Impact Of Specialist Training Methods On Energy Systems Flashcards
What are the methods?
Altitude training
HIIT
Plyometrics
SAQ
What is altitude training?
It’s usually done at over 2500 metres above sea level, where the partial pressure of oxygen is lower.
This means that not as much oxygen can diffuse into the blood, so haemoglobin is not as fully saturated with oxygen.
This results in the lower O2 carrying capacity of the blood.
As less O2 is therefore delivered to the working muscles, there is a reduction in aerobic performance and VO2 max and a quicker onset of anaerobic respiration.
What are the advantages of altitude training?
Increase in the number of red blood cells Increased concentration of haemoglobin Increase blood viscosity Increased capillarisation Enhanced oxygen transport Increased lactate tolerance
What are the disadvantages of altitude training?
Expensive
Altitude sickness
Difficult to train due to the lack of oxygen
Detraining due to the fact that training intensity has to reduce when the performer first trains at altitude due to the decreased availability of oxygen.
Benefits can be quickly lost on return to sea level
Psychological problems due to being away from home.
What is HIIT?
A form of training in which periods of work are interspersed with recovery periods.
What does HIIT involve?
Short intervals of maximum intensity exercise followed by a recovery interval of low to moderate intensity exercise.
The work interval is anaerobic and the recovery aerobic
What does HIIT do?
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.
It therefore improves fat burning potential, glucose metabolism and both aerobic and anaerobic endurance.
What is plyometric?
Repeated rapid stretching and contracting of muscles to increase muscle power.
What does plyometric improve?
Power and speed
What doe plyometric involve?
High intensity explosive activities such as hopping, bounding, depth jumping and medicine ball work using fast twitch fibres
It works of the concept that muscles can generate more force if they have previously been stretched.
This is frequently called the stretch shortening cycle and consists of three phases.
What does the stretch shortening cycle consist of?
Phase 1 - the eccentric phase or pre-loading/pre-stretching phase
Phase 2 - the amortisation phase
Phase 3 - the concentric or muscle contraction phase
What is the eccentric phase or pre-loading/pre-stretching phase?
On landing, the muscle performs an eccentric contraction, where it lengthens under tension
What is the amortisation phase?
This is the time between the eccentric and concentric muscle contractions.
This time needs to be as short as possible so that the energy stored from the eccentric contraction is not lost.
When as eccentric contraction occurs, a lot of the 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.
What is meant by the concentric or muscle contraction phase?
Uses the stored energy to increase the force of the contraction.
What does SAQ mean?
Speed
Agility
Quickness
