Lesson AimLesson Aim

To have a good understanding of the To have a good understanding of the science of energy production and its science of energy production and its application to sporting performance application to sporting performance

and physical trainingand physical training

UNIT 6UNIT 6Energy Pathways, Training Energy Pathways, Training

Theory and Recovery ProcessesTheory and Recovery Processes

The links between the 3 The links between the 3 topics and possible exam topics and possible exam

questionsquestions

Which Sports are to be analysed?Which Sports are to be analysed?

Bobsleigh requirementsBobsleigh requirementsExcellent sprintersExcellent sprinters

Very strongVery strong

Co-ordinatedCo-ordinated

Bobsleigh is an Bobsleigh is an ANAEROBIC activity ANAEROBIC activity that requires a high that requires a high burst of energy burst of energy generating a lot of generating a lot of POWERPOWER

How do we generate this Power?How do we generate this Power?

ATP-PC PathwayATP-PC Pathway

Fast acting for Fast acting for immediate energyimmediate energy

Good for short Good for short bursts of energybursts of energy

E.g. Bobsleigh startE.g. Bobsleigh start

ATP-PC Energy PathwayATP-PC Energy PathwayATP ADP + P + EnergyATP ADP + P + Energy

This will provide energy for 3 secs.This will provide energy for 3 secs.

CP C + P + EnergyCP C + P + Energy

ADP + P + Energy ATPADP + P + Energy ATPThis will provide energy for 8-9 secsThis will provide energy for 8-9 secs(see elite sprint times)(see elite sprint times)

10m split times for World Class 10m split times for World Class SprintersSprinters

1997 World Championships, Athens GRE1997 World Championships, Athens GRE wind = +0.2 m/s Velocity wind = +0.2 m/s Velocity data is instantaneous velocity (m/s) at the end of the specific interval.data is instantaneous velocity (m/s) at the end of the specific interval.

Maurice Greene (+0.13s) 1.71 1.04 0.92 0.88 0.87 0.85 0.85 0.86 0.87 Maurice Greene (+0.13s) 1.71 1.04 0.92 0.88 0.87 0.85 0.85 0.86 0.87 0.88s 1.71 2.75 3.67 4.55 5.42 6.27 7.12 7.98 8.85 9.73s 0.88s 1.71 2.75 3.67 4.55 5.42 6.27 7.12 7.98 8.85 9.73s

Donovan Bailey (+0.14s) 1.78 1.03 0.91 0.87 0.85 0.85 0.85 0.86 0.87 0.90 Donovan Bailey (+0.14s) 1.78 1.03 0.91 0.87 0.85 0.85 0.85 0.86 0.87 0.90 1.78 2.81 3.72 4.59 5.44 6.29 7.14 8.00 8.87 9.77 1.78 2.81 3.72 4.59 5.44 6.29 7.14 8.00 8.87 9.77

Tim Montgomery (+0.13s) 1.73 1.03 0.93 0.88 0.86 0.86 0.86 0.87 0.88 Tim Montgomery (+0.13s) 1.73 1.03 0.93 0.88 0.86 0.86 0.86 0.87 0.88 0.90 1.73 2.76 3.69 4.57 5.43 6.29 7.15 8.02 8.90 9.80 0.90 1.73 2.76 3.69 4.57 5.43 6.29 7.15 8.02 8.90 9.80

POWERPOWER Speed X Strength = PowerSpeed X Strength = Power

Power = Work done Power = Work done ÷ Time taken÷ Time taken

Measured in WATTSMeasured in WATTS

Magaria Step Test practicalMagaria Step Test practical

Why Bobsleigh utilises the Why Bobsleigh utilises the ATP- PC Energy PathwayATP- PC Energy Pathway

The Push start lasts The Push start lasts for 5 secs.for 5 secs.

A 4 – Man sled A 4 – Man sled weighs 300 Kgweighs 300 Kg

The 50m start is The 50m start is covered in 4.80 – covered in 4.80 – 5.00 seconds5.00 seconds

This is a speed of This is a speed of 10 m/s10 m/s

Which Components of fitness?Which Components of fitness?SpeedSpeed

StrengthStrength

PowerPower

FlexibilityFlexibility

Sprint Training SessionsSprint Training SessionsHigh Intensity @ High Intensity @ 100100% effort.% effort.Short in durationShort in durationLong recoveries Long recoveries between between repetitions and repetitions and sets (3-5 mins)sets (3-5 mins)Track/spikesTrack/spikesFavourable wind Favourable wind conditionsconditions

SPRINTINGSPRINTINGTo be FAST we To be FAST we need to train FASTneed to train FAST

Long recoveries Long recoveries allow resynthesis allow resynthesis of ATP-PC storesof ATP-PC stores

The last rep should The last rep should be almost as fast be almost as fast as the first repas the first rep

Examples of Sprint sessionsExamples of Sprint sessions3 (6x30m)3 (6x30m)

2 (120,90,60,30m)2 (120,90,60,30m)

2(6x60m)2(6x60m)

All @ 100All @ 100% effort % effort and long and long recoveriesrecoveries

Recovery from Sprinting and Recovery from Sprinting and WeightliftingWeightlifting

After intense exercise the athlete After intense exercise the athlete needs to resynthesise ATP and CP needs to resynthesise ATP and CP stores (phosphagens)stores (phosphagens)

This takes 3-5 minutes if stores are This takes 3-5 minutes if stores are to return to 100to return to 100% %

High intensity work requires long High intensity work requires long periods of recovery if quality of periods of recovery if quality of performance is to remain highperformance is to remain high

Weight Training Weight Training Maximum strength isMaximum strength is

Developed by;Developed by;• Lifting heavy Lifting heavy

weights (95% 1RM)weights (95% 1RM)• 3-5 Reps3-5 Reps• 3-5 Sets3-5 Sets• 3-5 minutes 3-5 minutes

recoveryrecovery

Why does lifting heavy make us Why does lifting heavy make us strong?strong?

More Motor Units More Motor Units are used (Motor are used (Motor neurone + the neurone + the fibres that it fibres that it stimulates)stimulates)

All of the muscle All of the muscle fibres are fibres are stimulatedstimulated

Weight Training SessionsWeight Training SessionsPower Cleans 5x5 Power Cleans 5x5 @ 95-100% 1RM@ 95-100% 1RM

Squats 5x5 @ 95-Squats 5x5 @ 95-100% 1RM100% 1RM

Bench PressBench Press

Hamstring CurlsHamstring Curls

Shoulder PressShoulder Press

Other Power Training ActivitiesOther Power Training ActivitiesPlyometrics Plyometrics Eccentric/Concentric Eccentric/Concentric (Stretch-shortening cycle)(Stretch-shortening cycle)

Towing – Weighted Towing – Weighted sleds, parachutessleds, parachutes

Running up hillsRunning up hills

These activities are These activities are sport specific and sport specific and allow power to be allow power to be developeddeveloped

Exam question – June 2003Exam question – June 2003

Sprinters and endurance athletes Sprinters and endurance athletes train to delay a particular energy train to delay a particular energy pathway from becoming the pathway from becoming the dominant energy provider.dominant energy provider.

i) Identify the energy pathway and i) Identify the energy pathway and state why both types of athlete seek state why both types of athlete seek to delay it. (3 marks)to delay it. (3 marks)

AnswerAnswerThe pathway that they seek to delay is the Lactic The pathway that they seek to delay is the Lactic Acid/Anaerobic Glycolysis Energy Pathway.Acid/Anaerobic Glycolysis Energy Pathway.

Why ?Why ?

The sprinter can work harder/faster/longer in the ATP-PC The sprinter can work harder/faster/longer in the ATP-PC pathway.pathway.

The endurance athlete can work longer/harder and more The endurance athlete can work longer/harder and more efficiently in the Aerobic energy pathwayefficiently in the Aerobic energy pathway

The adverse effects of the Lactic acid pathway cause the The adverse effects of the Lactic acid pathway cause the muscles to stop contracting (remember the Sliding Filament muscles to stop contracting (remember the Sliding Filament Theory and LA stops Ca2+ binding to the Active sites on the Theory and LA stops Ca2+ binding to the Active sites on the Actin Filaments which stops the Myosin Rods from forming Actin Filaments which stops the Myosin Rods from forming a cross-bridge)a cross-bridge)

QuestionQuestionExplain how the 2 different athletes might achieve this.Explain how the 2 different athletes might achieve this.

1.1. SprinterSprinter

i)i) Increase stores of ATP and PC by increasing muscle Increase stores of ATP and PC by increasing muscle size/space to the phosphagens (HYPERTROPHY)size/space to the phosphagens (HYPERTROPHY)

ii)ii) Regular training will deplete these store and Regular training will deplete these store and ‘supercompensation’ may occur‘supercompensation’ may occur

2. Endurance athlete2. Endurance athlete

i)i) Increase VO2 Max by increasing the body’s ability to USE Increase VO2 Max by increasing the body’s ability to USE air/improve CV efficiencyair/improve CV efficiency

ii)ii) Train just above the AnaerobicThresholdTrain just above the AnaerobicThreshold

800m requirements800m requirementsSpeedSpeed

High levels of CV enduranceHigh levels of CV endurance

Ability to tolerate high levels of Ability to tolerate high levels of LACTATELACTATE

Muscular enduranceMuscular endurance

Energy ContinuumEnergy ContinuumThere are 3 ways of There are 3 ways of providing energy for providing energy for muscular muscular contractionscontractions

1.1. ATP-PCATP-PC

2.2. Lactic AcidLactic Acid

3.3. AerobicAerobic

Duration and Duration and intensity of exercise intensity of exercise determine how we determine how we resynthesise ATPresynthesise ATP

How do we generate energy for How do we generate energy for 800m?800m?

An elite male 800m An elite male 800m runner takes 1min runner takes 1min 45 secs to run 45 secs to run 800m800mThe ATP-PC The ATP-PC pathway cannot be pathway cannot be usedusedThe LACTIC ACID The LACTIC ACID pathway has to be pathway has to be utilisedutilised

The Lactic Acid PathwayThe Lactic Acid Pathway(Anaerobic Glycolysis)(Anaerobic Glycolysis)

ATP ADP + P + EnergyATP ADP + P + Energy

Glycogen + ADP ATP + Pyruvic Acid Glycogen + ADP ATP + Pyruvic Acid

The breakdown of glycogen is called Glycolysis and causes Pyruvic The breakdown of glycogen is called Glycolysis and causes Pyruvic Acid and H+ ions to be formedAcid and H+ ions to be formed

These H+ ions need to be removed because a build up causes These H+ ions need to be removed because a build up causes muscle cells to become acidic and interferes with muscle functionmuscle cells to become acidic and interferes with muscle function

Carrier molecules called NAD and FAD will remove the H+ ions to Carrier molecules called NAD and FAD will remove the H+ ions to the ETC only if oxygen is availablethe ETC only if oxygen is available

H+ ions build up and are accepted by the Pyruvic Acid to form H+ ions build up and are accepted by the Pyruvic Acid to form LACTIC ACID and affect muscle functionLACTIC ACID and affect muscle function

800m training guidelines800m training guidelinesNeed to generate Need to generate Lactic AcidLactic Acid

Then develop Then develop tolerance to lactic acidtolerance to lactic acid

By training when lactic By training when lactic acid is present in the acid is present in the musclesmuscles

Any intense prolonged Any intense prolonged exercise will cause a exercise will cause a build up of lactic acidbuild up of lactic acid

800m training sessions800m training sessions4 x 600m @ target 4 x 600m @ target race time pacerace time pace

3 x 800m @ 10% 3 x 800m @ 10% slower than target slower than target timetime

2 x 1000m 2 x 1000m Recoveries are long Recoveries are long

enough to allow HR to enough to allow HR to drop but not for lactic drop but not for lactic acid to fully clearacid to fully clear

Recovery from 800m trainingRecovery from 800m trainingATP and CP ATP and CP regenerate after 3-regenerate after 3-5 mins5 mins

Clearing Lactic Acid Clearing Lactic Acid can take up to an can take up to an hour (cool down hour (cool down can assist)can assist)

Excess Post-exercise Oxygen Excess Post-exercise Oxygen ConsumptionConsumption

Oxygen Deficit – the difference Oxygen Deficit – the difference between oxygen consumed during between oxygen consumed during exercise and the amount that would exercise and the amount that would have been consumed had AEROBIC have been consumed had AEROBIC metabolism been reached metabolism been reached immediatelyimmediately

Factors contributing to EPOCFactors contributing to EPOC

Lactate removalLactate removal Resynthesis of ATP and CPResynthesis of ATP and CP Elevated body tempElevated body temp Elevated hormonesElevated hormones Post exercise elevation of HR and Post exercise elevation of HR and

breathingbreathing Restoration of muscle and blood oxygenRestoration of muscle and blood oxygen

The 2 components of EPOCThe 2 components of EPOC1.Fast – Alactic 1.Fast – Alactic

componentcomponent 50% of PC is 50% of PC is

restored in 30 secsrestored in 30 secs 75% in 60 secs75% in 60 secs 100% within 3 mins100% within 3 mins

2 components of EPOC2 components of EPOC2. Slow – Lactacid 2. Slow – Lactacid

componentcomponent Clearing Lactic AcidClearing Lactic Acid 70% is oxidised70% is oxidised 20% is converted 20% is converted

to glucoseto glucose 10% is converted 10% is converted

to proteinto protein This can take an This can take an

hourhour

Adaptations to high intensity Adaptations to high intensity exerciseexercise

Strength training can lead to Strength training can lead to HYPERTROPHY of musclesHYPERTROPHY of musclesThere is an increase in the rate of There is an increase in the rate of GLYCOLYSIS due to increased level of GLYCOLYSIS due to increased level of enzymes. More lactic acid can be producedenzymes. More lactic acid can be producedIncreases in PHOSPHOCREATINE and Increases in PHOSPHOCREATINE and GLYCOGEN stores in the musclesGLYCOGEN stores in the muscles8 weeks of anaerobic training shows an 8 weeks of anaerobic training shows an increase in muscle buffering capacity by increase in muscle buffering capacity by 12-50%. The trained athlete can cope with 12-50%. The trained athlete can cope with high levels of lactic acid because the H+ high levels of lactic acid because the H+ ions are bufferedions are buffered

Marathon RequirementsMarathon RequirementsHigh levels of CV High levels of CV enduranceendurance

Very high VO2 MaxVery high VO2 Max

High level of High level of muscular muscular enduranceendurance

DeterminatonDeterminaton

How do we generate energy to run How do we generate energy to run a Marathon?a Marathon?

Elite male runner Elite male runner take 2hrs 10 mins, take 2hrs 10 mins, elite female 2hrs elite female 2hrs 20 mins20 minsThis is a long time This is a long time to maintain to maintain muscular muscular contractionscontractionsExercise intensity Exercise intensity is relatively low is relatively low and is AEROBICand is AEROBIC

Aerobic Energy PathwayAerobic Energy PathwayATP ADP + P + EnergyATP ADP + P + Energy

Glycogen + ADP ATP + Pyruvic AcidGlycogen + ADP ATP + Pyruvic Acid

Glycolysis causes a build up of H+ ions and because oxygen Glycolysis causes a build up of H+ ions and because oxygen is available the NAD and FAD carriers are able to transport is available the NAD and FAD carriers are able to transport the H+ ions into the ETC where carbonic acid is formed. the H+ ions into the ETC where carbonic acid is formed.

Carbonic acid is unstable and breaks down to form carbon Carbonic acid is unstable and breaks down to form carbon dioxide and water (this is breathed out during exercise)dioxide and water (this is breathed out during exercise)

Energy Yields from each pathwayEnergy Yields from each pathway

ATP-PC gives 2 ATPATP-PC gives 2 ATP

Lactic Acid (Krebs Cycle) 2 ATPLactic Acid (Krebs Cycle) 2 ATP

Aerobic gives 34 ATPAerobic gives 34 ATP

Therefore if the Aerobic Pathway is utilised Therefore if the Aerobic Pathway is utilised an athlete can exercise for longer (at a an athlete can exercise for longer (at a lower intensity)lower intensity)

How to train for the MarathonHow to train for the MarathonLots of running!Lots of running!

Up to 100 miles per Up to 100 miles per weekweek

Different types of Different types of sessionssessions

Early morning to Early morning to utilise fat stores utilise fat stores (Glycogen sparing)(Glycogen sparing)

Running Sessions for MarathonRunning Sessions for Marathon‘‘Speed’ sessionsSpeed’ sessions

• 10 x 600m @ 5K 10 x 600m @ 5K pacepace

• 10 x 400m @ 5K 10 x 400m @ 5K pacepace

• 4 x 2000m @ 10K 4 x 2000m @ 10K pacepace

Other Marathon sessionsOther Marathon sessionsLonger runsLonger runs

• 10 miles10 miles

• 15 miles15 miles

• 20 miles20 miles Often early morning Often early morning

runs with the ‘speed’ runs with the ‘speed’ sessions in the sessions in the afternoonafternoon

Recovery from Marathon trainingRecovery from Marathon trainingRe-hydrate – 60% of Re-hydrate – 60% of our body is made up our body is made up of waterof waterReplenish Glycogen Replenish Glycogen storesstoresIt may take 24 hrs to It may take 24 hrs to fully replenish fully replenish glycogen stores glycogen stores (implications for (implications for structuring training structuring training intensity)intensity)

Adaptations to Aerobic TrainingAdaptations to Aerobic TrainingCapillarisationCapillarisation

More motochondriaMore motochondria

Glycogen and myoglobin stores increaseGlycogen and myoglobin stores increase

Increased ability to mobilise fat as a fuel and a Increased ability to mobilise fat as a fuel and a drop in lactate productiondrop in lactate production

Increase in blood volume, stroke volume and Increase in blood volume, stroke volume and Cardiac Output (Q = SV x HR)Cardiac Output (Q = SV x HR)

Better utilisation of oxygenBetter utilisation of oxygen

There is an increased ability to work at a higher % There is an increased ability to work at a higher % of VO2 Max without reaching lactate thresholdof VO2 Max without reaching lactate threshold

PERIODISATIONPERIODISATIONDividing an annual plan into smaller Dividing an annual plan into smaller manageable blocksmanageable blocks

MACRO cyclesMACRO cycles

MESO cyclesMESO cycles

MICRO cyclesMICRO cycles

A Single Periodised YearA Single Periodised Year

CompetitivePreparation

Specific Preparation

General Preparation

PeriodisationPeriodisation

This concept allows athletes to cycle their training to This concept allows athletes to cycle their training to maximise improvementsmaximise improvementsBlocks of hard work are followed by blocks of easier trainingBlocks of hard work are followed by blocks of easier trainingThis approach ensures that each successive peak is higher This approach ensures that each successive peak is higher and fitness improves leading to a competitive peak such as and fitness improves leading to a competitive peak such as an Olympic Games or World Championshipsan Olympic Games or World Championships

Energy ContinuumEnergy Continuum

QuestionQuestion

Identify an athletic race that falls Identify an athletic race that falls midway on the continuum. Explain midway on the continuum. Explain the reason for its position and the the reason for its position and the energy pathways that would energy pathways that would predominate during the different predominate during the different stages of the race.stages of the race.

(Unit 6 June 2003)(Unit 6 June 2003)

AnswerAnswer1500m1500mAll 3 energy pathways All 3 energy pathways are predominate at are predominate at different stagesdifferent stagesIt is considered as It is considered as being equally being equally aerobic/anaerobicaerobic/anaerobicFirst 50m –ATP-PCFirst 50m –ATP-PCNext 350m – LANext 350m – LANext 700m – AerobicNext 700m – AerobicNext 300m – LANext 300m – LALast 100m – ATP-PCLast 100m – ATP-PC

Lesson FinishedLesson Finished