Energy Systems and their application to training principle, fatigue & the recovery process Flashcards
What is the only energy source for the body?
Adenosine tri-phosphate
ATP System
- No oxygen
- Suited for explosive movement up to 10 seconds
- High Intensity
Lactic Acid/ Anaerobic Glycolosis
- High Intensity
- No oxygen
- Lactic Acid as a waste product
- uses carbohydrates broken down by the body to form glucose. Some is absorbed into blood stream, the rest is converted in glycogen and stored in the muscle cells and liver.
Aerobic energy system
- Oxygen present, breaks down stored carbs into glucose, glycogen and fatty acids
- oxygen is required for the process, energy production takes a little longer but can continue for a much longer duration.
- 3 minutes plus
- 60 -80% of MHR
Factors that affect energy systems used
Intensity - More intense = more creatine phosphate and glycogen (fuel used ) via anaerobic respiration are used
Low to moderate = predominantly use aerobic system
Duration = If working at high intensity for over 2 mins both creatine phosphate and glycogen stores will need repaying and they have been depleted. Intensity of exercise will drop as the aerobic system becomes more dominant
High level of aerobic fitness will…
- Takes the performer longer to cross the anaerobic threshold
- This is beneficial because when a performer begins to work anaerobically there is only a limited supply of energy available
High levels of anaerobic fitness…
- more high intensity a performer does results in greater energy stored and greater tolerance of lactic acid and buffer of LA
Stages of a warm up
- Pulse raiser
- Dynamic stretching
- Specific skills
Cool Down Stages
- Lower Intensity
- Static Stretching
- Ice Bath
What do ice baths help with
Reduce blood flow to muscles as a result inflammation is reduced
Advantages to cooling down
1) Aid the removal of waste products - Lactic acid is broken down by oxygen and converted into ATP
2) Prevent the blood from pooling, reduces the risk of fainting / dizziness
3) Reduce the levels of adrenaline in the blood - helps bring heart rate back to resting
4) Muscles return to resting length, reducing DOMS
How does warm up reduce the risk of injury?
- Increased muscle temp and muscles, ligaments tendons become more supple
- As a result Increased range of movement
How does warm up improve performance ?
- Increased heart rate and stroke volume. Increasing vasodilation of blood vessels surrounding working muscles
- As a result, increased oxygen supply, delay onset of fatigue
- Increased muscle temp and become more supple. Increased speed of impulses of nerves.
- As a result increased range of movement and speed of contractions
How can the body replenish ATP?
by going into different energy system
this can be done aerobically or anaerobically
How is energy released in the body?
- The enzyme ATPase breaks the bond between the last 2 phosphates
- This releases energy for muscular contractions
- Energy is released and in doing so leaves adenosine diphosphate
What do athletes need to replenish / remove after strenuous exercise ?
- replenish ATP
- Remove lactic acid
- replenish myoglobin with oxygen
- replenish glycogen
What is EPOC?
Excess post-exercise oxygen consumption
What are the 2 stages of EPOC?
Rapid recovery stage - alactacid debt
Slower Recovery Stage - lactacid debt
Alactacid Debt
- WITHOUT lactic acid
- restoration of phosphogen
- elevated respiration helps replenish the muscles’ stores of ATP and PC
- Also replenish muscles myoglobin stores ( Pigment that stores O2)
How much oxygen is requires in alactacid debt and how long does it take?
- Requires 3-4 litres of oxygen
- Takes about 3 mins to restore ATP/PC stores
- 50% within 30 secs
- 75% within 60 secs
Lactacid Debt
Responsible for the removal of lactic acid / lactate
Clearing Lactic Acid:
- 70% is oxidised = pyruvic acid
- 20% converted into glucose
- 10% converted to protein
How much oxygen is required for lactacid debt and how long does it take for lactic acid to be removed?
Requires 5-8 litres of Oxygen
Removes lactic acid between 1-24 hours after exercise
Depending upon;
- intensity of exercise
- exercise duration
How can a high level of aerobic fitness speed up recovery after intense exercise?
Increased stroke volume and cardiac output + increased tidal volume
More efficient gaseous exchange
=
replenish ATP quicker
Replenish muscle myoglobin quicker
Remove lactic acid quicker
Tidal Volume
amount of air breathed in with each normal breath
Stroke Volume
The amount of blood ejected through the heart per beat
Cardiac output
Quantity of blood pumped by the heart in 1 min
Training session to improve speed using the ATP/PC system
work = Less than 10 seconds e.g centre pass
rest = long up to 2/3 mins
Why ? = allow full recovery of the ATP_PC system
Training aimed to improve bodys tolerance to lactate to improve speed endurance using the lactic acid system
Short work time - 10/15 secs
Shorter rest - 30 seconds
Allow a partial recovery of the ATP-PC system and overload the body with lactate
Training aimed to improve a performers VO2 max using the aerobic system
- Work = longer duration with an intensity just below the aerobic threshold e.g conditioned game
- Recovery -= shorter than work allowing sufficient time to reduce OBLA (onset of blood lactate accumulation)
- Little lactate build up. only short recovery required
How does dehydration affect performance ?
- Affect the circulation of blood - increases blood viscosity
- Slower removal of lactic acid
- Decrease in supply of glucose to muscles
- Lowering blood pressure
Electrolytes
Retain and absorb the fluid into the system, allowing it to be used more effectively
- sodium holds water which prevents going to the toilet too much
What happens when you lose electrolytes?
- Dehydrate quicker = affect blood flow
- Struggle to regulate body temperature
- Loss of sodium and water can lead to muscle cramping
Define anaerobic threshold
The intensity of exercise at which lactate begins to accumulate in the blood at a faster rate than it can be removed
Define VO2 Max
the measure of the peak volume of oxygen you can consume and use in a minute during exercise
Rehabilitation and Recovery Techniques
RICE
- Rest, Ice, Compression, Elevation for minor pains and strains
HYPOXIC TENTS
- Replicate altitude
- Initiate the release of EPO
- Increase the amount of red blood cells
ELECTROTHERAPY
- Help block pain signals
- Speed tissue healing where tissue damage has occured
methods of recovery
- refuelling = carbohydrates to replenish stores
- ice bath = stop pooling
- compression = encourage blood flow and stop la build up
