Chapter 13- Training the Anaerobic and Aerobic Energy Systems
The regular application of a specific exercise overload enhances physiologic function to produce a training response
Adaptations in metabolic and physiologic systems that depend on the type of overload imposed and muscle mass activated
under specificity principle, this principle states 'Specific Adaptations to Imposed Demands'
Individual Difference Principle
all individuals do not respond similarly to a given training stimulus
detraining occurs relatively rapidly when a person quits their exercise training regimen
takes place in half the time that the training effect took place, with complete stoppage to any exercise bouts.
Try to prevent significant training drops by doing some exercise but not the amount you did during the training phase.
well-hydrated, aerobically trained individuals exercise more comfortably in hot environments because of a larger plasma volume and more-responsive thermoregulatory mechanisms. ex: pre-season football
Body Composition Changes
involve resistance (weight training) exercises to prevent loss of lean muscle
Blood Lactate Concentration
an individual gets into anaerobic glycolysis slower with aerobic training
the more one exercises, the more efficient breathing becomes
Maintenance of Aerobic Fitness Gains
you can decrease workout frequency but keep the intensity the same
establish a training heart rate max (6 steps)
all-out exercise for up to 60 seconds
continuous (long slow distance) training that requires sustained, steady-rate aerobic exercise; includes frequency, duration, rate, and terrain)
specific spacing of high intensity exercise and rest periods; includes continuous factors and in addition, repetition & sets. Recovery time is important. Here you're rebuilding ATP and replenish the phosphagenic system
the performer determines the training schema based on 'how it feels' at the time, in a way similar to gauging exercise intensity based on one's rating of perceived exertion. -> go into glycolysis
form of overtraining where everything is depressed
elevated resting pulse, and increased susceptibility to upper respiratory tract infections and gastrointestinal disturbances