Energy Systems in Training

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Questions and Answers

What is the duration required for aerobic interval training to effectively engage the aerobic energy system?

1-2 minutes

Less than 2 minutes

5-10 minutes

At least 3 minutes (correct)

What is the primary intensity level for anaerobic interval training?

95% MHR (correct)

85-90% MHR

100% MHR

80% MHR

Which of the following best describes the rest periods in aerobic interval training?

Complete rest

Active recovery such as walking or jogging (correct)

Passive recovery with sitting

Extended periods of inactivity

What is one of the main advantages of anaerobic training?

Enhances speed and power Signup and view all the answers

In circuit training, which of the following aspects can be manipulated?

Number and time of stations, as well as repetitions Signup and view all the answers

What duration does short anaerobic training typically last?

Less than 25 seconds Signup and view all the answers

Which training method is designed to develop tolerance for lactic acid through short, explosive movements?

Anaerobic interval training Signup and view all the answers

What is a significant disadvantage of anaerobic interval training?

It does not improve cardiovascular endurance Signup and view all the answers

What is the primary fuel source for the ATP/PC energy system?

Adenosine Triphosphate (ATP) Signup and view all the answers

What is a significant cause of fatigue in the lactic acid energy system?

Accumulation of lactic acid Signup and view all the answers

What is the recovery process for the lactic acid system after high-intensity efforts?

Lactic acid combines with oxygen to form pyruvic acid Signup and view all the answers

Which type of training allows athletes to train at a sustained effort without any rest?

Aerobic training Signup and view all the answers

How long can carbohydrate stores last during prolonged aerobic activities?

Approximately 90 minutes Signup and view all the answers

What is a defining characteristic of Fartlek training?

Incorporation of varied speeds and terrains Signup and view all the answers

Which of the following is a byproduct of the aerobic energy system?

Carbon dioxide Signup and view all the answers

What is the duration range for a typical ATP/PC energy system effort?

Up to 10 seconds Signup and view all the answers

Study Notes

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.

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Description

This quiz explores the various energy systems crucial for training, focusing on ATP and the ATP/PC system. Understand the roles of energy production, muscle contractions, and the implications of energy depletion during intense activities. Test your knowledge on how these systems support athletic performance.