AEROBIC AND ANAEROBIC TRAINING Students Learn About: Students Learn To: FITT principle Design an aerobic training session based on the FITT principle Compare the relative importance of aerobic and anaerobic training for different sports eg gymnastics versus soccer NOTE: To change the image on this slide, select the picture and delete it. Then click the Pictures icon in the placeholder to insert your own image.

AEROBIC AND ANAEROBIC TRAINING - OVERVIEW Aerobic training is training that focuses on developing the cardiorespiratory endurance of the athlete and uses predominantly the aerobic energy system. The word aerobic means “with oxygen” and focuses on developing the athlete’s ability to absorb, transport, and use oxygen for energy production. Anaerobic training varies enormously depending on the focus of the session. Anaerobic means “without oxygen” and uses predominantly the anaerobic energy systems (Lactic Acid and Alactacid energy systems). Anaerobic training can focus on strength, power, speed, lactate removal, muscular endurance, and much more. The learn to particularly focuses you on being able to write aerobic training sessions using the FITT principle and to compare the two types of training and how important they are for specific sporting examples. The second learn to is much more important, as it links clearly with the learn to in Factors Affecting Performance and Improving Performance in the HSC.

FITT PRINCIPLE The FITT principle is used to help structure training programs and sessions. The FITT principle stands for: Frequency Intensity Time Type of training. Each of these can be adjusted in order to create a training program or sessions to target aerobic or anaerobic training.

FITT PRINCIPLE - AEROBIC Often the FITT principle is used as follows for aerobic training: Frequency – 3 or more days a week Intensity – 60-85% MHR Time – 20+ min Type – Aerobic If you are a beginner to aerobic training this is what should be followed, however, research has shown that the best improvements in aerobic power or VO2max are achieved using the following: Frequency – 4 times a week Intensity – 90-100% VO2max Time – 35-45 min Type – Aerobic interval training method To improve aerobic fitness we need to: Engage in activities that are continuous and of long duration. Cross-country running, sand-hill running, cycling and jogging are examples of activities that develop our aerobic energy system

FITT PRINCIPLE - ANAEROBIC Anaerobic training, on the other hand, can be used to focus on strength, power, muscular endurance or even size. The use of the FITT principle in relation to anaerobic training varies depending on the focus of the session. As a general guide to develop anaerobic fitness (targeting the anaerobic lactic acid energy system) the FITT principle uses the following: Frequency – 1-2 times a week Intensity – 80-100% MHR Time – 10-20  min Type – Anaerobic interval training method Essentially you want to train somewhere around the lactate inflection point (intensity where lactic acid accumulates in the blood), and ensure you have a minimum of 48 hrs rest between training sessions. Anaerobic activity lasts for two minutes or less and is of high intensity Muscular work takes place without oxygen being present. Requires specialised training that enhances the ability of muscle cells to improve their use of fuel reserves and be more efficient in converting blood sugar to energy during intense exercise. Anaerobic training generally requires an aerobic foundation, particularly in activities like sprinting and swimming. Other more spontaneous activities such as diving, vaulting and archery require a minimal aerobic base.

FITT PRINCIPLE - FREQUENCY This refers to how many times per week we train. For improvement to occur, individuals must train on at least 3 occasions per week. This can be increased to five, but the benefit to be gained from sessions in excess of this is minimal. The aim is for a training session to sufficiently stress body systems, causing a response called adaptation (refers to an adjustment made by the body as a result of exposure to progressive increases in the intensity of training).

FITT PRINCIPLE - INTENSITY This refers to how hard we work during each training session or the amount of effort required be an individual to accrue a fitness benefit. The most accurate way of measuring intensity during aerobic exercise is by calculating your target heart rate and using this as a guide. The target heart rate together with the area above and below is called the target heart rate zone. When exercising, the level of intensity needs to be sufficient to keep the heart rate within the target heart rate zone for the required period of time. There are two important steps that need to be taken to calculate your target heart rate zone: Determine your maximum heart rate. To do this, simply subtract your age from 220. Hence, a 20-year-old person would have a maximum heart rate of 200 beats per minute. Determine the percentage of your maximal heart rate relevant to your fitness. If your fitness is poor, work at 50 to 70 per cent of your maximum heart rate. If your fitness is good, work at 70 to 85 per cent of your maximum heart rate. If uncertain, work at the lower level and gradually increase the level of intensity. For aerobic fitness we need to increase out heart rate to around 60 – 80% of our maximum heart rate of 220 beats per minutes (less our age). This is known as the training zone and it will mean we gain a training effect for our hearts and lungs. To work this out, use the following examples: 220 minus your age (15 years) = 205 (maximum HR) 60% of 205 = 123 beats per minute 80% of 208 = 164 beats per minute

FITT PRINCIPLE - TIME This refers to the period of time that you exercise for continuously. There is little sense in exercising for periods longer than 60 minutes or to exhaustion as this carries the risk of overtraining and the possible development of overuse injuries (elite athletes excepted). For those beginning a program or with lower levels of fitness, the starting point should be around 15 minutes - this does not include time used to warm up and cool down. In terms of duration, six weeks is the minimal period for the realisation of a training effect; that is, for adaptations to have taken place. In resistance training programs – 30 to 45 minutes is generally sufficient and will depend on the intensity of exercise.

FITT PRINCIPLE - TYPE The type of training refers to the method used to improve fitness. For aerobic fitness the types of training activities usually referred to are: Walking Running Cycling Swimming Rowing For resistance training, training types such as free weights, weight machines, resistance bands and bodyweight can be used.