Metabolic Conditioning: Anaerobic
What is metabolic conditioning?
“Exercises that impose a moderate to high demand on the cardiovascular system and energy metabolism of the active muscle fibers to meet with the muscles' repeated high energy requirement.”
Bergerson, M.F. (2011). Consortium for health and military performance and American College of Sports Medicine consensus paper on extreme conditioning programs I military personnel. Current Sports Medicine Reports, 10(6), 383-389.
What is Anaerobic Metabolic Conditioning
“Motor unit activity, substrate flux and force-speed production patterns such that anaerobic bioenergetics pathways are preferential.”
Peripheral in nature
Nerve innervation of muscle
Metabolics: phosphagen and glycolytic energy systems
Lactate & hydrogen ion buffering
Force-speed patterns of fast-twitch fiber recruitment
Plisk, S.S. (1991). Anaerobic metabolic conditioning: A brief review of theory, strategy,
and practical application. Journal of Applied Sport Science Research, 5(1), 22-34.
What is Aerobic Metabolic Conditioning
Dynamic exercise integrating cardiorespiratory parameters, including heart rate, cardiac output, blood flow distribution, left ventricular stroke volume, arterial pressures, total peripheral resistance, and arterial and venous blood oxygen content
Central in nature
What is Non-Exercise Activity Thermogenesis (NEAT) Metabolic Conditioning
Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise.
Central and peripheral in nature
“…changes in NEAT accompany experimentally induced changes in energy balance and may be important in the physiology of weight change”
Can burn 269 to 477 kilocalories/day
Levine, J.A. (2004). Non-exercise activity thermogenesis. Nutrition Reviews, 62(7), S82-S97.
What is your working definition of metabolism?
What is TDEE (total daily energy expenditure)?, RMR (resting metabolic rate)?, Activity thermogenesis is what two factors (structured exercise and spontaneous physical activity)?
Explain what NEAT is? (Non-structured movement; spontaneous movement)
What is TEF? (the thermic effect of food; digestion, absorption, transport, metabolism and storage of food
Be ready to show and explain how to do a Metabolic Profile as well as provide some interventions to move more.
CLASS! BE ABLE TO CALCULATE RMR...I will give you the equation. How do you convert your weight in lbs to kilograms? How do you convert your height in inches to centimeters?
Class, make sure you know glycolysis with ALL ENZYMES and Net Yield!
Anaerobic Metabolic Conditioning Program Design
Little research: Traditionally targets specific muscles or movement patters for the race or event
What is the primary stimulus for anaerobic conditioning? (Intensity)
What levels of intensity are commonly used? (Moderate to Near maximal to Maximal)
Use RPE scale (6-20) to assess
Is heart rate a good predictor of exercise intensity during ANAEROBIC training? (No, there is too much activation of the sympathetic nervous system, disproportionately elevating HR)
Exercise Bout options
1) Sets of repetitions
2) Intervals or sprints performed intermittently (active or passive rest)
3) Multiple-sequence exercises (circuits), particularly good for health/fitness settings
How long are bouts of anaerobic exercise? (15 to 90 seconds; but can last as long as 120 seconds)
How much relief between sets of anaerobic conditioning? Focus on question below for answer.
How long does it take to resynthesize phosphocreatine post-exercise? (up to 3 min). Plisk suggests a minimum of 2 min of recovery
Work-to-relief model for REPEATED sets with recovery.
Plisk recommends initially a 1:4 work-to-relief interval; may gradually taper ration 1:2, 1:1:5, 1:1
Frequency of anaerobic exercise training; 2-3 times per week. This is based on the timeline for glycogen repletion.
What is the BEST way to progressively overload the anaerobic energy system? (Intensity or speed, but not duration)
INTERESTING comment on recovery from Plisk; Exercise recover heart rate may be used as a marker between bouts. Plisk suggests to allow HR to recover to 120-140 BPM before next bout
How long does it take to improve several physiological markers of anaerobic conditioning?. (About 5 weeks)
Why should anaerobic athletes do AEROBIC exercise? (They are able to resynthesize phosphocreatine more effectively)
Do improvements in muscular strength and power elicit increased anaerobic performance? (Yes).
Why is eccentric training of value in anaerobic training? (Many explosive competition sports involve ballistic stretch-shortening contractions, which eccentric training improves)
WHAT IS THE TOTAL EXERCISE VOLUME IN REPETITIONS, SETS AND CIRCUITS FOR ANAEROBIC CONDITIONING PROGRAM DESIGN? (At this time there is no evidence-based guideline...Plisk suggests to focus on exercise quality with sufficient intensity)
Anaerobic Program Design: Be prepared to develop the following:
1) Choose an anaerobic activity or anaerobic sport
2) Design ONE workout session for ONE person
3) What is the training status of the person?
4) What is the goal of the training session?
5) What exercises will you use?
6) What intensity will you employ?
7) How long will each set be in time?
8) How long will you recover between sets (if doing repeated sets)?
9) How would you progressively overload this workout for a subsequent workout?
Maximizing Muscle Strength
What are the 3 types of eccentric training?
Draw a diagram of the repeated bout effect
Draw and label the complete sarcomere
Explain nuclear domain
How thick is a mucle fiber?
When does DOMS peak?
Connective tissue is primarily what molecule? Is it a double or triple helix molecue?
What researcher introduced the Winding hypothesis theory of titin?
What are two ways to perform the two up one down eccentric training method?
What are the THREE theories for Muscle Hypertrophy: Check your work below.
1) Greater intensity; great motor unit recruitment
2) Longer time under tension: greater motor unit recruitment for a longer period of time
3) Metabolic stress: increase in Pi, H+, lactate, anabolic hormones, ischemia activate hypertrophy pathways
Should You Always Train to Failure?
Very little research and it is INCONCLUSIVE at this time.
Practical Option Applications
Alternate going to failure in sets or workouts
Training to failure should be varied, as all other acute variables of resistance exercise
From a safety perspective, stop a set when technique is being compromised
For Special Populations (i.e., elderly and inactive) function and stabilization may be more important than training to failure
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