Energy Systems

1. Energy Systems How the Human being is powered!

2. Energy Systems • The following information is presented in order for you to develop an understanding of the different ways the body produces energy in different situations • Using this information, you can better structure your training to create an optimal environment to meet your goals

3. AEROBIC AND ANAEROBIC TRAINING • Your body has different energy systems that work together to fuel sport performance requirements. • The aerobic system provides energy for low-moderate intensity exercise and helps the body recover from fatigue. • The anaerobic system provides energy very quickly to meet the demands of intense action, such as a slapshot, sprinting, or stops and starts. • The training must be specific for the energy system you want to improve!!

4. AEROBIC ENERGY • Aerobic Power refers to energy produced by the aerobic system. • Its level is determined by measuring the rate at which the body can breathe in O2 to the lungs, transfer O2 from the lungs to the heart, deliver the O2 through the blood to the working muscles, and use the O2 in the muscles for energy production. • Check out this clip to see the Aerobic System explained • Aerobic Power is expressed as VO2max, the max volume of O2 that can be taken up and used by the body. Unit of measure is ml/kg-min.

5. AEROBIC ENERGY • The aerobic energy system supplies energy for low intensity exercise for long duration. • The aerobic system is of supply and recovery!! It supplies energy for sub-maximal efforts and helps players recover after intense actions. • A strong aerobic base allows an athlete to work longer at higher intensity by postponing fatigue and allowing a speedy recovery. • The quicker you recover, the more efficient you will be for a longer period of time.

6. AEROBIC ENERGY • Aerobic energy system supplies a small portion of the energy needed during intense efforts and most during moderate activity. • Aerobic energy system is critical for efficient recovery between intense work periods. • A high VO2 Max will help the athletes recovery from exercise.

7. AEROBIC CONDITIONING • Two ways to improve aerobic conditioning: 1. sub-maximal continuous exercise, 2. high intensity, intermittent exercise. • Sub-maximal Exercise • 75-85% HR Max. Find your theoretical HR Max using the formula: • 220-age = HR Max • 30-60 minutes in duration • Improves heart’s ability to recover & deliver O2 to the muscles for energy. • Various activities can be used. • No work:rest ratio

8. AEROBIC CONDITIONING • Intermittent (Interval Training) Exercise • 90-95% HR Max • Various times • 1:1 or 2:1 work to rest ratio, depending on intensity • Builds the aerobic system more efficiently and improves the muscles ability to extract O2 from the blood. • Athletes should first build up a base with sub-maximal exercise, then proceed to intermittent bouts of intensity.

9. AEROBIC CONDITIONING • Lactate Threshold: the point where lactic acid accumulation exceeds its utilization and removal. • When an athlete reaches their lactate threshold, they can no longer compete at optimum levels. • Increasing an athlete’s aerobic ability raises their lactate threshold. Thus, more intense work can be performed over a longer period of time. • Always use a variety of sports to increase aerobic ability, this keeps it fresh.

10. AEROBIC CONDITIONING • Aerobic Exercises 1. Road cycling 2. Stationary Cycling 3. Running (bkwds, ftwds, sideways, ext) 4. In-Line Skating 5. Elliptical

11. ANAEROBIC ENERGY SYSTEMS • Anaerobc Energy Systems explained • ATP-PC System (Adenosine Triphosphate Phosphocreatine): • Provides the most immediate form of energy. • Maximum intensity up to 10 seconds. • Explosive starts, body checks, short sprints. • Provides energy without O2, no lactic acid produced. • Anaerobic Glycolysis (Lactic Acid System): • Uses muscle glycogen and blood glucose to supply energy.. • Kicks in after 10 seconds, lasts up to 2 minutes. • Peaks at 35 – 60 seconds.. • Also supplies energy without O2, but does produce Lactic Acid.

12. ANAEROBIC ENERGY SYSTEMS • Fatigue is related to Lactic Acid build up in the muscles, a by product of the anaerobic glycolysis system. • Maximal effort up to 2 minutes produces lactate in the muscles, which prevents the muscles from contracting, thus slowing down performance. • A recovery period is needed to get rid of the lactate so you can produce at maximal effort once again.

13. ANAEROBIC ENERGY SYSTEMS • In Summary: • During an intense activity such as hockey, the two anaerobic systems work together and are active for every shift. They supply the energy during maximal effort. • Lactic acid is built up, the aerobic system is responsible for buffering the acid out of the muscle so you can recover . • A well conditioned athlete must have a strong aerobic base so they can train the anaerobic systems harder, thus delaying the build up of lactate acid and producing greater results.

14. ANAEROBIC CONDITIONING • Poorly conditioned legs fatigue early. • When fatigued, athletes cannot generate power. • This leads to altered technique and injuries occur. • Anaerobic conditioning raises the lactate threshold, which allows athletes to compete at higher intensity before the accumulation of lactic acid exceeds it’s removal.

15. ANAEROBIC CONDITIONING • Conditioning needs to be periodized throughout the season during which you have recovery days along with training days. • It is better to do an all out 20 minute practice then 40 minutes of half speed.

16. Three Systems of Energy Transfer The three systems of energy transfer and their percentage contribution of total energy output during all-out exercise of different durations.

17. Three Energy Systems

18. Questions? • Please feel free to contact me with questions related to this presentation