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