Page 26 - AERIAL ACROBATICS & CALISTHENICS VOL. 1 (ENG).pdf

The Anaerobic lactic energy system:
comes into play when the body has to perform high intensity work with a du- ration of between 20 to about 90 to 120 seconds. The use of energy substrates produces lactate as a result of the breakdown of glucose when oxygen supply is not enough. The rise in lactate levels is one of many changes that occur within muscle cells during intense exercise and can lead to fatigue.
Recovery should last between 24 and 72 hours, depending on the type of training or its level of intensity. Full recovery (100%) after this type of training may take up to 72 hours.
TRAINING EXAMPLES
— Sets of 20 to 45 seconds, intensity of about 80% - 90% of 1RM, with periods of full rest.
— Sets of 45 to about 90 to 120 seconds, inten- sity of about 65% - 80% of 1RM, with periods of full rest.
1.5 → TYPES OF
MUSCLE FIBERS
While there are several classifications and subclassifications, we will aim to sim- plify this topic by describing three types of muscle fibers based on speed of contraction and method of ATP production:
—
Type I (slow-twitch):
Also known as slow-oxidative, or red muscle, these fibers contract relatively slowly, use aerobic respiration to produce ATP, have superior resistance to fa- tigue, and can function with less energy. Muscles containing a higher percent- age of slow oxidative fibers are used mainly in low-intensity, long-duration, aer- obic activities such as running a marathon or long-distance cycling.
—
Type IIA (fast-twitch):
Also known as fast-oxidative-glycolytic, intermediate, or hybrid fibers, these produce ATP aerobically more quickly than Type I fibers and also produce ATP anaerobically. They have a faster contraction velocity than Type I fibers but are also more resistant to fatigue than Type IIB fibers, which makes them ideal for activities such as running the 800-meters.
—
Type IIB (fast-twitch):
Also known as Type IIX, fast-glycolytic fibers or white muscle. These fibers main- ly use anaerobic glycolysis as their ATP source so they fatigue quickly. Type IIB fibers are predominantly used to produce rapid, forceful contractions to make quick, powerful movements, which makes them ideal for activities such as power lifting and short sprints.
Muscle fiber composition is genetically determined, but can adapt to the dif- ferent types of training. Fiber-type composition will affect an athlete’s perfor- mance and their ability to increase muscular strength, power, or endurance.
CH. 1. BASIC TRAINING PRINCIPLES
24