AEROBIC AND ANAEROBIC

ENERGY SYSTEMS

DIFFERENCES BETWEEN THE

TWO
 AEROBIC FITNESS
ATTAINABLE
THROUGH LOW
INTENSITY TRAINING
AND IS NEEDED FOR
ENDURANCE AND
RECOVERY FROM
THE REMOVAL OF
LACTIC ACID. IT
PROVIDES A GOOD
FOUNDATION FOR
REACHING HIGHER
LEVELS OF TRAINING.
 ANAEROBIC FITNESS
INVOLVES HIGHER
INTESITY TRAINING
AND IS NEEDED FOR
SHORT, EXPLOSIVE
BURSTS OF
ACTIVITY. IT
REQUIRES A GOOD
FOUNDATION OF
AEROBIC FITNESS.
 Training the energy systems
Most sports are a mixture of aerobic and
anaerobic work. You may use all out effort
during a tennis volley(anaerobic) then slow
down again(aerobic). Training makes both
energy systems work better. But the
training is different for each. So, you must
study your sport to see how much of each
system you use. Then decide the best mix
of training.
 How the energy systems
work: aerobic respiration
Is the release of energy from the breakdown
of glucose..by combining it with oxygen in
the living cells.
 AEROBIC RESPIRATION
GLUCOSE AND Carbon dioxide Energy
OXYGEN
Is taken to the Is used for
These are lungs, and
brought to the muscle
breathed out. contraction,
respiring cells
by the metabolism
bloodstream. and
Water maintaining
temperature
Passes into the
blood and is lost
as sweat, moist
breath and
urine.
 Facts about aerobic
respiration
This is a very efficient method of producing
energy, and 1 molecule of glucose can
provide TWENTY TIMES as much energy
as anaerobic respiration.
It occurs during normal day to day activity
and accounts for our energy production up to
about 60% of maximum effort.
The drawback is that it doesnt produce
energy very quickly-only about 1/3 as
quickly as anaerobic.
Energy supplied steadily
 ANAEROBIC RESPIRATION
Is the release of a little bit of energy,
VERY QUICKLY, from the incomplete
breakdown of glucose in the ABSENCE OF
OXYGEN.
This happens when the muscles need to
work so hard that.
.the lungs and bloodstream cant deliver
enough oxygen to respire the available
glucose aerobically.
 The Equation

GLUCOSE LACTIC ACID A BIT OF ENERGY

From the Accumulates in But produced
bloodstre the muscles quickly and
am and making them used for
GYCOGEN in feel tired and explosive
the rubbery. activity.
muscles
 OXYGEN DEBT
Because the glucose can only be partly
broken down in the absence of oxygen
.lactic acid is produced together with a
much smaller amount of energy.
Build up of lactic acid causes acute fatigue
and results in OXYGEN DEBT
.which must be repaid by continued deep
breathing after exercise.
Energy supplied explosively
 Facts about anaerobic
respiration
Anaerobic respiration is an inefficient process
since it produces only 1/20th as much energy as
aerobic respiration.
However, it produces energy three times faster and
so it is used during high intensity (explosive)
activity over a short period.
After a relatively short time, (1min/1 ) the build
up of lactic acid affects the performance of the
muscles and an OXYGEN DEBT occurs.
 Aerobic and Anaerobic
training
Aerobic training Anaerobic training
should should.
Be strenuous, rhythmical Be very strenuous in short
and prolonged. bursts.
Be around or close to
Be between 60%-85% of 85% of maximum heart
maximum heart rate. rate.
Use large muscle groups. Include rest and recovery
periods.
Be undertaken with
caution.
Fitness demands of different
activities
Training methods
Heart rate training zones