AEROBIC

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AEROBIC GENERAL CONDITIONING

• CAST SPORT SCIENCE GROUP

2
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

• ATP-CP
• ANAEROBIC
• AEROBIC

Long duration - low intensity
3
Energetics
ATP-CP
ANAEROBIC
Energy/Power Output
AEROBIC
10 s 30 s 60 s 3 min 15 min

Time
4
ATP-CP

• Very high power
• Very low capacity
• Time to peak power (ms)
• Peak power capacity (8 12s?)

Energy/Power Output
10 s 30 s 60 s 3 min 15 min

Time
5
ANAEROBIC

• High Power
• Limited Capacity
• Time to peak power (8s)
• Peak power (40 70s)
• Power capacity (90 120s)

Energy/Power Output
10 s 30 s 60 s 3 min 15 min

Time
6
AEROBIC

• Low power
• Very high capacity
• Time to peak power (180s)
• Peak power (3 5min)
• Power capacity (extensive / hours)

Energy/Power Output
10 s 30 s 60 s 3 min 15 min

Time
7
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
8
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.

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INFLUENCE OF MATURATION ON PHYSIOLOGY
Improvement due to maturation!
90 80 70 60 50 40 30 20 10 0
Annual gain in various characteristics of
performance capacity of young athletes
Aerobic vs. Anaerobic development
Max anaerobic power (Margaria)
Improvement in a year ()
Exc CO2
VO2max
BLa post anaerobic exercise
AnT
11 12 13 14 15
16 17 18 19 20
21
Age (years)
(Voitenko, 1985)
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Oxygen Delivery
BLOOD O2
LUNGS
HEART
Fe
CIRCULATION
Oxygen Utilization
MUSCLE

• Adapted, Sutton

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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

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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!

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Maximal Aerobic Power
High Intensity/ Short Duration
VO2
1 MET
A
B
Power
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Maximal Aerobic Power
Oxygen consumption, O2 deficit O2 debt
1. Light to moderate exercise
O2 deficit
Steady rate VO2
Recovery VO2 (O2 debt)
Oxygen consumption
Rest Exercise Recovery
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Oxygen consumption, O2 deficit O2 debt,
continued
2. Heavy exercise
Oxygen requirement
O2 deficit
Recovery VO2 (O2 debt)
Max VO2
Oxygen consumption
Rest Exercise Recovery
The oxygen debt (recovery oxygen consumption)
reflects both the anaerobic metabolism of
exercise and the physiological adjustments that
occur in recovery
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Blood lactate kinetics
Typical in ski racing
Strenuous
Heavy
Blood Lactate Concentration (mM/L)
Moderate/sustainable
Very light
Time
Rest (0.8-1.2 mM/L)
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Maximal Aerobic Power the concept of Anaerobic
Threshold (AnT)
VO2max
HRmax
VO2 _at_ AnT
HR _at_ AnT
Heart Rate
Oxygen Consumption
PO/Speed _at_ AnT
PO/Speed _at_ VO2max
Power Output (or speed)
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Maximal Aerobic Power the concept of AnT
BLa peak
HRmax
BLa _at_ AnT
HR _at_ AnT
Heart Rate
Blood Lactate Conc.
Power Output (or speed)
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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

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• 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
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Different patterns of system growth during
childhood
MATURATION
100 80 60 40 20 0
Neural
Size attained as of postnatal growth
General
Hormonal
2 4 6 8 10 12 14
16 18 20
Age (years)
(Adapted from Scammon, 1930)
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Training Progression
Technique
Technique Endurance Circuit Tr.
Technique Power Str. Tr. End. Tr.
AGE 8 13
16/18
Incorporate technical fitness parameters with
sport performance for evaluation, up to at least
16 / 17 yrs old.
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PEAK HEIGHT VELOCITY PEAK BONE MASS GROWTH
Height
Bone Mass
Males
Females
Relative increase per year
2 4 6 8 10 12 14
16 18 20
Age (years)
(Adapted from Tanner, 1978 Kahn, 1999)
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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)
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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
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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
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Key Points for Training

• gt80 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