Lecture 3 Flashcards
Development of the Aerobic System for Team Sports (35 cards)
What are the 3 energy systems?
The phosphagen system (ATP-PC)
Glycolysis
The oxidative system
No single energy system provides complete supply of energy.
When does the aerobic system dominate?
Despite not being fully active until ~45 s after onset of exercise, it contributes before this.
Aerobic energy supply dominates after ~75 s of near-maximal effort
What are the aims of aerobic training?
Improve oxygen delivery, extraction, and use by muscles
Increase ability to use fat and lactate as fuel
Boost aerobic capacity (VO₂ max)
Improve endurance and delay fatigue
What is VO₂max?
VO₂max is the maximum amount of oxygen your body can use during exercise, reflecting your aerobic fitness and limited by how well your body delivers and uses oxygen.
Aerobic fuel use in prolonged exercise
30–180 min at 60–85% VO₂max relies on aerobic metabolism
CHO is most important; fat and PC contribute
Protein <2% unless duration >3 hours
What is the crossover concept?
Low-intensity (<30% VO₂max): fats are primary fuel
High-intensity (>70% VO₂max): CHO becomes primary
Shift caused by fast muscle fibre use
Aerobic system in team sports
Fuels lower-intensity actions
Likely the majority of the game
Also fuels recovery between high-intensity efforts
Repeated sprints – energy use
Anaerobic systems dominate early
Recovery driven by aerobic system
Aerobic contribution increases over time
Aerobic training adaptations – Peripheral
Enhanced enzyme activity
Fibre type transformation
Increased capillarisation
↑ mitochondria size and number
Aerobic training adaptations – Central
Increased heart size
Improved blood flow capacity
↑ lung size and capacity
↑ blood transportation (haemoglobin)
Improved VO₂ kinetics
What is MAS (Maximal Aerobic Speed)?
Lowest running speed at VO₂max
Developed to increase training specificity and load monitoring
Used to group athletes for intensity-based training
How is MAS used in training?
Used to prescribe intensity (e.g. 120% MAS for 15s)
Different athletes can run different distances in the same time
Can use >100% MAS (very fatiguing)
Training the aerobic system with the ball (SSG)
Same VO₂max improvements as without ball
Adds skill-specific and positional adaptations
Adjust intensity by changing team size, rules, pitch, and duration
Training aerobic system without the ball
4 x 4 min @ 90–95% HRmax, 3 min rest
VO₂max ↑ 6.6–11%, ↑ lactate threshold speed
↑ match performance: distance, sprint count, ball involvement
Circuit training
Combines stations (weights, sport-specific tasks)
Can train both lactic acid and aerobic systems
Adaptable by changing work/rest, mode, etc.
Continuous & fartlek training
LSD: 60–80% HRmax, longer than race
High-threshold: Zone 4–5, 20–50 min
Fartlek: 2–3x/week, mixed intensity, ~20–30 min, exposes athlete to anaerobic threshold
Aerobic interval training
Mode: running/circuit
Duration: typically 1–4 min
Intensity: max or supra-max, with sub-max recovery
Volume depends on session type
Improving aerobic power
Time spent ≥100% intensity is key to aerobic endurance in trained athletes
Sub-max methods less effective for trained players
Speed endurance training
Aims to prolong high-speed effort
Trains all 3 energy systems
Anaerobic during effort, aerobic during rest
Repeatability is crucial for match performance
Production vs. Maintenance training
Production: 10–40s, 90–100%, 1:5–6 rest
Maintenance: 20–75s, 70–90%, 1:1–3 rest
Builds tolerance and repeatability under fatigue
Key considerations for aerobic development
Intensity, duration, interval must match sport demands
Use variety: continuous, long/short intervals
Individualise programs
Limitations of games-based conditioning
HR/intensity lower than traditional methods
Depends on athlete intent and game design
Combine with traditional training for full benefit
Does the anaerobic sytem ever hit 0?
No
Does the aerobic sysytem produce ATP and fatigue inducing by products?
Yes it is the most efficient ATP producing system
No it does not product bi products
