1. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Chapter 7 Conditioning Athletes

2. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training Basics—Response and Adaptation Homeostasis—When The Body Is in a Fairly Constant State When The Body Is Presented with Exercise Stress, Two Things Occur: –Response—When athletes perform and fatigue occurs, this is a response to exercise. Fatigue is a temporary decrement to performance followed by recovery (see Figure 7.1).

3. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.1

4. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training Basics— Response and Adaptation (cont.) –Adaptation—occurs when repeated exercise sessions cause athletes to slowly adapt (see Figure 7.2)  Coaches sometimes make general mistakes regarding athlete adaptation to exercise. ▪Get tough approach—when considerable stress is addressed day after day (see Figure 7.3) ▪Plan too little training—could be the result of disorganized training session

5. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.2

6. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.3

7. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems Athletes Engage in a Wide Range of Activities Ranging From a Few Seconds to an Event That Takes Hours to Complete. One Needs Awareness of Basics of Energy Transfer –Energy is the capacity to perform work. –Energy for movement is the transformation of stored energy into kinetic energy. –Primary form of stored energy is in the form of carbohydrates, fats, and proteins.

8. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems (cont.) Immediate Energy System –When the body initiates muscular contraction, the primary energy source comes from adenosine triphosphate (ATP).  When the phosphate molecules break down, they release adenosine diphosphate (ADP) and energy is released for muscle contraction (see Figure 7.4).

9. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.4

10. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems (cont.) Immediate Energy System (cont.) –The amount of ATP is localized and limited in each muscle. –A second reaction allows ATP to be produced almost immediately by a second phosphate compound identified as “phosphocreatine” (PC).  PC + ADP ATP + C –The combination of the two high phosphagens is usually called the ATP-PC energy system.

11. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems (cont.) The Intermediate Energy System—Lactic Acid –The energy to produce ATP comes from two additional sources.  The faster is referred to as anaerobic metabolism of carbohydrate or anaerobic glycolysis (without oxygen).  Stored carbohydrate in the form of muscle glycogen undergoes rapid transformation with the muscle releasing energy.  Since lactic acid is produced, during this process it is referred to as the “lactic acid system” (see Figure 7.5).

12. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.5

13. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems (cont.) The Intermediate Energy System—Lactic Acid (cont.) –The lactic acid system is essential because it bridges gap between powerful and fast ATP-PC system and relatively slow aerobic system. –The lactic acid system is used for activities lasting longer that 8–10 seconds and is less productive after 3 minutes. –The negative factor is that lactic acid is produced.

14. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems (cont.) The Long-Term Energy System—Aerobic –Carbohydrates can be metabolized aerobically. The majority of stored carbohydrate is muscle glycogen. –Fats are metabolized in the presence of oxygen; therefore, no yield of anaerobic energy will occur from fat. –The great thing about the aerobic system is there are no byproducts such as lactic acid to hinder performance (see Figure 7.6).

15. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy Systems (cont.) The Long-Term Energy System—Aerobic (cont.) –The aerobic system depends on O 2 delivery from air to muscle. A powerful cardiovascular system is needed to deliver oxygen. –The aerobic fuels are fat and carbohydrate. Fats are delivered through the blood stream while most carbohydrate is stored in the muscle as glycogen. Pre-event glycogen levels are important since glycogen is not mobile (Figure 7.6).

16. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.6

17. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training Principles Overload –For adaptation to occur, exercise must involve sufficient stress overload. –Overload can be increased by manipulating volume, intensity, and frequency. Overload Must Be Progressive Individuality –All athletes will not respond at the same rate.

18. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training Principles (cont.) Hard/Easy –A workout that causes considerable stress should be followed by an easy workout. Specificity—The Adaptation Athletes Experience Is Highly Specific to Imposed Stress. –Two types of specificity when training:  Sport Specificity—Neuromuscular control is highly sport specific; therefore, the athlete needs to practice the activity required in the sport.  Metabolic Specificity—to train the specific energy systems to be utilized in competition

19. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy System Training Training Method for Each Energy System Is Different. Extensive Training for One System Doesn’t Necessarily Train the Other System. Identifying the Energy System –Time and intensity are the primary variables to determine which energy system is being utilized. –Brief high-speed activities are going to utilize the ATP-PC system.

20. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Energy System Training (cont.) Identifying Energy System (cont.) –A brief activity performed at low speed can be more aerobic than anaerobic. –A football game lasts over two hours but consists of brief spurts of energy.  Therefore, football players need extensive training of ATP-PC. –Energy systems do not turn on and off but are constantly in action (see Figure 7.7).

21. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.7

22. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training the Energy Systems Interval Training –Interval training is a series of repeated bouts of exercise interspersed with relief periods. –More high-quality exercise can be performed with interval training than with continuous exercise. –Activities must be performed at a speed that will use the energy system being trained.

23. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training the Energy Systems (cont.) –Training the ATP-PC system  The focus of ATP-PC training should be on high- quality explosive exercise. –Training the lactic acid system  This is tough on the athlete due to incomplete recovery; considerable amount of lactic acid is accumulated. Lactic acid system training should not occur daily and is best at the end of practice.  Interval training is well suited for training lactic acid system.

24. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training the Energy Systems (cont.) –Aerobic training Aerobic training normally uses a combination of Interval training and Continuous training. Intervals are highly effective for improving aerobic power. Continuous training can be highly effective for improving endurance. Both methods can be effective if duration and intensity are properly planned.

25. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training the Energy Systems (cont.) Muscle Fiber Recruitment –Individual muscles are composed of a combination of fast twitch (FT) and slow twitch (ST) fibers. –There are two types of fast twitch fibers;  FTa—has characteristics of FT and ST fibers  FTb—are truly fast twitch fibers

26. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Training the Energy Systems (cont.) Muscle Fiber Recruitment (cont.) –ST fibers are generally small fibers used for aerobic activities. –ST fibers have an excellent blood supply and are full of aerobic enzymes. –FT fibers are larger and tend to be used for anaerobic activities. –FT fibers do not have a good blood supply but have plenty of good anaerobic enzymes. –FT fibers fatigue quickly (see Figure 7.8).

27. Copyright © 2009 Wolters Kluwer Health | Lippincott Williams & Wilkins Figure 7.8