(2.3) body adaptations to anaerobic exercises

anaerobic exercises

high intensity exercises that are done over a short period of time

anaerobic exercises

utilizes energy within contracting muscles and independent of inhaled oxygen

anaerobic exercises

commonly applied for optimal athletic performance rather than for fitness purposes

power training

characterized by high velocity movements that accelerate the athlete's body throughout the range of motion with a limited braking phase and little, if any, slowing of contractile velocity

plyometrics

exercises that involves jumping which exert maximal force in short intervals of time with the goal of increasing power

plyometrics

trains muscle to repeatedly contract and relax for multiple explosive movements

anaerobic exercises

enables us to train specific energy systems of the body

1. power training

2. plyometrics

3. speed training

4. speed endurance training

4 types of anaerobic exercises

speed training

intense exercises which can only be sustained for 5-10 seconds

speed endurance training

usually for sports like football and focuses on the same muscle groups

ATP-PC

energy system that does not need oxygen and used in abrupt movements and quick bursts of energy

muscles

where ATP-PC is stored

lactic acid

energy system used for few minutes of intense activity and it is called upon when oxygen supply is not enough

glucose

stored amounts of this in the body is used by the anaerobic / lactic acid energy system

aerobic

energy system that uses the oxygen in our cardiorespiratory system to breakdown carbohydrates and fats into actual usable energy

aerobic

energy system used for prolonged activities as it has a complex process that takes time

vo2 max

what needs to be trained or even exceed when training for anaerobic power

speed training

type of anaerobic exercise where training for ATP-PC energy system is mostly observed

ATP-PC

recovery is fast when training for this energy system because the body is trained to replenish the energy used

speed endurance training

type of anaerobic exercise where training for lactic acid energy system is mostly observed

lactic acid

training for this energy system “forces” the body to exhaust oxygen and ATP so it taps on glucose supply

lactate

byproduct of training for the lactic acid energy system

lactate

causes fatigue and soreness

hypertrophy

causes myosin and actin become bigger, stronger and quicker to react because of repeated contraction which then increases the capacity of muscles for force production

lactate threshold

increases as muscles have increased endurance as an adaptation to anaerobic exercises

strength

without establishing this, power and muscle endurance (for a certain load) cannot be attained

good aerobic capacity

without this, anaerobic training cannot be done

zone 4-5

zones required to be at when training for anaerobic power