Lesson Aim

1
Lesson Aim

• To have a good understanding of the science of
  energy production and its application to
  sporting performance and physical training

2
UNIT 6Energy Pathways, Training Theory and
Recovery Processes

• The links between the 3 topics and possible exam
  questions

3
Which Sports are to be analysed?
4
Bobsleigh requirements

• Excellent sprinters
• Very strong
• Co-ordinated
• Bobsleigh is an ANAEROBIC activity that
  requires a high burst of energy generating a lot
  of POWER

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How do we generate this Power?

• ATP-PC Pathway
• Fast acting for immediate energy
• Good for short bursts of energy
• E.g. Bobsleigh start

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ATP-PC Energy Pathway

• ATP ADP P Energy
• This will provide energy for 3 secs.
• CP C P Energy
• ADP P Energy ATP
• This will provide energy for 8-9 secs
• (see elite sprint times)

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10m split times for World Class Sprinters

• 1997 World Championships, Athens GRE wind 0.2
  m/s Velocity data is instantaneous velocity (m/s)
  at the end of the specific interval.
• Maurice Greene (0.13s) 1.71 1.04 0.92 0.88 0.87
  0.85 0.85 0.86 0.87 0.88s 1.71 2.75 3.67 4.55
  5.42 6.27 7.12 7.98 8.85 9.73s
• Donovan Bailey (0.14s) 1.78 1.03 0.91 0.87 0.85
  0.85 0.85 0.86 0.87 0.90 1.78 2.81 3.72 4.59 5.44
  6.29 7.14 8.00 8.87 9.77
• Tim Montgomery (0.13s) 1.73 1.03 0.93 0.88 0.86
  0.86 0.86 0.87 0.88 0.90 1.73 2.76 3.69 4.57 5.43
  6.29 7.15 8.02 8.90 9.80

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POWER

• Speed X Strength Power
• Power Work done Time taken
• Measured in WATTS
• Magaria Step Test practical

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Why Bobsleigh utilises the ATP- PC Energy
Pathway

• The Push start lasts for 5 secs.
• A 4 Man sled weighs 300 Kg
• The 50m start is covered in 4.80 5.00 seconds
• This is a speed of 10 m/s

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Which Components of fitness?

• Speed
• Strength
• Power
• Flexibility

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Sprint Training Sessions

• High Intensity _at_ 100 effort.
• Short in duration
• Long recoveries between repetitions and sets (3-5
  mins)
• Track/spikes
• Favourable wind conditions

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SPRINTING

• To be FAST we need to train FAST
• Long recoveries allow resynthesis of ATP-PC
  stores
• The last rep should be almost as fast as the
  first rep

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Examples of Sprint sessions

• 3 (6x30m)
• 2 (120,90,60,30m)
• 2(6x60m)
• All _at_ 100 effort and long recoveries

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Recovery from Sprinting and Weightlifting

• After intense exercise the athlete needs to
  resynthesise ATP and CP stores (phosphagens)
• This takes 3-5 minutes if stores are to return to
  100
• High intensity work requires long periods of
  recovery if quality of performance is to remain
  high

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Weight Training

• Maximum strength is
• Developed by
• Lifting heavy weights (95 1RM)
• 3-5 Reps
• 3-5 Sets
• 3-5 minutes recovery

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Why does lifting heavy make us strong?

• More Motor Units are used (Motor neurone the
  fibres that it stimulates)
• All of the muscle fibres are stimulated

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Weight Training Sessions

• Power Cleans 5x5 _at_ 95-100 1RM
• Squats 5x5 _at_ 95-100 1RM
• Bench Press
• Hamstring Curls
• Shoulder Press

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Other Power Training Activities

• Plyometrics Eccentric/Concentric
  (Stretch-shortening cycle)
• Towing Weighted sleds, parachutes
• Running up hills
• These activities are sport specific and allow
  power to be developed

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Exam question June 2003

• Sprinters and endurance athletes train to delay a
  particular energy pathway from becoming the
  dominant energy provider.
• i) Identify the energy pathway and state why both
  types of athlete seek to delay it. (3 marks)

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Answer

• The pathway that they seek to delay is the Lactic
  Acid/Anaerobic Glycolysis Energy Pathway.
• Why ?
• The sprinter can work harder/faster/longer in the
  ATP-PC pathway.
• The endurance athlete can work longer/harder and
  more efficiently in the Aerobic energy pathway
• The adverse effects of the Lactic acid pathway
  cause the muscles to stop contracting (remember
  the Sliding Filament Theory and LA stops Ca2
  binding to the Active sites on the Actin
  Filaments which stops the Myosin Rods from
  forming a cross-bridge)

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Question

• Explain how the 2 different athletes might
  achieve this.
• Sprinter
• Increase stores of ATP and PC by increasing
  muscle size/space to the phosphagens
  (HYPERTROPHY)
• Regular training will deplete these store and
  supercompensation may occur
• 2. Endurance athlete
• Increase VO2 Max by increasing the bodys ability
  to USE air/improve CV efficiency
• Train just above the AnaerobicThreshold

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800m requirements

• Speed
• High levels of CV endurance
• Ability to tolerate high levels of LACTATE
• Muscular endurance

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Energy Continuum

• There are 3 ways of providing energy for muscular
  contractions
• ATP-PC
• Lactic Acid
• Aerobic
• Duration and intensity of exercise determine
  how we resynthesise ATP

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How do we generate energy for 800m?

• An elite male 800m runner takes 1min 45 secs to
  run 800m
• The ATP-PC pathway cannot be used
• The LACTIC ACID pathway has to be utilised

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The Lactic Acid Pathway(Anaerobic Glycolysis)

• ATP ADP P Energy
• Glycogen ADP ATP Pyruvic
  Acid
• The breakdown of glycogen is called
  Glycolysis and causes Pyruvic Acid and H ions to
  be formed
• These H ions need to be removed because a
  build up causes muscle cells to become acidic and
  interferes with muscle function
• Carrier molecules called NAD and FAD will
  remove the H ions to the ETC only if oxygen is
  available
• H ions build up and are accepted by the
  Pyruvic Acid to form LACTIC ACID and affect
  muscle function

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800m training guidelines

• Need to generate Lactic Acid
• Then develop tolerance to lactic acid
• By training when lactic acid is present in the
  muscles
• Any intense prolonged exercise will cause a build
  up of lactic acid

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800m training sessions

• 4 x 600m _at_ target race time pace
• 3 x 800m _at_ 10 slower than target time
• 2 x 1000m
• Recoveries are long enough to allow HR to drop
  but not for lactic acid to fully clear

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Recovery from 800m training

• ATP and CP regenerate after 3-5 mins
• Clearing Lactic Acid can take up to an hour (cool
  down can assist)

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Excess Post-exercise Oxygen Consumption

• Oxygen Deficit the difference between oxygen
  consumed during exercise and the amount that
  would have been consumed had AEROBIC metabolism
  been reached immediately

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Factors contributing to EPOC

• Lactate removal
• Resynthesis of ATP and CP
• Elevated body temp
• Elevated hormones
• Post exercise elevation of HR and breathing
• Restoration of muscle and blood oxygen

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The 2 components of EPOC

• 1.Fast Alactic component
• 50 of PC is restored in 30 secs
• 75 in 60 secs
• 100 within 3 mins

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2 components of EPOC

• 2. Slow Lactacid component
• Clearing Lactic Acid
• 70 is oxidised
• 20 is converted to glucose
• 10 is converted to protein
• This can take an hour

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Adaptations to high intensity exercise

• Strength training can lead to HYPERTROPHY of
  muscles
• There is an increase in the rate of GLYCOLYSIS
  due to increased level of enzymes. More lactic
  acid can be produced
• Increases in PHOSPHOCREATINE and GLYCOGEN stores
  in the muscles
• 8 weeks of anaerobic training shows an increase
  in muscle buffering capacity by 12-50. The
  trained athlete can cope with high levels of
  lactic acid because the H ions are buffered

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Marathon Requirements

• High levels of CV endurance
• Very high VO2 Max
• High level of muscular endurance
• Determinaton

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How do we generate energy to run a Marathon?

• Elite male runner take 2hrs 10 mins, elite female
  2hrs 20 mins
• This is a long time to maintain muscular
  contractions
• Exercise intensity is relatively low and is
  AEROBIC

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Aerobic Energy Pathway

• ATP ADP P Energy
• Glycogen ADP ATP Pyruvic Acid
• Glycolysis causes a build up of H ions and
  because oxygen is available the NAD and FAD
  carriers are able to transport the H ions into
  the ETC where carbonic acid is formed.
• Carbonic acid is unstable and breaks down to
  form carbon dioxide and water (this is breathed
  out during exercise)

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Energy Yields from each pathway

• ATP-PC gives 2 ATP
• Lactic Acid (Krebs Cycle) 2 ATP
• Aerobic gives 34 ATP
• Therefore if the Aerobic Pathway is utilised an
  athlete can exercise for longer (at a lower
  intensity)

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How to train for the Marathon

• Lots of running!
• Up to 100 miles per week
• Different types of sessions
• Early morning to utilise fat stores (Glycogen
  sparing)

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Running Sessions for Marathon

• Speed sessions
• 10 x 600m _at_ 5K pace
• 10 x 400m _at_ 5K pace
• 4 x 2000m _at_ 10K pace

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Other Marathon sessions

• Longer runs
• 10 miles
• 15 miles
• 20 miles
• Often early morning runs with the speed
  sessions in the afternoon

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Recovery from Marathon training

• Re-hydrate 60 of our body is made up of water
• Replenish Glycogen stores
• It may take 24 hrs to fully replenish glycogen
  stores (implications for structuring training
  intensity)

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Adaptations to Aerobic Training

• Capillarisation
• More motochondria
• Glycogen and myoglobin stores increase
• Increased ability to mobilise fat as a fuel and a
  drop in lactate production
• Increase in blood volume, stroke volume and
  Cardiac Output (Q SV x HR)
• Better utilisation of oxygen
• There is an increased ability to work at a higher
  of VO2 Max without reaching lactate threshold

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PERIODISATION

• Dividing an annual plan into smaller manageable
  blocks
• MACRO cycles
• MESO cycles
• MICRO cycles

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A Single Periodised Year
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Periodisation

• This concept allows athletes to cycle their
  training to maximise improvements
• Blocks of hard work are followed by blocks of
  easier training
• This approach ensures that each successive peak
  is higher and fitness improves leading to a
  competitive peak such as an Olympic Games or
  World Championships

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Energy Continuum
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Question

• Identify an athletic race that falls midway on
  the continuum. Explain the reason for its
  position and the energy pathways that would
  predominate during the different stages of the
  race.
• (Unit 6 June 2003)

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Answer

• 1500m
• All 3 energy pathways are predominate at
  different stages
• It is considered as being equally
  aerobic/anaerobic
• First 50m ATP-PC
• Next 350m LA
• Next 700m Aerobic
• Next 300m LA
• Last 100m ATP-PC

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Lesson Finished