Transcript Document

Fitness For Soccer
Matt Tinski
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Introduction
Soccer has been defined as “an open-skill interval activity
characterized by high unpredictability inherent to
individual and team behaviour between matches and
individual players (Djatschkow 1977, Ekblom 1994)
More specifically soccer can be described as a multi-sprint
sport characterized by short periods of high intensity
exercise randomly interspersed with periods of active and
passive recovery played over a relatively extended
duration (ie. 90 minutes)
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Introduction
Thus the physical demands of the game are quite varied
and further depend on the level of performance, positional
role, style of play etc
Sprinting, slow jogging, kicking, jumping, sideward and
backward movements, tackling, acceleration, deceleration,
changing direction, walking, balance etc… Are all
components of the game
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Introduction
To optimise time spent training when trying to address so
many possibilities, training programs must be based on
scientific principles, relevant functional movements and
experience both sport specific and general.
Before you can begin to develop a training program and
philosophy, you must first understand the demands of the
game and some of the physical mechanisms that contribute
to the development of the capacities that allow a player to
develop
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Physical / Physiological
Components of a Soccer Player
A players capacity is composed of several systems with the
basis being the energy producing pathways, neural
capacity / motor control and anthropometric profile /
structure
All systems are interdependent and combine to produce a
number of general qualities that contribute to the soccer
players physiological profile
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Physical / Physiological
Components of a Soccer Player
The components most relevant to soccer include:
*Endurance / work capacity (energy systems)
*Power (energy systems / neural / structural)
*Strength (energy systems / neural / muscular)
*Balance & Coordination (neural)
*Speed (energy systems / neural / structural)
*Speed Endurance (energy systems / neural /
structural)
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Energy Systems
Muscle contractions require energy
Energy is derived from foods ingested
ATP is the basic energy source required by muscles
Within the muscles there is only enough ATP to sustain
only a few repeated muscle contractions
Longer term energy demands must be met by systems
capable of reforming ATP from ADP
The rate of energy supply is based on the demands of
exercise type, intensity and duration
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Energy Systems
Energy
Anaerobic
Phosphate
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Aerobic
Lactic
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ATP – PCr Reaction
In addition to muscle ATP stores, cells contain another high-energy
phosphate molecule that stores energy
This molecule is called phosphocreatine (PCr) or creatine phosphate
Energy released from the breakdown of PCr is used to rebuild ATP
stores
The ATP – PCr reaction is rapid and typically occurs without oxygen anaerobic
ATP – PCr stores can sustain energy supply for only 3 – 15 seconds
ATP – PCr stores are rebuilt relatively quickly: Approx 50% available
within 30 seconds: completely restored within 2 - 3 minutes
*When exercise extends beyond the extent of the ATP – PCr
system, energy is provided through the breakdown of carbohydrate or
glycogen stored in the active muscle
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Anaerobic Glycolysis
Glycolysis results in the production of pyruvic acid. This
does not require oxygen, but the use of oxygen determines
the fate of the pyruvic acid
Anaerobic energy release from glycogen ultimately results
in converting pyruvic acid to lactic acid
The acidification of muscle fibres inhibits further glycogen
breakdown and slows energy production.
Anaerobic glycolysis does not produce large amounts of ATP
Combined, ATP – PCr and anaerobic glycolysis systems provide
energy for 2 – 3 minutes of high-intensity exercise.
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Aerobic Metabolism
Unlike anaerobic processes, aerobic metabolism has a
tremendous energy yield
Aerobic metabolism acts as the primary energy system
utilized during endurance exercise
Aerobic metabolism involves 3 main series of reactions:
aerobic glycolysis, the Krebs cycle and electron transport
system
*all 3 systems interact in the presence of oxygen
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Aerobic Metabolism
Aerobic Glycolysis - in the presence of oxygen, pyruvic
acid is converted into acetyl coenzyme A; it also results in
the formation of ATP and Hydrogen (H)
Krebs Cycle – oxidation of acetyl coenzyme A: ATP is
formed along with Carbon Dioxide (CO2) and Hydrogen
ETS – Hydrogen combines with oxygen (O2) to form
water, thus preventing the acidification of the muscle cell
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Interaction of Energy Systems
Both anaerobic and aerobic energy systems contribute to
ATP production during all levels of activity
Metabolic processes do not operate in isolation but occur
simultaneously: integrated to provide necessary energy
Relative contributions of energy systems is dependant on
overall intensity and duration of exercise
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Interaction of Energy Systems
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Interaction of Energy Systems
Area On
Chart
Performance
Time
Major Energy
Example
System(s)
Involved
ATP-PC System <200m Sprint
A
< 30 Seconds
B
30 to 90
Seconds
ATP-PC System
L / Acid System
<400m Sprint
100m Swim
C
90 Seconds to 3
Minutes
L / Acid System
Oxygen System
Boxing
800m Run
D
Over 3 Minutes
Oxygen System
Marathon
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Oxygen Transport System
Aerobic metabolism relies on the proper functioning of other
physiological systems – namely those incorporated in the ‘oxygen
transport system’
The functioning of systems contributing to the OTS influence the
delivery of oxygen and fuels and removal of waste products from the
active muscles
The oxygen transport system includes the respiratory, circulatory and
muscular systems
Respiratory system – carries oxygen to lungs where it diffuses into the
blood; the capacity of blood to carry oxygen is dependant on blood
volume, RBC number and haemoglobin concentration
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Oxygen Transport System
Circulatory system – carries oxygenated blood to the heart and to
exercising muscles: delivery of blood to muscles is dependant on
cardiac output,
(SV times HR = Cardiac Output)
size and strength of the heart muscle, oxidative capacity of the muscle:
(A – VO2 Difference)
The oxidative capacity of exercising muscles is also related to other
physiological variables such as capillary density, enzyme activity and
mitochondria mass
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Muscle Fibre Types
The exchange of oxygen between the blood and muscle
cells is dependant on the physiological make-up of the
muscle fibre itself
Skeletal muscle consists of 2 main muscle fibre types: slow
twitch (ST) and fast twitch (FT)
Classification is based on order of recruitment, contraction
speed and primary mode of energy production
The percentage of ST and FT fibres making up the skeletal muscle is
genetically determined. However the type of training performed by the
athlete can influence the manner in which muscle fibres are recruited
and their functional characteristics.
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Slow Twitch Fibres
Type 1 or slow oxidative fibres
Generally recruited 1st, low neural activation level, relatively slow
contractile speed, high oxidative capacity, large blood supply, high
resistance to fatigue, endurance or aerobic activity
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Fast Twitch Fibres
Type 2a / fast oxidative fibres or
Type 2b / fast glycotic fibres
High neural activation level, relatively fast contractile
speed, high glycolytic capacity, small blood supply, low
resistance to fatigue, anaerobic or sprint activities
Type 2a have a higher oxidative capacity and a greater
resistance to fatigue than type 2b fibres
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Physiological Determinants of
Performance
Performance in soccer has been found to correlate with a number of
physiological parameters including:
Maximum aerobic capacity
Anaerobic capacity
Anthropometric characteristics
Muscular strength
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Aerobic Capacity
The most common method used to measure aerobic
capacity is the determination of maximum oxygen uptake
or VO2max
VO2max represents the body’s functional capacity to
consume O2 at a maximal rate
VO2max is synonymous with aerobic capacity or aerobic
power
aerobic metabolism involves the breakdown of fuels in the
presence of O2, the capacity for power which it can
provide is directly related to VO2max
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Aerobic Capacity
VO2max is defined as the greatest volume of O2 consumed
by the body per unit time
The measurements of VO2max provides a quantitative
analysis of an athletes capacity for aerobic energy
production
The extent for possible improvement in VO2max depends on
the starting point, age, training history as well as individual
physiological characteristics
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Maximum Oxygen Uptake of
Soccer Players
Varies between level and position, but the following could be
considered fairly representative of elite senior male players (Reilly,
Bangsbo, Franks 2000)
GK
CD
FB
Midfield
Forwards
VO2max
ml kg min
51
56
62
63
60
MSFT
Score
11’2
12’8
14’4
14’9
13’10
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Anaerobic Capacity
In soccer it is sometimes necessary to work at a rate
beyond that which can be sustained by aerobic metabolism
alone
Estimates of the anaerobic contribution to energy release
during soccer have varied from 15 – 30%
Blood Lactate measures have been used as an indicator of
the degree of anaerobic energy contribution
Anaerobic capacity is also estimated by the calculation of
Accumulated Oxygen Deficit (AOD)
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Anaerobic Capacity
At rest, lactic acid levels in the blood remain at approx. 1 mmol/L
During light to moderate exercise, levels remain only slightly above
rest levels
With more intense exercise, lactate levels increase more rapidly
Increased lactate production can be countered in several ways:
Alkaline substances and proteins In the muscle act to absorb H –
muscle buffers, increased CO2 in the blood also has a buffering
effect
As lactic acid is produced in greater quantities the heart is able to
process lactate
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Anaerobic Capacity
As yet no uniformly accepted method of accessing
anaerobic capacity has been developed. This has meant
there is a lack of readily comparable data that allows for a
clear description of a soccer players anaerobic capacity
Available data suggests that soccer players an anaerobic
capacity 5-15% lower than middle distance runners
(considered to be amongst the highest on record) but 1530% higher than aged matched controls (Reilly, Bangsbo
& Franks 2000)
Tests with a large anaerobic capacity component which
have been based around intermittent exercise performance
have also shown differences between positional players
with fullbacks and midfielders scoring higher than central
defenders and strikers (Reilly, Bangsbo & Frank 2000)
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Blood Lactate Curve
Blood lactate measurements taken during a VO2max test demonstrate a
progressive increase towards maximum
We can develop a lactate profile or lactate curve for each individual
athlete
Lactate threshold (LT) – the intensity of exercise at which blood lactate
first begins to rise above resting levels
Anaerobic threshold (AT) – the maximum intensity of exercise that can
be sustained without a rapid increase in blood lactate
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Blood Lactate Curve
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Characteristics of Running Speed
Varies between level and position. The following figures
give the indication of the scores achieved by different
groups
Under 16 International English players (Reilly, Bangsbo &
Franks 2000)
GK
CD
Midfield
Forwards
15 Metres (secs)
2.62
2.46
2.51
2.43
40 Metres (secs)
5.83
5.53
5.59
5.43
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Characteristics of Running Speed
AIS Squad 1997-2001
Group Average
10m (secs)
1.8
40m (secs)
3.05
French (Commetti et.al. 2000)
Division 1
Division 2
Division 3
10m (secs)
1.8
1.82
1.86
40m (secs)
4.22
4.25
4.29
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Characteristics of Power
As with anaerobic capacity no uniformly accepted method
of accessing power has been developed. One measure that
is however popular is the counter movement vertical
jump(CMVJ)
CMVJ (cm)
AIS Squad 1997-2000
61
Premier League (Strudwick, Reilly, Dotan 2002) 63
University Players Sth Afrika (Reinzi et.al.
2000)
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Anthropometric Characteristics
Under 16 International English players (Reilly, Bangsbo & Franks 2000)
GK
CD
Midfield
Strikers
Height (cm)
184
177
173
172
Mass (kg)
79.4
69.9
67.6
67.7
AIS 1997 - French Div 1
2001
(Cometti et.al
2000)
French Div 2
French
English
Amateur Premier
League
(Strudwick,
Reilly, Dotan
2002)
Height
(cm)
177
179.8
178
177.8
175
Mass (kg)
71.93
74.5
73.5
76.5
78
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Training Responses
Responses to training can be assessed largely in terms of change in
performance determinants
Various training methods have varying effects on physiological
systems
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Aerobic Training
Aerobic training enhances the function of the energy pathways
involved
Increased availability of O2 to active muscle cells which occurs
partly due to:
Formation of new capillaries
Expansion of blood volume
Increased RBC number and increase in plasma volume
Increase of total haemoglobin
Increased size and number of mitochondria
Increased activity of aerobic metabolism enzymes
Increased intramuscular storage of energy substrates
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Anaerobic Training
Anaerobic training enhances the function of the energy pathways
involved
Slight increase in resting muscle ATP & CPr stores
Increased resting muscle glycogen stores (oxidative capacity)
Increased skeletal muscle buffering capacity
Increased efficiency of lactate removal
Increased maximal cardiac output
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Speed & Power Training
Speed & Power training enhances the function of the neuromuscular
systems involved
Improved innervation of muscle cells
Increased size and distribution of FT muscle fibres
Improved motor patterns
Increased motor skills
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Recommended Reading
Tudor O. Bompa (1983).
Theory and Methodology of Training:
The Key to Athletic Performance.
Kendall / Hunt Publishing Co.
Frank W. Dick. (1995).
Sports Training Principles.
A and C Black Publishers.
Brent S. Rushall & Frank S. Pyke. (1990).
Training for Sports and Fitness.
Macmillan Co.
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