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Training the 3 Energy Systems

Malpelli, R., & Telford, A. (2010) Nelson Physical Education: VCE Units 3 & 4. Australia: Cengage Learning Australia.
by

Kane Shaw

on 24 July 2011

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Transcript of Training the 3 Energy Systems

Training the 3 Energy Systems Important in all training programs Specifity: Making sure that once you know what you want to develop from analysing a game, you base your training on that area ATP-PC System Short-interval, sprint training & plyometrics are common ways to train the ATP-PC system An example of this training is a 10 second maximal intensity effort This duration of effort will require around 3 minutes to fully replenish PC stores If this effort only lasts for 5 seconds then recovery only needs to be 30 - 60 seconds This form of training will have little input from Anaerobic glycolysis and will specifically train the ATP-PC System Passive recovery is the chosen type of recovery The work to rest ratio is 1:3 - 1:5 depending on intensity and duration Can you think of any sports
that would benefit from this type of training??? Anaerobic glycolysis range of maximal energy production of 45 - 60 seconds at 85% Max heart rate Referred to as being above the anaerobic threshold Shows the greatest rate of improvement
from training at this level compared to the other energy systems limiting factor??? Build up of Hydrogen ions from the incomplete breakdown of glucose in the resynthesis of ATP How do we counteract this?? Recovery!! repeated efforts of 30 - 90 seconds with a work to rest ratio of 1:2 or 1:3 will allow for large amounts of lactate to be removed and converted back into reuseable glycogen therefore if you work above the anaerobic threshold for 60 seconds, how long should you rest for??? Answer: 120 - 180 seconds BENefits?? Training above the anaerobic threshold will help increase lactic acid tolerance and delay the lactate inflection point The training intensities for Anaerobic Glycolysis are predominately driven by glycogen alone Therefore High GI foods should be consumed post exercise with a rest of 24 - 36 hours between high intensity sessions Aerobic Glycolysis Can you think of any sports that would predominantly
use this energy system? Much less capacity for improvement from training programs than the anaerobic systems Aerobic Glycolysis occurs in the presence of oxygen This presence of oxygen means that glycogen can be broken down completely with no build up or production of fatiguing metabolic by-products The aerobic system also produces 20 - 30 times more ATP than the other energy systems Aerobic Training can be either high or low intensity Some training methods used include continuous, long interval or circuit training High intensity aerobic training is best
carried out with interval training at an intensity
of 80% - 90% Max Heart Rate The work to rest ratio when training at this energy system should be 1:0.5 or 1:0.25 So if you work at 4 minutes at 80%, how long should you rest for?? answer: 1 minute Most low intensity training programs target a heart rate of 70% - 85% for periods of 30 minutes What activities do you think would fit into this category??? Recovery should be passive with low intensity training It is recommended that you use an active recovery method with high intensity training
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