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Metabolic Adaptations to Training
How Can We Maximize Our Potential To
Perform?
Adaptations To Aerobic Training
Increase size of ST muscles FTb fibers take on FTa
characteristics Increase capillary density Increase myoglobin up to 75% Increase size and number of
mitochondria Increase enzyme activity Muscles store more glycogen Muscles store more triglyceride Glycogen sparing effect
Training The Aerobic System
Frequency 3 - 5 days a week 700 - 900 Kcal a day, no more
Intensity 50 - 85% of VO2 max or (HRR) intervals with short rest periods continuous training has advantage
Time volume of training stresses energy
levels for adaptation Specificity
Adaptations To Anaerobic Training
Increased ATP-PCr use (5s) Increased strength Increased enzyme activity (30s) Efficiency of movement Increased aerobic capacity
which decreases lactic acid Increased buffering of lactic
acid which decreases fatigue
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