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The concept of alactate, glycolytic and aerobic endurance component

The concept of alactate, glycolytic and aerobic endurance component

(a) In the exercise aimed at developing alactate anaerobic endurance component most often used methods povtorno interval work. The main goal of such trainings is to achieve maximum exhaustion alactate anaerobic results in works the muscles and increase the resilience of key enzymes lactate aerobic system. To solve this problem is possible only through a large number of repetitions of short (no longer than 10-15 seconds) of high intensity exercise (90-95%). The number of repetitions should be

recognized as optimal for this method of training-alactate component of endurance.

b) the development of anaerobic glycolytic component of endurance techniques can be used single limit, repeat and interval work. Elected by the characteristics of the exercise is to ensure the utmost intensification of anaerobic glycolitic transformations in the working party. Such conditions correspond to the execution of limit effort in the interval from 30 s to 2.5 min.

In interval work glycolitic anaerobic nature of the reduction prodolzhitelnost rest breaks does not change the level «peak» O2 consumption, but leads to a rapid rise in restorative «surplus» consumption. If rest intervals are correlated with duration of work periods is 1:1 or 1:1,5, i.e. less than 1.5-2 min, then the total number of repetitions of exercises shrinking because of quickly razvivayuschegosya fatigue up to 3-4 times.

In training aimed at the development of aerobic endurance component, methods single continuous re-work. To ensure sufficient impact on aerobic metabolism when using methods a single continuous and repeated work, the total duration of the exercise should be not less than 3 minutes, sufficient to generate and output on the stationary level of consumption.

Tension reactions of the aerobic metabolism in response to continuous long-term operation is markedly increased when the variable mode of exercise. The total duration of exercise must correspond with the retention time of peak consumption, which is usually 3 to 6 min.

What is more pronounced in the process of training high-speed component, the greater the intensity of the load applied, the more the increase of anaerobic energy supply. When training with the use of prolonged stress, on the contrary, more markedly increase the possibility of aerobic oxidative processes and to a greater extent increases the amount of substances that is relevant to them. When power loads, especially large changes occur from the muscle proteins, the content of which in this case increases most significantly.

For example, skiers, athletes and endurance athletes, marathon runners, rowers and the representatives of those sports, which are characterized by more or less prolonged stress, with the growth of fitness relative magnitude of oxygen debt when these loads are reduced. The sprinters with the increase of training relative magnitude of oxygen debt in the women’s 100 meters on the contrary increases.

Biochemical rationale of the principles of sports training is repetition and regularity of the exercises, the correct balance between work and rest and gradual increase of load is derived from diagrams of the stroke recovery process. Increased energy and functional potentials that occur in the rest period, followed by returning them to the original carbochem level. Therefore, a single physical load may not provide lasting training effect. Hence the first principle of sports training – repetition exercises. To get under the influence of a persistent increase workout performance, further work should be initiated at any time, and in the phase of supercompensation after the previous work.

If re-work every time to start in the phase of incomplete recovery, then the result will be progressive emaciation. If she will begin upon completion of phase supercompensation, when traces of the previous work has smoothed out, the situation will be fixed.

From the above one can deduce the position of the 20-th principle of training – its regularity, based on the repetition of work in the most beneficial for the body condition after previous work: however, all this should not be understood too straightforward. Within one lesson exercises are repeated most often in the phase of incomplete recovery. When conducting basic training should provide a period of rest, which would ensure the beginning of the next lesson in the phase of supercompensation after the previous one. After the work of a different nature and of different duration phase supercompensation comes at different times and have different durations. Hence the third principle of training – the right balance of work and leisure. Each work, each physical exercise requires a certain rest period, due to the size and nature of the load. Training principle – the need for a gradual increase in training loads. Without this principle, training will be ineffective.

Efficiency is the endurance performance of the intensity in a certain period of time, depends on what is happening resynthesis of ATP. The decrease of ATP levels in the muscles by 55% leads to a significant decrease in contraction force; by reducing 70% of muscle is responsible for the dual pulse weak and slow reduction and in reducing 75-80% contracture occurs.

Aerobic capacity is the ability to perform hard work in conditions of maximum consumption ensuring the satisfaction of the oxygen request and maintains a constant level. Aerobic efficiency is manifested in long-term forms of stress. It depends on the power of enzymatic systems for tissue respiration, mitochondrial status of the apparatus, the degree of blood supply to the muscles, the magnitude of the energy potential of the form and the effectiveness of the system of external respiration and circulation.

The value of aerobic health is measured by the maximum possible consumption during intense muscular activity.