VSRA 1011 SPORT SCIENCE Group C

CHAPTER 3 Aerobic and anaerobic training

MEMBER: 1. Tan Song Jun 2. Low Qing Way 3. Lim Chin Huang 4. Low Jun Haw 5. Liow Ching Tsen 6. Lim Chee Yao 7. Lee Jo-Anne 8. Low Xin Nan
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3.1

3.2 Function of aerobic training

What Is Aerobic Training? The need of oxygen Low to moderate Long period Glycogen and fat What Is Anaerobic Training? Bodybuilding High intensity Short period Glycogen only

What Is The Function Of Aerobic Training?

Health and quality of life Life extended Burns fat Improves mood Strengthen the heart and lungs Reduce the risk of diabetes Aerobic exercise is relatively low in intensity and long in duration. heart beat rate is stable due to low intensity exercise .

What Is The Function Of Anaerobic Training?

Build lean muscle mass Calories burned efficiently Weight management Build endurance and fitness level high in intensity and short in duration. Fast heart beating rate due to extreme high intensity exercise.

Types of aerobic and anaerobic training

Example of aerobic and anaerobic exercise

aerobic
walking ,jogging ,lap swimming ,rowing and cycling

anaerobic
Sprinting , weight lifting etc

The difference between aerobic and anaerobic (for runners)

The importance of understanding these definitions is clear. If you begin to run too hard in the start of a race, your body goes into an anaerobic state. If you go anaerobic early in a race, you will begin to feel fatigued sooner and become increasingly tired as the race progresses. During the marathon, you need to conserve as much fuel as possible .

3.3 Stretching and type of stretching

3.3.1. Definition of stretching : Stretching is a form of physical exercise for muscle group. It is a natural activity. 3.3.2. Function of stretching : It help to improve the muscles felt elasticity and achieve comfortable. Help to increase muscle control. It also used as a treatment to alleviate cramps.

3.3.3. Stretching and Athelets

Athletes stretch before and after exercise. It can help to reduce injury and increase performance.

Benefits : Improve the range of motion(ROM). Increase Blood Flow Produces synovial fluid.

Sample of Range of Motion(ROM)

3.3.4. Types of Stretches a. Ballistic stretching b. Dynamic stretching c. Proprioceptive Neuromuscular Facilitation(PNF) d. Static stretching

a.Ballistic stretching -Rapid Bouncing stretch -It will moving with momentum that stretches the muscles to a maximum. -It should be performed before exercise to increase blood flow, strength and power. -It also help to reduce tightness of muscles.

b.Dynamic stretching It is a walking and movement stretch. Normally used by performing slow controlled movements. Need to have a full range of motion(ROM) It can help to reduce risk of injury.

c. Proprioceptive Neuromuscular Facilitation (PNF)

It is a type of stretch for a particular muscle. Resistance should be applied, then the muscle should be relaxed. It should be performed during the exercise to a specific part of muscle

d. Static Stretching It is a stretch that a person stretches the muscle until a gentle tension. It need to hold the stretch for thirty seconds without any movement. It should be performed at the end of exercise to increase the flexibility and remove the lactic acid build up.

3.4 Warming up

A warm up is intended to raise the body temperature and prepare a player physiologically to compete in a competitive game.

Purpose of warming up Improve elasticity in your muscles Promote the circulation in your body Gain more muscle control

Risk of not warming up Torn muscle Decreased athletic performance

3.5 Cooling Down

 Cooling down after a workout is very important. This is especially important if you are engaging in strenuous forms of exercise that increase your heart rate and place heavy strain on your muscles , how you cool down will have a direct impact on your body over the next 24 to 48 hours. A proper cool down can help to reduce heart rate, prevent muscle soreness, improve muscle strength and growth (a large amount of heart attacks and strokes occur at the gym).

Why a Cool Down is Necessary

1. To reduce heart rate

WHY ? A proper cool down is important for keeping you healthy. Skipping a cool down can lead to sudden dizziness.Cool down help to resume normal breathing.

HOW ? Bring your heart rate down slowly.Light cardio, such as walking at a steady pace. This help to avoid feeling sick after finishing your workout. A good rule of thumb is about 5 minutes of walking.

How Important is a PostWorkout Cool Down?

2. Reduce Muscle Soreness

WHY ?

A cool down portion will help to gradually push the lactic acid and other unwanted substances out of the muscles. This often helps to reduce soreness after your workout.
HOW ? After a workout, your muscles will contract. By STRETCHING, you prevent them from shrinking and this allow your muscles to grow stronger quicker, which helps you get the full benefit from your workout

How Important is a PostWorkout Cool Down?

3. Blood Circulation
WHY ?

Cool down portion of your workout will allow for the blood to circulate throughout body. This is for carrying important nutrients and oxygen to your muscles and cells, and assists in the growth and repair of muscles.
HOW ?

Stretching can increase blood flow to your muscles. Stretching may also help improve your performance in some activities or decrease your risk of injury by allowing your joints to move through their full range of motion.

How Important is a PostWorkout Cool Down?

4. You should also make sure that you are fully hydrated. Working out makes you sweat, which makes you dehydrate. Even if you drank water while working out, you need to keep replenishing your fluids. You may not be thirsty, but it is recommended that you drink another 2 to 3 cups of water within 2 hours of completing your workout. 5. Finally, you need to eat. Working out caused you to burn hundreds of calories and wear your muscles. You need to help your body repair, which you can do by eating. Try to eat something with 1 hour of working out the sooner the better. And eat foods with complex carbs and protein. This will help your body rebuild quicker.

How Important is a PostWorkout Cool Down?

3.6 Cardiovascular Response and adaptation to exercise

Cardiovascular System
The cardiovascular system consists of the heart and blood vessels. Responsible- transporting oxygen, nutrients, hormones, and cellular waste products throughout the body, Powered by the bodys hardest-working organ the heart

Cardiovascular Adaptation to Exercise

Aerobic fitness, anaerobic fitness, and muscular endurance training place larger demands on the heart than any other type of training. Over time these demands result in adaptations to the cardiovascular system.

Physiological Adaptation
Heart Size
The muscular walls of the heart increase in thickness, particularly in the left ventricle, providing a more powerful contraction. The left ventricles internal dimensions increase as a result of increased ventricular filling.

Stroke Volume (SV)

The increase in size of the heart enables the left ventricle to stretch more and thus fill with more blood. The increase in muscle wall thickness also increases the contractility resulting in increased stroke volume at rest and during exercise, increasing blood supply to the body. As cardiac output at rest remains constant the increase in stroke volume is accompanied by a corresponding decrease in heart rate

Resting Heart Rate (RHR)

Cardiac Output (Q)

Cardiac output increases significantly during maximal exercise effort due to the increase in SV. This results in greater oxygen supply, waste removal and hence improved endurance performance. People with blood pressure in the normal ranges experience little change in BP at rest or with exercise; however hypertensive people find that their BPs reduce towards normal as they do more exercise. This is due to a reduction in total peripheral resistance within the artery, and improved condition and elasticity of the smooth muscle in the blood vessel walls.

Blood Pressure (BP)