AEROBIC & GENERAL CONDITIONING CAST SPORT SCIENCE GROUP

ENERGETICS OVERVIEW When looking at the development of aerobic fitness it is important to revisit the characteristics of the three distinct energy systems: Short duration - high intensity Long duration - low intensity ATP-CP ANAEROBIC AEROBIC

Energetics Energy/Power Output Time ATP-CP ANAEROBIC AEROBIC 10 s 30 s 60 s 3 min15 min+

Energy/Power Output Time ATP-CP 10 s 30 s 60 s 3 min15 min+ Very high power Very low capacity Time to peak power (ms) Peak power & capacity (~8 – 12s?)

Energy/Power Output Time ANAEROBIC 10 s 30 s 60 s 3 min15 min+ High Power Limited Capacity Time to peak power (~8s) Peak power (~40 – 70s) Power capacity (~90 – 120s)

6 Energy/Power Output Time AEROBIC 10 s 30 s 60 s 3 min15 min+ Low power Very high capacity Time to peak power (~180s) Peak power (~3 – 5min) Power capacity (extensive / hours)

Predominant Energy Pathways ATP ATP-CP ATP-CP & ANAEROBIC ANAEROBIC/AEROBIC AEROBIC Immediate/short-term ANAEROBIC systems AEROBIC system 0s12s 90s15mHours Predominant system in ski racing

Remember the key points LOW RATE of development of anaerobic capacity – low phosphocreatine (PC) content as well as the absence of PFK Age yrs, PC and PFK have improved, BUT remain lower than in adults….means that effective training of anaerobic capacity is limited Maturation lends itself to aerobic training – growth of lungs, heart and muscle mass.

Improvement in a year (%) Age (years) (Voitenko, 1985) Annual gain in various characteristics of performance capacity of young athletes VO2max Exc CO2 Max anaerobic power (Margaria) AnT B[La] post anaerobic exercise INFLUENCE OF MATURATION ON PHYSIOLOGY Aerobic vs. Anaerobic development Improvement due to maturation!

Adapted, Sutton LUNGS BLOOD O2 HEART MUSCLE Fe Oxygen Delivery CIRCULATION Oxygen Utilization

MAXIMAL AEROBIC POWER Maximum RATE at which oxygen can be taken in (lungs), transported around the body (heart and blood) and utilized by various tissues (muscles) Typically reported as; Litres per min (Absolute) Millilitres per kilogram BDW per minute (Relative) (ml/kg/min) LEGER BOUCHER

MAXIMAL AEROBIC POWER Strong aerobic base is important as it provides a foundation in which more intense training can be tolerated and the ability to recover from that intense training is enhanced. Similar to a car…….break in the engine at low intensity to maximize the performance!

Maximal Aerobic Power VO 2 Power AB 1 MET High Intensity/ Short Duration

Maximal Aerobic Power Oxygen consumption, O 2 deficit & O 2 debt 1. Light to moderate exercise Oxygen consumption Steady rate VO 2 Rest Exercise Recovery Recovery VO 2 (O 2 debt) O 2 deficit

Oxygen consumption, O 2 deficit & O 2 debt, continued 2. Heavy exercise Oxygen consumption Oxygen requirement Rest Exercise Recovery Recovery VO 2 (O 2 debt) O 2 deficit Max VO 2 The oxygen debt (recovery oxygen consumption) reflects both the anaerobic metabolism of exercise and the physiological adjustments that occur in recovery

Blood lactate kinetics Blood Lactate Concentration (mM/L) Time Strenuous Heavy Moderate/sustainable Very light Rest ( mM/L) Typical in ski racing

Maximal Aerobic Power & the concept of ‘Anaerobic Threshold’ (AnT) Oxygen Consumption Power Output (or speed) VO2max AnT HRmax Heart Rate AnT VO2max

Maximal Aerobic Power & the concept of AnT Blood Lactate Conc. Power Output (or speed) B[La] peak HRmax Heart Rate AnT

KEY POINTS FOR TRAINING Remember AIM document Improve critical training history in train to train phase Volume of training higher priority than intensive training ………… basis for future GENERAL CONDITIONING (circuits and games) Soccer, Ultimate, running, biking, swimming, rowing, roller blading etc Extensive time periods with relatively little rest, coupled with ‘natural’ higher intensity bursts and longer recovery Large and small muscle groups

Develop a strong foundation of: →Specific basic sport skills; (Girls, 8-11; Boys, 9-12) →Agility, balance, coordination, speed (ABCs of Athleticism) →Running, throwing, jumping (ABCs of Athletics) →Kinesthesia, gliding, bouyancy, striking with implements (KGBs) →Catching, kicking with body parts (CKs ) Vorontsov, 2002 Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986

Size attained as % of postnatal growth Age (years) Different patterns of system growth during childhood General Neural Hormonal MATURATION (Adapted from Scammon, 1930)

Training Progression Technique + Endurance + Circuit Tr. Technique + Power + Str. Tr. + End. Tr. AGE /18 Incorporate technical & fitness parameters with sport performance for evaluation, up to at least 16 / 17 yrs old.

Age (years) (Adapted from Tanner, 1978 & Kahn, 1999) Relative increase per year Females Males PEAK HEIGHT VELOCITY & PEAK BONE MASS GROWTH Height Bone Mass

Aerobic Endurance: Girls = year Boys = year Strength Possibilities: Boys = Girls = (Balyi, 2002; Norris, 2002; Vorontsov, 2002) Critical Periods

Training aspects & sequencing Specifically referring to same day training: –Technical skill work before all other forms of training (i.e., no neuromuscular fatigue present!) –Pure speed before any other physical quality –ATP-PC before the lactate system –ATP-PC before the aerobic system –Lactate system before the aerobic system –higher quality aerobic (i.e., VO2max) before lower quality aerobic (i.e., aerobic endurance) Balyi, NCI-Victoria

Secondary training effects Primary Quality Trained –ATP-PC Power –ATP-PC Capacity –Lactate Power –Lactate Capacity –Max Aerobic Power –Aerobic Endurance (90%+) –Aerobic Endurance (75%-) Potential Secondary Training Effect… –ATP-PC Power –ATP-PC Capacity –Lactate Capacity –Lactate Power –Max Aerobic Power –Lactate Capacity –Max Aerobic Power –Little effect/trained athletes Marion, 1995

Key Points for Training  >80% of age-group champions ‘disappear’ from sport horizon before the optimal age of top achievement  Early maturation = early cessation of growth & development!  Never neglect ‘speed’ & progression to fast execution of skill Vorontsov, 2002 Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986