Lecture 16: Energy systems development part 2 Flashcards
Anaerobic glycolysis: lactic system
Moderate power output
Short duration: 6s-2min
Long rest
Inefficient
Performance is hereditary w low trainability
What do people commonly confuse training this system for?
Training the lactate threshold
What can athletes experience with the lactic system?
Lactate tolerance (get comfortable w this system)
What is the interference effect?
Aerobic and anaerobic system dont always help eachother, glycolytic system negatively effects power over time
Does a tough session mean improvement?
NO
Lactic system: High intensity
Requires a lot of recovery
High CNS demand
Lactic system: medium intensity
Too slow to be specific
Too high to have quick recovery
**don’t train in this all the time
Lactic system: low intensity
Increased capillary density
Enhanced ability to warm up, circulatory response
Enhances CNS recovery
Polarized training model
Trains both to push the ceiling up (high intensity) and to improve aerobic base (low intensity)
Excess post-exercise oxygen (EPOC)
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)
Oxygen deficit and EPOC
Higher intensity exercise=greater oxygen deficit=high EPOC
Alactic power
Short maximal efforts
Developing maximal power/speed
Full recovery and without fatigue
Examples of alactic power
Linear sprinting
Reactive agility drills
Sled pushes
Plyometrics
Resistance training
Hills
When should alactic power exercises be performed?
Right after warm up
Can’t get faster when under fatigue
What is another word for alactic capacity?
Repeat sprint ability
Repeat sprint ability
Incomplete rest periods (90s or less)
Maximal power/speed
Utilize sport specific work:rest ratio
Progress volumes to meet game/training demands
Phosphagen/alactic system
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
What are the strongest predictors of repeat sprint ability performance?
Aerobic development (VO2 max)
Maximal speed
**polarized model
Maximal output vs operational
Team sports see a greater maximal output in training, than in gameplay due to accumulated fatigue
Higher maximal output=better operational output
What should be prioritized in training to improve maximal output?
Max velocity
Should’t only focus on conditioning
5 variables of ESD program design
- Needs analysis
- Training frequency
- Training intensity
- Exercise durations (work:rest)
- Progressions
What should be considered in a needs analysis for an ESD program?
- Rate of energy production (how much power)
- Duration of energy production (how long to generate power)
- Work:rest of position (recovery btwn efforts)
Special development drills purpose
Train at velocities and planes similar to gameplay
Utilize drills, jumps, reactive COD and sprints
Includes competition
Example of special development skills
Cat and mouse tag drill
Things to consider with training frequency
Higher intensity and longer duration require longer recovery times
Consider training age (higher training age=less recovery time)
How much recovery time do more highly trained athletes need?
Less
How many days a week should you do aerobic training?
2-5
How many days a week should you do lactate training?
0-2
How many days a week should you do alactic training?
1-3
Training frequency: high low model
Consider global training environment/stressors
Decrease weekly training monotony by varying volumes within w week
**polarized training
Team sport general guidelines: aerobic development
Operate below lactate threshold, increase volume at submax intensities for central adaptations
Team sport general guidelines: glycolytic development
Use sparingly, understand its influence on other training effects, consider how sport practice may influence this quality
Team sport general guidelines: ATP-PC/alactic development
Maximal intensity, both assess and train based on the game/position demands, prioritize power before capacity, slowly increase volume to meet game demands
