Impact of Specialist Training Methods on Energy Systems

Question 1

What is altitude training?

Answer 1

Athletes train at an altitude of at least 2400m above sea level where the partial pressure of oxygen is lower.

Question 2

Why do athletes use altitude training?

Answer 2

To give them an advantage over their opponents

Question 3

How does altitude training effect the body?

Answer 3

Low partial pressures of oxygen negatively impacts on efficiency of oxygen transport to the working muscles.

Heart now has to beat faster and athletes MV rate also needs to increase.

More red blood cells are produced to compensate for the lower amount of oxygen.

Increased red blood cell count now creates an advantage for the athlete comes back down closer to sea level.

They can now transport a greater amount of oxygen.

Question 4

How long does the athletes acclimatisation to altitude training conditions last? Why is this important?

Answer 4

up to 14 days

Therefore, altitude training camps are timed so that they have an effect during an important competition.

Question 5

What are the cons of altitude training?

Answer 5

• Sceptics claim that the benefits actually wear off within a few days of returning to sea level

• Some argue that the reduced capacity to train at altitude actually lowers fitness levels

• Considerable cost and travel time involved

• Risk of altitude sickness

• Psychological problems of being away from family

• Fatigue caused by long distance travel

Question 6

What are the three phases of the altitude training schedule when training at altitude?

Answer 6

Acclimatisation – starts immediately on arrival. Light training, lots of recovery time. (lasts 3-10 days).

Primary training – progressively increase training until it is at same stage as at sea level. (lasts 1-3 weeks).

Recovery – prepare to return to sea level. Reduce training load to relieve fatigue. (lasts 2-5 days).

Question 7

What are the three phases of the altitude training schedule when returning to sea level?

Answer 7

Positive phase – in first 1-4 days. A visible increase in oxygen carrying capacity of blood.

Progressive return to sea level – a dip in performance due to altered fitness levels.

Fitness Peak – after 15-20 days. Optimal time for competition. Combination of improved oxygen transport and maintenance of breathing adaptations.

Question 8

What is the use of plyometrics training?

Answer 8

Used to improve power and explosive strength.

Question 9

What muscle fibres does plyometrics training use?

Answer 9

Fast twitch fibres/Type 2

Question 10

What energy production does plyometrics use?

Answer 10

anaerobic energy production
utilises the ATP-PC system

Question 11

How is plyometrics training performed?

Answer 11

It is performed by bounding between raised platforms which leads to the three types of muscular contraction (EAC).

Question 12

What are the three phases in plyometrcis training?

Answer 12

The stretch happens first which is followed by a strong concentric contraction.

1) eccentric phase
2) amortisation phase
3) concentric phase

Question 13

What happens at the eccentric phase in plyometrics training?

Answer 13

The muscle undergoes an eccentric phase as it lengthens. In this stage, potential elastic energy is stored as the agonist is preloading.

Question 14

What happens at the amortisation phase in plyometrics training?

Answer 14

The time period between the eccentric and concentric phases. The shorter this phase, the better the retention of the elastic energy.

Question 15

What sports is plyometrics training useful for?

Answer 15

Basketball
Hurdling

Question 16

What are the cons of plyometrics training?

Answer 16

Plyometrics training puts the muscles and joints under a lot of stress which increases the risk of injury.

Risk of overtraining.

Question 17

What happens at the concentric phase in plyometrics training?

Answer 17

The elastic energy helps to stimulate a powerful muscular contraction. The stretch reflex prevents overstretching by contracting the agonist muscle and relaxing the antagonist.

Question 18

How does stretch reflex work to prevent injury in plyometrics training?

Answer 18

Muscle spindles detect the stretch, causing the stretch reflex to be activated.

A nerve impulse is sent (to the spinal cord) via the central nervous system (afferent impulses).

Elastic energy stored; this protects over stretching of muscles/avoids injury.

Question 19

What does SAQ training stand for?

Answer 19

Speed Agility Quickness Training

Question 20

What are the problems with basic training methods?

Answer 20

Time consuming
Motivation problems
Can be expensive (equipment/facilities)
Validity - do they target the fitness component effectively?

Question 21

What is EPOC?

Answer 21

Excess Post-Exercise Oxygen Consumption

Question 22

What is SAQ training useful for?

Answer 22

Improving speed, agility, and quickness.

Question 23

What sports is SAQ training useful for?

Answer 23

Usually game based, high intensity sports
Hockey
Netball
Athletics

Question 24

How does SAQ training effect the anaerobic energy system?

Answer 24

Improves anaerobic energy production through the ATP-PC and glycolytic systems.

Question 25

What is SAQ training?

Answer 25

SAQ training consists of short, intense drills that involve quick acceleration and deceleration while moving backward, forward or side-to-side.

Question 26

How is SAQ training performed?

Answer 26

Keep drills specific to the sport. It is important that the athlete repeats the exact technique they will be using.

Maintain correct body mechanics, so that the drills correctly reflect the movements in the sport to avoid creating bad technique.

Keep SAQ drills short.

It’s all about repetition and short bursts, NOT building the aerobic system. Keep drills between 2–10 seconds with at least a 20-second rest between repetitions.

The complete session can be as short as 5 minutes long. It works the ATP-PC system.

Keep repeating the drill – your body will naturally respond quicker.

Question 27

Give an example of SAQ training methods.

Answer 27

Short, sharp runs around cones.

Question 28

What are the cons of SAQ training?

Answer 28

Faults in technique can lead to injury if they are not addressed before training.

High-impact, risk of acute injury.

Not appropriate for all ages

Question 29

What are the pros of SAQ training?

Answer 29

Resistance Running recruits more muscle fibres than normal running.

Assisted Training increases the frequency at which the brain sends impulses to the working muscles which will increase muscle fibre recruitment and muscle power output.

Improves balance.

Improves neuromuscular firing patterns.

Increases proportion of fast-twitch muscle fibres.

Question 30

What is the theory of SAQ training?

Answer 30

Training aimed at the development of motor abilities and the control of body movement through the development of the neuromuscular system. It aims to improve the athlete’s ability to perform explosive multi-directional movements by reprogramming the neuromuscular system to work effectively

The combination of Eccentric and Concentric muscle contractions cause more neuromuscular pathways to be created.

Question 31

What is High-Intensity Interval Training (HIIT)

Answer 31

The performance of multiple short bursts of maximal intensity exercise followed by a limited rest or recovery period.

Question 32

Is HIIT anaerobic or aerobic energy production?

Answer 32

HIIT training involves anaerobic energy production.

Question 33

What energy systems does HIIT train?

Answer 33

HIIT trains the ATP-PC and the glycolytic energy systems

Question 34

How long does a HIIT session last?

Answer 34

Due to the short amount of time spent exercising and short recover times, a whole exercise session can be performed in about 10-15 minutes.

Question 35

What performers benefit most from HIIT training?

Answer 35

HIIT is useful for team sports that require changes in intensity, such as rugby and football.

Question 36

What are the pros and cons of HIIT.

Answer 36

Pros
- Can improve VO2 max through improved aerobic fitness

Cons
- Due to the high intensity, this method is not safe for those with health issues.