3/20/14 ENERGY SYSTEMS
From Puzzles to Practice
Carmen Bott
Master’s of Science
Instructor of Kinesiology, Langara College
www.humanmotion.com
WORKSHOP OUTINE
“The
Performance
Potential of the
Human Being is
dictated by how
efficiently the
body can
produce energy
and temper that
manufacturing
with varying
rates of work
and durations of
work”
~ Bott, 2014
Pieces of Performance
1.  Introduction
2.  What Impacts Performance?
3.  Review of Energy Systems
4.  What the Research tells us
5.  Training Methods and Application
Copyright 2014 Carmen Bo6 Mitigated by:
ADAPTABILITY
•  Programming
•  Recovery
strategies
Strength
Work
Capacity
(Relevant
Fitness)
Movement
Competency
1 3/20/14 The Training Process
•  Every functional system in the body is dynamic and
auto-regulatory where all components interact in
harmony to achieve a ADAPTIVE RESULT (Anokhin, 1974)
•  It is your job, as the coach, to:
•  Accurately understand the physiological
demands of the task, sport or life you are
preparing your client for.
•  Program responsibly & monitor diligently.
Functional Limitations
1. Oxygen Intake
•  As oxygen makes its journey from the
How do you train the respiratory muscles?
ambient air to the mitochondria in the
muscle, it can limited by a variety of factors:
1.  Deep nose ________________ breathing (passive)
2.  __________ breathing during aerobic work (active)
1.  Oxygen _________________
2.  Oxygen _________________
3.  _______________ device (active)
4.  ________________ for the thoracic spine and
ribcage
*Seek a trained specialist in this area
3.  Oxygen _________________
Copyright 2014 Carmen Bo6 2 3/20/14 A. Cardiac Output
D. Capillary Density
•  BOOM!
•  The process of the oxygen-rich blood getting to the
•  Cannot impact HR with training
•  We can impact Stroke Volume with training methods
by improving the heart’s size and ________________
•  Goal – improve the heart’s ability to rapidly fill and
increase the _________ filled (EDV)
•  Endurance trained athletes have the ability to rapidly
fill the heart at high intensities when it is beating
faster due to an improved _______ of the heart (Levine,
muscles is aided by ______________________________
•  Simply put, a _________________ of capillaries allows
for a longer amount of time for oxygen diffusion to
occur.
•  Studies on dogs suggest that muscle capillary density
is the _____________________ affecting muscle oxygen
conductance (Bebout, 1993)
1991 & 2008)
3. Oxygen Utilization
The ‘Aerobic’ Manufacturing Plant
•  Even though it may not limit VO2 max, we must
•  Produces ATP through
remember that performance goes far beyond
__________________
•  Oxygen’s final destination is the __________________ &
to get there, myoglobin is required
The greater amount of mitochondria & myoglobin
the more oxygen can be used within the
muscle for producing ATP
Copyright 2014 Carmen Bo6 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 moderate work outputs
can be repeated either
continuously or intermittently
for long periods of time
3 3/20/14 The ‘Anaerobic’ Factory
The Anaerobic Lactic System
•  Produces ATP without
•  The development of acidosis during higher intensity
oxidative processes
•  Substrates are PCr and
CHO
•  Fast rate of ATP
Production
•  Rapid changes in cellular
environment =
disturbances in
homeostasis
•  Supports max power
output for a short time
muscular work has traditionally been explained by
the increased production of “lactic acid.”
•  This is misleading…
•  When ATP is needed to be made rapidly, meaning its
demands are higher than what can be met
aerobically, then ____________________________
•  These pathways increase proton release and cause
the _______________ experienced by the exerciser.
The Textbook Rabbit Hole
Textbook Rabbit Hole
•  Most textbook models illustrate the first 60-90 seconds
•  Interval training is, and should be, purely
of maximum intensity exercise is ANAEROBIC
ANAEROBIC
True or False?
TRUE or FALSE?
Copyright 2014 Carmen Bo6 4 3/20/14 Sport &/or Task Analysis
‘Current’ HIIT Craze
•  Every sport or task requires a different blend of
•  Interval training has been around for 60+ years,
•  Use of time-motion analysis, GPS and HR and Lactate
•  It is also known as intermittent training or repetition
aerobic to anaerobic energy production depending
on the demands around intensity and duration.
data gives us a clear picture of the demands placed
on the athlete in their sport.
Often the most successful athletes show strong
___________________ development.
despite what mainstream media is leading us to
believe.
training (AV Hill, 1924)
•  It involves alternating work periods with rest periods
and the initial hypothesis was that it was to
strengthen the heart
Current HIIT Craze
The Research
•  Research does not support its efficacy in untrained
•  Research began in the 1970’s comparing the
and moderately trained populations.
•  “To build a big ‘engine,’ you have to train smart and
you have to train a lot” (Dag Kaas, coach of 12 world champions in 4
performance impact of continuous training below LT
(60-70% VO2 max >30 min) with HIIT.
•  Interventions were matched for total work
different sports)
•  Results were all over the place
•  The way in which athletes _________________________
is a key reason*
Copyright 2014 Carmen Bo6 5 3/20/14 Negative Physiological Effects
How Athlete’s Perceive Training Load
With INTENSITY increase from 70% to >90% VO2max:
•  Prescriptions and methods must be individualized
•  Premature fatigue = poor technique
•  And adjusted constantly
•  Inadequate stimulus of low threshold motor units
•  We must also gauge the athlete’s _________________
•  Reduced stimulus for oxidative enzyme synthesis
of each stressor
•  __________________________________________________
Athlete’s Perceptions
PART 5. Training Methods
Duration
min
Intensity
Intensity
%VO2 max % MHR
Training
LOAD RPE
Continuous
120
60
75
240-360
Threshold Training
(Lactate ~3-4)
60 (4 x 15)
85
92
375
90% I.T.
(Lactate ~5-7)
40 (5 x 8)
90
95
375-425
VO2 max I.T.
(Lacate 6-10)
24 (6 x 4)
95
98
300-350
What do you notice here?
Seiler & Tonnesen, 2009
Copyright 2014 Carmen Bo6 6