Daryl John C.

Cabradilla 05-04-20
1FSM-C

Anaerobic power and capacity

Intro
The journal talks about how power and its capacity are very important to an athlete. Its power and

capacity holds the key for an individual to perform a required set amount of force and strength to acquire the

attained goal. However, this kind of energy source are only applicable to some specified sports. Example of

these are, 100m sprint, shot put, discuss throw, javelin throw, hammer throw. As you can see these events,

it only reaches for a short period of time (usually reaches only up to 10-30 seconds only). For our lectures

and discussions, muscle adaptations among different exercises differs from what an aerobic athlete usually

does. We can obviously see this on a marathoner and sprinter’s muscle groups differ from one another.

Also, the paper talks about the differences among power, strength, fatigues, exercises, training effects, and

on how angle can be efficient to an athlete. In addition to that, we can also learn how can anaerobic can

help us in our own sports and be a use to different methods of training. As such, creating training program

can help us in determining what kind of exercises we can use on an athlete who uses anaerobic sports.

Anaerobic capacity and power

Let us first define anaerobic power and anaerobic capacity. Anaerobic power means a

high intensity of training or exercise that lasts fewer than 10 seconds. However, anaerobic

capacity is the total amount of energy from the anaerobic energy system. In anaerobic power, it

simply discusses how high amount of force is release on that period of time. For examples of these

are a punch in boxing, a smash in badminton, a stroke in lawn tennis, a swing on golf. As you can

see only a discrete kind of skill falls into this category. This determines how your strength and

speed can manage your muscle groups to do a singular skill. However, when adding anaerobic
capacity, how long can you continue doing that stroke in an amount period of time. This way, we

can determine how your capacity of doing an action can last on your peak force. You can read on

the journal that the exercises among anaerobic capacity and anaerobic energy has different way of

method on doing the exercises.

Anaerobic training
Central and Peripheral adaptations

For what I understand, we can see that muscle adaptations don’t happen on one day.

However, muscle adaptations on athletes or former athletes are faster comparing to beginners or

first timer in doing an exercise. This proves that muscle do not activate on the first week of training,

delayed onset muscle soreness (DOMS) also happen during first weeks. It is because neural

adaptations happen and it fixes the muscle tissues. After doing so, the muscle already adapted on

the exercise, load and reps can also increase during those time for further improvements.

Agonist and antagonist ratio

The muscle ratio of the agonist and antagonist also differs. As what the paper said,

antagonist is the majority muscle that acts during concentric contraction. However, when muscles are

already adapted, it is reduced through training. We can see this on an example of a bicep curl, antagonist

(triceps) resists greater comparing to the agonist (biceps) during contraction (concentric, isometric,

eccentric).

Angular Specificity

For what the paper have stated. During an anaerobic exercise, angle is a very

important role for the action to fully activate the potential force that is going to be release. The

paper stated that it is easier for an elbow to flex if it is already 70 to 90 degrees in angle.

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Therefore, we can say in different ways that angle can be a factor when releasing force. For

example, a badminton smash is stronger and faster if the elbow is bent (on a ready position) on a

50 to 60 degrees comparing to 90 to 110 degrees wide. This factor can change because the space

you are taking is shorter therefore more power to release comparing to a wider stance of ready

position.

Training status and exercise modality

Fatigue is a big factor during an exercise especially to non-athletes or beginner players.

DOMS is very lenient to athletic players because their muscle adaptations have faster recovery comparing

to non-athletes. But in an actual nature, muscle adaptations can manage when doing exercises. However,

exercises must continue but in a different muscle group. For this, muscle soreness is being healed so that

muscles can adapt and grown. However, rests are also relative for muscle growth and it is a healthy way for

the muscle to adapt on the exercise that is used.

Sports
My sports require anaerobic power and at the same time capacity (badminton). A single stroke must

have a specific power to achieve how strong or weak your shot its. However, the capacity to maintain it for a

period of time (usually 30seconds to 1minute or longer) is also needed during a rally. And the resting period

on every rally must be easily adapted and relaxed for the next rally to continue. Badminton is an over-all set

of sports, physical, mental, emotions, and knowledge. That is why it is one unique sport to play.

Anaerobic method
There are different ways of anaerobic method kind of training for my sport. The amount of time of

footwork to reach on one point to the other point and usually it is only milliseconds to reach or take time to

prepare for another footwork. Also, on how relaxed you are on swinging your racket during concentric phase

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must also be trained specially to control a shot on a specific zone in the court. Lastly, thinking during rallies

can be considered anaerobic because in split seconds, the player must already think on what kind of

anticipation he or she is going to perform in order for that player to gain a point.