You should create an article Presentation for an Aerobic / Anaerobic Article training. You can include PowerPoint to it but also, make sure the presentation explanation discusses research of the peer-reviewed article and includes results of what is happening in the, not only the definitions. And then make sure to provide the article PDF document which my presentation is about, Thanks These are guidelines of my teacher:Overview: Chapters 10 & 12 ( Chapter documents below) detailed the principles and adaptations of aerobic and anaerobic training. For this assignment, you will investigate the adaptations to these training types and then discuss these adaptations.You will choose a mode of aerobic or anaerobic programming and then investigate the chronic adaptations from this modality. Topics would include group exercise, interval training, continuous training, interval-circuit training, high-intensity interval training, or cross training (not to be confused with crossfit).You will then find one peer-reviewed research article to read & summarize. The article must be an original research article. This means it must have an intervention. Reviews or meta-analyses will not be accepted. The article should be published in the last 5 years.You will then create a short PowerPoint presentation that summarizes the article.In your presentation, you should include at minimum: Brief introduction (e.g. why you chose this topic)Discuss the intro/purpose of the article.Discuss the methods used.Discuss the results.Discuss the studies application considerations (e.g. why was the study important, how can the findings be used to inform practice/programming)Be sure to define any relevant terminology throughout the presentation (e.g. if its a study over multiple sclerosis, define this for your audience) and provide an APA style citation.You must provide a pdf of the article in your submission.You will present your article in-class.Students will also be required to discuss each article after the presentation. Specifically, students will: Provide feedback to your peer, was the presentation easily legible? Was it easy to understand? What could be improved upon?What concerns were raised in regard to the study? E.g. was the methodology appropirate? What did you learn that you did not know before viewing your peer’s presentation?How could you implement the findings of this study in your own practice. E.g. if a study shows increased strength through _____ protocol, how would this apply to your activity/sport/career of preference?Are the methods aligned with the purpose? E.g. if a studys purpose is to observe changes in muscular strength, but they complete a muscular endurance test, how would this impact the study and its findings?Provide other commentary as applicable.
Principles of Exercise
Training
CHAPTER 10 Overview
Terminology
General principles of training
Resistance training programs
Anaerobic and aerobic power training
programs
Terminology:
Muscular Strength
Maximal force that a muscle or muscle
group can generate
Static strength
Dynamic strength (varying by speed and joint angle)
1-repetition maximum (1RM): maximal
weight that can be lifted with a single effort
Start with proper warm-up.
Add weight until only one repetition can be
performed.
Terminology:
Muscular Power
Rate of performing work
Explosive aspect of strength
Power = force × (distance/time)
More important than strength for many
activities
Field tests not very specific to power
Typically measured with electronic devices
Figure 10.1
Terminology:
Muscular Endurance
Capacity to perform repeated muscle
contractions or sustain a single contraction
over time
Number of repetitions at given % 1RM
Increased through gains in muscle strength
and changes in local metabolic and
cardiovascular function
Table 10.1 Strength, Power, and Muscular Endurance of
Three Athletes Performing the Bench Press
Component
Athlete A
Athlete B
Athlete C
Strength*
100 kg
200 kg
200 kg
Power**
100 kg lifted 0.6
m in 0.5 s
= 120 kg · m/s
= 1,177 J/s or
1,177 W
200 kg lifted 0.6
m in 2.0 s
= 60 kg · m/s
= 588 J/s or 588
W
200 kg lifted 0.6
m in 1.0 s
= 120 kg · m/s
= 1,177 J/s or
1,177 W
Muscular
endurance***
10 repetitions with 10 repetitions with 5 repetitions with
75 kg
150 kg
150 kg
Terminology:
Aerobic Power
Rate of energy release by oxygendependent metabolic processes
Maximal aerobic power: maximal capacity
for aerobic resynthesis of ATP
Synonyms: aerobic capacity, maximal O2 uptake,
VO2max
Primary limitation: cardiovascular system
Testable in lab or estimable from variety of field tests
Terminology:
Anaerobic Power
Rate of energy release by oxygenindependent metabolic processes
Maximal anaerobic power: maximal capacity
of anaerobic systems to produce ATP
Also known as anaerobic capacity
Maximal accumulated O2 deficit test
Critical power test
Wingate anaerobic test
General Principles of Training:
Principle of Individuality
Not all athletes are created equal.
Genetics affects performance.
Variations exist in cell growth rates,
metabolism, and cardiorespiratory and
neuroendocrine regulation.
Individual variation explains high versus
low responders.
General Principles of Training:
Principle of Specificity
Exercise adaptations are specific to mode
and intensity of training.
Training program must stress the most
relevant physiological systems for a given
sport.
Training adaptations are highly specific to
type of activity, training volume, and
intensity.
General Principles of Training:
Principle of Reversibility
Use it or lose it.
Training improves strength and endurance.
Detraining reverses gains.
General Principles of Training:
Principle of Progressive Overload
Must increase demands on body to make
further improvements.
Muscle overload: Muscles must be loaded
beyond normal loading for improvement.
Progressive training: As strength ,
resistance or repetitions must to further
strength.
General Principles of Training:
Principle of Variation
Also called principle of periodization
Systematically changes one or more
variables to keep training challenging.
Intensity, volume, and/or mode
? volume, ? intensity
? volume, ? intensity
Macrocycles are composed of mesocycles.
Resistance Training:
Strength, Hypertrophy, and Power
Should involve concentric (CON), eccentric
(ECC), and isometric contractions.
CON strength is maximized by inclusion of ECC.
ECC benefits action-specific movements.
Exercise order matters.
Large muscle groups before small, multijoint before
single, high intensity before low
Rest periods are based on experience.
Novice, intermediate lifters: 2 to 3 min between sets
Advanced lifters: 1 to 2 minutes between sets
Resistance Training:
Static-Contraction Resistance
Muscle force without muscle shortening
Also called isometric training
Early promise
But later evidence did not support early findings.
Isometric training is nonetheless still popular.
Ideal for immobilized rehab situations
Resistance Training:
Free Weights Versus Machines
Free weights (constant resistance)
Tax muscle extremes but not midrange.
Recruit supporting and stabilizing muscles.
Are better for advanced weightlifters.
Machines
May involve variable resistance.
Are safer, easier, more stable, better for novices.
Limit recruitment to targeted muscle groups.
Figure 10.2
Resistance Training:
Dynamic Eccentric Training
Emphasis on ECC phase of contraction
In this phase, muscles ability to resist force is
greater than with CON training.
Theoretically produces ? strength gains versus
CON.
Early ECC versus CON research equivocal
More support from recent studies
ECC + CON workouts maximize strength gains.
ECC is important for muscle hypertrophy.
Resistance Training:
Variable-Resistance Training
Resistance in weakest ranges of motion,
in strongest ranges.
Muscle works against higher percentage of
its capacity at each point in range of
motion.
Serves as the basis for several popular
machines.
Figure 10.3
Resistance Training:
Isokinetic Training
Movement at a constant speed
Angular velocity can range from 0°
/s to 300°
/s.
Strong force is opposed by more resistance.
Weak force is opposed by less resistance.
Resistance from electronics, air, or
hydraulics
Theoretically, maximal contraction at all
points in range of motion
Resistance Training:
Plyometrics
Also known as stretchshortening cycle
exercise
Uses stretch reflex to recruit motor units.
Stores energy during ECC, releases during CON.
Example: Perform deep squat to jump to deep
squat.
Proposed to bridge gap between speed and
strength training
Figure 10.4
Resistance Training:
Electrical Stimulation
Current passed across muscle or motor
nerve
Is ideal for recovery from injury or surgery.
Reduces strength loss during immobilization.
Restores strength and size during rehab.
No evidence of further supplemental gains
in healthy, training athletes
Resistance Training:
Core Training (1 of 2)
Core: trunk muscles around spine and
viscera
Abdominal muscles
Gluteal muscles, hip girdle
Paraspinal, other accessory muscles
Yoga, Pilates, tai chi, physioball
Proximal stability aided by distal mobility
(continued)
Resistance Training:
Core Training (2 of 2)
May decrease likelihood of injury.
Increases muscle spindle sensitivity.
Permits greater state of readiness for joint loading.
Protects body from injury.
Core musculature contains mostly type I
fibers, responds well to multiple sets and
high reps.
Anaerobic and Aerobic
Power Training
Train sport-specific metabolic systems.
Design programs along a continuum from
short sprints to long distances.
Sprints: ATP-PCr (anaerobic)
Long sprint, middle distance: glycolytic (anaerobic)
Long distance: oxidative (aerobic)
Anaerobic and Aerobic Power Training:
Group Exercise Training
Variety of options for cardiovascular,
strength, and flexibility training
Equivalent health benefits
? HDL, lean muscle mass
? fasting glucose, LDL, triglycerides, fat mass
Improved satisfaction, enjoyment, motivation
Anaerobic and Aerobic
Power Training: Interval Training (1 of 2)
Repeated bouts of high/moderate intensity
interspersed with rest or reduced intensity
More total exercise performed by breaking into bouts
Improved glucose control, insulin sensitivity,
endothelial function
Sets, reps, time, distance, frequency, interval, rest
Example
Set 1: 6 x 400 m at 75 s (90 s slow jog)
Set 2: 6 x 800 m at 180 s (200 s jog-walk)
(continued)
Anaerobic and Aerobic Power Training:
Interval Training (2 of 2)
Is appropriate for all sports and activities.
For given sport, first choose mode, then
adjust.
Rate of exercise interval
Distance of exercise interval
Number of repetitions and sets per training session
Duration of rest and active recovery
Type of activity during active recovery
Frequency of training per week
Anaerobic and Aerobic Power Training:
Exercise Interval Intensity (1 of 2)
Determined by duration/distance or % HRmax
Duration and distance more practical
One method: Use best time at set distance and
adjust duration by desired intensity.
Intensity depends on fitness, sets, reps, and so on.
ATP-PCr system training: ~ 90% to 98% intensity
Anaerobic glycolytic training: ~ 80% to 95% intensity
Aerobic oxidative training: ~ 75% to 85% intensity
(continued)
Anaerobic and Aerobic Power Training:
Exercise Interval Intensity (2 of 2)
% HRmax a better index of physiological
stress
HRmax determined by lab test, all-out run
ATP-PCr training: ~ 90% to 100% HRmax
Anaerobic glycolytic training: ~ 85% to 100% HRmax
Aerobic oxidative training: ~ 70% to 90% HRmax
Heart rate monitors helpful for recording HR
for duration of workout
Figure 10.5
Figure 10.6
Anaerobic and Aerobic Power Training:
Distance of the Interval
Determined by requirements of activity
Sprint training: 30 to 200 m (even 400 m)
Distance training: 400 to 1,500+ m
Repetitions and Sets per Session
Largely sport specific
Short, intense intervals ? more repetitions
and sets
Longer intervals ? fewer repetitions and
sets
Anaerobic and Aerobic Power Training:
Duration of Rest Interval
Dependent on how rapidly athlete recovers
Based on HR recovery (fitness and age dependent)
30 years: Subtract 1 beat for every year over 30.
For active recovery between sets, HR
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