Aerobic+vs+Anaerobic

Aerobic vs Anaerobic Fitness __You should be able to:-__ 1] Know the Four basic principles of training. 2] Know the differences between [|Aerobic] and [|Anaerobic] Fitness. 3] Know how to improve Aerobic and Anaerobic Fitness. 4] Know Four basic training methods suitable for improving Fitness. Fitness is the ability of the body systems to cope with the demands placed upon them. The more efficiently the body copes, the fitter the person is said to be.
 * OBJECTIVES**
 * __ WHAT IS FITNESS? __**

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Physical fitness is often divided into the following types (in alphabetical order):
 * [|Accuracy]
 * [|Agility]
 * [|Balance]
 * [|Body composition]
 * [|Cardiovascular endurance]
 * [|Coordination]
 * [|Flexibility] and joint [|range of motion]
 * [|Power]
 * Muscular [|Speed]
 * [|Stamina]
 * Muscular [|Strength]

Fitness is improved by gradually increasing the demands placed on the body systems by means of a specific exercise programme (or training schedule). The body systems will then adapt and fitness will increase. The more stress the body is subjected to, the more it will adapt, and the fitter, the stronger, and faster the person will become. There are 4 key principles of training:-
 * __ HOW TO IMPROVE FITNESS __**
 * __ FITNESS AND TRAINING - THE PRINCIPLES OF TRAINING __**

Increasing intensity e.g. heavier weights or faster running. Increasing frequency, i.e. train more often but not more intensely. Increasing duration, i.e. each training session is made longer. Overload training must not be done daily. This type of training damages muscle fibre and so time must be allowed for the damage to heal. However, it has been shown that light training assists tissue healing.
 * __ 1] THE PRINCIPLE OF OVERLOAD __** - To become more efficient, the body systems have to be overloaded - or worked harder than normal. Overload can be achieved by:-


 * __ 2] THE PRINCIPLE OF PROGRESSION __** - The body cannot become fit overnight. It can only become progressively fitter. Training must also be progressive, i.e. the first few sessions should be fairly easy and then progressively become harder. In the early stages the body adapts quite quickly so that even with light training, fitness will improve quite quickly. But as the body gets fitter it becomes harder and harder to improve, and the only way is to make the training harder and harder


 * __ 3] THE PRINCIPLE OF SPECIFICITY __** - Training will only improve those parts of the body being trained. Cross-Country running will improve cardio-vascular fitness, but will do nothing for arm strength. In other words training is specific to the parts being trained. When training for a specific event, an athlete must work specifically on the type of fitness required for that event.


 * __ 4] THE PRINCIPLE OF REVERSIBILITY __** - Just as the body adapts to more stress by becoming fitter, so also does it adapt to less stress by becoming unfit, i.e. it becomes less efficient at coping with the demands of exercise. This reversibility of fitness happens quickly. It only takes 3-4 weeks for a trained athlete to become unfit. The quickest reverse takes place in aerobic fitness. Muscles quickly lose their ability to use oxygen efficiently. Strength losses occur much more slowly so anaerobic activities are not so badly affected by breaks in training. The wasting away of muscle tissue is called atrophy.

Cardio respiratory Fitness - Cardiovascular Fitness - Stamina - All these terms are used to describe Endurance - the same type of fitness, i.e. the ability Aerobic Fitness - to carry out prolonged steady work. There is no point in a shot-putter having superb aerobic fitness. There is no point in a marathon runner being able to bench press 300 pounds. Training should reflect the type of fitness required for whatever sport being trained for. Some sports require mostly aerobic fitness and only a little anaerobic fitness, whilst other sports require a high degree of anaerobic fitness together with a good aerobic base. Most ball games are an even mixture of aerobic and anaerobic movement. The game is spread over 80 or 90 minutes which makes it essential to have good aerobic fitness, but included in the game will be frequent bursts of anaerobic activity, e.g. a run for a try in rugby, three successive rebounds in basketball, a rally in tennis where both players are at the net.
 * __ WHAT IS MEANT BY 'FITNESS?' __**
 * __ FITNESS FOR SPECIFIC SPORTS __**

Any activity where the body has to work at a continuous steady pace for a long period of time will improve aerobic fitness. Such activities should be whole body activities, e.g. running, swimming, cycling. For effective improvement, aerobic training should be done three times a week, and each session should last for between 20 and 30 minutes. The heart rate should be raised to about 70% of its maximum for the whole of the session. For further improvement, longer sessions at a higher heart rate would be needed. (Max. Heart Rate is given by subtracting a persons age from 220)
 * __ HOW TO IMPROVE AEROBIC FITNESS __**

1] To improve the body's ability to re-charge Creatine phosphate, work flat-out to 15 secs then rest for 4 to 5 minutes. 'Resting' means very slow jogging. 2] To improve the body's ability to dispose of lactic acid from the muscles, work flat-out for 1 minute, then rest for 4 to 5 minutes. Not only does this type of training improve lactic acid disposal, but it also increases the body's levels of haemoglobin and myglobin - both essential to oxygen transport. 3] To improve the body's ability to tolerate high levels of lactic acid in the muscles and blood, work flat-out for up to 2 minutes (or as long as possible), then rest for up to 2 minutes.
 * __ HOW TO IMPROVE ANAEROBIC FITNESS __**

WHAT IS AEROBIC FITNESS? It is the ability of the body to work at a steady rate for a considerable length of time. A person with good aerobic fitness could comfortably work for 30 minutes at a heart rate of 70% of his maximum. [|WHAT IS ANAEROBIC] FITNESS? It is the ability to:- 1] Re-charge Creatine phosphate quickly and efficiently, 2] Dispose of lactic acid in the muscles and blood. 3] Tolerate high levels of lactic acid in the muscles and blood. To improve (1), work flat-out for 15 secs and rest for 4-5mins. To improve (2), work flat-out for 1 min and rest for 4-5mins To improve (3), work flat-out for as long as possible and rest for 1-2mins. To improve anaerobic fitness, the training programme must include all 3 factors.
 * __ MORE ABOUT AEROBIC AND ANAEROBIC FITNESS __**

1] LONG SLOW DISTANCE TRAINING (LSD) This is any work continued for long periods at a steady rate. It will improveaerobic fitness. 3 times weekly for 30 minutes at 70% of maximum heart rate will yield the most effective improvement. 2] FARTLEK TRAINING 'Fartlek' is Swedish for 'Speed Play'. In this training the athlete varies greatly the speed at which he is moving - anything from walking to flat-out sprinting. The training is designed according to the type of fitness required, i.e. aerobic or anaerobic fitness. A typical programme might be:- 10 minute jog 30 secs medium pace 30 secs sprint Walk for 3 minutes Medium pace for 1 mile Jog for 5 minutes with 50 metre sprints every 30 secs. Walk for 1 minute (Repeat 3 times) 3] INTERVAL TRAINING Similar to Fartlek but in more definite pattern. There are three intervals, fast, slow and recovery. Interval training can be aerobic or anaerobic depending on the number and length of each interval. An anaerobic programme might be:- 50 metre jog 50 metre sprint x 3 50 metre walk 100 metre jog 100 metre sprint x 3 100 metre walk This pattern is repeated for 200 metres then 100 metres again, then 50 metres. 4] PICK-UP SPRINT TRAINING In this, speed is split into 5 categories:- Walking Jogging Striding Three-quarter Flat-out or sprinting The athlete does 50 metres of each, repeating the pattern as often as possible. * Fitness is improved by increasing the body's ability to cope with harder demands * The principles of training are: 1] Overload 2] Progression 3] Specificity 4] Reversibility * There are four other terms for cardio-vascular fitness. * Aerobic and Anaerobic fitness are not the same. * Aerobic training differs from Anaerobic training. * There are four training methods: 1] Long Slow Distance 2] Fartlek 3] Interval 4] Pick-up THE FOLLOWING QUESTIONS ARE BASED ON THE INFORMATION GIVEN IN THIS BOOKLET. ANSWER IN SENTENCES. 1] FITNESS IS SOMETIMES DEFINED AS THE ABILITY TO CARRY OUT PROLONGED STEADY WORK. WHAT ARE THE 5 TERMS USED TO DESCRIBE THIS TYPE OF FITNESS? 2] SUGGEST A SIXTH.... 3] SUGGEST TWO REASONS WHY A MARATHON RUNNER SHOULD NOT WEIGHT-TRAIN WITH HEAVY WEIGHTS. 4] THE PRINCIPLE OF PROGRESSION TELLS US THAT TRAINING PRODUCES RAPID BENEFITS TO BEGIN WITH, AND THAT  IMPROVEMENT BECOMES HARDER AND HARDER TO ACHIEVE AS THE ATHLETE GETS FITTER. IF A FUN-RUNNER COMPLETES A MARATHON IN 4 HOURS, AND THEN DECIDES TO JOIN AN ATHLETICS CLUB AND TAKE MARATHON RUNNING SERIOUSLY, HOW DO YOU THINK HIS TIMES MIGHT IMPROVE, GIVEN THAT HE WILL TRAIN 3 TIMES A WEEK AND RUN A COMPETITIVE MARATHON EVERY 2 MONTHS. 5] WRITE DOWN ONE ASPECT OF PLAY IN THE GAME OF ROUNDERS WHICH IS HIGHLY ANAEROBIC. IN WHAT SENSE IS ROUNDERS A GAME WHICH REQUIRES A GOOD 'AEROBIC BASE' DESPITE ITS MANY ANAEROBIC BURST OF ACTIVITY? 6] WHY IS STEADY-PACED SWIMMING SO EFFECTIVE FOR ACHIEVING AEROBIC FITNESS? 7] HOW IS 'MAXIMUM HEART RATE' CALCULATED? 8] FOR THE MOST EFFECTIVE IMPROVEMENT, AEROBIC TRAINING SHOULD FOLLOW THREE BASIC GUIDELINES; WHAT ARE THEY? 9] A 400-METRE RUNNER PLANS TO TRAIN 3 TIMES A WEEK. THE FIRST SESSION EACH WEEK IS TO BE SPENT ON TRAINING HIS BODY TO DISPOSE OF LACTIC ACID MORE EFFICIENTLY. THE SECOND SESSION IS TO BE DEVOTED TO IMPROVING HIS AEROBIC BASE, WHILST IN THE THIRD SESSION, HE WILL BE WORKING ON HIS  LACTIC ACID TOLERANCE. IF THIS ATHLETE CAME TO YOU FOR ADVICE ON HOW TO DO THESE THREE THINGS, WHAT WOULD YOU TELL HIM TO DO IN EACH OF THE THREE SESSIONS?
 * __ TRAINING METHODS SUITABLE FOR IMPROVING FITNESS __**
 * __ SUMMARY __**

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