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Metabolic Training
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What are the 3 energy systems?
1. ATP/CP (Phosphagen System)
2. Anaerobic Glycolysis (Lactic Acid System)
3. Aerobic System (Oxidative System)
What do the energy systems do during exercise?
Provide skeletal muscle with fuel or energy substrate (called ATP)
Simple target HR calc...
220-age(21) = 199
Mult by a % ( .6 and .85 )
Zone = (119.4 - 169.15)
Karvonen THR calc...
Max HR (199) - Rest HR (51) = 148
148 x a % ( .4 and .85 ) + RHR
59.2 + 51= 110.2 and 125.8 + 51= 176.8
HR Zone = 110.2 to 176.8
Two components of metabolism are...
1. Catabolism - Breakdown (Yields ATP)
2. Anabolism - Build up (Requires ATP)
Cardiovascular factors...
Mode - what your doing
Frequency - how often
Intensity - % HR Max
Duration - how long per session
Times for 3 energy systems are...
ATP/CP- ~20 secs
Anaerobic Glycolysis- up to 3 mins
Aerobic- 3 mins to Hours
ATP/CP replenishes...
50% in 30 secs
75% in 60 secs
90% in 2 mins
VO
2
MAX is...
The highest
rate
of oxygen
consumption
during maximal exercise measured in ml/kg/min.
Borg Scale...
Typical for CR training is 12-16
6 nothing
7 very, very light
8
9 very light
10
11 fairly light
12
13 somewhat hard
14
15 hard
16
17 very hard
18
19 very, very hard
20 (maximal)
Fick Equation is...
((( VO
2
Max = Max Cardiac Output (Q) x Max (a-v) difference )))
Q= HR x SV
SV= EDV - ESV
Ejection Fraction(EF) = SV/EDV
3 muscle fiber types are...
Slow Twitch
Fast Twitch A
Fast Twitch B
Author
NFerrah
ID
7997
Card Set
Metabolic Training
Description
Metabolic Training class at BSC
Updated
2010-02-25T04:11:18Z
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