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Aerobic Ex
Aerobic Ex
Aerobic fitness
Longer duration (≥15mins), at low-moderate intensity, continuous activity (without rest breaks),
i.e. walking, jogging, and cycling.
Anaerobic fitness
Short (10-60 seconds) repetitive bursts of high intensity activity (sprinting, cycling) with short
recovery intervals between bursts to allow minimal recovery.
Muscular strength
Low repetition (≤ 6) resistance training with very heavy loads and long rests (≥ 3mins) between
sets to allow maximal replenishment of energy systems between sets.
Muscular hypertrophy
Moderate repetition (6-12) resistance training with heavy loads and moderate rests (1-2 minutes)
between sets to allow partial replenishment of energy systems.
Muscular endurance
High repetition resistance training (≥ 13) with moderate loads and short rests (≤ 1min) to allow
minimal replenishment of energy systems.
Muscular power
Low repetition resistance training with moderate-heavy loads focusing on high intensity
‘explosive’ lifts with long rests between sets to allow maximal replenishment of energy systems.
Speed
Maximal / near maximal intensity efforts (5 -20 seconds) to get from point A to point B in
shortest time possible, with long rests between repeats (e.g. sprint training).
Agility
Similar to speed, short sharp bursts of activity with changes in direction incorporated
throughout. E.g. weaving through a course of cones requiring quick changes in direction, as
quickly as possible.
Flexibility
Low intensity stretching (or similar activity, e.g. yoga) focusing on extending muscles and joints
to their full range. Stretches for major muscle groups must be held for at least 15 seconds if
flexibility is to be improved, as this is the approximate time required for the stretch reflex to
‘turn off’ and allow a muscle to be stretched beyond its immediate limits.
Adaptationsto Aerobic
EnduranceTraining
Programs
Cardiovascular
ResponsesStroke
VolumeEnd-diastolic volume is
significantly increased.
At onset of exercise,
sympathetic stimulation ↑SV.
Cardiovascular
ResponsesBlood
PressureSystolic blood
pressure estimates the pressure
exerted against the arterial walls
as blood is forcefully ejected
during ventricular contraction.
Diastolic blood pressure is
used to estimate the pressure
exerted against the arterial walls
when no blood is being forcefully
ejected through the vessels.
Cardiovascular
ResponsesControl of
Local CirculationDuring
aerobic exercise, blood flow to
active muscles is considerably
increased by the dilation of
local arterioles.
At the same time, blood flow
to other organ systems (eg,
the GI region) is reduced by
constriction of the arterioles.
Acute aerobic exercise
results in Increased cardiac
output
Increased stroke volume
Increased heart rate
Increased oxygen uptake
Increased systolic blood
pressure
Increased blood flow to active
muscles
Decreased diastolic blood
pressure
Cardiovascular Adaptations to Chronic
Endurance Exercis
Respiratory
ResponsesAerobic
exercise provides for the
greatest impact on both
oxygen uptake and carbon
dioxide production, as
compared to other types of
exercise.
Significant increases in
oxygen delivered to the
tissue, carbon dioxide
returned to the lungs, and
minute ventilation provide for
appropriate levels of alveolar
gas concentrations during
aerobic exercise.
Oxygen UptakeOxygen
uptake increases during an acute
bout of aerobic exercise and is
directly related to the mass of
exercising muscle, metabolic
efficiency, and exercise intensity.