APK 3110C Lecture Notes - Lecture 12: Arterial Stiffness, Exercise Intensity, Glycogen
APK 3110 – Week 12
Chapter 21
Training for Anaerobic and Aerobic Power
Exercise Training
• Goal: To improve performance in a specific physical task through stimulation of
structural and functional adaptations
o Variables
▪ Frequency
▪ Duration
▪ Type of training
▪ Speed
▪ Intensity
▪ Repetition
▪ Rest intervals
▪ Competition
o Overload principle
▪ Physiological function in enhanced by exercise overload to induce a
training response
• Manipulate 1 or more of above variables
Specificity
• Metabolic and physiological adaptations are specific to training performed
• SAID Principle
o Specific Adaptations to Imposed Demands
• Aerobic overload must:
o Use the appropriate muscles needed by the activity
o Be high enough in intensity to stress the cardiovascular system
• Testing should mimic training to measure improvements
• Aerobic training is needed to improve VO2 max specifically but cardiac function can
improve with many types of training
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Specificity of Local Changes
• Aerobic overload/training
o Improves oxygen transport and use at muscle level
▪ Improved oxidative capacity
• Muscle can generate more ATP before lactate accumulates
▪ Greater blood flow in active tissues due to
• Increased microcirculation
• More effective redistribution of cardiac output
• Combination of both factors
o These adaptions are specific to training muscle only during specific exercise
performed
Anaerobic Power Training Adaptations
• Increased anaerobic substrate levels
o ATP
o PCr
o Free creatine
o Glycogen
• Increased quantity and activity of enzymes that control glycolytic phase of glucose
breakdown
o Still lower than changes seen with aerobic training
o Greatest changes in type 2 fibers
• Increased capacity to generate and tolerate high levels of blood lactate during all-out effort
o Increased levels of glycogen and glycolytic enzymes
o Improved pain tolerance and motivation
o No evidence of an increase in buffering capacity
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Aerobic Training: Metabolic Changes
• Endurance training:
o Larger and more mitochondria
▪ Increases capacity to generate ATP aerobically
▪ Increased enzyme activity
• Fat metabolism
o Increased FA oxidation at rest and submaximal exercise within two weeks of
training
o Increase use of intramuscular TAGs for FA oxidation
o Improved FA beta-oxidation and respiratory ATP production
• Carbohydrate metabolism
o Maximal exercise: improved CHO oxidation
o Submaximal exercise: decreased CHO is used as fuel
▪ Use of fatty acids
• Spare muscle glycogen
• Decreases glucose production and use
o Reduced hepatic glycogenolysis and gluconeogenesis
▪ Training enhances hepatic gluconeogenic capacity
• Increased resistance to hypoglycemia during
endurance exercise
o Reduces the use of plasma glucose
Aerobic Training: Muscle Fiber Type and Size
• Aerobic potential is maximized
• Enlargement of slow twitch fibers and greater oxidative potential
• Type 2 fibers
o Not recruited as much and there’s not much change in aerobic capacity
o Some may gain greater aerobic characteristics
• Myoglobin content
o There’s more myoglobin in slow twitch fibers than fast
o No evidence of training adaptions in humans yet
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find more resources at oneclass.com
Document Summary
Exercise training: goal: to improve performance in a specific physical task through stimulation of structural and functional adaptations, variables, frequency, duration, type of training, speed. Intensity: repetition, rest intervals, competition, overload principle, physiological function in enhanced by exercise overload to induce a training response, manipulate 1 or more of above variables. Specificity of local changes: aerobic overload/training, improves oxygen transport and use at muscle level. Improved oxidative capacity: muscle can generate more atp before lactate accumulates, greater blood flow in active tissues due to. Increased microcirculation: more effective redistribution of cardiac output, combination of both factors, these adaptions are specific to training muscle only during specific exercise performed. Increased anaerobic substrate levels: atp, pcr, free creatine, glycogen. Increased quantity and activity of enzymes that control glycolytic phase of glucose breakdown: still lower than changes seen with aerobic training, greatest changes in type 2 fibers.