ENERGY SYSTEMS 1/27/14. Pieces of Performance. From Puzzles to Practice. Mitigated by: ADAPTABILITY Programming Recovery strategies
|
|
- Lynette Ariel Walton
- 5 years ago
- Views:
Transcription
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
Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic
Set foundation for exercise prescription Clarify the work rest relationship Understand VO2M Understand overtraining Look at how to use aerobic equipment Specific, Measurable, Action-oriented, Realistic,
More informationChapter 14: Improving Aerobic Performance
Chapter 14: Improving Aerobic Performance Thought Questions Why would aerobic athletes perform resistance training exercises? What are advantages and disadvantages of Fartlek training? What are advantages
More informationUSSA Cross-Country - Definitions of training. Table of Contents
Please use this information to design and understand training programs. Theory and ideas are always changing take from it what you can. We publish this info to help raise the level of ski racing in America.
More informationNeeds Analysis. Machar Reid and Miguel Crespo International Tennis Federation LEVEL III COACHES COURSE
Needs Analysis Machar Reid and Miguel Crespo International Tennis Federation Introduction Principles of physiology Physiological needs analysis Other performance-determining variables Mechanical demands
More informationSTAGE OF THE CLIENT TRAINER RELATIONSHIP. Rapport Building Investigative Planning Action
STAGE OF THE CLIENT TRAINER RELATIONSHIP Rapport Building Investigative Planning Action Consulting & Interpersonal Communication Skills Trainers and clients work with each other over time in a consultative
More informationThree Metabolic Pathways. PSK 4U Unit 5: Energy Systems Days 2-3
Three Metabolic Pathways PSK 4U Unit 5: Energy Systems Days 2-3 The Energy Systems The ability to move, work or play sports is dependant on supplying sufficient energy at the required rate for the duration
More informationHow Energy Systems Really Contribute to Energy Production
Understanding the Aerobic System By: Dave Lasnier Understanding energy systems and how they work in relation to one another is of utmost importance for any strength and conditioning coach in order to be
More informationIntensity: Intensity:
NAME HOUR Directions: Answer the following questions using complete sentences and proper grammar. Answers should be detailed. Give 3 workout examples for steady-state cardio and 3 workout examples for
More informationConditioning 101. How To Most Effectively Program for Conditioning
Conditioning 101 How To Most Effectively Program for Conditioning Which Athlete Has a Higher Level of Conditioning? Floyd Mayweather Aaron Rodgers What Is Conditioning? Conditioning is a measure of how
More informationCHAPTER 7 Energy for Muscular Activity
CHAPTER 7 Energy for Muscular Activity Kinesiology Books Publisher 1 TABLE OF CONTENTS Chemistry of Energy Production Three Energy Systems Immediate Energy: Phosphagen System Short-term Energy: Glycolytic
More informationHOUR OF POWER Rowing WA
HOUR OF POWER Rowing WA Physiology of Rowing: The assessment and management of athlete training load and adaptation Presented by Martyn Binnie WAIS Sport Scientist 1 Overview Demands of the sport and athletic
More informationBEHOLD THRESHOLD. AeT, LT, AT, OBLA, MLSS, FTP, PST OMG Specialists in Sports Performance
BEHOLD THRESHOLD AeT, LT, AT, OBLA, MLSS, FTP, PST OMG the point that must be exceeded to begin producing a given effect, result or to elicit a response Max vs. Threshold MHR is a genetic limit, suggesting
More informationTYPES OF TRAINING AND TRAINING ME THODS
TYPES OF TRAINING AND TRAINING ME THODS FIRST, LET S LOOK AT AEROBIC TRAINING Aerobic training usually complies with the principle. Frequency In order to be effective with aerobic training, individual
More informationMAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick
MAKING THE MOST OF MUSCLE There s more to muscle than fast-twitch and slow-twitch By Dario Fredrick [Velo News, Vol. 33/No. 19, December 20, 2004] Most cyclists will tell you they ve heard of slow- and
More informationBURNOUT The Overtraining Syndrome in Swimming
BURNOUT The Overtraining Syndrome in Swimming Dr Ralph Richards Introduction There are numerous terms associated with a state of poor or diminished sporting performance; burnout, staleness, chronic fatigue,
More informationYearly Training program - plan of attack (goals and methods of attaining goals)
Yearly Training program - plan of attack (goals and methods of attaining goals) Single (one peak) verses Double Periodization (two peaks) 3 phases of training plus 1 transition phase for each Each phase
More informationCHAPTER 2 FATIGUE AND RECOVERY
SECTION A CHAPTER 2 FATIGUE AND RECOVERY 188 CHAPTER 2 FATIGUE AND RECOVERY Fatigue Effects of fatigue on performance Performance can be affected by muscle fatigue, the depletion of energy stores in muscle
More informationBIKE PERFORMANCE TESTING REPORT
BIKE PERFORMANCE TESTING REPORT PERSONAL DATA Name: Test Rider Date of Assessment: 1 st January 2015 Sport / Level: Road/ Criterium Racing This report details how you performed in the assessment, and how
More informationTRAINING FOR ENDURANCE RUNNING EVENTS. Dr. Joe I. Vigil
TRAINING FOR ENDURANCE RUNNING EVENTS Dr. Joe I. Vigil You must believe and adhere to the principle of UNENDING IMPROVEMENT and the setting and achieving of even higher goals. The Biologic Law of Training
More informationTHE USE OF LACTATE THRESHOLD IN TRAINING
THE USE OF LACTATE THRESHOLD IN TRAINING By Richard W. Field Richard Field discusses the concept of pulse rates to determine workout intensities and outlines how the controversial Conconi test can be used
More informationWorkouts T= Threshold AR= Aerobic Repeats
Workouts T= Threshold Continuous aerobic threshold running. Relaxed hard runs. Find the red line of your aerobic threshold and tickle it. Should never die until the very end, but if you do die early then
More informationChapter 7: Cardiovascular Fitness
Chapter 7: Cardiovascular Fitness Lesson 7.2: Building Cardiovascular Fitness Taking Charge: Learning to Self-Monitor Lesson Objectives: Explain the difference between aerobic activity and anaerobic activity.
More informationVertical jump performance and anaerobic ATP resynthesis
PDHPE Student Activities Comes to Life Energy Systems and Athlete Performance Adenosine Triphosphate (ATP) is required to perform any form of muscular contraction. Muscle cells only store enough ATP to
More informationEnergy for Muscular Activity
Energy for Muscular Activity Chapter 7 Sport Books Publisher 1 Learning Objectives: To develop an awareness of the basic chemical processes the body uses to produce energy in the muscles To develop an
More informationBilly Poole-Harris Whitney Young H.S
Florida High Performance Camp USOC ELITE CAMP FLORIDA(ENDURANCE) Billy Poole-Harris Whitney Young H.S Free weekend! ITCCCA-Free Plane Ticket USOC- $115 Stayed with other event specific coaches Focused
More informationC2 Qu1 DP2 How does training affect performance?
C2 Qu1 DP2 How does training affect performance? Hi Guys In this video, we will be explore Core two question 1 - dot point 2 If you look at the syllabus you can see this dot point is about types of training
More informationBelow is the scoring range for the VO2 test in different sports:the higher the numbers the higher the aerobic capability. Sport Age Male Female
Since I have been working with professional hockey one thing that has baffled me is the importance in the VO2 test. I like to think that with all the new studies and data on sports and energy systems,
More informationCoaching Applications Training Zones Revisited
J. Swimming Research, Vol. 19:2 (2012) Coaching Applications Ernest W. Maglischo, Ph.D. 1970 Lazy Meadow Lane Prescott, AZ 86303 USA ewmaglischo@cox.net Abstract The purpose of this paper will be to describe
More informationKS4 Physical Education
KS4 Physical Education Principles of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created
More informationThe Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001
Page 1 of 5 close The Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001 There are three main components of an effective weight loss program: Proper diet, effective weight training
More informationPREPARE FOR THE CROSSFIT OPEN
PREPARE FOR THE CROSSFIT OPEN OPEXFIT.COM 1 Plan It Out! The CrossFit Open starts in roughly 3 months. Upon the go live date for this guide there were 84 days. Now there are even FEWER! Let s get one thing
More informationHigh Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
More information24-Week Off-Season Trainer Series
24-Week Off-Season Trainer Series Improve your aerobic base, pedaling technique, strength, and add intensity prior to your specific in-season race preparation training. The stationary trainer is one of
More informationOptimal Interval Training for MMA By Eric Wong, BSc, CSCS
Optimal Interval Training for MMA By Eric Wong, BSc, CSCS Interval training has quickly become the go-to choice for mixed martial artists looking to maximize their cardio. The most popular form of intervals
More informationCONTINOUS TRAINING. Continuous training is used to improve aerobic capacity and muscular endurance.
CONTINOUS TRAINING In continuous training, exercise is performed at about the same level throughout the conditioning period that is, it is a continuous, sustained effort. Heart rate should be the determinant
More information2015 McGill Triathlon
2015 McGill Triathlon TRAINING CONCEPTS AND PROGRAMMING Presented by Luc Morin 1. Training vs. Working out (5min) 2. Similarities and differences between Sports (10min) 3. Similarities and differences
More informationEXERCISE TRAINING UPDATE From Dr. Hoffman. Exercise for Maximum Energy and Maximum Fat Burning Without Burning Yourself Out.
EXERCISE TRAINING UPDATE From Dr. Hoffman Exercise for Maximum Energy and Maximum Fat Burning Without Burning Yourself Out. There is a lot of competing research out there between aerobic training and high
More informationThe Chemistry of Running Interactive Lab. Effort Scale. Introduction
The Chemistry of Running Interactive Lab Introduction The Chemistry of Running simulation allows students to explore the chemistry and physiology of exercise a field that attracts a lot of interest from
More informationRelentless Training that lasts for 24 minutes
What is RT24 Relentless Training that lasts for 24 minutes RT24 is a, No Nonsense, Science Based, Results Driven, and Measureable Training System. We work on a very simple training philosophy: to achieve
More informationWeek 1. Training Block: Thursday
Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.
More informationEnergy Systems: Alactacid system - ATP/PC System Phosphate System Lactic acid system Aerobic system
Energy Systems: Alactacid system - ATP/PC System Phosphate System Lactic acid system Aerobic system Chemical energy (food) is converted to mechanical energy through the energy systems of the body. Carbohydrate,
More informationC2 Qu1 DP4 How does training affect performance?
C2 Qu1 DP4 How does training affect performance? Hi Guys In this video, we will be explore Core two question 1 - dot point 4 If you look at the syllabus you can see this dot point is about physiological
More informationBell Work. Review Total Lung Capacity. (page 337 and 338 of Body Structure and Function book)
VO2 Max Bell Work Review Total Lung Capacity (page 337 and 338 of Body Structure and Function book) *This information was discussed at length in A&P classes. Use your worksheet and write down brief descriptions
More information2015 Thompson Educational Publishing, Inc. 3. What Are Nutrients?
2015 Thompson Educational Publishing, Inc. 3 What Are Nutrients? Nutrients are chemical substances obtained from food and used by the body for many different processes. They are the raw materials our bodies
More informationPDH&PE Core 2 //Factors Affecting Performance
2018+ PDH&PE Core 2 //Factors Affecting Performance SUMMARY NOTES HSC Table of Contents How does training affect performance?... 2 Energy Systems:... 2 Types of training and training methods:... 4 Principles
More informationPaula Radcliffe is an English marathon runner
EXCLUSIVE ACE SPONSORED RESEARCH Validity of the Talk Test in Identifying the Respiratory Compensation Threshold By Maria L. Cress, M.S., John P. Porcari, Ph.D., Carl Foster, Ph.D., Pedro Recalde, M.S.,
More informationCHAPTER 5: Training methods and aerobic training Practice questions - text book pages 91-92
QUESTIONS AND ANSWERS CHAPTER 5: Training methods and aerobic training Practice questions - text book pages 91-92 1) Mary is a 20 year old college student What is her theoretical maximum heart rate? a
More informationEXERCISE PHYSIOLOGY. Dr Nicolas Theron Tel : (051)
EXERCISE PHYSIOLOGY Dr Nicolas Theron Tel : (051)4476559 Cardio-respiratory fitness Heart and blood vessels Lungs Oxygen transport and utilization Neuromuscular function Metabolism Muscle Classification
More information505 Recovery rates and training (Pulse Oximeter)
Sensors: Loggers: Pulse Oximeter None required Science in Sport Logging time: Not applicable Teacher s notes 505 Recovery rates and training (Pulse Oximeter) Read The Pulse Oximeter is a simple to use
More information7) UNDERSTANDING INTERVALS Matching training characteristics to physiological changes
7) UNDERSTANDING INTERVALS Matching training characteristics to physiological changes Now we come to a fundamental training question that has interested me for years. Which is "better", Interval Training
More informationTypes of Flexibility. Types of Flexibility. What is Flexibility? What is Flexibility? Or rather a lack of it! 8/22/2012
Or rather a lack of it! Types of Flexibility Types of Flexibility STATIC FLEXIBILITY Slowly moving into a stretched position Holding the stretched position Sitting in the splits DYNAMIC FLEXIBILITY Involves
More information» Calculate the ATP energy in the following molecules
» Calculate the ATP energy in the following molecules A B 1 Anaerobic Pathways 5 Alcohol Fermentation Alcohol Fermentation Summary Cells that operate in the absence of O2 will not progress along Oxidative
More informationSoccer metabolic training: A 12-week training program Peak Performance Radio By Marcelo Aller
Soccer metabolic training: A 12-week training program Peak Performance Radio By Marcelo Aller 1 This program is designed for a soccer team metabolic conditioning for 12 weeks consisting of 4 phases of
More informationChapter 13, 21. The Physiology of Training: Physiological Effects of Strength Training pp Training for Anaerobic Power p.
Chapter 13, 21 The Physiology of Training: Physiological Effects of Strength Training pp. 267-270 270 Training for Anaerobic Power p. 430-431 431 Types of Contractions Dynamic, Isotonic, or concentric
More informationChapter 10 Measurement of Common Anaerobic Abilities and Cardiorespiratory Responses Related to Exercise
Chapter 10 Measurement of Common Anaerobic Abilities and Cardiorespiratory Responses Related to Exercise Slide Show developed by: Richard C. Krejci, Ph.D. Professor of Public Health Columbia College 3.26.13
More informationMuscles 3: Contractions, Adaptations & Energy Use
Muscles 3: Contractions, Adaptations & Energy Use Contractions Isotonic: Muscle changes length in response to resistance Concentric: muscle tension exceeds resistance & muscle shortens Eccentric: Resistance
More informationQATs. VCE Physical Education SCHOOL-ASSESSED COURSEWORK UNIT 3 OUTCOME 2. Introduction. Quality Assessment Tasks
QATs Quality Assessment s Introduction UNIT 3 OUTCOME 2 VCE Physical Education SCHOOL-ASSESSED COURSEWORK Outcome 2 Use data collected in practical activities to analyse how the major body and energy systems
More informationVolume v Intensity Through Maturation
Volume v Intensity Through Maturation Jenny Harris National Coach Mentor Youth Development (Endurance) jharris@englandathletics.org Acknowledgements: Dave Sunderland; Norman Poole; Rob Thickpenny If early
More informationAM I TRAINING CORRECTLY. Dave Sunderland
AM I TRAINING CORRECTLY Dave Sunderland England Athletics 2013 TRAINING ENVIRONMENT? WHAT ARE YOUR AIMS? ARE YOU GOING TO TRAIN ALONE WITH YOUR HOME COACHES SCHEDULE? ARE YOU GOING TO DO THE UNIVERSITY
More informationCHAPTER 2: Energy systems part two
CHAPTER 2: Energy systems part two Practice questions - text book pages 35-37 1) Which one of the following is defined as the greatest amount of oxygen the body can take in and use during exercise? a V
More informationMuscles 3: Contractions, Adaptations & Energy Use
Muscles 3: Contractions, Adaptations & Energy Use Contractions Isotonic: Muscle changes length in response to resistance Concentric: muscle tension exceeds resistance & muscle shortens Eccentric: Resistance
More informationProspera Granfondo Axel Merckx Okanagan Off-Season Holiday Training Guide
Prospera Granfondo Axel Merckx Okanagan Off-Season Holiday Guide The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether
More informationTaranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
More informationTemporal (time related) aspects of job design the main concern is fatigue: over worked, over stressed etc., rest is required for recovery.
Temporal Ergonomics Temporal (time related) aspects of job design the main concern is fatigue: over worked, over stressed etc., rest is required for recovery. Fatigue is associated with (1) Gradual decrement
More informationExercise physiology and sports performance
Klinikum rechts der Isar Technische Universität München Exercise physiology and sports performance Axel Preßler Lehrstuhl und Poliklinik für Prävention, Rehabilitation und Sportmedizin Klinikum rechts
More informationPolarized Training Striking a Balance Between High-Volume and High-Intensity Training
Polarized Training Striking a Balance Between High-Volume and High-Intensity Training Frankie TAN, PhD Senior Sports Physiologist Singapore Sports Institute 1 Introduction Exercise intensity and its distribution
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each feel? There are a number of different paces that you should aim to master which will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort Steady conversational,
More informationWhy is Heart Rate Important to the Progress of your Clients? George Centeio, M.A. Training Resource Specialist
Why is Heart Rate Important to the Progress of your Clients? George Centeio, M.A. Training Resource Specialist 1 Webinar Schedule (CST) 1.12:00-12:10pm: Intro/Housekeeping 2.12:10-12:50pm: Why Heart Rate
More informationNEW FEATURES ON GARMIN FENIX 5, FR935
NEW FEATURES ON GARMIN FENIX 5, FR935 FIRSTBEAT PHYSIOLOGICAL FEATURES IN NEW GARMIN PRODUCTS Feature fenix 5 FR935 Anaerobic Training Effect (new) X X Aerobic Training Effect X X Training load (new) X
More informationMY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE:
MY SPORTFOLIO ISM PHYSICAL EDUCATION AND FITNESS TEACHER: BLOCK: GRADE: WHAT IS HEALTHY ACTIVE LIVING? Before starting off on a journey, you need to know what your starting point is. This exercise will
More informationWKO4: Tracking Periodization. Education Tim Cusick
WKO4: Tracking Periodization Education Tim Cusick Questions Everyone on mute Type questions, will get to as we go or at the end Will email replies if too many questions 2 Yes, everyone has one, and this
More informationInformation for SIS/SAS Head Coaches, Coaches and Scientists. Protocol Modification: Power-Profile
Information for SIS/SAS Head Coaches, Coaches and Scientists Protocol Modification: Power-Profile V1.0 Created January 2009 V1.2 Updated July 2010 V1.3 Updated October 2011 V2.0 Updated October 2012 V2.1
More informationThe impact of hill training on middle and long distance athletes: with specific reference to oromia water works athletics club, Ethiopia
International Journal of Scientific and Research Publications, Volume 7, Issue 11, November 2017 287 The impact of hill training on middle and long distance athletes: with specific reference to oromia
More informationSTRENGTH & CONDITIONING
Introduction to player profiling Introduction We have previously described the demands of the sevens game for both men and women. We noted that conditioning for the game should take into account the increased
More informationGET RIPPED AND DON T DIE TRYING
GET RIPPED AND DON T DIE TRYING PRESENTED BY TOMMY MATTHEWS INTRODUCTION Overtraining just to look great doesn t have to come at the expense of your health. In fact, it s just a one-way ticket to getting
More informationChronic Response to Exercise.
Definitions: When regular exercise bouts occur where the appropriate training methods and principles are applied over an extended period of time (ie. Months) the body responds to the stress placed upon
More informationKS4 Physical Education
KS4 Physical Education Methods of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created
More informationperformance define indicator
There are three basic ways to determine intensity, each with it s own particular caveats. The most accurate way to measure intensity on a bike at any given moment is through the measurement of power. Power
More informationHIIT New Research New, New Work-Outs. Mike Bracko, Ed.D., CSCS, FACSM
HIIT New Research New, New s Mike Bracko, Ed.D., CSCS, FACSM drbrackofitness@aol.com 1. Fat Burning with HIIT Most studies show 1. Increased fat used to produce energy/atp 2. Decrease in skinfolds 3. Decrease
More informationdeaworld Get Ripped INTRODUCTION and Don t Strength Training by Escape Fitness COMMON MISTAKES COMMON MISTAKES
Get Ripped INTRODUCTION and Don t Die TryingOvertraining just to look great doesn t have to Strength come at the expense of your health. In fact, it s Training just a one-way ticket to getting injured!
More informationGCE PHYSICAL EDUCATION PE2 UNIT GUIDE
GCE PHYSICAL EDUCATION PE2 UNIT GUIDE Content Title: The Long Term Effects of Exercise on the Body Key points Adaptations to the cardiovascular, respiratory and muscular systems. Practical Application/Explanation
More informationHow to Evaluate Aerobic & Anaerobic Systems
How to Evaluate Aerobic & Anaerobic Systems by John Varon Maguire, LMT The system runs on fuel that includes dietary fats, their chemical end products, and key nutrients. When these combine together properly
More informationExercise - Getting Started. Part II
Exercise - Getting Started Part II By: James L. Holly, MD The goals of exercise are: 1. Increase your aerobic capacity 2. Increase your lean body mass 3. Increase your Basal Metabolism Rate (BMR) Aerobic
More informationTypes of Muscle Movement:
Types of Muscle Movement: Concentric: Muscle fibres shorten Eccentric: Muscle fibres lengthen Isometric: Muscle fibres do not change in length Muscle Fibres and Energy Systems ATP=ENERGY Slow-Twitch vs.
More informationModule 1. Strength and Conditioning for Sport Unit 1. Assessment. Who am I? Where do I fit in?
Module 1 Strength and Conditioning for Sport Unit 1 Theoretical Aspects of Sports Training in Exercise and Fitness Energy Systems and Models of Training Robert Lynch BSc NCEFT Aims: To provide the students
More informationTHE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
More informationWHAT DO WE NEED TO BE ABLE TO MOVE? CHAPTER 3 PAGE 45-60
WHAT DO WE NEED TO BE ABLE TO MOVE? CHAPTER 3 PAGE 45-60 LEARNING GOALS To be able to explain the characteristics of aerobic and anaerobic pathways and their contribution to movement and dominant fibre
More informationQues%ons from Coaches. Tampa 2010
Ques%ons from Coaches Tampa 2010 Subjects: Training Volume and Intensi%es throughout the year Sugges%ons for a high school training program Peaking for Fall and Spring season What changes are made in training
More informationBenjamin Klein. Test Report Training Program. July 2015
Test Report Training Program July 2015 Functional Threshold Power (FTP) Your score: 230 Watts During the final climb of stage 10 2015 Tour de France Chris Froome averaged 414W. You are over halfway to
More informationBTEC National AWARD. Level 3 Sport. Student name. Fitness Training Programming. Unit Number 4
Level 3 Sport BTEC National AWARD Student name Unit Title Fitness Training Programming Unit Number 4 Number of assignments Unit issue date Overall unit completion date Teacher 3 Miss Dukes Learning Outcomes
More informationLevers. Fulcrum Joint Resistance Load Effort/Force must look at muscle insertion
Biomechanics Biomechanics Is the study of mechanical laws relating to the movement or structure of living things Is important for you to know in terms of injury prevention as well as optimizing training
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort
More informationTitle : Adaptation to exercise
Title : Adaptation to exercise Teacher: Magdalena Gibas MD PhD Coll. Anatomicum, 6 Święcicki Street, Dept. of Physiology I. Exercise physiology 1. The acute and chronic responses to exercise depend upon
More informationThe 400-meter Conundrum
The 400-meter Conundrum Long to Short or Short to Long? Loren Seagrave Director of Track & Field and Cross Country Director of Speed and Movement Possible Origins of Long to Short Popularly held beliefs
More informationMAXIMAL AEROBIC POWER (VO 2max /VO 2peak ) Application to Training and Performance
MAXIMAL AEROBIC POWER (VO 2max /VO 2peak ) Application to Training and Performance Presented by Coaching and Sports Science Division of the United States Olympic Committee Revised July 2004 MAXIMAL AEROBIC
More informationHealth and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit?
PHYSICAL FITNESS Health and Fitness You have no colds, flu, aches or pains, and you can run 1500m in six minutes. But does that mean you are healthy and fit? What is health? Health does not mean the absence
More informationCycling Guide. -PLUS- 40K Time Trial Training Plan
Cycling Guide -PLUS- 40K Time Trial Training Plan YOU ARE UNIQUE. Better training is not always about finding ways to push yourself harder. In fact, more often than not it s about learning how to train
More informationCore 2 : Factors Affecting Perfomance. Create a title page
Core 2 : Factors Affecting Perfomance Create a title page Critical Questions How does training affect performance? How can psychology affect performance? How can nutrition and recovery strategies affect
More informationDavid Docherty, PhD, Professor Emeritus School of Exercise Science, Physical and Health Education University of Victoria
David Docherty, PhD, Professor Emeritus School of Exercise Science, Physical and Health Education University of Victoria 1. Developing aerobic (cardiovascular) fitness (March 3 rd ) 2. Developing strength
More informationin less time Interval training Burn more calories The primary reason most Americans By Kathleen Vonk
Interval training Burn more calories in less time By Kathleen Vonk The primary reason most Americans give for why they don t work out is lack of time. (Incidentally, many also report watching three hours
More information