specialist training on energy systems Flashcards
types of specialist training
altitude training
high intensity interval training
plyometrics
speed, agility, quickness (SAQ)
explain altitude training
= usually done at 2500m+ above sea level where the partial pressure of oxygen is lower
- high altitude = reduction in the diffusion gradient of oxygen between the air and lungs and between the alveoli and blood
- Therefore not as much oxygen diffuses into the blood so haemoglobin is not fully saturated with oxygen, which results in lower oxygen carrying capacity of the blood
- as less oxygen is delivered to working muscles there is a reduction in aerobic performance and V02 max and a quicker onset of anaerobic respiration
benefits of altitude training
- increased number of RBC’s
- improved aerobic performance
- more efficient gas exchange
- improved capacity of working muscles
- increased muscle myoglobin and mitochondria
- more haemoglobin
negatives of altitude training
- headaches and dizziness
- increased HR and BR
- altitude sickness
- after 14 days benefits lost
- homesickness
interval training
periods of work followed by periods of rest
four main variables to ensure specific training (interval training)
- duration of the rock interval
- intensity or speed of the work interval
- duration of the recovery interval
- number of work intervals and recovery intervals
high intensity interval training (HIIT) and example
= involves short intervals or maximum intensity exercise followed by a recovery interval of low to moderate intensity exercise
e.g. 4 mins of intense exercise made up of 8X20 secs max effort work intervals each followed by 10 secs recovery interval
which type of respiration is the work interval and the recovery interval
work interval = anaerobic
recovery = aerobic
variations of HIT involve:
- different numbers of high intensity work and low intensity recovery intervals
- different lengths of time for work and recovery intervals
- different exercise intensity for the recovery interval
advantages of HIIT
- builds explosive power and speed
- helps with aerobic and anaerobic endurance
- increased glycogen metabolism reducing type 2 diabetes
disadvantages of HIIT
- injury
- distress
- reversibility and loss of interest
plyometrics
involves repeated rapid stretching and contracting of muscles to increase muscle power
- high intensity explosive activities such as hopping, bouncing and uses fast twitch fibres
- muscles cn generate more force if they have been stretched previously.
- if eccentric contraction happens first (stretches muscle) then concentric, the force generated can be increased dramatically
stretch shortening cycle
eccentric phase:
- on landing, the muscles perform an eccentric contraction where it lengthens under tension
amortisation phase:
- time between eccentric and concentric muscle contraction needs to be as short as possible so the energy stored from the eccentric contraction is not lost. When E contraction occurs lots of the energy required to stretch of lighten the muscle is lost as heat but some energy is stored for next C contraction
Concentric phase: uses the stored energy to increase the force of the contraction
example of plyometrics to develop arm strength
- throwing and catching medicine ball
- tricep muscles experience a quick stretch when catching the ball.
- This is followed by a concentric muscle action as the triceps extends the arms in execution of throw
example of plyometrics to develop leg strength
- line of hurdles and jump over the hurdles
- recovery as you walk back to the start line
