Written By Georgia Lee
What is it?
-The capacity of the anaerobic system is, the ATP-PC and lactic acid systems to provide energy for muscular contractions.
-The anaerobic system is maximally stressed in short duration high intensity activities (generally between 30 seconds and several minutes),
-The anaerobic capacity is the total amount of energy from the anaerobic (without oxygen) energy systems
-Providing energy, with the absence of oxygen
-The absence of oxygen, causes lactic acid (hydrogen ion) build in the muscles. This causes the athlete to slow down and the aerobic system takes over.
-Hydrogen ions are responsible for the inability of muscles to contract maximally
-Depending on the fitness status of the athlete will depend on how long the anaerobic system stays dominant and if the athlete slows down before 30 minutes.
Phosphate Recovery Test-
Aim- To challenge the ability of the body to replenish high-energy phosphates in between each repetition of the test.
SHORT COURSE (25m)- 8x7 second, starting every 30 seconds, with a work to rest ratio being 1:3.3
LONG COURSE (40m)- 8x7 seconds, starting every 40 seconds, with a work-to-rest ratio being 1:4.7
8x5 second, starting every 30 seconds, with a work-to-rest ratio being 1:5
-An individual will sprint for 8 seconds and then recorded to what number cone they got up to in the amount of time. They are recorded at times and through a calculation given, the norms are worked out. The athletes get 30 seconds of active recovery walking back to the start line.
300 Metre Shuttle Run
- This is an easily administered test for field sports that rely heavily on a large anaerobic contribution
The performer runs between two lines that are 20 metres apart for a total of 15 repetitions, covering 300 metres in the fastest possible time.
Training methods for Anaerobic capacity
-As intensities increase, fast twitch fibres are recruited.
-Strength, power and hypertrophy training are purely anaerobic
-Training the anaerobic system will train the body to place fast twitch fibres under stress to elicit chronic adaptions
-To achieve this, the final repetition of a set must be to exhaustion to ensure maximal recruitment of fast-twitch fibres.
-(Also known as stretch-shortening cycle)
-Effective for improving power, speed and agility (anaerobic dominant activities)
-Beneficial for endurance athletes, by improving running economy
-Less energy required for each stride
-Speed- beneficial for bursts of speed (using the anaerobic system)
-Beneficial for reaching a goal, including multiple fitness components
-Improve their overall fitness, (speed and power when working anaerobically)
-Using many resources in circuit
Individual Circuit would be the best training for an individual wanting to improve in an anaerobic activity
-This involves the individual working individuality, completely as many repetitions as possible (Sprinting a certain distance, for 20 seconds)
-The aim is for the athlete to complete a faster time in the next training session
-Once a certain goal is achieved, a new goal is set