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Chapter 7
Conditioning Athletes
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Training Basics—Response and Adaptation
• Homeostasis—When The Body Is in a Fairly Constant
State
• When The Body Is Presented with Exercise Stress, Two
Things Occur:
– Response—When athletes perform and fatigue
occurs, this is a response to exercise. Fatigue is a
temporary decrement to performance followed by
recovery (see Figure 7.1).
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Figure 7.1
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Training Basics—
Response and Adaptation (cont.)
– Adaptation—occurs when repeated exercise sessions
cause athletes to slowly adapt (see Figure 7.2)
 Coaches sometimes make general mistakes
regarding athlete adaptation to exercise.
▪ Get tough approach—when considerable stress
is addressed day after day (see Figure 7.3)
▪ Plan too little training—could be the result of
disorganized training session
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Figure 7.2
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Figure 7.3
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Energy Systems
• Athletes Engage in a Wide Range of Activities Ranging
From a Few Seconds to an Event That Takes Hours to
Complete.
• One Needs Awareness of Basics of Energy Transfer
– Energy is the capacity to perform work.
– Energy for movement is the transformation of stored
energy into kinetic energy.
– Primary form of stored energy is in the form of
carbohydrates, fats, and proteins.
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Energy Systems (cont.)
• Immediate Energy System
– When the body initiates muscular contraction, the
primary energy source comes from adenosine
triphosphate (ATP).
 When the phosphate molecules break down, they
release adenosine diphosphate (ADP) and energy
is released for muscle contraction (see Figure 7.4).
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Figure 7.4
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Energy Systems (cont.)
• Immediate Energy System (cont.)
– The amount of ATP is localized and limited in each
muscle.
– A second reaction allows ATP to be produced almost
immediately by a second phosphate compound
identified as “phosphocreatine” (PC).
 PC + ADP
ATP + C
– The combination of the two high phosphagens is
usually called the ATP-PC energy system.
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Energy Systems (cont.)
• The Intermediate Energy System—Lactic Acid
– The energy to produce ATP comes from two
additional sources.
 The faster is referred to as anaerobic metabolism
of carbohydrate or anaerobic glycolysis (without
oxygen).
 Stored carbohydrate in the form of muscle
glycogen undergoes rapid transformation with the
muscle releasing energy.
 Since lactic acid is produced, during this process it
is referred to as the “lactic acid system” (see
Figure 7.5).
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Figure 7.5
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Energy Systems (cont.)
• The Intermediate Energy System—Lactic Acid (cont.)
– The lactic acid system is essential because it bridges
gap between powerful and fast ATP-PC system and
relatively slow aerobic system.
– The lactic acid system is used for activities lasting
longer that 8–10 seconds and is less productive after
3 minutes.
– The negative factor is that lactic acid is produced.
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Energy Systems (cont.)
• The Long-Term Energy System—Aerobic
– Carbohydrates can be metabolized aerobically. The
majority of stored carbohydrate is muscle glycogen.
– Fats are metabolized in the presence of oxygen;
therefore, no yield of anaerobic energy will occur
from fat.
– The great thing about the aerobic system is there are
no byproducts such as lactic acid to hinder
performance (see Figure 7.6).
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Energy Systems (cont.)
• The Long-Term Energy System—Aerobic (cont.)
– The aerobic system depends on O2 delivery from air
to muscle. A powerful cardiovascular system is
needed to deliver oxygen.
– The aerobic fuels are fat and carbohydrate. Fats are
delivered through the blood stream while most
carbohydrate is stored in the muscle as glycogen.
Pre-event glycogen levels are important since
glycogen is not mobile (Figure 7.6).
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Figure 7.6
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Training Principles
• Overload
– For adaptation to occur, exercise must involve
sufficient stress overload.
– Overload can be increased by manipulating volume,
intensity, and frequency.
• Overload Must Be Progressive
• Individuality
– All athletes will not respond at the same rate.
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Training Principles (cont.)
• Hard/Easy
– A workout that causes considerable stress should be
followed by an easy workout.
• Specificity—The Adaptation Athletes Experience Is Highly
Specific to Imposed Stress.
– Two types of specificity when training:
 Sport Specificity—Neuromuscular control is highly
sport specific; therefore, the athlete needs to
practice the activity required in the sport.
 Metabolic Specificity—to train the specific energy
systems to be utilized in competition
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Energy System Training
• Training Method for Each Energy System Is Different.
• Extensive Training for One System Doesn’t Necessarily
Train the Other System.
• Identifying the Energy System
– Time and intensity are the primary variables to
determine which energy system is being utilized.
– Brief high-speed activities are going to utilize the
ATP-PC system.
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Energy System Training (cont.)
• Identifying Energy System (cont.)
– A brief activity performed at low speed can be more
aerobic than anaerobic.
– A football game lasts over two hours but consists of
brief spurts of energy.
 Therefore, football players need extensive training
of ATP-PC.
– Energy systems do not turn on and off but are
constantly in action (see Figure 7.7).
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Figure 7.7
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Training the Energy Systems
• Interval Training
– Interval training is a series of repeated bouts of
exercise interspersed with relief periods.
– More high-quality exercise can be performed with
interval training than with continuous exercise.
– Activities must be performed at a speed that will use
the energy system being trained.
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Training the Energy Systems (cont.)
– Training the ATP-PC system
 The focus of ATP-PC training should be on highquality explosive exercise.
– Training the lactic acid system
 This is tough on the athlete due to incomplete
recovery; considerable amount of lactic acid is
accumulated. Lactic acid system training should
not occur daily and is best at the end of practice.
 Interval training is well suited for training lactic
acid system.
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Training the Energy Systems (cont.)
– Aerobic training
• Aerobic training normally uses a combination of
Interval training and Continuous training. Intervals
are highly effective for improving aerobic power.
• Continuous training can be highly effective for
improving endurance.
• Both methods can be effective if duration and
intensity are properly planned.
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Training the Energy Systems (cont.)
• Muscle Fiber Recruitment
– Individual muscles are composed of a combination of
fast twitch (FT) and slow twitch (ST) fibers.
– There are two types of fast twitch fibers;
 FTa—has characteristics of FT and ST fibers
 FTb—are truly fast twitch fibers
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Training the Energy Systems (cont.)
• Muscle Fiber Recruitment (cont.)
– ST fibers are generally small fibers used for aerobic
activities.
– ST fibers have an excellent blood supply and are full
of aerobic enzymes.
– FT fibers are larger and tend to be used for anaerobic
activities.
– FT fibers do not have a good blood supply but have
plenty of good anaerobic enzymes.
– FT fibers fatigue quickly (see Figure 7.8).
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Figure 7.8
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