Download Science of running

SCIENCE OF RUNNING
Your body’s ability to adapt to stresses and strengthen itself is a miracle!
What is required for your body to move?
ADENOSINE TRIPHOSHATE (ATP)
Energy
CREATINE PHOSPHATE + ADP
Positives
• Immediate source of energy
• Oxygen is not necessary (anaerobic)
• Quick bursts of energy
Negatives
• Limited amount of storage of creating
phosphate in the muscles
• Does not endure for long-term low
intensity activities?
ANAEROBIC GLYCOLYSIS
Positives
• Does not require oxygen (anaerobic)
• Produces two molecules of Pyruvate
which can be used in aerobic metabolism
• Produces hydrogen which in the presence
of oxygen starts aerobic metabolism
• Produces ATP quite rapidly for activities
that last between 30 seconds and 3
minutes
Negatives
• Glucose is required (glycolysis is the
splitting of glucose molecules)
• When oxygen is not present, hydrogen
bonds to Pyruvate to form Lactic Acid
which must be cleared out of the blood
stream through the liver.
AEROBIC GLYCOLYSIS
Positives
• Requires the presence of oxygen
• Uses Hydrogen and Pyruvate (Lactic Acid)
• Produces 38 molecules of ATP from one
glucose molecule
• Can use fat as a source of energy
• No negative waste products
• As long as fuel is present, aerobic glycolysis
can continue for long periods of exercise
Negatives
• Very slow process
CPT DEVELOPMENT
• Why develop this system?
• How do you develop the CPT system?
• When is the ideal time to focus on this system?
ANAEROBIC GLYCOLYSIS DEVELOPMENT
• Why develop this system?
• How do you develop the anaerobic energy system?
• When is the ideal time to focus on this system?
• What are the physiological effects of training this system?
AEROBIC DEVELOPMENT
• Why develop this system?
• How do you develop the aerobic energy system?
• When is the ideal time to focus on this system?
• What are the physiological effects of developing this system?
• How do you know when you move from aerobic to anaerobic training?
WHAT HAPPENS TO THE BODY DURING
INCREASING INTENSITIES OF EXERCISE
ENERGY SYSTEM BY DISTANCE
LIMITING FACTORS OF PERFORMANCE
• Transporting oxygen to the muscles
• Increase stroke volume – amount of blood that can be pushed from the heart
• Increase the amount of oxygen in the blood (Iron)
• Increase the amount of capillaries that move the blood to the muscles
• Utilizing oxygen that is transported to the muscle cells
• Increase the size and number of mitochondria
• Increase the body’s ability to clear lactic acid from the blood stream
• Mentally train the body to experience more discomfort
SUPERCOMPENSATION THEORY
CREATING A TRAINING PLAN
• What energy system should be the focus at each part of the season?
• How do you provide the correct stimulus?
• How much stress should be presented to the body?
• How can you help the body during the supercompensation phase?
• What factors will limit the amount of stress that can be presented to the body and how
can you increase these limits?
• ***Listen to your body…this cannot be overstated***