Transcript The Basis of Training Sources of Energy

The Basis for Training
The Basis of Training
INTRODUCTION
 Athletic performance has dramatically
progressed over the past few years
 The number of athletes capable of
outstanding results is increasing
Why?
 Athletics is a challenging field
 Coaching has become scientific
The Basis of Training
INTRODUCTION
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Exercise is lately the focus of sport science
Auxiliary sciences:
Anatomy
Physiology
Biomechanics
Statistics
Pedagogy
Psychology
Theory and methodology of
training
Nutrition
Motor learning
History
Sociology
Sport medicine
Test &
measurements
The Basis of Training
Scope of Training
 The main scope is to increase the athlete’s
work and skill capabilities and to develop
strong psychological traits
 The athlete’s physical excellence should
evolve through an organized and wellplanned training program based on a high
volume of practical experience
 Central to training effort for the athlete is
an achievable goal, planned according to
individual abilities, psychological traits, and
social environment
The Basis of Training
Objectives of Training
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Multilateral Physical Development – a strong base and good overall
development (endurance, strength, speed, flexibility, coordination)
improves performance faster and better
Sport-specific Physical Development – meet specific sport’s
requirements
Technical Factors – developing the capacity to perform all technical
actions correctly, rationally, economically, w/ highest possible velocity
under both normal and unusual circumstances (e.g. weather)
Tactical Factors – setting and improving tactics and strategy
Psychological Aspects – improving discipline, perseverance, willpower,
confidence, and courage
Team Capability – team consolidation; enhancing the feeling of
belonging; uniting in an action; specification of each athlete’s role
Health Factors – health is the fundamental factor of an athlete’s state; it
is also the main goal of recreational sports
Injury Prevention – an injured athlete cannot perform optimally!
Flexibility and strength development, warm-up & cool-down principles,
overtraining prevention
Theoretical Knowledge – goal to increase athlete’s knowledge of the
physiological & psychological basis of training, planning, nutrition, and
regeneration
The Basis of Training
Classification of Skills
The level and quality of movement skills are based on
biomotor abilities (i.e. largely genetic or inherited
abilities)
They are:
 Strength – ability to apply force
 Speed – ability to travel or move quickly, including
elements:
1. reaction time,
2. frequency of movement per time unit,
3. speed of travel over a given distance
 Endurance – ability to perform work of a given intensity
and duration
 Coordination – is a complex biomotor ability of the
previous abilities to perfect movements, including specifics:
flexibility, agility, balance, accuracy
The Basis of Training
Classification of Skills
Activities designed to develop skills and biomotor abilities
are called exercises
They are:
1. Cyclic – motor act involves repetitive movements
(running: one cycle consists of landing, weightshift, pushoff, swing); activities/sports: walking, running, XC skiing,
speed skating, swimming, rowing, cycling, kayaking, and
canoeing
2. Acyclic – motor act consists of integral functions
performed in one action (shut putting: back slide, rotation,
weightshift, uploading, arm outreach); sports: shot
putting, discus throw, most gymnastics, team sports,
wrestling, boxing, and fencing
3. Acyclic Combined – consists of a cyclic movement
followed by an acyclic movement; sports: long & high
jump, pole vault, figure skating, gymnastics discipline
(tumbling lines, vaulting), and diving
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The Basis of Training
System of Sport
A good system should include:
 The physical education &
sport organization of a
nation
 School programs
 Recreation and sport clubs
 The organizational
structure of sport
governing bodies
 The system of athletic
training
To be based on:
 Experience
 Research findings
 Social & cultural
background
The Basis of Training
Training Quality
Coach’s knowledge
and personality
Facilities and
equipment
Heritage
Athlete’s
performance
Findings from
auxiliary sciences
Training
quality
Competitions
Athlete’s
abilities
Motivation
The Basis of Training
Training Adaptation
Is the sum of transformations
brought about by
systematically repeating
exercise
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It is adaptation to the
stress of the effort
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It is the result of many
years of well-planned,
methodical and hard
training
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It is the result of structural
and physical changes
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It is determined by:
1.
Volume
2.
Intensity
3.
Frequency
Training adaptation occurs at
these areas:
 Anatomical (bone growth
stimulus or inhibition)
 Biomechanical (modifications
related to the anatomical)
 Neuromuscular (e.g. muscular
hypertrophy, fiber
development)
 Cardiorespiratory (e.g.
enhanced respiratory capacity,
heart beat volume)
 Metabolic processes (changes
in enzymes)
 Psychology
The Basis of Training
Supercompensation Cycle
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Quality of the training adaptation is based on the relationship between
work and regeneration!
•Stimulus (training) – effects burning of supplementary foodstuff
•Fatigue & Lactic acid - outcome of the burning process, reducing temporarily the
body’s functional capacity
•Compensation – replenishment of the biochemical sources (mainly glycogen) by
acquiring some reserves → Supercompensation
•Involution – occurs if no another stimulus is applied at the optimal time
The Basis of Training
Supercompensation Cycle
Definition:
Supercompensation is a functional increase of athletic
efficiency, resulting from the body’s adaptation to the
training stimulus.
Improvement & decline of performance during training
The Basis of Training
Sources of Energy
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Energy derives from converting foodstuffs at the muscle cell level
into a high-energy compound known as ATP (adenosine
triphosphate)
Once ATP converts into ADP (adenosine diphosphate) and P
(phosphate) energy is released: ATP → ADP + P (energy)
ATP supplies are limited. Replenishing process is done by 3 energy
systems: the ATP-CP (anaerobic alactic) system, the lactic
acid system, and the oxygen system
A. Anaerobic System (ANS)
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1. ATP-CP (Anaerobic alactic) System
CP (Creatine phosphate, phosphocreatine) is pre-stored in muscle
cells
Once activity begins, CP breaks down into C + P, where P
resynthesizes ADP + P → ATP (high-energy compound)
Immediate energy for first 8 – 10 sec of activity
Restored in first 30 sec up to 70%, in 3 to 5 min up to 100%
The Basis of Training
Sources of Energy
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2. Lactic Acid (LA) System
Follows the ATP-CP system
Breaks down glycogen (in the muscle cells & the liver) in
absence of O2, releasing energy to resynthesize ATP (ADP + P)
By-product of the process is lactic acid
Energy lasts up to approx. 40 sec
Restoration of glycogen depends on type of training – from 24
to 48 hours!
Removing LA from the system – first 10 min to remove 25%
25 min to remove 50%
1 h 15 min to remove 95%
LA removal is facilitated by 15 – 20 min of light aerobic activity
(jogging, rowing machine)
The Basis of Training
Sources of Energy
B.
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Aerobic System (AS)
The aerobic system breaks down glycogen in the presence of O2
Produces little or no LA, which enables the athlete to continue
exercising
AS is primary energy source for activity lasting from 2 min to 3 h
Prolonged work may result in additional breakdown of fats or
proteins
Produces by-products carbon dioxide (CO2) and water (H2O)
through respiration and perspiration
Overlap of the ANS and AS
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In most activities ANS and AS overlap (sports w/ a duration of 2
min gain energy equally from both systems; e.g. 800 m run, 200
m swim, hockey)
Main indicator of which system predominates is LA
The threshold of 4 mmol/L, reached when both systems
contribute equally, is called anaerobic threshold (ANT) or lactic
threshold (LT)
The Basis of Training
Sources of Energy
Lactic acid curve
The Basis of Training
Sources of Energy
Main sources of energy overlap
The Basis of Training
Summary
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High aerobic capacity results in less lactic acid production, i. e. an athlete
with a good aerobic base can work with higher intensity before lactic acid
buildup (beneficial for all sports!)
The training program should be based on the energy sources needed for the
particular structure and requirements of each sport (besides cyclic sports,
for instance a soccer player midfielder runs an average 12-16 km/game,
elite hockey player skates at a high velocity more than 5 km/game)
“A well-trained aerobic system increases the total energy available
even though the event is largely anaerobic”
Good planning must consider supercompensation, the leading concept of
training
A good understanding of restoration time for an energy system is the
foundation for calculating rest intervals between training activities during,
between, and after workouts and competitions
The more comfortable you are with these concepts, the more effective you
are in organizing and leading a training program!
The Basis of Training
Summary
Energy Sources for Competitive Sports (Bompa, 1999)
Energy
pathway
Anaerobic pathway
Alactic
Primary
energy
source
Fuel
Aerobic pathway
Lactic
ATP produced without
the presence of O2
Phosphate
system
ATP/CP
stored in
muscles
Duration
0s
Sports
events
• Sprint 100
dash
• Throws
• Jumps
• Weight
lifting
• Ski jumping
• Diving
• Vaulting in
gymnastics
ATP produced in the presence of O2
Lactic acid (LA)
system
glycogen → LA
by products
10 s
40 s
• 200-400 m track
• 500 speed
skating
• Most gym events
• Cycling track
• 50 m swimming
Glycogen
completely burned in the presence
of O2
70 s
2 min
• 100 m swimming
• 800 m track
• 500 m canoeing
• Floor exercise gymnastics
• Alpine skiing
• Cycling track: 1 K and pursuit
6 min
• Middle distance
track, swimming,
speed skating
• 1 K canoeing
• Boxing
• Wrestling
• Martial arts
• Figure skating
• Synchronize
swimming
• Cycling-pursuit
Fats
25 min
1 hr 2 hr 3 hr
• Long distance track, swimming, speed
skating, canoeing
• Cross-country skiing
• Rowing
• Cycling, road racing
• Triathlon
Most team sports/racquet sports/sailing
Skills
Mostly
acyclic
Acyclic and cyclic
Protein
Cyclic