ESS 3091- 5- Exercise Metabolism- Student-2

Carrying capacity in the fiber the useit or loseit

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Unformatted text preview: daptations ◦ Cardiovascular adaptations ◦ Oxygen extraction & carrying capacity in the fiber The “useit-or-loseit” Principle! Anaerobic training methods Brief, high-powered sport activities rely almost exclusively on stored ATP & PCr ◦ ◦ ◦ 5-10 second bouts of maximal effort overload these systems Lactate accumulation is small Recovery occurs rapidly (~30 s rest intervals) Sport-specific training Anaerobic training methods high-powered activities beyond 10 seconds rely on anaerobic glycolysis ◦ Maximal effort for 15s-< 1 min. ◦ Lactate accumulation is large ◦ Recovery depends on bout duration (~30s -5 min. rest intervals) 1:2-3 exercise-to-rest ratio (10 seconds on, 20-30 seconds off) Longer exercise bouts & shorter rest intervals allow progressive lactate accumulation….earlier onset of fatigue Aerobic training methods Discontinuous ◦ ◦ ◦ (Interval) Training Exercise intensity that enables a 1:1-1.5 exercise:rest ratio Keeps aerobic contribution to ATP production near maximal levels Maintain high intensity for overload 60-80% VO2max Aerobic training methods Continuous ◦ Moderate-to-high intensity to maintain overload ◦ Training (LSD) 50-80% VO2max 20-30 or more minutes for adequate exercise stimulus for average individual ◦ Min. 10-min. bouts for unfit Cardiovascular & muscular adaptations Competition specific goals(5k vs. marathon vs. caloric expenditure) Aerobic Training recommendations for adults Institution Recommendation American College of Sports Medicine (ACSM) 150-300 min/week of moderate intensity PA Institute of Medicine (IOM) 420 min/week of moderate intensity PA Department of Health & Human Services (HHS) 13-26 kcal/kg/week via moderate-vigorous intensity PA...
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