Exercise Physiology

Physiology and Bioenergetics:

To begin we must understand what energy is and how it affects the body, as well as the energy systems that help produce our athletic movements. As Herger states there are two laws of energy, one is that energy can never be created or destroyed “continuum”, and two that there will always be some energy loss “inefficiency”. People use food for energy, when the calories found in the food allow muscles to contract and apply force on an object, we are exhibiting kinetic energy; the energy needed to accelerate the mass of a shot, discus, hammer or javelin, as well as the weight training exercises.

There are two types of muscle fibers that are in the human body, type 1 which are generally referred to as slow twitch muscles, and type 2 muscles which are referred to as fast twitch. Type 1 which have small motor neurons, and are slow oxidative, which implies that they utilize oxygen for their fuel. The type 1 muscle fibers produce little force, but are slow to fatigue. The type 2 muscle fibers are categorized into two sub-categories, type 2a and type 2b; type 2a muscle fibers are the most common of the type 2 fibers and are found in fit individuals and utilize the glycolytic energy system, meaning they are anaerobic and work without oxygen, due to this they produce a lot of force but fatigue faster. Type 2b muscle fibers are least common and are extremely powerful.

For the most part the athletes in the power events such as the throws and weightlifting have a higher percentage of type II (fast twitch) muscles in their body, however, this difference is rather minimal for the non-elite athletes which make up less than 1% of the world population. This balance in muscle type allows humans to adapt to daily situations, however, one must train the type II muscles to help better recruit them for greater athletic performance in the throwing events of track and field.

As mentioned in the previous paragraph, were two energy systems, oxidative and glycolytic. These two energy systems should be understood to provide the most efficient training program for the needs of the athlete, as well as the need of the athlete in that particular point in the season (process of periodization). Aside from knowledge of the energy systems, is the need to understand the proper work to rest ratio needed to meet the demands of training and prevent the result of overtraining the athlete or oneself.

The use of the two energy systems and the components of the energy system in the training plan will best help the athlete peak for success. These systems are the aerobic and anaerobic systems. The aerobic system is fueled by oxidative reactions, and the anaerobic system is composed of both the phosphagen system (not previously mentioned) fueled by creatine phosphate, and glycolytic fueled by carbohydrates.

The two forms of training that a thrower will fall under is either the phosphagen and fast glycolysis; as these energy systems will produce the most explosive result. Table 1.1 outlines the systems as well as the intensity, duration, and work to rest ratio for each. While choosing the correct system, the coach or athlete must choose by first the intensity and secondly the duration.

Responses to Training:

General adaptation syndrome states that systems will adapt to the level, intensity and volume of exercise and training. This is an important concept since it will dictate how the athlete will train throughout their season. In the beginning of training the body is able to improve quickly in both lifting gains and technique due to the neural adaptations in improved motor recruitment and learning how to perform the activity. Therefore, an athlete will see a great increase in weight lifted rapidly due to the learning of the exercise, faster than that when they become an experienced lifter.

Physiological changes that occur as well in response to training include greater cross sectional area, which is deserved, as a larger muscle will be able to produce a larger force. Increase in bone density will also improve through weight training; this could be an excellent selling point for lifting to the female athlete, since it will help decrease the risk of osteoporosis later in life.

There are, however, some concerns that accompany training and that is the concept of overtraining. Overtraining can be characterized in anaerobic training as a decreased desire to train, as well as decrease results if not caught over time. Figure 1.2 shows the various stages of overtraining.
1.2
Stages-

1. no effect

2. probably no effect

3. probably decreased performance

4. decreased performance

Resistance Training:

I feel that we all have a knowledge of what resistance training is, however, the need to understand how to properly program is where it becomes complicated to the novice coach. Don’t worry with this book I already created an entire year plan for strength and conditioning with the desired training blocks for a competitive thrower, as well as the sets and reps, percentages, and the type of sprints and throwing progressions an athlete should do throughout the year to bring out the best of their abilities, I am writing this subsection that you will understand how I was able to achieve such a scientific plan to help you out!

The content below about resistance training is written in bullets and in note form to help the coach better visualize exactly how it works, sometimes it all gets lost in words!

SAID Principle- Specific Adaptations to Imposed Demands

• To enhance strength, power, speed, agility, coordination, flexibility, local muscular endurance, aerobic capacity, sports performance, injury prevention

Progressions:

Increase loads → Increase Sets → Increase Exercise → Increase Sessions →Decrease rest period

Needs Analysis-

Movement of the sport, physiology, injury analysis of the sport, assess the athlete training status, physical testing and evaluation, primary training goal, resistance training status.

Exercise Selection:

• Exercise type- main muscle areas, core muscle exercises, assistance exercises, prehab/rehab, structural and power exercises

• Movement analysis of the sport: Jumping, Rowing, Running, Throwing

• Planes of the body

• Exercise Technique Experience

• Available Equipment and Time

Training Status-

Beginner 2-3 days of training per week

Intermediate 3-4 days of training per week, with a split routine

Advanced 4+ days of training per week, with a split routine

Season Plan-

Off Season- 4-6 days of training week

Pre-Season- 3-4 days of training week

In Season- 1-2 days of training week

Post Season- 1-3 days of training week

Exercise Order

Power → Other Core →Assistance

Training Loads-

• Based on Percentage of 1 rep max

• Increase load with the “2 for 2” rule. If the athlete performs 2 reps above prescribed weight for 2 consecutive weeks, increase load

Volume-

Weight lifted x Reps x Sets = Volume

Ex. 50x10x2= 1000

Rest Period-

Heavier Load = Longer Rest

Periodization:

Microcycle- 1-4 weeks

Mesocycle- Several weeks to several months

Macrocycle- 1 to 4 years

Prep period- No planned competition

1^st Transition- break from high volume and intensity

Competition- Peak strength and power, increase skill technique

2^nd Transition- unstructured

Off-Season- hypertrophy/strength goals

Preseason- strength/power goals

In-season- maintenance

Post-season- non-specific training