Impact Of Specialist Training Methods On Energy Systems

Question 1

Altitude training - difference in partial pressure and the impact on oxygen content in blood

Answer 1

• p.p of o2 drops as altitude increases, up to 50% at 5000m
• reduction in the diffusion gradient of o2 between the air + lungs and between alveoli + blood
• means that not much o2 diffuses into the blood so Hb is not fully saturated with o2 = lower o2 carrying capacity of blood
• as less o2 is delivered to working muscles, reduction in aerobic performer and Vo2 max + quicker onset of anaerobic respiration

Question 2

Process of altitude training and its disadvantages

Answer 2

• elite endurance athletes train at high altitude - 2500m above sea level - for several weeks
• acclimatise players to the lower levels of o2 available in the atmosphere.

Disadvantages:
- difficult to train at the same intensity due to the reduction in the p.p of o2 - so can be a loss of fitness or training
- altitude sickness, detrimental effect on a training program
- Benefits gained from training can be lost quickly when returning to sea level + the body can only produce a limited amount of EPO

Question 3

HITT training

Answer 3

• used for both aerobic + anaerobic training and
• short interval of maximum intensity followed by recovery interval of low to moderate intensity
• e.g. 4 minutes of intense Ex made of 8x20 seconds maximum effort work intervals - each followed by 10 seconds recovery interval
• work interval = anaerobic, rest interval = aerobic
• max intensity in work periods = increases amount of calories you burn as it takes longer to recover from each work session.
• improves fat burning, glucose metabolism + both aerobic and anaerobic endurance

Question 4

Variables and variations of HITT training

Answer 4

Variables:
- duration of work interval
- intensity or speed of work interval
- duration of recovery interval
- number of work intervals and recovery intervals

Variations:
- diff no. of high intensity work intervals + low intensity recovery intervals
- diff lengths of time for work + recovery intervals
- diff Ex intensity for the recovery interval

Question 5

Plyometrics

Answer 5

• high int. explosive activities e.g. hopping, bounding, depth jumping, medicine ball work (fast twitch muscle fibres)
• muscles can generate more force if they have previously been stretched
• if an eccentric C occurs first (stretches the muscle) followed by concentric C, the force generated can be increased = ‘stretch shortening cycle’

Question 6

3 stages of the stretch shorting cycle

Answer 6

1. Eccentric phase or pre-loading / pre-stretching phase - on landing the muscle performs eccentric C - lengthens under tension
2. Amortisation phase - time between the eccentric and concentric C. Time needs to be short so the En stored from Eccentric C is not lost. When eccentric C occurs, a lot of En required to stretch or lengthen the muscle is lost as heat but some of the En can be stored + is when available for the subsequent concentric C
3. Concentric C phase - uses stored energy to increase the force of the contraction

Question 7

Examples of plyometric training

Answer 7

• arm strength; press ups - mid air claps or throwing and catching medicine balls.
  ->triceps experiences quick stretch on the landing for the press up and on catching the heavy m. Ball.
  -> followed by concentric C as the triceps extends arms in the upward phase of the push up or execution of the throw

Question 8

Speed Agility Training (SAQ)

Answer 8

• good agility requires: speed, coordination, balance and flexibility
• all of these are important for a games player and can be developed in SAQ training

Aims: to improve multi-directional movement through developing neuromuscular system
- drills include zig zag runs and foot ladders and often a ball is introduced so passing occurs throughout the drill = more sport specific
- as SAQ training uses activities performed with maximum force at high speed, energy is provided anaerobically