1/14/2016 1 middle distance 1500 meters. 1/14/2016 2 physiological development in endurance events...
TRANSCRIPT
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Middle Distance1500 Meters
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Physiological Development inEndurance Events
Aerobic Anaerobic Strength Biomechanical Critical Zone
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Energy Demands in Racing
Specific Event Demand During Racing Aerobic Demand (Vo2 Max) Anaerobic Demand (Neuromuscular)
Combined Zone Race Specific Aerobic Energy Race Specific Anaerobic Energy 50-75% Fluctuation
Critical Zone Anaerobic Reserve 25-50%
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Aerobic/Anaerobic Contributions
Event Aerobic Glycolytic Alactic
800m 40% 55% 5%
1500m 50% 48% 2%
3000m 70% 30% <1%
5000m 80% 20% <1%
10000m 90% 10% <1%
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Energy Source Comparisons for Middle Distanceand Distance Events
“Classic” Model
Energy Source 400 800 1500 5000 10000 MarAerobic (%) 18.5 35.0 52.5 80.0 90.0 97.5Anaerobic (%) 81.5 65.0 47.5 20.0 10.0 2.5
“Current” Model
Energy Source 400 800 1500 5000 10000 MarAerobic (%) 43.5 60.5 77.0 94.0 97.0 99.0Anaerobic (%) 56.5 39.5 23.0 6.0 3.0 1.0
*The “current” model was determined using the latest methodology in oxygen kinetics, and with a much more elite subject population than the “classic” model.
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Energy Distribution at 1500 Meters
Ana
erob
ic
Aer
obic
0 1 2 3 4 Minutes
50/5
0 C
ontr
ibut
ion
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Sports Science Testing to Determine Individual Athletes’ Profiles:
Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on
vV02
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% of Vo2 Max
Event % Vo2 Max 800 Meters 120-136%
1500 Meters 110-114%
3000 Meters 100-102%
5000 Meters 97-100%
10000 Meters 92%
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Aerobic: Aerobic Power
Development of Cardiovascular System
Cardiac Output VO2 Max
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Cardiac Output
Heart Rate X Stroke Volume = Cardiac Output
Stroke Volume plateaus @ 60-65% of Vo2 Max.
Improvement in stroke volume and/or heart rate improves cardiac output.
Endurance running training improves output as much as 2.5 times.
14-16 L.min (untrained)
20-40 L.min (trained)
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VO2 Max is:
The maximal amount of oxygen that your heart can pump to your muscles, and that your muscles can then be used to produce energy.
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VO2 Max Mathematically is:
HR X Stroke Volume X aV02=VO2 max
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Vo2 Max Maximal Oxygen Uptake
HR x SV x Avo2 difference Racing Performance
Maximal Effort for 10 Minutes Young Athletes 3200 Meter Best Elite Women – 3000-5000 Meter Best Elite Men – 5000 Meter Best
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VO2 Max is:
A DATE PACE workout. Start as soon as possible in the season
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Cardiovascular Adaptationsto Endurance Running
Heart size, weight & volume increases Left ventricle chamber & wall thickness
increase Stroke Volume increases Resting heart rate decreases Lower steady state heart rate Blood flow increases to working muscles Blood volume & composition increases
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Sports Science Testing to Determine Individual Athletes’ Profiles:
Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on
vV02
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Aerobic: Aerobic Efficiency* Development of Lactate Threshold &
Aerobic Threshold* Substrate Capability* Cellular Oxygen Uptake* Capillarization* Aerobic Metabolites
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Aerobic Threshold
Fatty Acid Primary Energy Source below threshold
Glycogen Primary Energy Source above threshold
Shift @ 65-70% of Vo2 Max
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Lactate Threshold
Blood lactate production exceeds removal
Shift from complete oxidation to contribution anaerobically
Below point, no accumulation of lactic acid
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Improvements in Thresholds
Improvements in both thresholds occur with endurance running training.
Improvements in Aerobic Threshold marks an increase in the use of Fatty Acids at increasing running speeds thus sparing glycogen.
Improvement in Lactate Threshold marks an increase in glycogen sparing through a more efficient breakdown of glycogen as a substrate, this sparing will increase the running speed of this threshold.
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Muscular System Slow Twitch Muscle Fiber Oxidative Fast Twitch Muscle Fiber Increased Capillarization Increased Mitochondria, size & number Increased Oxygen Extraction (avO2
Difference)
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Metabolic System Increase in Myoglobin Increase in Fatty Acid, Storage & Usage Increase in Glycogen, Storage & Usage Increase in Aerobic Enzymes, Volume &
Activity
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Sports Science Testing to Determine Individual Athletes’ Profiles:
Max VO2 vVO2 Max Lactate Lactate Threshold Aerobic Threshold Fractional Utilization of LT & AT based on
vV02
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Anaerobic Glycolytic
Anaerobic Efficiency Anaerobic Capacity Lactate & Phosphate Tolerance Buffering Capacity @ Event Speed
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Anaerobic Glycolytic System
Glycolysis & Glycogenolysis Phosphofructokinase (PFK) &
Phosphorylase Buffering Capacity & By-Products of the
Anaerobic Glycolytic System Muscle Fiber Recruitment Fatigue & the Anaerobic Glycolytic System
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Anaerobic Glycolysis Glycolysis = ATP generating
metabolic process-Glucose to Pyruvic Acid
Phosphofructokinase (PFK); Phosphorylase; Lactate Dehydrogenase (LDH)
Sodium Bicarbonate; Muscle Phosphates; Hemoglobin
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Anaerobic Glycolytic Adaptations to Training
Glycolytic Capacity & Endurance improved with training
Glycolysis & Glyogenolysis enhanced by adaptations to three main enzymes; PFK, Phosphorylase, & LDH
Increase in Buffering Capacity, 12-50%; Sodium Bicarbonate, Muscle Phosphate, & Hemoglobin
Increase in Muscle Fiber Recruitment & Contractile Forces
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Fatigue & Anaerobic Glycolytic System
Accumulation of Hydrogen Ions (H+) and Increase in Acidity Levels
Accumulation & Increase in Acidity will decrease Metabolic & Contractile Activity
Effect PFK Activity H+ accumulate in Ca++ storage area Myosin & Actin Cross bridge Action Potential @ Neuromuscular Junction
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Neuromuscular Strength
Strength Endurance: Contractile Endurance Elastic Strength
Contractile Power & Elasticity Specific Strength
Core Strength & Functional Strength
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Strength Training
Goal of Strength Training Recruit greater amount of muscle fibers then
when running distance events Minimize ground contact time Improve Posture and as a by product,
improve running mechanics Become a better all around athlete
(Ethiopian & Kenyan model)
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Biomechanical Body Mechanics Recovery Mechanics Ground Preparation Mechanics Impulse Mechanics Arm Action Mechanics
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Combined & Critical Zones
Physiological (Aerobic/Anaerobic)
Biomechanical Psychological Tactical