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AEROBIC & GENERAL CONDITIONING

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. ATP-CP ANAEROBIC AEROBIC.

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AEROBIC & GENERAL CONDITIONING

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  1. AEROBIC& GENERAL CONDITIONING CAST SPORT SCIENCE GROUP

  2. ENERGETICSOVERVIEW • 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 • ATP-CP • ANAEROBIC • AEROBIC Long duration - low intensity

  3. Energetics ATP-CP ANAEROBIC Energy/Power Output AEROBIC 10 s 30 s 60 s 3 min 15 min+ Time

  4. ATP-CP • Very high power • Very low capacity • Time to peak power (ms) • Peak power & capacity (~8 – 12s?) Energy/Power Output 10 s 30 s 60 s 3 min 15 min+ Time

  5. ANAEROBIC • High Power • Limited Capacity • Time to peak power (~8s) • Peak power (~40 – 70s) • Power capacity (~90 – 120s) Energy/Power Output 10 s 30 s 60 s 3 min 15 min+ Time

  6. AEROBIC • Low power • Very high capacity • Time to peak power (~180s) • Peak power (~3 – 5min) • Power capacity (extensive / hours) Energy/Power Output 10 s 30 s 60 s 3 min 15 min+ Time

  7. Predominant Energy Pathways 0s 12s 90s 15m Hours ATP Predominant system in ski racing ATP-CP ATP-CP & ANAEROBIC ANAEROBIC/AEROBIC AEROBIC Immediate/short-term ANAEROBIC systems AEROBIC system

  8. Remember the key points • LOW RATE of development of anaerobic capacity – low phosphocreatine (PC) content as well as the absence of PFK • Age 15 - 17 yrs, PC and PFK have improved, BUTremain 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.

  9. INFLUENCE OF MATURATION ON PHYSIOLOGY Improvement due to maturation! 90 80 70 60 50 40 30 20 10 0 Annual gain in various characteristics of performance capacity of young athletes Aerobic vs. Anaerobic development Max anaerobic power (Margaria) Improvement in a year (%) Exc CO2 VO2max B[La] post anaerobic exercise AnT 11 12 13 14 15 16 17 18 19 20 21 Age (years) (Voitenko, 1985)

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

  11. 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

  12. 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!

  13. High Intensity/ Short Duration Maximal Aerobic Power VO2 1 MET A B Power

  14. Maximal Aerobic Power Oxygen consumption, O2 deficit & O2 debt 1. Light to moderate exercise O2 deficit Steady rate VO2 Recovery VO2 (O2 debt) Oxygen consumption Rest Exercise Recovery

  15. Oxygen consumption, O2 deficit & O2 debt, continued 2. Heavy exercise Oxygen requirement O2 deficit Recovery VO2 (O2 debt) Max VO2 Oxygen consumption Rest Exercise Recovery The oxygen debt (recovery oxygen consumption) reflects both the anaerobic metabolism of exercise and the physiological adjustments that occur in recovery

  16. Blood lactate kinetics Typical in ski racing Strenuous Heavy Blood Lactate Concentration (mM/L) Moderate/sustainable Very light Time Rest (0.8-1.2 mM/L)

  17. Maximal Aerobic Power& the concept of ‘Anaerobic Threshold’ (AnT) VO2max HRmax VO2 @ AnT HR @ AnT Heart Rate Oxygen Consumption PO/Speed @ AnT PO/Speed @ VO2max Power Output (or speed)

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

  19. 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

  20. 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) Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986 Vorontsov, 2002

  21. Different patterns of system growth during childhood MATURATION 100 80 60 40 20 0 Neural Size attained as % of postnatal growth General Hormonal 2 4 6 8 10 12 14 16 18 20 Age (years) (Adapted from Scammon, 1930)

  22. Training Progression Technique Technique + Endurance + Circuit Tr. Technique + Power + Str. Tr. + End. Tr. AGE 8 13 16/18 Incorporate technical & fitness parameters with sport performance for evaluation, up to at least 16 / 17 yrs old.

  23. PEAK HEIGHT VELOCITY & PEAK BONE MASS GROWTH Height Bone Mass Males Females Relative increase per year 2 4 6 8 10 12 14 16 18 20 Age (years) (Adapted from Tanner, 1978 & Kahn, 1999)

  24. Critical Periods Aerobic Endurance: Girls = 12-14 year Boys = 12-16 year Strength Possibilities: Boys = 16-18 Girls = 14-16 (Balyi, 2002; Norris, 2002; Vorontsov, 2002)

  25. 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

  26. 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 Secondary training effects Marion, 1995

  27. 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 Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986 Vorontsov, 2002

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