Impact Of Specialist Training Methods On Energy Systems Flashcards
Altitude training - difference in partial pressure and the impact on oxygen content in blood
- 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
Process of altitude training and its disadvantages
- 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
HITT training
- 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
Variables and variations of HITT training
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
Plyometrics
- 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’
3 stages of the stretch shorting cycle
- Eccentric phase or pre-loading / pre-stretching phase - on landing the muscle performs eccentric C - lengthens under tension
- 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
- Concentric C phase - uses stored energy to increase the force of the contraction
Examples of plyometric training
- 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
Speed Agility Training (SAQ)
- 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