7 - Impact of Specialist Training Methods on Energy Systems

Question 1

What are the four training methods you need to know?

Answer 1

• Altitude Training
• High Intensity Interval Training (HITT)
• Plyometrics
• Speed, Agility, Quickness (SAQ)

Question 2

Explain the impact of Altitude Training on energy systems?

Answer 2

• The partial pressure of oxygen drops as altitude increases therefore there is a reduction in the diffusion gradient of oxygen between the air and the lungs and between the alveoli in the blood.
• This means that not as much oxygen diffuses into the blood so haemoglobin is not fully saturated with oxygen which results in a lower O2 carrying capacity of the blood as less oxygen is therefore delivered to the working muscles there is a reduction in aerobic performance and VO2 Max and a quicker onset of anaerobic respiration.
• Elite endurance athletes choose to train at altitude for several weeks as there are lots of benefits. Altitude training is also done to acclimatise players to the lower level of oxygen available in the atmosphere.
• However there are disadvantages when the athlete first experiences altitude;
• It’s very difficult to train at the same intensity due to the reduction in partial pressure of oxygen so they can be a loss of fitness or detraining.
• In addition altitude sickness is a possibility and the benefits gained from altitude training can be lost very quickly on return to sea level.
• Living away from home can also result in psychological problems such as homesickness.

Question 3

Explain the impact of HITT Training on energy systems?

Answer 3

Interval training can be used for both aerobic and anaerobic training. It’s a form of training in which periods of work are interspersed with recovery periods.

• Four main variables are used to ensure the training specific;
• The duration of the work interval, the intensity or speed of the work interval, the duration of the recovery interval and the number of work intervals and recovery intervals.
• The work is anaerobic and the recovery aerobic. Pushing your body to the max during the work interval increases the amount of calories you burn as it takes longer to recover from each work session. HIIT therefore improves fat burning potential, glucose metabolism and both aerobic and anaerobic endurance.

Question 4

Explain the impact of Plyometrics training on energy systems?

Answer 4

Plyometrics involves repeated rapid stretching and contracting of muscles to increase muscle power.

• Plyometrics training involves high intensity explosive activities such as hopping, bounding, depth jumping and medicine ball work and uses fast twitch fibres. it works on the concept that muscles can generate more force if they have previously been stretched. (Think elastic band).
• Plyometrics consists of three phases;
• The eccentric phase: on landing, the muscle performs an eccentric contraction where it lengthens under tension.
• Amortisation phase: which is the time between the eccentric and concentric muscle contractions. This time needs to be as short as possible so the energy stored from the eccentric contraction is not lost. When an eccentric contraction occurs a lot of energy required to stretch or lengthen the muscle is lost as heat but some of the energy can be stored and is then available for the subsequent concentric contraction.
• Concentric muscle contraction phase uses the store energy to increase the force of contraction.

Question 5

Explain the impact of SAQ Training on energy systems?

Answer 5

• Speed refers to how fast a person can move over specified distance or how quickly a body part can be put into motion.
• It is important in all sports but even more effective in games when combined with agility, which the ability to move and position the body quickly and effectively while under control. Good agility requires a combination of speed, coordination, balance and flexibility these are all important fitness components for the games player and can be developed through SAQ training
• This is a type of training that aims to improve multidirectional movement through developing the neuromuscular system
• Drills include zigzag runs and foot ladders and often a ball is introduced so often passing occurs throughout the drill making it more sports specific.
• As SAQ training uses activities before with maximum force at high speed energy is provided anaerobically