Anaerobic ConditioningSome Thoughts For Team Sports

Dr. Moran

EXS 558

11.16.05

Lecture Outline

Review• Physiological Adaptations from Anaerobic Training

Training Specificity• Examples (Basketball, Football)

Anaerobic Conditioning Exercises

Physiology Review

Positive Adaptations from Anaerobic Training Program

↑ transformation of type II fibers to a more glycolytic subtype (spectrum)

↑ elevations of glycolytic enzymes (e.g. PFK)

↑ in maximum blood lactate concentrations

↑ [blood lactate] during submax exercise intensities

Improved buffering capacity

Training Specificity

Training Design It if first necessary to determine the energy demands of the athletes

you are coaching GOAL: to bring each athlete to their optimal level of conditioning for

their SPECIFIC event

Sport Energy Demands Limited research studies have been conducted on team sports such

as football or basketball Studies have been conduced analyzing

• Intensity of exercise• # of consecutive plays• # of grouped plays• Length of rest between plays

These descriptive activity measures can be used to construct a more meaningful training program

Energy RequirementsBasketball

McInnes et al. (1995) 8 movement categories

• 997±183 changes in a 48 min basketball game• Change of movement every 2 seconds

Movement breakdown• Shuffle = 34.6%• Running = 31.2%• Jumps = 4.6%• Standing/Walking = 29.6%• High intensity movement every 21 seconds• High intensity movement = 15% of total playing time• HR > 85% for 75% of actual playing time• HR > 95% for 15% of actual playing time• [Blood Lactate] = 6.8±2.8 mmol

Energy RequirementsBasketball

Hoffman et al. (1996) Speed and anaerobic performance variables were

positively correlated with increased playing time Therefore training should contain a large amount of

anaerobic conditioning

Research Study

Methods of Assessing Anaerobic Power

Anaerobic capacity maximal amount of ATP resynthesized via anaerobic metabolism (by the whole organism) during a specific mode of

short-duration maximal exercise Despite problems interpreting the physiological meaning of maximal blood lactate levels (due primarily to acute

changes in blood volume), this measure is still used in both research and athletic settings to describe anaerobic capacity. Its use is supported by (a) the high correlations observed between maximal blood lactate and short-duration exercise performance presumably dependent upon anaerobic capacity, and (b) the higher maximal blood lactate values observed in sprint and power athletes (who would demonstrate higher anaerobic capacities) compared with endurance athletes or untrained people

Anaerobic Power (unit = watts)

Power = (F*D)/T• F force generated• D distance over which force is applied• T time required to perform work

Wingate Anaerobic Power Test• Typically performed on a cycle ergometer because power can be measured in precise units• Evaluates both ATP-PC and glycolytic energy system• Designed to determine the power of both peak anaerobic power and mean power output over 30 seconds. • Peak anaerobic power is determined based on the peak number of revolutions performed during any single 5-

second interval of the test, and represents the power of the ATP- CP system. • Mean anaerobic power is determined based on the number of revolutions performed over the entire 30

seconds, and represents the maximal capacity to produce to produce ATP via a combination of the ATP-CP and glycolytic systems.

• The decline in power output over 30 seconds and can be used as an index of fatigue, and is usually expressed as a percentage of peak anaerobic power.

• Good for cyclying but can you apply to sprinting?

Methods of Assessing Anaerobic Power(con’t)

Football Field Test “40”

• Indirect measure of ATP-PC system

Margaria-Kalamen Power Test • Explanation of Test

• Factors affecting test (abstract)

Sargeant Jump Test• Vertical jump

Line Test (basketball)

Energy RequirementsFootball

Specific responsibilities vary considerably between positions

BUT all players must perform maximally each play Energy Requirements

90% ATP-PC (over-estimate?) Remaining contribution from glycolytic energy system Kraemer & Gotshalk 2000

Specific Demands D-III Game

Observations Total Number

Plays Observed 1193

Series Observed 259

Series per game 14.4

Plays per series 4.6

% of series greater than 6 plays

31.2%

% of series greater than 10 plays

8.1%

Anaerobic Exercise PrescriptionFootball

Kraemer & Gotshalk 2000College Game

• Average play ≈ 5.5s (range 1.87-12.88)• Average rest ≈ 32.7s

Optimal Work/Rest Ratio• 1/5• Incorporate “successful” and “unsuccesful” drive

• (Plisk & Gambetta 1997)

A Physiological Review of American Football• Pincivero & Bompa (1997)

A Physiologic Review of American Football

Is 32.7 seconds enough time to fully replenish PC?• PC supply depleted after about 30 seconds

• ½ recovered in 20-30 seconds

• Last ½ could take another 20 minutes

• Takahashi et al. (1995): following isolated quad exercises PC stores replenished ranged from 55-90 seconds

There may be a greater reliance on glycolytic than the 10% as has been previously reported

Cardiovascular Fitness for Football?

VO2 max• College football players have similar values as

age-matched controls

Would adding a cardiovascular component help players?• Majority of injuries occur in the 2nd and 4th quarter• Endurance training has been shown to allow

athletes the ↑ ability to replenish intramuscular PC following a severe quadriceps activity (Takahashi et al. 1995)

• Prevent injuries• Reduce heat illnesses in summer training• Healthier life after football

Anaerobic Conditioning Exercises

These are intended to improve “speed-endurance”

Interval Sprints Work/Rest ratio can be manipulated Can be performed on a track or playing surface Standing start or Flying start Creative: repetition relays Effect on Anaerobic Capacity

Fartlek Alternating sprint with jogging used as a rest Creative: “indian” runs