AEROBIC& GENERAL CONDITIONING

CAST SPORT SCIENCE GROUP

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

EnergeticsE

ner

gy/

Po

wer

Ou

tpu

t

Time

ATP-CP

ANAEROBIC

AEROBIC

10 s 30 s 60 s 3 min 15 min+

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?)

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)

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)

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

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.

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!

• Adapted, Sutton

LUNGS

BLOODO2

HEART

MUSCLE

Fe

Oxygen Delivery

CIRCULATION

Oxygen Utilization

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

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!

Maximal Aerobic Power

VO2

PowerA B

1 MET

High Intensity/Short Duration

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

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

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

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

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

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

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

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)

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.

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

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

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

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

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