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IN CLASS TASK – GAME ANALYSIS:
Year 12 Oztag
Different Energy Requirements and Fitness Components for
your game performance. and
Intro: what the different energy systems and fitness Exercise Physiology
components are – a brief overview
Use data from class to demonstrate how each energy system Study Guide
in used
Find quotes/evidence to support:
Recovery times in games
Aerobic steady state
Oxygen deficit
Relationship between energy systems
Lactic acid build up or not
Fitness components used (e.g. c-v endurance, agility,
speed, co-ordination)
How would you train these energy systems.
Examples and why and justify using quotes etc.
energy needs, recovery periods or by-products.
Elite Training:
Higher intensity, faster game, more use of aerobic and more
AG. Less rest time, less recovery time. Greater lactic acid
build up. More C-V endurance, muscular endurance, speed,
power, muscular strength.
Hooker – greater strength and power especially
Halfback – greater speed, training of recovery, c-v and
muscular endurance, more aerobic energy.
AEROBIC ACTIVITY: ATP-PC
DEFINE: If recovery not enough - Start to use anaerobic glycolysis
Submaximal exercise: ( The breakdown of carbohydrate (sugar) in the absence of oxygen;
one of the major methods of producing energy in muscle fibers.)
Steady State: A level of metabolism when the oxygen
consumption satisfies the energy expenditure and the heart rate CP used
required for oxygen transport stabilizes. then some glucose
Lactic acid built up
Vo2Max: The maximum oxygen uptake; measured during exercise in recovery, come lactic acid removed
and expressed in kilograms per minute.
aerobic system used during rest to replenish CP
speed, agility, muscular power
Oxygen Deficit: The difference between oxygen uptake of the
body during early stages of exercise and during a similar
REST
duration in a steady state of exercise, sometimes considered as
the formation of oxygen debt.
ATP-CP stores being fully replenished
Lactic Acid being removed
Creatine Phosphate: Phosphocreatine, also known as creatine
Aerobic system used to aid this
phosphate or PCr, is a phosphorylated creatine molecule that is an
important energy store in skeletal muscle. It is used to generate ATP
from ADP, forming creatine for the 2 to 7 seconds following an ACTIVE RECOVERY
intense effort.
submaximal exercise
Glycogen: Carbohydrate stored in the liver and muscles. Glycogen ATP-CP and Anaerobic Glycolysis, Oxygen deficit
is used as a fuel during exercise. The body generally has enough Then aerobic system
glycogen stored to sustain 65-85 minutes of exercise. Carbo-loading Steady state reached
is a technique used by long distance athletes to increase the amount CP fuel used
of glycogen available for a long event such as a marathon.
then glucose
then fats
Body uses Glucose then fat
lactic acid removed
During recovery carbon dioxide and water are removed
then carbon dioxide
Cardio-vascular endurance - Aerobic
then water
Muscular endurance – Specific strength endurance
cardio-vascular endurance
muscular endurance
High Intensity
Energy Pathways and is the prime energy source during endurance activities
Energy production is both time and intensity related. Running These energy pathways are time duration restricted. In other
at a very high intensity, as in sprinting, means that an athlete words, once a certain time elapses that specific pathway is no
can operate effectively for only a very short period. Running at longer used. There is some controversy about these limitations
a low intensity, as in gentle jogging, means that an athlete can but the consensus is:
sustain activity for a long period. Training introduces another
variable, and the sprinter who uses sound training principles is Duration Classification Energy Supplied By
able to run at a high intensity for longer periods. Similarly, the 1 to 4 seconds Anaerobic ATP (in muscles)
endurance athlete who uses sound training methods can sustain 4 to 20 seconds Anaerobic ATP + PC
higher intensities during a set period. There is a relationship ATP + PC + Muscle
between the exercise intensity and the energy source. 20 to 45 seconds Anaerobic
glycogen
45 to 120 seconds Anaerobic, Lactic Muscle glycogen
Energy Pathways Aerobic + Muscle glycogen + lactic
120 to 240 seconds
D. Matthews and E. Fox, in their revolutionary book, "The Anaerobic acid
Physiological Basis of Physical Education and Athletics", Muscle glycogen + fatty
240 to 600 seconds Aerobic
divided the running requirements of various sports into the acids
following "energy pathways": ATP-PC and LA, LA-02, and
02. The result of muscle contraction produces ADP which when
coupled with PC regenerates ATP. PC is stored in the muscles.
ATP - Adenosine Triphosphate: a complex chemical compound Actively contracting muscles obtain ATP from glucose stored
formed with the energy released from food and stored in all cells,
in the blood stream and the breakdown of glycogen stored in
particularly muscles. Only from the energy released by the
breakdown of this compound can the cells perform work. The the muscles. Exercise for longer periods requires the complete
breakdown of ATP produces energy and ADP. oxidation of carbohydrates or free fatty acids in the
PC - Phosphate-creatine: a chemical compound stored in muscle, mitochondria. The carbohydrate store will last approx. 90
which when broken down aids in the manufacture of ATP. The minutes and the free fatty store will last several days.
combination of ADP and PC produces ATP.
LA - Lactic acid: a fatiguing metabolite of the lactic acid system
resulting from the incomplete breakdown of glucose. However All three energy systems contribute at the start of exercise but
Noakes in South Africa has discovered that although excessive the contribution depends upon the individual, the effort applied
lactate production is part of the extreme fatigue process, it is the or on the rate at which energy is used. The following graph
protons produced at the same time that restrict further performance depicts how the energy systems contribute to the manufacture
O2 means aerobic running in which ATP is manufactured from of ATP over time when exercising at 100% effort. The
food mainly sugar and fat. This system produces ATP copiously
thresholds (T) indicate the point at which the energy system is To develop this energy system, sessions of 4 to 7 seconds of
exhausted - training will improve the thresholds times. high intensity work at near peak velocity are required e.g.
3 × 10 × 30 metres with recovery of 30 seconds/repetition and 5
minutes/set.
15 × 60 metres with 60 seconds recovery
20 × 20 metres shuttle runs with 45 seconds recovery
The Anaerobic Lactate (Glycolytic) System
Once the CP stores are depleted the body resorts to stored
glucose for ATP. The breakdown of glucose or glycogen in
anaerobic conditions results in the production of lactate and
hydrogen ions. The accumulation of hydrogen ions is the
limiting factor causing fatigue in runs of 300 metres to 800
metres.
Sessions to develop this energy system:
5 to 8 × 300 metres fast - 45 seconds recovery - until pace
significantly slows
150 metre intervals at 400 metre pace - 20 seconds recovery - until
pace significantly slows
8 × 300 metres - 3 minutes recovery (lactate recovery training)
The Anaerobic (ATP-CP) Energy System There are three different working units within this energy
system: Speed Endurance, Special Endurance 1 and Special
Adenosine Triphosphate (ATP) stores in the muscle last for Endurance 2. Each of these units can be developed as follows:
approximately 2 seconds and the resynthesis of ATP from
Speed Special Special
Creatine/Phosphate (CP) will continue until CP stores are Endurance Endurance 1 Endurance 2
depleted, approximately 4 to 5 seconds. This gives us around 5 Intensity 95 to 100% 90 to 100% 90 to 100%
to 7 seconds of ATP production. Distance 80 to 150 metres 150 to 300 metres 300 to 600 metres
No of
2 to 5 1 to 5 1 to 4
Repetitions/Set
No of Sets 2 to 3 1 1 5 to 10 kilometre runs
Total 300 to 1200 300 to 1200 300 to 1200
distance/session metres metres metres Energy System recruitment
2 × 150 metres +
Example 3 × (60, 80, 100) 3 × 500 metres
2 × 200 metres
Although all energy systems turn on at the same time the
recruitment of an alternative system occurs when the current
energy system is almost depleted.
The following table provides an approximation of the
percentage contribution of the energy pathways in certain
The Aerobic Energy System
sports. (Fox et al 1993)
The aerobic energy system utilises proteins, fats and
ATP-PC LA-
carbohydrate (glycogen) for resynthesising ATP. This energy Sport O2
and LA O2
system can be developed with various intensity (Tempo) runs. Basketball 60 20 20
The types of Tempo runs are: Fencing 90 10
Field events 90 10
Continuous Tempo - long slow runs at 50 to 70% of maximum Golf swing 95 5
heart rate. This places demands on muscle and liver glycogen. The
normal response by the system is to enhance muscle and liver Gymnastics 80 15 5
glycogen storage capacities and glycolytic activity associated with Hockey 50 20 30
these processes. Distance
10 20 70
Extensive Tempo - continuous runs at 60 to 80% of maximum heart running
rate. This places demands on the system to cope with lactate Rowing 20 30 50
production. Running at this level assists the removal and turnover Skiing 33 33 33
of lactate and body's ability to tolerate greater levels of lactate.
Soccer 50 20 30
Intensive Tempo - continuous runs at 80 to 90% of maximum heart
rate. Lactate levels become high as these runs boarder on speed Sprints 90 10
endurance and special endurance. Intensive tempo training lays the Swimming
10 20 70
base for the development of anaerobic energy systems. 1.5km
Tennis 70 20 10
Sessions to develop this energy system: Volleyball 80 5 15
4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery
20 × 200m - 30 seconds recovery
10 × 400m - 60 to 90 seconds recovery
