anaerobic capacity and maximal anaerobic power.

What is the significance of adequate rest between anaerobic efforts?

It is required to maximize intensity and performance.

What is the Wingate anaerobic test?

A test used to measure anaerobic power and capacity.

How does anaerobic training affect type II muscle fibers?

It leads to hypertrophy, increasing their force-generating potential.

What is the relationship between anaerobic power and substrate depletion?

Greater anaerobic power leads to a higher rate of substrate depletion, which is inversely related to duration.

What factors stress the body during high power (sprint) activities?

High forces, mechanical loading, neuromuscular demand, and impact on muscles and joints.

What is the role of intensity, duration, and rest in anaerobic exercise?

They balance to meet specific metabolic demands.

What is the importance of maximal power in anaerobic training?

It is crucial for sustaining high power outputs during anaerobic efforts.

What adaptations occur in enzymes due to anaerobic training?

Elevated enzymes involved in ATP-PC system and glycolysis, increasing ATP breakdown rate.

What is the primary focus of anaerobic exercise prescription?

To enhance anaerobic capacity and performance through tailored training.