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OBJECTIVES:

 What is aerobic system?

 What are the three stages of aerobic system that produce ATP?
 What are the exercises of aerobics?
 What are the benefits of aerobics exercises?

Aerobic System:

 Long Term (Aerobic) System The long term system produces energy through aerobic (with
oxygen) pathways. This system is dominant at lower intensities and efforts lasting longer than 2
to 3 minutes. Production of energy, or ATP, occurs in the mitochondria of the muscle fibers.
Mitochondria contain special enzymes that permit the breakdown of fuels (e.g. glycogen, fatty
acids) through interaction with oxygen to produce large amounts of energy. Training the aerobic
system increases the number and size of the mitochondria, making the muscles more efficient at
using oxygen for fuel.

The aerobic system consists of three processes or ‘stages’ each of which produce ATP.

1.      Aerobic glycolysis (slow glycolysis)

2.      Krebs cycle (also known as the citric acid cycle)
3.      Electron transport chain

These stages involve more complex chemical reactions than the other energy systems which is why
ATP production is much slower.

Aerobic (slow) glycolysis – Stage 1

Aerobic glycolysis is exactly the same series of reactions as anaerobic (fast) glycolysis,
except it just has a different outcome because sufficient oxygen is present. 

Steps of aerobic glycolysis:

1. Initially stored glycogen is converted to glucose.  Glucose is then broken down by a series of
enzymes.

2. 2 ATP are used to fuel glycolysis and 4 are created so the body gains 2 ATP to use for
muscular contraction.

3. Pyruvate is created as the end product of the breakdown of glucose.  As oxygen is present
pyruvate is converted into a substance called 'acetyl coenzyme A'.

4. Acetyl coenzyme A can then be synthesized in the second and third stages of the aerobic
system to create more ATP.
rebs cycle (Stage 2)
Fatty acids (from fats) and amino acids (from proteins) are converted to acetyl coenzyme A
through a series of complex chemical reactions.  Along with the acetyl coenzyme A from
glycolysis they enter the Krebs cycle and are broken down.  This results in ATP production
and the by-products of carbon dioxide and hydrogen are produced.

Steps of the Krebs cycle:

1.  Acetyl-coenzyme A enters the Krebs cycle.
2.  Acetyl-Coenzyme A is broken down into carbon dioxide (a waste product which is expelled
through breathing) and hydrogen.

3.  2 more ATP are synthesised during this process and made available to fuel further muscle
contractions.

4.  Hydrogen is transferred to the electron transport chain. 

Electron transport chain (Stage 3)

The electron transport chain is the most complex and productive pathway of the aerobic
energy system. 

teps of the Electron transport chain:

 1.  Hydrogen ions from Krebs cycle are carried to the electron transport chain by carrier molecules.

 2.   Hydrogen ions are transferred to carrier molecules embedded in the electron transport chain
where they go through a series of chemical reactions.

 3.  A hydrogen ion gradient is created.  As hydrogen ions move across this gradient another form
of ATPase phosphorylates ADP (adds another phosphate group) to form ATP.

 4. Water is created as a by-product as hydrogen combines with oxygen.  In summary the ATP
gained from the complete breakdown of 1 glucose molecule in the aerobic system is as follows:

 Glycolysis                                            2 ATP

 Krebs cycle                                         2 ATP
 Electron transport chain                     34 ATP
 Total                                                   38 ATP

Examples of training that is primarily focused on the aerobic system are:

  Run of two minutes at mod/high intensity, followed by two minutes at low intensity (active
recovery) repeated for 30 minutes.

 30 minutes low/moderate intensity cycling, swimming or jogging without change in intensity.

 30 minute jog over some hills requiring bursts of extra effort every now and then but never
stopping throughout the jog.

THE EXERCISES OF AEROBIC:

THE BENEFITS OF AN AEROBIC EXERCISES:

 Improves cardiovascular conditioning.
 Decreases risk of heart disease.
 Lowers blood pressure.
 Increases HDL or "good" cholesterol.
 Helps to better control blood sugar.
 Assists in weight management and/or weight loss.
 Improves lung function.
 Decreases resting heart rate.

OBJECTIVES:
  What is anaerobic system?
 What are the three primary ways of creating energy?
 Capacity and power?
 HIIT?
 What are the exercises anaerobic?
 What are the benefits of anaerobic exercises?

Anaerobic System:

 Short Term (Anaerobic) System As intensity increases. Anaerobic means "without oxygen", an
activity that breaks down glucose for energy without using oxygen. Generally, these
activities are of short length with high intensity. It becomes increasingly difficult for the body
to provide enough oxygen to fuel aerobic pathways. The short term, or If this accumulation
becomes too high, then the short term system cannot continue. At maximum intensity, this
system is exhausted within 60 to 120 seconds. Athletes experience shortness of breath, pain
(burning sensation), and weakness in the muscles.

Anaerobic energy system has three primary ways of creating energy.  

1. Alactic Anaerobic system (short duration energy – 10 seconds)

2. Lactic Anaerobic Systems (medium short duration energy – 60-90 seconds)
3. Aerobic System (long term energy from oxygen breakdown- hours)

Alactic Anaerobic system (short duration energy – 10 seconds)

Anaerobic Alacti c is a form of training primarily uti lizing ATP as the body’s source
of energy. The “anaerobic” aspect means it does not require oxygen and the
“Alacti c” component means it does not result in the accumulati on of lacti c acid.
This is mainly used to increase maximal strength, speed, and/or power.

Lactic Anaerobic Systems (medium short duration energy – 60-90 seconds)

Anaerobic lactic (without oxygen, with lactic acid) system begins to contribute more energy to
fuel the muscle. Fuel for this system comes from glucose in the blood and stored glycogen in the
muscle. Along with energy (ATP), lactic acid is produced as a byproduct of this system. As
exercise intensity increases, so does the accumulation of lactic acid in the blood and muscles.

Aerobic System (long term energy from oxygen breakdown- hours)

 The long term system produces energy through aerobic (with oxygen) pathways. That ncreases
the number and size of the mitochondria, making the muscles more efficient at using oxygen for
fuel.

Anaerobic Capacity and Anaerobic Power

1. Anaerobic Capacity
 A maximal work performed during maximum-intensity short term physical effort; reflects
the energy output capacity of anaerobic glycolysis.
 Maximal anaerobic capacity tests are subdivided into maximal oxygen debt test, ergometric
tests (all-out tests and constant load tests), measurement of oxygen deficit during a
constant load test and measurement of peak blood lactate (the measurement of the
maximal oxygen debt is not valid and reliable enough to be used as an anaerobic capacity
test).

2. Anaerobic Power
 Maximal power (work per unit time) developed during all-out, short-term physical effort;
reflects energy-output capacity of intramuscular high-energy phosphates (ATP and PCr)
and/or anaerobic glycolysis. This system is depleted quickly and is used for short bursts of
intense power output
 Anaerobic power tests include force-velocity tests, vertical jump tests, staircase tests, and
cycle ergometer tests

Anaerobic high intensity interval training (HIIT)

 Anaerobic high intensity interval training (HIIT) is a highly desirable workout, because it
engaging all muscle fibers, the fast twitch as well as the slow twitch. This makes anaerobic
(HIIT) good for a complete training effect. The benefits from anaerobic (HIT) exercise
depend on the effort put in. Maximum “effort” by a large muscle mass, such as the legs,
produces optimum benefits for the whole body.

THE EXERCISES OF ANAEROBIC:

THE BENEFITS OFANAEROBIC EXECISES

 Anaerobic exercises push your body and lungs to rely on energy sources stored in the
muscles. The benefits include:

1. Increases bone strength  and density

2. Promotes weight maintenance
3. Increases power
4. Boosts metabolism
5. Increases lactic threshold
6. Reduces risk of disease
7. Protects joints
8. Boosts energy