(Energy systems) impact of specialist training methods on energy systems

Altitude training. High Intensity Interval Training (HIIT). Plyometrics. Speed Agility Quickness.

Altitude training definition

Training performed at high alititude to prepare an athletes body to cope with a reduced supply of oxygen

• elab - to be effective, training needs to take place at high altitude (200m above sea level) and last for 30 days

what are the 3 phases of altitude training

acclimatisation

primary training

recovery

go through the stages of altitude training … less o2 available..

with less oxygen available, training becomes more difficult as the body finds it harder to carry enough oxygen to the working muscles

as a result…

the athletes body adapts by increasing the amount of red blood cells and myoglobin

this increases…

the oxygen carrying capacity of the athlete when the athlete returns to sea level

what will they have increased…

they will have increased their aerobic threshold (the intensity that they can work aerobically at)

what happens at higher altitude?

the pO2 of O2 drops as altitude increases

usually unto 50% at an altitude of 5000m

therefore there is a reduction in the diffusion gradient of oxygen between the air and lungs and between the alveoli and the blood as there is less oxygen available

what does a reduction of o2 in the atmosphere mean?

less available oxygen for the performer

so not as much oxygen diffuses into the blood so haemoglobin is not fully saturated with oxygen, which results in lower oxygen carrying capacity of the blood

less o2 delivered to working muscles, so reduction in aerobic performance and VO2 max and a quicker onset of anaerobic respiration

what are the negative effects of altitude training?

• it can be very difficult to complete training resulting in some athletes training less than they would at sea level - this can mean reversibility of fitness due to the inability to train effectively

• some athletes can suffer from altitude sickness - a feeling of nausea

• the benefits of this type of training are lost quickly when the athlete returns to sea level ( about 2 weeks to 30 days) also body can only produce a certain amount of EPO

• this type of training can be costly and may require training in a foreign country

• being away from home also may cause psychological problems such as homesickness

High intensity interval training (HIIT) what is interval training?

interval training - can be used both aerobically and anaerobically and anaerobically depending on the work recovery combinations (predominantly anaerobic)

what variables can be changed to make the HIIT training specific?

• duration of work

• intensity of work interval

• duration of recovery interval

• number of work/ recovery intervals

HIIT definition

short intervals of maximal exercise followed by recovery of light exercise recovery

for example - 4 minutes of intense exercise made up of 8×20s of max work followed by 10s recovery

work intervals are anaerobic and the recovery intervals are aerobic

what can pushing your body to the max do during the work interval?

• increases the amount of calories you burn as it takes longer to recover from each work session

• HIIT therefore improves fat burning potential, glucose metabolism and both aerobic and anaerobic endurance

what do variations of hit workouts involve

• different numbers of high intensity work intervals and low intensity recovery intervals

• different lengths of time for the work intervals and recovery intervals

• different exercise intensity for the recovery interval (low or medium intensity)

advantages of HIIT

• goof method of training for team sports as it replicates the intensity of game situations

• allows the athlete to train maximally or longer without reaching exhaustion

• burn calories and body fat faster

• adaptable to suit the performer

disadvantages of HIIT

• if the work:rest ratio is wrong it can lead to early fatigue and reduce effectiveness

• high motivation needed

Plyometric training definition

a type of training designed to improve power

• it involves repeated rapid stretching and contracting of muscles to improve power

what do plyometric exercises involve? and why?

bounding, jumping or hopping

to make muscle groups work eccentrically before a powerful concentric contraction

it involves high intensity explosive activities that utilise fast twitch muscle fibres

what are the three phases of the stretch shortening cycle

• eccentric contraction

• amortisation phase

• concentric contraction

what happens in the eccentric contraction phase of plyometrics

the muscle is contracting whilst lengthening - kinetic energy is being stored in the muscle - aka preloading

on landing the muscle performs an eccentric contraction where it LENGTHENS under TENSION

what happens in the amortisation phase

the change over between contractions,

the time between the eccentric and the concentric muscle contractions

this time needs to be short as possible so the energy stored from the eccentric contraction is not lost

when an eccentric contraction occurs in the eccentric what happens in the amortisation phase

when an eccentric contraction occurs, a lot of the energy required to stretch or lengthen the muscle is lost as heat but some of the energy can be stored and is available for the subsequent concentric contraction

concentric muscle phase

contraction of the same muscle which has greater power as it is boosted by the stored energy of the eccentric phase

uses the stored energy to increase the force of contraction

advantages of plyometric training?

• develops power and explosive strength

• improves fast twitch muscle fibre development

• upper and lower body exercise

• actions can replicate actions from sport

disadvantages of plyometric training

• need a suitable base strength level before triaging to prevent injury

• correct technique is integral to prevent injury

example of plyometric exercises

develop leg strength - line of benches, boxes and hurdles where performer has to jump, hop, leap from one to the other

recovery occurs as you walk back to the start line and repeat the exercise

develop arm strength - press-ups with mid air claps, throwing and catching a medicine ball

in these exercises the triceps muscle experiences a quick stretch on the landing for the press up and on catching the heavy medicine ball

this is followed by a concentric muscle action as the triceps extends the arms in the upward phase of the press-up or execution of the throw

speed, agility, quickness training (SAQ)

this type of training aims to increase multi-dimensional movement through developing the neuromuscular system

what is used in SAQ training

usually ladders, hurdles, cone exercises, zig zag drills, ball can be added in the drills to make it more sport specific

speed

cover a distance quickly or time to pit a body part in motion

agility

move quickly and effectively whilst under control

good agility requires a combination of speed, co-ordination balance and flexibility - these are all important fitness components and are developed through SAQ training

quickness

moving fast in a short time

what energy system does SAQ use?

uses the anaerobic energy system

uses activities performed with maximum force at high speed so this is why energy is provided anaerobically

advantages of SAQ training

• increased muscular power

• improved kinaesthetic/ spatial awareness

• improved motor skills/ techniques

• improved reaction time

• improves anaerobic energy production through the ATP-PC and glycolytic systems

• increases proportion of fast twitch muscle fibres

disadvantages

• high chance of injury if the correct techniques are not used (high impact on joints wit repetitive high intensity lateral movements)

• easy to overtrain if not properly monitored

• movement patterns may not directly replicate sporting activity

Describe the main principles and benefits of HIIT (4 marks)

ask sir to put teacher copy of lesson slides - specific training methods

Altitude training is used to improve aerobic capacity

outline the advantages and the disadvantages of altitude training (5 marks)

analysis and evaluation of the appropriateness of training methods

• How much impact does the improvement of the specific fitness type (e.g Continuous training = Cardiovascular endurance) have on the player / game compared to the other fitness components?

• What is the most beneficial fitness component / skills needed to be successful in that sport? Does this fitness type support this?
  

• What are the advantages of this type of training? How do they compare to other training types that also improve the fitness component? (Weight training v circuit training for muscular endurance)

• What are the disadvantages of this type of training? Cost, specialist equipment, expertise needed, % chance of injury, effectiveness, time, motivation.

Gymnastics:

Most important fitness component:

Most appropriate training method: 

Justification:

Basketball:

Most important fitness component:

Most appropriate training method: 

Justification:

Badminton:

Most important fitness component:

Most appropriate training method: 

Justification: