aerobic & general conditioning cast sport science group
TRANSCRIPT
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AEROBIC& GENERAL CONDITIONING
CAST SPORT SCIENCE GROUP
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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
Long duration - low intensity
•ATP-CP•ANAEROBIC•AEROBIC
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EnergeticsE
ner
gy/
Po
wer
Ou
tpu
t
Time
ATP-CP
ANAEROBIC
AEROBIC
10 s 30 s 60 s 3 min 15 min+
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En
erg
y/P
ow
er O
utp
ut
Time
ATP-CP
10 s 30 s 60 s 3 min 15 min+
• Very high power• Very low capacity• Time to peak power (ms)• Peak power & capacity (~8 – 12s?)
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En
erg
y/P
ow
er O
utp
ut
Time
ANAEROBIC
10 s 30 s 60 s 3 min 15 min+
• High Power• Limited Capacity• Time to peak power (~8s)• Peak power (~40 – 70s)• Power capacity (~90 – 120s)
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6
En
erg
y/P
ow
er O
utp
ut
Time
AEROBIC
10 s 30 s 60 s 3 min 15 min+
• Low power• Very high capacity• Time to peak power (~180s)• Peak power (~3 – 5min)• Power capacity (extensive / hours)
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Predominant Energy Pathways
ATP
ATP-CP
ATP-CP & ANAEROBIC
ANAEROBIC/AEROBIC
AEROBIC
Immediate/short-termANAEROBIC systems
AEROBICsystem
0s 12s 90s 15m Hours
Predominant system in ski racing
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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, BUT remain 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.
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90
80
70
60
50
40
30
20
10
0
Imp
rove
men
t in
a y
ear
(%)
11 12 13 14 15 16 17 18 19 20 21
Age (years)(Voitenko, 1985)
Annual gain in variouscharacteristics of performancecapacity of young athletes
VO2max
Exc CO2
Max anaerobic power(Margaria)
AnT
B[La] postanaerobic exercise
INFLUENCE OF MATURATION ON PHYSIOLOGY
Aerobic vs. Anaerobic development
Improvement due to maturation!
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• Adapted, Sutton
LUNGS
BLOODO2
HEART
MUSCLE
Fe
Oxygen Delivery
CIRCULATION
Oxygen Utilization
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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
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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!
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Maximal Aerobic Power
VO2
PowerA B
1 MET
High Intensity/Short Duration
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Maximal Aerobic Power
Oxygen consumption, O2 deficit & O2 debt
1. Light to moderate exerciseO
xyge
n co
nsum
ptio
n
Steady rate VO2
Rest Exercise Recovery
Recovery VO2
(O2 debt)
O2 deficit
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Oxygen consumption, O2 deficit & O2 debt, continued
2. Heavy exercise
Oxy
gen
cons
umpt
ion
Oxygen requirement
Rest Exercise Recovery
Recovery VO2
(O2 debt)
O2 deficit
Max VO2
The oxygen debt (recovery oxygen consumption) reflects boththe anaerobic metabolism of exercise and the physiological adjustments that occur in recovery
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Blood lactate kinetics
Blo
od L
acta
te C
once
ntra
tion
(mM
/L)
Time
Strenuous
Heavy
Moderate/sustainable
Very light
Rest (0.8-1.2 mM/L)
Typical in ski racing
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Maximal Aerobic Power& the concept of ‘Anaerobic Threshold’ (AnT)O
xyg
en C
on
sum
pti
on
Power Output (or speed)
VO2max
PO/Speed@ AnT
HRmax Heart R
ate
VO2 @ AnT HR @ AnT
PO/Speed@ VO2max
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Maximal Aerobic Power
& the concept of AnTB
loo
d L
acta
te C
on
c.
Power Output (or speed)
B[La] peak
HRmax Heart R
ate
B[La] @ AnT HR @ AnT
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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
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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)
Vorontsov, 2002Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986
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100
80
60
40
20
0
Siz
e a
ttain
ed a
s %
of p
ost
na
tal g
row
th
2 4 6 8 10 12 14 16 18 20
Age (years)
Different patterns of system growth during childhood
General
Neural
Hormonal
MATURATION
(Adapted from Scammon, 1930)
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Training Progression
Technique Technique+ Endurance+ Circuit Tr.
Technique+ Power+ Str. Tr.+ End. Tr.AGE
8 13 16/18
Incorporate technical & fitness parameters with sportperformance for evaluation, up to at least 16 / 17 yrs old.
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2 4 6 8 10 12 14 16 18 20
Age (years)(Adapted from Tanner, 1978 & Kahn, 1999)
Re
lati
ve
inc
rea
se
pe
r ye
ar
FemalesMales
PEAK HEIGHT VELOCITY & PEAK BONE MASS GROWTH
Height
Bone Mass
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Aerobic Endurance:
Girls = 12-14 year
Boys = 12-16 year
Strength Possibilities:
Boys = 16-18
Girls = 14-16
(Balyi, 2002; Norris, 2002; Vorontsov, 2002)
Critical Periods
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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
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Secondary training effects
• 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
Marion, 1995
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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
Vorontsov, 2002Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986