Energy Systems in Training

Energy Systems and Their Role in Training

• Energy: The capacity to perform work. Energy systems become dominant within the body, rather than being depleted completely.
• ATP (Adenosine Triphosphate): An essential energy-bearing molecule found in all living cells. Released energy from its breakdown causes muscle contractions.
• ATP/PC (Anaerobic) System:
  • Alactacid (ATP/PC) System: Fuels activities for about 2 seconds.
  • ATP: A chemical compound formed with energy released from consumed food, stored in muscles.
  • Creatine Phosphate (PC): A chemical compound stored in muscle, readily donates phosphate to aid ATP production. Exhausted within 10-12 seconds.
  • ATP Synthesis: PC stores in muscles synthesize ATP until depletion.
  • Fast but Limited: Provides energy quickly but has a short duration.
  • Fatigue Cause: Maximal effort, system's inability to resynthesize ATP.
  • Byproducts: Primarily heat; no other byproducts.
  • Recovery: Resynthesis of ATP takes 30 seconds to 2 minutes.
  • Examples: Standing long jump, sprint start (1-2 seconds).
• Lactic Acid (Anaerobic) System:
  • Activation: Activated when PC stores are depleted; relies on stored glucose for ATP.
  • ATP Production: Glucose/glycogen breaks down anaerobically, producing lactate and hydrogen ions.
  • Rate Limiting Factor: Hydrogen ion accumulation prevents further activity.
  • Duration: High intensity for 1 to 3 minutes (maximum duration).
  • Fast but Limited: Provides energy quickly but has a short duration.
  • Fatigue Cause: Lactic acid buildup within cells.
  • Byproducts: Lactic acid.
  • Recovery: Lactic acid combines with oxygen to form pyruvic acid (a 15-30-minute process, aided by ongoing oxygen circulation for 2 hours after).
  • Examples: 400m sprint, 100-meter freestyle.
• Aerobic System:
  • Energy Source: Utilizes carbohydrates (glycogen), fats, and proteins to resynthesize ATP.
  • Slow but Unlimited: Provides energy slowly but for extended periods.
  • Fuel Storage: Carbohydrate stores last ~90 minutes; fat stores last several days.
  • Fatigue Cause: Depletion of fuel sources.
  • Byproducts: Carbon dioxide, water, and heat.
  • Recovery: Replenishment of glycogen stores (via nutrition and rest); takes up to 48 hours.
  • Examples: Marathon, 1500m swim, triathlon.

Types of Training

• Training: Allows athletes to reach peak physical capability for their sport.

Aerobic Training

• Continuous Training: Sustained effort without rest; duration is at least 20 minutes.

  • Intensity: Ranges from long, slow distance training (60-70% maximum heart rate [MHR]) to high-intensity moderate duration (80-90% MHR).
  • Variables: Intensity, duration can be manipulated.
  • Activity Types: Cycling, jogging, aerobics.
  • Aerobic Threshold: 70% MHR
  • Anaerobic Threshold: 80% MHR

• Fartlek Training: Continuous effort incorporating periods of high intensity by altering speed or terrain; combines continuous and interval training.

  • Duration: Varies, 5-10 seconds.
  • Interval Lengths: Regular bursts of speed to change the type of energy system engaged (e.g., 2-3 minutes).
  • Intensity: Varies.
  • Example Activities & Sport Applicability: Rugby, basketball, soccer.

• Aerobic Interval Training: Intervals of work interspersed with intervals of rest.

  • Duration: Short enough to not cause fatigue, long enough to fully engage the aerobic energy system (at least 3 minutes).
  • Intensity: 85-90% MHR.
  • Variables: Length of rest periods
  • Activity Types: Marathon running, 400m run.
  • Rest Type: ACTIVE rest (walking, jogging).

• Circuit Training: Movement between specified stations with activities involving lots of movement.

  • Duration: ~10 stations.
  • Intensity: Depends on target heart rate.
  • Variables: Number/time/repetitions of stations, target HR, circuit duration/reps.
  • Sport Applicability: Very adaptable to any sport!
  • Energy System Focus: Targets aerobic energy.

Anaerobic Training

• Focus: Develops speed and improves the efficiency of the ATP/PC and Lactic Acid systems.
  • Techniques: Short, fast, explosive movements with significant rest periods to enhance systems supporting intense activities. Develops tolerance to lactic acid buildup.
• Types of Anaerobic Training:
  • Short Anaerobic: <25 seconds, develops ATP/PC system, 1:3 work-rest ratio.
  • Medium Anaerobic: 25 seconds - 1 minute, develops the Lactic Acid system.
  • Long Anaerobic: 1-2 minutes, develops lactic acid and aerobic systems
  • Anaerobic Interval Training: Intervals of work interspersed with intervals of rest (short work periods, longer rest periods).
    • Duration: Short work with longer periods of rest.
    • Interval Length: 2 minutes work.
    • Intensity: 95% MHR
    • Variables: Work-to-rest ratio.
    • Activity Types: Cross-training, swimming, cardio, cycling, sprinting.
    • Benefits: Improves duration of high-intensity activity, improves power.
    • Drawback: Does not improve cardiovascular endurance.

Flexibility Training

• Focus: Increase range of motion around joints to maximize performance potential- prevents injury.