Personal Trainer Course - Canadian Fitness Education Services

breaking down and building up molecules in the body and this is

defined as  metabolism.     

This energy that the body uses is called ATP or adenosine

triphosphate. Without a constant supply of ATP, the body would

not be able to perform physical work. In addition, muscular

activity or growth would not be possible. Therefore, when design-

ing programs, Personal Trainers must understand how exercise

affects the levels of ATP, how the body uses ATP, and how the

body resynthesizes ATP.

ATP is the energy molecule (like the gas in your car). A limited

amount of ATP is stored in the muscle and muscles require a

constant supply of ATP for muscular contractions. Therefore, the

muscle cells must continually produce more ATP to replenish and

continually provide the system with ATP.

ATP is produced via three different pathways of chemical reac-

tions. The three energy systems are: the aerobic system, the

Disadvantage –

muscles store very little

ATP & CP

Train only once per week

in this system

Disadvantage –

Lactic acid buildup

causes fatigue

Cells in the heart, brain and other

organs have little or no anaerobic

capability and must constantly

receive a supply of oxygen.

Skeletal    muscles have    a   significant 

anaerobic capability

First few minutes of activity

uses anaerobic system

(readily available). Once

oxygen supply meets

demand (aerobic).

ATP-CP System

(Anaerobic)

90% Heart Rate

Does not produce Lactic

acid 0-1 min (usually only

30 secs) uses phosphagens

and stored ATP

Lactic System (Anaerobic)

This system is the body’s defense system.

High end interval training/ training in this sys-

tem will build body’s tolerance to lactic acid

(resistance) – uses carbs without oxygen

Heart Rate – 75-85%

Endurance (Aerobic)

This system “trains” the body to use all systems.

Prepares the body for fatigue resistance.

Uses oxygen, glycogen & fatty acid oxidation.

Athletes spend about 75% of training in this area. The more trained a

person is, the longer they are able to work in this system.

For fat loss    the first   few minutes will    burn    carbs   and then    system

will start to burn fatty acids. Low end interval training shouldn’t go above

75% MHR or anaerobic systems will kick in.

Heart Rate – 60-80% (60-70/75% better)

New person  stays   in  this    zone    for the first   6   weeks

Chapter 9 Cardiovascular Training Program Design

Sample Pages PDF Extract

This is not the complete chapter