chapter 9 developing energy fitness
TRANSCRIPT
Developing Energy Fitness
Chapter 9
Anatomy and Physiology for Coaches
Energy Fitness
Ability to produce ATP
Training increases ability to generate ATP
Principles similar to Muscular Training Overload
Recovery
Adaptation
Progression
Periodization
Overload
“If you always do what you always did, you will get what you always got.”
Training variables Frequency
Intensity
Time
Time and intensity are inversely related.
Intensity
Measured by:
Speed
Perceived Exertion (RPE)
Heart Rate
As intensity (speed, RPE & HR) increases duration of activity decreases
Intensity
As intensity increases
there is a transition from aerobic to anaerobic energy pathways.
There is a transition from fat to carbs to stored ATP and phosphocreatine.
Speed to Control Intensity
Monitor training speeds in relationship to race speeds
Need to know current race speed of each athlete
Especially useful for timed events
Performance speed – the average speed that can be maintained during a given event.
See the chart on page 161 about how to calculate performance speeds
Heart Rate
Monitor average heart rates during the event.
Works well for monitoring the intensity of aerobic training and recovery.
Perceived Exertion
Borg scale
Using Sensory Feedback to gauge training intensity
Easy, Moderate or hard are often more meaningful and easier to use.
See table 9.1 page 157 for RPE scale and descriptors.
Athletes soon recognize the feeling associated with specific RPE
Training Zones
Easy (EZ)
No training (NZ)
Performance (PZ)
Maximal (MZ)
Limits of these zones can be set by using speed, HR or RPE
See figure 9.4 page 159 for further description
Easy Zone
Low intensity
Easy distance and recovery
20-30% below average performance
RPE – 11 or fairly light
Endurance athletes should spend 70-90% of there training time in EZ
No- Training Zone
1-20 % below performance
Time spent in this zone will be less productive than EZ or PZ for athletes
Has general fitness and health benefits.
Performance Zone
Fundamental to improving performance
1-5 % higher than race values
Intensities needed to improve competitive speed and performance
Higher intensities should not sacrifice good technique and form
Maximal speed Zone
Very hard short intervals
Not controlled by speed, HR or RPE
Max all out effort for 5-15 seconds followed by long rest periods (2-3 mins.)
Sprint athletes will spend more time in this zone as it mimics race speeds.
Factors that Affect Intensity
Emotions
HR can speed up with increased emotion
Fear, excitement, etc…
Illness
A fever or beginning of respiratory illness can raise HR
Heat
Hot environments raise HR
Avoid dehydration
Factors that Affect Intensity
Altitude
HR is elevated at altitudes above 5,000 feet while body acclimatize to the decrease oxygen pressures.
Fatigue
If the athletes has not had adequate recovery time between intense workouts, increases in HR are seen.
Factors that Affect Intensity
HR drift
During long workouts, the HR will slowly drift upwards even though intensity remains the same.
Use RPE to monitor intensity
Type of exercise
Speed and HR are good indicators for Aerobic training, but not good measures for resistance training.
Factors that Affect Intensity
Sleep and travel
Travel can elevate HR and hamper performance
Sleep loss can also elevate HR
Other Stressors
Any stress can have a negative impact on training and intensity
Homework, social problems, family issues, work, test, etc…
Duration of Energy Training
Duration depends on:
Sport
Primary energy system used
Ability of athlete to handle the overload
Training Pyramid
Pyramid on page 168, figure 9.8
EZ - builds a solid aerobic base Prepares the respiratory and circulatory system.
Toughens tendons and ligaments
Provides energy for sustained work
Improves recovery
Develops metabolic efficiency
Increases stamina
Increases stores of muscle carbohydrates
Training Pyramid
Performance zone 10-20% of training volume
Done as interval training based on speed
See table 9.5 page 169 for training goals
Maximal – Anaerobic training Rarely need more than 2-3 times per week for 6-
8 weeks in this zone
Excessive training can lead to fatigue, illness, and injury
Peaking
The top of the training pyramid
Preparing for the best possible performance
Less focus on energy training
Increased rest
Decreased EZ and PZ intervals
More MZ training
Short bursts followed by long rest periods of easy activity
Taper
A reduction in training volume lasting from several days to 2 weeks prior to an important event to allow complete recovery and best possible performance.
Energy Fitness Maintenance
Built on progression
But do not ignore the previous stage in the pyramid
For maintenance of aerobic and anaerobic
2 EZ
1 PZ
1 MZ