1/27/14 ENERGY SYSTEMS
From Puzzles to Practice
Carmen Bott
Master’s of Science
Instructor of Kinesiology, Langara College
www.humanmotion.com
“The
Performance
Potential of the
Human
Machine is
dictated by
how efficiently
the body can
produce
energy and
temper that
manufacturing
with varying
rates of work
and durations
of work” ~ Bott
Pieces of Performance
Mitigated by:
ADAPTABILITY
•  Programming
•  Recovery
strategies
Strength
Work
Capacity
(Relevant
Fitness)
Movement
Competency
1 1/27/14 Prescription Goals
•  Minimize an athlete’s weak link(s), maximize
their strengths
•  Adapt to repetitive work
•  “Training improves the existing fiber
distribution’s ability to cope with the stress
you place on it”
•  Improve Performance Velocity
•  Via systematic physical preparation
The Proper Dose
•  Every functional system in the body is dynamic and
autoregulatory where all components interact in
harmony to achieve an ______________ (Anokhin,
1974)
•  It is your job, as the coach, to accurately understand
the _____________ demands of the sport
•  It is your job to: ___________________________________
High Level Endurance Performance
Depends on….
•  1. VO2 max
•  2. Lactate Threshold
•  3. Work Efficiency
2 1/27/14 What Also Impacts Performance?
Pieces of Performance
Mitigated by:
ADAPTABILITY
•  Programming
•  Recovery
strategies
Strength
Work
Capacity
(Relevant
Fitness)
Movement
Competency
3 1/27/14 Energy Systems Review
Why Energy Systems?
•  To determine work rates in athletes
•  To determine how long an athlete can ‘keep pace’
•  To determine maximum power outputs
•  To determine average power outputs
•  __________________________________________
ATP
•  All cells run on this energy currency
•  As work intensities increase, the rate of ATP
production is also _________________
•  The body is always attempting to maintain ATP levels
in the muscle
Work
Intensity
ATP
Production
4 1/27/14 The ‘Aerobic’ Manufacturing Plant
•  Produces ATP through
oxidative metabolic pathways
•  Can use fats, carbs and or
protein as substrates
•  Produces a BOATLOAD of ATP
•  Is a lengthy process, with
several steps to get the job
done, thus it takes longer
•  This plant can produce ATP so
that
______________________________
______________________________
The ‘Anaerobic’ Factory
•  Produces ATP without
oxidative processes
•  Substrates are _________
•  Fast rate of ATP
Production
•  Rapid changes in cellular
environment =
•  ______________________
•  Supports max power
output for a short time
Aerobic Energy Production
•  Central Factors are related to O2 TRANSPORT
•  Peripheral factors are related to O2 UPTAKE
5 1/27/14 Anaerobic Energy Production
•  Central Factors are dependent on the CNS
•  Peripheral Factors involve metabolism in the muscle
Energy Systems Applied:
Muscles at Work
•  @ Low workload, glycolytic flux is low & ST fibers are
active; the _________________is shuttled to the
mitochondria for oxidative metabolism
•  As workload increases, ______________ and more pyruvic
acid is produced. __________ are active which leads to a
_______________ from the muscle b/c they have less
mitochondria
•  The body consumes the lactate –
•  When the rate of lactate production exceeds the rate of
conversion, it ___________________________
The Textbook Rabbit Hole
•  Most textbook models illustrate the first 60-90 seconds
of maximum intensity exercise is PREDOMINANTLY
ANAEROBIC
•  TRUE or FALSE?
6 1/27/14 Energy System Contributions
Energy System Contributions
Energy System Contributions
7 1/27/14 Textbook Rabbit Hole
•  Interval training is purely anaerobic
•  True or False?
Sport Analysis
•  Every sport requires a different blend of aerobic to
anaerobic energy production depending on the
demands around _____________________
•  Sport with shorter work intervals AND longer rest
intervals can utilize a greater contribution from the
_________________ systems
•  *However, often the most successful athletes show
strong ______________________
Defining the Athlete & Sport Subtype
•  A. The Endurance Sport Athlete
•  B. The Pure Power Sport Athlete
•  C. The Repeated-Sprint Sport Athlete
8 1/27/14 What Energy Systems Dominate?
•  Do you follow the ball in football? In soccer?
•  Boxing is 2 minute rounds with 1 minute rest. Is it
‘anaerobic?’
•  What energy system dominates in the said above?
•  How do you know?
•  What are the flaws in currents practice?
Flaws in Current Practice
•  If it burns; it must be good J - TOO much Lactic work
•  What happens with this ideology?
•  First, it beats the heck out of the _______ which guarantees
_______________________ (up to 10 days on German rowers)
•  It ___________________ with Aerobic development (Bishop et al
2011) so the athlete cannot realize their true potential here
•  Inadequate aerobic development ensures an athlete will tap
into anaerobic (glycolysis) pathways _______________ and at
certain workloads
So how do you train your client?
9 1/27/14 First ask: Is the Athlete Trained?
•  Are they ‘fit’ for their sport?
•  More often than not, they are:
NOT. FIT. ENOUGH. J
•  But, how do you know?
•  Do you ask the coach?
•  Do you ask them?
•  ‘Tell’ and ‘show’ are two different things . . .
Developing the Prescription – Test 1st
•  RHR
•  MaxHR and Peak HR (know both)
•  Beep, Cooper, 1.5 mile run
•  HR Recovery 1 min post maximal effort
•  Lactate threshold (often)
•  Power at Lactate Threshold (depends)
•  VO2 Max (gives max HR too)
•  Velocity at VO2 max (depends)
•  300 yard Shuttle Run
•  Wingate
•  RAST
•  Body Comp, Ht, Weight
•  Strength
•  FMS
•  General before specific testing*
Calculate the HRR
•  Know RHR
•  HHR = MHR – RHR x % + RHR
•  Know Peak HR for the activity**
•  Client
•  RHR – 47
•  PHR – 182
•  HRR = PHR – RHR = 182 – 47 = 135
•  Now enter the % of HRR you want to train at.
•  For example: 135 x 90% = 122 + RHR = 122 + 47 = 169 BPM
Other facts: Thermal Stress
Temp >21 C = increase in 1BPM per F degree
10 1/27/14 Note: The Novice versus the Vet
•  You can hit the novice with concurrent methods
within a microcycle of training and they will adapt
positively.
•  Use of undulating periodization
•  As you near the elite trained level, one system will
interfere with the other so you cannot do this.
•  Use of block periodization
Prescribing Work
•  Continuous –
•  Intermittent –
•  Yes, the same volume of work can be done in less
time (fitness mindset), but the PHYSIOLOGICAL
RESPONSES are vastly different (Sport science
mindset)
Astrand’s Work
•  Shorten the work and the rest and what happens?
11 1/27/14 Note: Points of Difference
•  Our physiological starting point is very different.
•  Our training response is highly individual.
•  We each have a unique psychological make-up.
•  Thus any training prescription to take from here, or copy
from a book is destined to be an APPROXIMATION.
•  Onto the METHODS . . .
Let the science flow to art ~Bott
Methods for the Alactic System
Frequency
Intensity
Type
Sets X
Work:Rest
Cycle
ALACTIC
POWER
1-3x/week
100% effort
*no HR data
Sport
specific
1 – 2 sets of 5 Prior to event
– 6 reps
lasting 7 – 10
seconds
HR recovers
to 120 BPM
ALACTIC
CAPACITY
1-3 x/ week
100% effort
*no HR data
“
2 – 3 sets of
10 – 12 reps
lasting 10 –
15 seconds
with 20 – 90
sec rest
Prior to event
Bishop et al 2011, Joel Jamieson, 8 weeks out
Methods for the Lactic System:
Frequency
Intensity
Type
Sets X
Work:Rest
Cycle
POWER
2 x /week
Max effort
Repeated
Wingates or
anything
else that is
LMG max
2 – 4 rounds
4 – 6 weeks
20-30 sec: ~
10 minutes of
ACTIVE rest
Bishop et al 2011
12 1/27/14 Methods for Lactic System:
Frequency
Intensity
Type
Sets X
Work:Rest
Cycle
CAPACITY
1 x / week
Max effort
105 – 120%
VO2 max
Sport
specific that
will allow
max efforts
without injury
3 – 8 sets of
30 sec to 2
min. Rest
twice as
long 1 – 4
min
*technique
dictates
volume
4 – 6 weeks
When events are 2-4 minutes in duration
Don’t bother with HR monitor for these sessions
Do these 4-6 weeks out from a major competition
Methods for the Aerobic System:
LSD Training
Frequency
Intensity
Type
Sets X
Work:Rest
Cycle
1–2x/
week as
needed
Light/Mod
HR 120 – 150
BPM
Continuous
Movement
20 – 60 min
straight
As long as
needed or
for a
recovery
session
Goals for the LSD method of training the aerobic system is
to get the RHR below 60 BPM
Bishop et al 2011
Methods for the Aerobic System:
Threshold Training
Frequency
Intensity
Type
Sets X
Work:Rest
Cycle
1–3x/
week
Within 5
beats of
threshold
75-85% VO2
max
Must be
mode
specific
1-5 rounds of 4 – 6 weeks
10-20minutes
of work with
3 – 6 min of
rest
•  Goals for Threshold training is to work within 5 BPM of anaerobic
threshold
•  If you do not have a lab to test, see calculation provided
•  Limit this methodology for a short time, knowing that VO2 max plateaus
early and shift focus to developing skeletal muscle endurance.
•  A good method to use when short on time 1 x 20 minutes at LT
•  Rest for a 10 min interval about 3 min and for 20 5-6 min
•  Complete intervals at the same speed with increasing effort
13 1/27/14 Points about Lactate Threshold
•  The maximal lactate steady state or the lactate
threshold is the best predictor of race performance.
•  Generally the athlete with the MLSS at the higher
effort level (speed or power) will be faster in an
endurance event.
•  It is highly specific to the exercise TASK
•  Training results in a decrease in lactate production at
any given exercise intensity
•  Untrained – LT @ 60% VO2 max
•  Moderately trained – LT @ 70% VO2 max
•  Elite performers – LT @ 80% VO2 max ++
Easy way to Calculate your LT
•  Assume that it falls within 70 – 90% of your HRR
•  HRR = 220 – age – RHR
•  X value by .7 and .9
•  Add RHR back to it
•  Or use *Conconi’s determination
•  Breath rate in another one to investigate
•  Both require a trained subject
Methods for the Aerobic System:
Aerobic Power Intervals
Frequency
Intensity
Type
1 x / week
85-100% VO2 Mode
max
specific
Sets X
Work:Rest
Cycle
3 – 6 sets
4-6 weeks
4 – 8 min of
work : 2-4
min recovery
(24-32 min
total time)
•  Goal for Aerobic power training is to limit this methodology for a
short time, knowing that VO2 max plateaus early
and shift focus to developing skeletal muscle endurance
•  Complete intervals at the same or greater speed with increasing effort
•  Don’t go too hard at the startJ
14 1/27/14 Estimates for Prescription
Time Course of Training Adaptations
FIRST ADAPTATION
•  Previously untrained – will see improvements in VO2
max in ______________
•  After 3 – 4 months of consistent training, this will begin
to __________
•  Expect a ____________ improvement
•  If intensity is then increased, only expect a ____
further improvement
•  If the subject is _______ trained, the result would be
even less dramatic
Time Course of Training Adaptations
Second Adaptation
•  While VO2 plateaus quite rapidly, LT does ______
•  The time course of adaptation is slower and can see
improvements with years _______ of training if
intensity is increased appropriately
•  (LT must be re-measured every _________ and is
mode specific)
15 1/27/14 Time Course of Training Adaptations
Third Adaptation
•  How do we arrive at getting more work done at a
lower cost?
•  _____________________________________
•  But first, we need to get good at something
•  The more technical the sport, the more this
adaptation has immense value*
The Impact of Efficiency
Intensity Scales
16 1/27/14 Suggested Reads
•  Enoka RM, S. D. (1992). Neurobiology of Muscle Fatigue. Journal of Applied
Physiology , 72:1631-1648.
•  Robergs RA, G. F. (2004). Biochemistry of exercise induced metabolic acidosis.
Am J Physiol Regul Integr Comp Physiol , 287: R502–R516.
•  Wadley G, L. R. (1998). The relationship between repeated sprint ability and the
aerobic and anerobic energy systems. Journal of Science Med Sport ,
1:100-110.
•  Bishop et al, 2011 – Repeated Sprint Ability Part 2 - Recommendations for
Training
•  Textbook of Work Physiology
Thank-you very much!
•  Contact me at www.humanmotion.com
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