AEROBIC AND ANAEROBICAEROBIC AND ANAEROBICENERGY SYSTEMSENERGY SYSTEMS

DIFFERENCES BETWEEN THE TWO

AEROBIC FITNESSAEROBIC FITNESS

ATTAINABLE THROUGH LOW INTENSITY TRAINING AND IS NEEDED FOR ENDURANCE AND ‘RECOVERY’ FROM THE REMOVAL OF LACTIC ACID. IT PROVIDES A GOOD FOUNDATION FOR REACHING HIGHER LEVELS OF TRAINING.

ANAEROBIC FITNESSANAEROBIC FITNESS INVOLVES HIGHER

INTESITY TRAINING AND IS NEEDED FOR SHORT, EXPLOSIVE BURSTS OF ACTIVITY. IT REQUIRES A GOOD FOUNDATION OF AEROBIC FITNESS.

Training the energy systemsTraining the energy systems

Most sports are a mixture of aerobic and anaerobic work. You may use all out effort during a tennis volley(anaerobic) then slow down again(aerobic). Training makes both energy systems work better. But the training is different for each. So, you must study your sport to see how much of each system you use. Then decide the best mix of training.

How the energy systems How the energy systems work: aerobic respirationwork: aerobic respiration

“Is the release of energy from the breakdown of glucose..by combining it with oxygen in the living cells.”

AEROBIC RESPIRATIONAEROBIC RESPIRATIONGLUCOSE AND OXYGEN

These are brought to the respiring cells by the bloodstream.

Carbon dioxide

Is taken to the lungs, and breathed out.

Water

Passes into the blood and is lost as sweat, moist breath and urine.

Energy

Is used for muscle contraction, metabolism and maintaining temperature

Facts about aerobic Facts about aerobic respirationrespiration

This is a very efficient method of producing energy, and 1 molecule of glucose can provide TWENTY TIMES as much energy as anaerobic respiration.

It occurs during normal day to day activity and accounts for our energy production up to about 60% of maximum effort.

The drawback is that it doesn’t produce energy very quickly-only about 1/3 as quickly as anaerobic.

Energy supplied steadilyEnergy supplied steadily

ANAEROBIC RESPIRATIONANAEROBIC RESPIRATION

“Is the release of a little bit of energy, VERY QUICKLY, from the incomplete breakdown of glucose in the ABSENCE OF OXYGEN.”

This happens when the muscles need to work so hard that….

….the lungs and bloodstream cant deliver enough oxygen to respire the available glucose aerobically.

The EquationThe Equation

GLUCOSE

From the bloodstream and GYCOGEN in the muscles

LACTIC ACID

Accumulates in the muscles making them feel tired and ‘rubbery’.

A BIT OF ENERGY

But produced quickly and used for explosive activity.

OXYGEN DEBTOXYGEN DEBT

Because the glucose can only be partly broken down in the absence of oxygen…

….lactic acid is produced together with a much smaller amount of energy.

Build up of lactic acid causes acute fatigue and results in OXYGEN DEBT…

….which must be repaid by continued deep breathing after exercise.

Energy supplied explosivelyEnergy supplied explosively

Facts about anaerobic Facts about anaerobic respirationrespiration

Anaerobic respiration is an inefficient process since it produces only 1/20th as much energy as aerobic respiration.

However, it produces energy three times faster and so it is used during high intensity (explosive) activity over a short period.

After a relatively short time, (1min/1 ½) the build up of lactic acid affects the performance of the muscles and an OXYGEN DEBT occurs.

Aerobic and Anaerobic Aerobic and Anaerobic trainingtraining

Aerobic training should…

Be strenuous, rhythmical and prolonged.

Be between 60%-85% of maximum heart rate.

Use large muscle groups.

Anaerobic training should….

Be very strenuous in short bursts.

Be around or close to 85% of maximum heart rate.

Include rest and recovery periods.

Be undertaken with caution.

Fitness demands of different Fitness demands of different activitiesactivities

Training methodsTraining methods

Heart rate training zonesHeart rate training zones