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Summary Chapter 16
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Chapter 16 from the NSCA. Tip! Just learn the NSCA in English. Translated summaries are not completely reliable. In these summaries you will find easy to read English for every level!
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Summary Aerobic EnduranceTraining Program Design – minor PT
Book: Chapter 16
Aerobic Endurance training is an essential component of any general exercise program.
Aerobic endurance training is often referred to as aerobic exercise, cardiovascular
exercise or cardio respiratory exercise. These terms should be considered synonymous
because they all refer to exercise that involves the cardiovascular and respiratory
system, including the heart, blood vessels, and lungs. Aerobic endurance training
program should also be a part of workouts for clients with main goals ‘weight loss’.
Difference Endurance Training and Resistance Training.
ET = Endurance Training RT = Resistance Training
More Type I Muscle Fibers More Type II Muscle Fibers
Aerobic (oxygen) Anaerobic (less oxygen)
Cyclic Activity > contract and relax Continuous Training > eccentric training
training = no eccentric training
Big difference is the signal transduction: This is not described in the NSCA.
RT stimulated ET stimulated
IGF pathway Glycogen decrease
AMP increase
Akt AMPK release
mTOR Raptor PGC transcription
increase
Translational Mitochondrial
activity biogenesis
increase increase
(hypertrophy) (more and bigger)
= create ATP
AMP = by product of > ADP + ADP = ATP + AMP
, Concurrent training > Resistance training and Endurance training you cannot combine.
Then nothing will happens. You have to slit them up in weekly instead of daily. Then
you get results.
First you start Resistance Training to increase Type I muscle fibers.
o Otherwise (starting endurance) it will inhibits. Because Endurance training
will adapt the muscle fibers.
Important to know is the adaptation from Akt to PGC.
Akt will inhibits PGC-1α transcription
You have to know and remember (see picture) what training lead to protein synthesis
and which one to aerobic capacity. RT & ET you can see them as antagonist of each
other.
Specificity of Aerobic Endurance Training: For specific endurance training you actually
want this black line.
In muscle physiology, physiological cross-sectional area (PCSA) is the area of the
cross section of a muscle perpendicular to its fibers, generally at its largest point. It is
typically used to describe the contraction properties of pennate muscles. Formula
where ρ is the density of the muscle:
muscle mass
ρ =
muscle volume
PCSA increases with pennation angle, and with muscle length. In a pennate muscle,
PCSA is always larger than ACSA. In a non-pennate muscle, it coincides with ACSA.
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