AEROBIC
& GENERAL CONDITIONING
CAST SPORT SCIENCE GROUP
ENERGETICS
OVERVIEW
• When looking at the development of aerobic fitness it
is important to revisit the characteristics of the three
distinct energy systems:
•ATP-CP
•ANAEROBIC
•AEROBIC
Short duration - high
intensity
Long duration - low
intensity
Energy/Power Output
Energetics
ATP-CP
ANAEROBIC
AEROBIC
10 s 30 s
60 s
3 min
Time
15 min+
Energy/Power Output
ATP-CP
• Very high power
• Very low capacity
• Time to peak power (ms)
• Peak power & capacity (~8 – 12s?)
10 s 30 s
60 s
3 min
Time
15 min+
Energy/Power Output
ANAEROBIC
•
•
•
•
•
10 s 30 s
High Power
Limited Capacity
Time to peak power (~8s)
Peak power (~40 – 70s)
Power capacity (~90 – 120s)
60 s
3 min
Time
15 min+
Energy/Power Output
AEROBIC
• Low power
• Very high capacity
• Time to peak power (~180s)
• Peak power (~3 – 5min)
• Power capacity (extensive / hours)
10 s 30 s
60 s
3 min
15 min+
Time
6
Predominant Energy
Pathways
0s
12s
90s
15m
Hours
ATP
Predominant
system in ski
racing
ATP-CP
ATP-CP & ANAEROBIC
ANAEROBIC/AEROBIC
AEROBIC
Immediate/short-term
ANAEROBIC systems
AEROBIC
system
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.
Improvement in a year (%)
INFLUENCE OF MATURATION ON PHYSIOLOGY
Improvement due to maturation!
90
Annual gain in various
characteristics of performance
capacity of young athletes
80
Aerobic vs.
Anaerobic
development
70
60
50
Max anaerobic power
(Margaria)
40
Exc CO2
VO2max
30
B[La] post
anaerobic exercise
20
10
AnT
0
11
12
13
14
15
16
17
18
19
20
21
Age (years)
(Voitenko, 1985)
Oxygen Delivery
BLOOD
O2
LUNGS
Fe
HEART
CIRCULATION
MUSCLE
Oxygen
Utilization
• Adapted, Sutton
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
High Intensity/
Short Duration
VO2
1 MET
A
Power
B
Maximal Aerobic Power
Oxygen consumption, O2 deficit & O2 debt
1. Light to moderate exercise
Steady rate VO2
Oxygen consumption
O2 deficit
Recovery VO2
(O2 debt)
Rest
Exercise
Recovery
Oxygen consumption, O2 deficit & O2 debt, continued
2. Heavy exercise
Oxygen requirement
Oxygen consumption
O2 deficit
Max VO2
Rest
Exercise
Recovery VO2
(O2 debt)
Recovery
The oxygen debt (recovery oxygen consumption) reflects both
the anaerobic metabolism of exercise and the physiological
adjustments that occur in recovery
Blood Lactate Concentration (mM/L)
Blood lactate kinetics
Typical in
ski racing
Strenuous
Heavy
Moderate/sustainable
Very light
Time
Rest (0.8-1.2 mM/L)
Maximal Aerobic Power
VO2max
HRmax
VO2 @ AnT
PO/Speed
@ AnT
HR @ AnT
PO/Speed
@ VO2max
Power Output (or speed)
Heart Rate
Oxygen Consumption
& the concept of ‘Anaerobic Threshold’ (AnT)
Maximal Aerobic Power
B[La] peak
HRmax
B[La] @ AnT
HR @ AnT
Power Output (or speed)
Heart Rate
Blood Lactate Conc.
& the concept of 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)
Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986
Vorontsov, 2002
Different patterns of
system growth during
childhood
Size attained as % of postnatal growth
MATURATION
100
Neural
80
60
General
40
Hormonal
20
0
2
4
6
8
10
12
14
16
18
20
Age (years)
(Adapted from Scammon, 1930)
Training Progression
Technique
AGE
8
Technique
Technique
+ Endurance + Power
+ Circuit Tr. + Str. Tr.
+ End. Tr.
13
16/18
Incorporate technical & fitness parameters with sport
performance for evaluation, up to at least 16 / 17 yrs old.
PEAK HEIGHT VELOCITY & PEAK BONE MASS GROWTH
Height
Relative increase per year
Bone Mass
Males
Females
2
4
6
8
10
12
14
16
18
20
Age (years)
(Adapted from Tanner, 1978 & Kahn, 1999)
Critical Periods
Aerobic Endurance:
Girls = 12-14 year
Boys = 12-16 year
Strength Possibilities:
Boys = 16-18
Girls = 14-16
(Balyi, 2002; Norris, 2002; Vorontsov, 2002)
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
Potential Secondary Training
Effect…
– ATP-PC Power
–
–
–
–
ATP-PC Capacity
Lactate Capacity
Lactate Power
Max Aerobic Power
– Max Aerobic Power
– Lactate Capacity
– Aerobic Endurance (90%+)
– Aerobic Endurance (75%-)
– 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
Harre, 1971; Vlastovsky, 1976; Timakova, 1985; Bulgakova, 1986
Vorontsov, 2002