ppt课件-a e r o b i c a n d a n a e r o b i c t r a i n i n g（b我c a e r o n d n a e r o b我c t r n n g）.pptVIP

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2017-01-25 发布于四川
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ppt课件-a e r o b i c a n d a n a e r o b i c t r a i n i n g（b我c a e r o n d n a e r o b我c t r n n g）.ppt

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Anaerobic Training ATP-PCr System: All-out bursts for 5 to 10 sec. Recovery progresses rapidly (30 to 60 sec). Glycolytic System: Bouts of up to 1 min of intense, rhythmic repeated several times interspersed with 3-5 min recovery (“lactate stacking”). B. Training Methods Acceleration Sprints: gradual increases from slow to moderate to full sprinting in 50-100 m segments followed by 50 m light activity. Sprint Training: Repeated sprints at maximal speed with complete recovery (5 minutes or more) between repeats. Only 3 to 6 bouts in a session. Interval Training: Repeated periods of work alternated with periods of relief. C. Prescription Content Training Time: rate of work during the work interval (e.g. 200-m in 28 seconds) Repetitions: number of work intervals per set (e.g. six 200-m runs) Sets: a grouping of work and relief intervals (e.g. a set is six 200-m runs @ 28 sec, 1:24 rest interval) Work-relief Ratio: time ratio of work and relief (e.g., 1:2 means relief is twice work) Type of Relief: rest or light to mild exercise Interval Training Relief Interval 1:3 (work: relief) for training immediate energy systems 1:2 for training glycolytic energy systems 1:1 or 1:1? for training aerobic energy systems D. Frequency and Duration of Training The energy demands of high-intensity training on the glycolytic system rapidly depletes muscle glycogen Muscles can become chronically depleted of energy reserves V. AEROBIC TRAINING Goals of Aerobic Training Factors Influencing Aerobic Response Guidelines Training Methods Determining Intensity Exercise During Pregnancy A. Goals of Aerobic Training Goals of Aerobic Training Enhance Capacity Blood (VO2 Max) to Deliver Enhance Maximal Oxidative Capacity (QO2) Muscles B. Four Factors that Influence Aerobic Training Response Which is most critical for successful aerobic training? Initial fitness level Frequency of training Intensity of training Duration of training About 60 minutes of daily physical activity provides optimal h