ENERGY SYSTEMS 1/27/14. Pieces of Performance. From Puzzles to Practice. Mitigated by: ADAPTABILITY Programming Recovery strategies

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1 ENERGY SYSTEMS From Puzzles to Practice Carmen Bott Master s of Science Instructor of Kinesiology, Langara College The Performance Potential of the Human Machine is dictated by how efficiently the body can produce energy and temper that manufacturing with varying rates of work and durations of work ~ Bott Pieces of Performance Mitigated by: ADAPTABILITY Programming Recovery strategies Strength Work Capacity (Relevant Fitness) Movement Competency 1

2 Prescription Goals Minimize an athlete s weak link(s), maximize their strengths Adapt to repetitive work Training improves the existing fiber distribution s ability to cope with the stress you place on it Improve Performance Velocity Via systematic physical preparation The Proper Dose Every functional system in the body is dynamic and autoregulatory where all components interact in harmony to achieve an (Anokhin, 1974) It is your job, as the coach, to accurately understand the demands of the sport It is your job to: High Level Endurance Performance Depends on. 1. VO2 max 2. Lactate Threshold 3. Work Efficiency 2

3 What Also Impacts Performance? Pieces of Performance Mitigated by: ADAPTABILITY Programming Recovery strategies Strength Work Capacity (Relevant Fitness) Movement Competency 3

4 Energy Systems Review Why Energy Systems? To determine work rates in athletes To determine how long an athlete can keep pace To determine maximum power outputs To determine average power outputs ATP All cells run on this energy currency As work intensities increase, the rate of ATP production is also The body is always attempting to maintain ATP levels in the muscle Work Intensity ATP Production 4

5 The Aerobic Manufacturing Plant Produces ATP through oxidative metabolic pathways Can use fats, carbs and or protein as substrates Produces a BOATLOAD of ATP Is a lengthy process, with several steps to get the job done, thus it takes longer This plant can produce ATP so that The Anaerobic Factory Produces ATP without oxidative processes Substrates are Fast rate of ATP Production Rapid changes in cellular environment = Supports max power output for a short time Aerobic Energy Production Central Factors are related to O2 TRANSPORT Peripheral factors are related to O2 UPTAKE 5

6 Anaerobic Energy Production Central Factors are dependent on the CNS Peripheral Factors involve metabolism in the muscle Energy Systems Applied: Muscles at Low workload, glycolytic flux is low & ST fibers are active; the is shuttled to the mitochondria for oxidative metabolism As workload increases, and more pyruvic acid is produced. are active which leads to a from the muscle b/c they have less mitochondria The body consumes the lactate When the rate of lactate production exceeds the rate of conversion, it The Textbook Rabbit Hole Most textbook models illustrate the first seconds of maximum intensity exercise is PREDOMINANTLY ANAEROBIC TRUE or FALSE? 6

7 Energy System Contributions Energy System Contributions Energy System Contributions 7

8 Textbook Rabbit Hole Interval training is purely anaerobic True or False? Sport Analysis Every sport requires a different blend of aerobic to anaerobic energy production depending on the demands around Sport with shorter work intervals AND longer rest intervals can utilize a greater contribution from the systems *However, often the most successful athletes show strong Defining the Athlete & Sport Subtype A. The Endurance Sport Athlete B. The Pure Power Sport Athlete C. The Repeated-Sprint Sport Athlete 8

9 What Energy Systems Dominate? Do you follow the ball in football? In soccer? Boxing is 2 minute rounds with 1 minute rest. Is it anaerobic? What energy system dominates in the said above? How do you know? What are the flaws in currents practice? Flaws in Current Practice If it burns; it must be good J - TOO much Lactic work What happens with this ideology? First, it beats the heck out of the which guarantees (up to 10 days on German rowers) It with Aerobic development (Bishop et al 2011) so the athlete cannot realize their true potential here Inadequate aerobic development ensures an athlete will tap into anaerobic (glycolysis) pathways and at certain workloads So how do you train your client? 9

10 First ask: Is the Athlete Trained? Are they fit for their sport? More often than not, they are: NOT. FIT. ENOUGH. J But, how do you know? Do you ask the coach? Do you ask them? Tell and show are two different things... Developing the Prescription Test 1st RHR MaxHR and Peak HR (know both) Beep, Cooper, 1.5 mile run HR Recovery 1 min post maximal effort Lactate threshold (often) Power at Lactate Threshold (depends) VO2 Max (gives max HR too) Velocity at VO2 max (depends) 300 yard Shuttle Run Wingate RAST Body Comp, Ht, Weight Strength FMS General before specific testing* Calculate the HRR Know RHR HHR = MHR RHR x % + RHR Know Peak HR for the activity** Client RHR 47 PHR 182 HRR = PHR RHR = = 135 Now enter the % of HRR you want to train at. For example: 135 x 90% = RHR = = 169 BPM Other facts: Thermal Stress Temp >21 C = increase in 1BPM per F degree 10

11 Note: The Novice versus the Vet You can hit the novice with concurrent methods within a microcycle of training and they will adapt positively. Use of undulating periodization As you near the elite trained level, one system will interfere with the other so you cannot do this. Use of block periodization Prescribing Work Continuous Intermittent Yes, the same volume of work can be done in less time (fitness mindset), but the PHYSIOLOGICAL RESPONSES are vastly different (Sport science mindset) Astrand s Work Shorten the work and the rest and what happens? 11

12 Note: Points of Difference Our physiological starting point is very different. Our training response is highly individual. We each have a unique psychological make-up. Thus any training prescription to take from here, or copy from a book is destined to be an APPROXIMATION. Onto the METHODS... Let the science flow to art ~Bott Methods for the Alactic System Frequency Intensity Type Sets X Work:Rest ALACTIC POWER 1-3x/week ALACTIC CAPACITY 1-3 x/ week 100% effort *no HR data 100% effort *no HR data Sport specific 1 2 sets of 5 6 reps lasting 7 10 seconds HR recovers to 120 BPM 2 3 sets of reps lasting seconds with sec rest Cycle Prior to event Prior to event Bishop et al 2011, Joel Jamieson, 8 weeks out Methods for the Lactic System: Frequency Intensity Type Sets X Work:Rest POWER 2 x /week Max effort Repeated Wingates or anything else that is LMG max Cycle 2 4 rounds 4 6 weeks sec: ~ 10 minutes of ACTIVE rest Bishop et al

13 Methods for Lactic System: Frequency Intensity Type Sets X Work:Rest CAPACITY 1 x / week Max effort % VO2 max Sport specific that will allow max efforts without injury 3 8 sets of 30 sec to 2 min. Rest twice as long 1 4 min *technique dictates volume When events are 2-4 minutes in duration Don t bother with HR monitor for these sessions Do these 4-6 weeks out from a major competition Cycle 4 6 weeks Methods for the Aerobic System: LSD Training Frequency Intensity Type Sets X Work:Rest 1 2 x / week as needed Light/Mod HR BPM Continuous Movement min straight Cycle As long as needed or for a recovery session Goals for the LSD method of training the aerobic system is to get the RHR below 60 BPM Bishop et al 2011 Methods for the Aerobic System: Threshold Training Frequency Intensity Type Sets X Work:Rest 1 3 x / week Within 5 beats of threshold 75-85% VO2 max Must be mode specific 1-5 rounds of 10-20minutes of work with 3 6 min of rest Cycle 4 6 weeks Goals for Threshold training is to work within 5 BPM of anaerobic threshold If you do not have a lab to test, see calculation provided Limit this methodology for a short time, knowing that VO2 max plateaus early and shift focus to developing skeletal muscle endurance. A good method to use when short on time 1 x 20 minutes at LT Rest for a 10 min interval about 3 min and for min Complete intervals at the same speed with increasing effort 13

14 Points about Lactate Threshold The maximal lactate steady state or the lactate threshold is the best predictor of race performance. Generally the athlete with the MLSS at the higher effort level (speed or power) will be faster in an endurance event. It is highly specific to the exercise TASK Training results in a decrease in lactate production at any given exercise intensity Untrained 60% VO2 max Moderately trained 70% VO2 max Elite performers 80% VO2 max ++ Easy way to Calculate your LT Assume that it falls within 70 90% of your HRR HRR = 220 age RHR X value by.7 and.9 Add RHR back to it Or use *Conconi s determination Breath rate in another one to investigate Both require a trained subject Methods for the Aerobic System: Aerobic Power Intervals Frequency Intensity Type Sets X Work:Rest 1 x / week % VO2 max Mode specific 3 6 sets 4 8 min of work : 2-4 min recovery (24-32 min total time) Cycle 4-6 weeks Goal for Aerobic power training is to limit this methodology for a short time, knowing that VO2 max plateaus early and shift focus to developing skeletal muscle endurance Complete intervals at the same or greater speed with increasing effort Don t go too hard at the startj 14

15 Estimates for Prescription Time Course of Training Adaptations FIRST ADAPTATION Previously untrained will see improvements in VO2 max in After 3 4 months of consistent training, this will begin to Expect a improvement If intensity is then increased, only expect a further improvement If the subject is trained, the result would be even less dramatic Time Course of Training Adaptations Second Adaptation While VO2 plateaus quite rapidly, LT does The time course of adaptation is slower and can see improvements with years of training if intensity is increased appropriately (LT must be re-measured every and is mode specific) 15

16 Time Course of Training Adaptations Third Adaptation How do we arrive at getting more work done at a lower cost? But first, we need to get good at something The more technical the sport, the more this adaptation has immense value* The Impact of Efficiency Intensity Scales 16

17 Suggested Reads Enoka RM, S. D. (1992). Neurobiology of Muscle Fatigue. Journal of Applied Physiology, 72: Robergs RA, G. F. (2004). Biochemistry of exercise induced metabolic acidosis. Am J Physiol Regul Integr Comp Physiol, 287: R502 R516. Wadley G, L. R. (1998). The relationship between repeated sprint ability and the aerobic and anerobic energy systems. Journal of Science Med Sport, 1: Bishop et al, 2011 Repeated Sprint Ability Part 2 - Recommendations for Training Textbook of Work Physiology Thank-you very much! Contact me at 17

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