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KNPE345 > Lecture 16: Energy systems development part 2 > Flashcards

Lecture 16: Energy systems development part 2 Flashcards

1
Q

Anaerobic glycolysis: lactic system

A

Moderate power output
Short duration: 6s-2min
Long rest
Inefficient
Performance is hereditary w low trainability

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2
Q

What do people commonly confuse training this system for?

A

Training the lactate threshold

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3
Q

What can athletes experience with the lactic system?

A

Lactate tolerance (get comfortable w this system)

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4
Q

What is the interference effect?

A

Aerobic and anaerobic system dont always help eachother, glycolytic system negatively effects power over time

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5
Q

Does a tough session mean improvement?

A

NO

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6
Q

Lactic system: High intensity

A

Requires a lot of recovery
High CNS demand

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7
Q

Lactic system: medium intensity

A

Too slow to be specific
Too high to have quick recovery
**don’t train in this all the time

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8
Q

Lactic system: low intensity

A

Increased capillary density
Enhanced ability to warm up, circulatory response
Enhances CNS recovery

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9
Q

Polarized training model

A

Trains both to push the ceiling up (high intensity) and to improve aerobic base (low intensity)

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10
Q

Excess post-exercise oxygen (EPOC)

A

Higher intensity exercise at longer durations takes longer to metabolically recover from and after this exercise you experience an elevation in consumption and metabolism of oxygen to recover (EPOC)

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11
Q

Oxygen deficit and EPOC

A

Higher intensity exercise=greater oxygen deficit=high EPOC

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12
Q

Alactic power

A

Short maximal efforts
Developing maximal power/speed
Full recovery and without fatigue

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13
Q

Examples of alactic power

A

Linear sprinting
Reactive agility drills
Sled pushes
Plyometrics
Resistance training
Hills

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14
Q

When should alactic power exercises be performed?

A

Right after warm up
Can’t get faster when under fatigue

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15
Q

What is another word for alactic capacity?

A

Repeat sprint ability

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16
Q

Repeat sprint ability

A

Incomplete rest periods (90s or less)
Maximal power/speed
Utilize sport specific work:rest ratio
Progress volumes to meet game/training demands

17
Q

Phosphagen/alactic system

A

Recovery is critical to bioenergetic cost of exercise (ie. time taken btwn sprints determines metabolic demand)
Larger muscle groups have a higher bioenergetic cost
Aerobic system responsible for recovery btwn max efforts

18
Q

What are the strongest predictors of repeat sprint ability performance?

A

Aerobic development (VO2 max)
Maximal speed
**polarized model

19
Q

Maximal output vs operational

A

Team sports see a greater maximal output in training, than in gameplay due to accumulated fatigue
Higher maximal output=better operational output

20
Q

What should be prioritized in training to improve maximal output?

A

Max velocity
Should’t only focus on conditioning

21
Q

5 variables of ESD program design

A
  1. Needs analysis
  2. Training frequency
  3. Training intensity
  4. Exercise durations (work:rest)
  5. Progressions
22
Q

What should be considered in a needs analysis for an ESD program?

A
  1. Rate of energy production (how much power)
  2. Duration of energy production (how long to generate power)
  3. Work:rest of position (recovery btwn efforts)
23
Q

Special development drills purpose

A

Train at velocities and planes similar to gameplay
Utilize drills, jumps, reactive COD and sprints
Includes competition

24
Q

Example of special development skills

A

Cat and mouse tag drill

25
Q

Things to consider with training frequency

A

Higher intensity and longer duration require longer recovery times
Consider training age (higher training age=less recovery time)

26
Q

How much recovery time do more highly trained athletes need?

A

Less

27
Q

How many days a week should you do aerobic training?

A

2-5

28
Q

How many days a week should you do lactate training?

A

0-2

29
Q

How many days a week should you do alactic training?

A

1-3

30
Q

Training frequency: high low model

A

Consider global training environment/stressors
Decrease weekly training monotony by varying volumes within w week
**polarized training

31
Q

Team sport general guidelines: aerobic development

A

Operate below lactate threshold, increase volume at submax intensities for central adaptations

32
Q

Team sport general guidelines: glycolytic development

A

Use sparingly, understand its influence on other training effects, consider how sport practice may influence this quality

33
Q

Team sport general guidelines: ATP-PC/alactic development

A

Maximal intensity, both assess and train based on the game/position demands, prioritize power before capacity, slowly increase volume to meet game demands

KNPE345 (20 decks)

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