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Energy Systems
- ATP/PC
- Lactic Acid
- Aerobic
The human body has three energy systems that provide energy
1. The ATP/PC System
2. The Lactic Acid System
3. The Aerobic System
Energy for activity is stored in the muscles in the form of ATP.
ATP is stored in small amounts in the body, which is sufficient to provide energy for short burst of muscular effort before it fully breaks down. However, through a process of resynthesis the body has the ability to produce more ATP to continue the exercise effort, depending on the type and length of activity.
Each energy system plays a unique role in helping the body to have sufficient ATP molecules and energy at various intensities and duration of activity.
Watch the videos in the correct order
1. The role of ATP
2. The ATP/PC System
3. The Lactate System
4. The Aerobic System
Complete the attached table
Complete the Energy Systems POST TEST in Google Classroom
Energy Systems Summary
The energy systems should not be thought of as individual units that operate independently of one another. Although the systems have been referred to individually, they actually function together. This gives rise to the term predominant energy system, or the system that is being most utilsed at that point in time.
Complete HANDOUT -
Application:
Complete the following past HSC examination questions
a. Compare the two anaerobic systems (5 marks) - 2014
b. Compare TWO different energy systems by exploring their duration, sources of fuel and causes of fatigue. Use examples to support your answer (7 marks) - 2017
types of training and training methods
- aerobic, eg continuous, Fartlek, aerobic interval, circuit
- anaerobic, eg anaerobic interval
- flexibility, eg static, ballistic, PNF, dynamic
- strength training, eg free/fixed weights, elastic, hydraulic
Introduction to types of training and training methods
Activity: Open a DOC
Choose a well-known athlete - cut and paste their photo into the Doc...in rest and relaxation mode :)
What sport do they play? - insert a pic of them competing in thier choosen sport
How often do you think they train? (frequency) - insert a pic of them training with their team/coach
Describe the type of training you think they would complete (type) - insert a pic of them doing this
Justify WHICH energy system is uesd predominatly by this athlete
Introduction:
Types of training and training methods need to be understood well in order to select and design the appropriate training program for an athlete. Training is what athletes do in order to improve their performance. However, training gains are also specific to the training. Training benefits are specific to the speed of movement, muscles used, types of contractions, intensity and duration of the training.
The basic rule of training is that the body makes specific improvements in response to the stress placed on it. If the stress is that the muscle ran out of glycogen stores then more glycogen is stored. If the stress is that the muscle could not lift the weight again, then hypertrophy occurs to enable the muscle to lift the weight again. This is always the case and so it is important that an athlete uses training types and methods that are most closely related to their sport (specificity). The types of training include: aerobic, anaerobic, flexibility and strength training.
Aerobic Training
Aerobic Training
Specifically targets the aerobic energy system and the cardiovascular system, which improves the delivery of oxygen to enhance its use.
Should be done at least 3 times a week, at an intensity between 70% and 80% of their maximum heart rate, and normally goes for 30+min in duration (incorporate the FITT principle)
Is suited for all sports as it provides the base work for an athlete’s fitness. This is because it is the training that will specifically develop the cardiovascular system, and because the delivery of oxygen is vital in the recovery of each energy system.
Aerobic training is the best suited for: marathons, triathlons, long-distance, cycling such as the Tour de France, Iron Man events, cross-country skiing, and AFL
This type of training affects performance by increasing the delivery of oxygen to the muscles, improving removal of waste products for all energy systems and enhancing the muscles ability to use the aerobic energy system.
There are various training methods that can be utilised in this training type, which include: Continuous, Fartlek, aerobic interval, circuit.
Continuous Training
Continuous Training
Fartlek
Fartlek
Aerobic/long interval
Aerobic/long interval
Circuit
Circuit
Continuous Training
Continuous Training
Continuous training without rest for at least 20-30mins. the majority of continuous training will be long and slow distance; however, more elite athletes will utilise high-intensity continuous training.
is when the athlete performs the same activity at the same intensity for a specified duration of time, such as 30 min.
Examples of this training method include going for a run at a set speed on a flat track, or riding an exercise bike at a set intensity. The identifiable factor for this method is that the intensity and activity does not change.
Continuous training is best suited for sports where the intensity does not change very much and the same activity is repeated throughout the competition.
These include sports such as: long distance rowing, marathon running, long distance swimming, and long distance indoor cycling
Fartlek Training
Fartlek Training
Fartlek training- or "speed play" - involves continuous exercise with sprints or a higher intensity effort (eg hill climb) interspersed throughout the session. This engages both anaerobic and aerobic energy systems.
is when the athlete participates in a singular activity with random varying intensities eg this could be going for a run where the speed varies from a walk to a sprint and then slows down to 10km/h before going back up to 14km/h
Each intensity could go for the same length of time, or vary
Alternatively, the intensity of the run could change by altering the incline or decline
The intensity must vary multiple times
Fartlek is best suited for sports that have frequent random changes in intensity
These include sports such as: soccer, AFL, Netball, long distance cycling with a sprint finish
Aerobic / Long Interval
Aerobic / Long Interval
Aerobic interval training- involves alternating repetitions of an exercise and a period of rest or recovery. The rest period for aerobic interval training is usually quiet short. This short rest period does not allow for full recovery and therefore maintains stress on the aerobic system.
Involves a single activity with specified changes in intensity at specific times or lengths within the session.
These changes will alternate between two set intensities and generally have a longer duration or length at the higher intensity than at the lower intensity. This method of training could be running 1500m at 80% and then jogging 400m at 40%. This would then be repeated a set number of times, which for this example could be 5 times.
Another example might be to have the athlete ride an exercise bike for 9 min at 75%, then switch to 50% for 1 min repeated 6 times.
Aerobic interval training is best suited for sports where there are extended periods of work, followed by a form of rest before further exertion is required.
These include sports such as: basketball, netball, and biathlon
Circuit Training
Circuit Training
Circuit training involves a series of exercises that are performed one after the other with little or no rest in between each exercise. The exercise can be based on time or repetitions.
is various activities that are done for a set time before moving on to the next activity.
Intensity during circuit training can vary or stay the same.
Circuit training can be used for multiple types of training, but the syllabus focus is on aerobic training. For the circuit to be aerobic, it needs focus on aerobic activities, NOT strength, flexibility, anaerobic systems or anything else.
This might look like 5 min on a bike at 70%, swimming for 5 min at 75%, cross-trainer for 5 min at 80%, and 5 min on a rower at 75%.
Circuit training is best suited for sports, which have multiple types of activity.
These include sports such as: summer and winter triathlons, Iron Man, and summer and winter quadrathlons because it more closely replicates the sport
Activity:
Select from each of the following columns OR use your selected elite athlete from the start of this critical question
Design a circuit training session for an athlete of your choice. Discuss the exercise selection, the number of stations, repetitions and rest periods.
Sport
Sport
Netball
AFL
Triathlon
Rugby League
Soccer
Gender
Gender
Females
Males
Age
Age
Under 12's
Under 15's
16 Year Rep Team
C Grade Local Comp
A Grade Local Comp
NSW State Team
Australian Team
Think about:
the number of stations
the type of exercise (incorporate both strength and cardio)
the intensity (% MHR) and time spent at each stataion
rest intervals ??
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