Aerobic &

Anaerobic
The threshold…
The differences…
The fitness…
What is aerobic threshold?
 The aerobic threshold (AeT): signifies the
point when the active muscles begin to use
more glycogen than fatty acids to provide
energy during exercise.
 This occurs at about 60-65% of VO2max in a

well trained athlete.

What is anaerobic
threshold?
 The anaerobic threshold (AT): is the
exercise intensity at which lactate acid starts
to accumulate in the blood stream. This
happens when it is produced faster than it can
be removed (metabolized).
 This point is sometimes referred to as the
lactate threshold, or the onset of blood lactate
accumulation.
q Below AT, working is hard, but feels no burning
in the muscles, breathing heavily.
q Above AT, lactic acid is building up in the
muscles and will cause fatigue. 
Value of Lactic acid…
q At rest : about 1 mmol/litre.
q Aerobic threshold : about 2 mmol/litre.
q Anaerobic threshold : about 4
mmol/litre.
q In untrained person occurs around 50-60%
VO2max.
q While it occurs in trained person around
70-80% VO2max.
 The easy way to measure
aerobic and anaerobic
threshold
 We can use heart rate percentage to
determine both aerobic and anaerobic
threshold.
 Aerobic threshold occurs at about 60-65 %
of maximum heart rate (20-40 bpm less than
the anaerobic threshold).
 Anaerobic thrleshod occurs at about 80-85
% of maximum heart rate.
 Maximum heart rate = 220 – age.
The difference between
them…
Aerobic Anaerobic
• Exercise with • Exercise without
oxygen oxygen.

• High VO2 max… • More lactic acid…

The difference in aerobic versus anaerobic

activity lies in the intensity of the
exercise.
What is fitness?
 Fitness is the ability of the body systems to
cope with the demands placed upon them.
The more efficiently the body copes, the
fitter the person is said to be.
 The FIT:
 Frequency (how ‘often’ you train).
 Duration (Time) (how ‘long’ you train).
 Intensity (how ‘hard’ you train).
 What is aerobic fitness?
 It is the ability of the
body to work at a
steady rate for a
considerable length of
time.
 A person with good
aerobic fitness could
comfortably work for 30
minutes at a heart rate of
70% of his maximum.
How to improve aerobic
fitness
 Any activity where the body has to work at a
continuous steady pace for a long period
of time will improve aerobic fitness.
 For effective improvement, aerobic training
should be done 3times/week, and each
session should last for between 20 and 30
minutes.
 The heart rate should be raised to about
70% of its maximum for the whole of the
session. For further improvement, longer
sessions at a higher heart rate would be
needed.
What is anaerobic fitness?
It is the ability to:
 1] Re-charge creatine phosphate quickly and
efficiently.
 2] Dispose of lactic acid in the muscles and
blood.
 3] Tolerate high levels of lactic acid in the
muscles and blood.
How to improve anaerobic
fitness
 To improve (1), work flat-out for 15 seconds
and rest for 4-5mins.
 To improve (2), work flat-out for 1 min and
rest for 4-5mins.
 To improve (3), work flat-out for as long as
possible (> 2mins) and rest for 1-2mins.

To improve anaerobic fitness, the training

program must include all 3 factors.
POWER
versus

CAPACITY
 Definition
Power Capacity
• Describe how much • Describe the ability
work is accomplished to perform.
per unit of time. • Similar to the
• So, it defined as work concept of volume.
divided by time. • Is the force that
• Power = force x muscle or muscle
speed group can
generate.
 Physiology definition
Power Capacity
• Reflects how • Reflects how long
maximum your body your body can
can get in. maintain the
movement.
We have:
• Aerobic power and • Aerobic capacity
anaerobic power. and anaerobic
capacity.
 Aerobic/Anaerobic power :
ØIt show how maximum your
body can get in
aerobically/anaerobically.

Aerobic/Anaerobic capacity :
ØIt show how long your body can
maintain the movement aerobically/an-
aerobically.
 Aerobic power (VO2max)
& aerobic capacity
q May be illustrated physiologically by the
running of longer than three to five
minutes.
q In order to run a marathon, much oxygen
will be required to complete the race.
q Cooper Test using for testing aerobic
power.
 Anaerobic power
& anaerobic capacity
q May be illustrated by running a short
distance (sprint) race.
q In order to run a 100-meter dash, very little
oxygen is required.
q The Wingate Anaerobic Test is a
standard test for anaerobic power.
 Disscussion,
the key for solve the problems.

T
HEE
Tran. Minh Tuan
Independent study of
Physiology