1. Developing Energy Fitness
Chapter 9
Anatomy and Physiology for Coaches

2. Energy Fitness
 Ability to produce ATP
 Training increases ability to generate
ATP
 Principles similar to Muscular Training
 Overload
 Recovery
 Adaptation
 Progression
 Periodization

3. Overload
 “If you always do what you always
did, you will get what you always
got.”
 Training variables
 Frequency
 Intensity
 Time
 Time and intensity are inversely
related.

4. Intensity
 Measured by:
 Speed
 Perceived Exertion (RPE)
 Heart Rate
 As intensity (speed, RPE & HR)
increases duration of activity
decreases

5. Intensity
 As intensity increases
 there is a transition from aerobic to
anaerobic energy pathways.
 There is a transition from fat to carbs
to stored ATP and phosphocreatine.

6. Speed to Control Intensity
 Monitor training speeds in
relationship to race speeds
 Need to know current race speed of
each athlete
 Especially useful for timed events
 Performance speed – the average
speed that can be maintained during
a given event.
 See the chart on page 161 about how
to calculate performance speeds

7. Heart Rate
 Monitor average heart rates during
the event.
 Works well for monitoring the
intensity of aerobic training and
recovery.

8. Perceived Exertion
 Borg scale
 Using Sensory Feedback to gauge
training intensity
 Easy, Moderate or hard are often
more meaningful and easier to use.
 See table 9.1 page 157 for RPE
scale and descriptors.
 Athletes soon recognize the feeling
associated with specific RPE

9. Training Zones
 Easy (EZ)
 No training (NZ)
 Performance (PZ)
 Maximal (MZ)
 Limits of these zones can be set by
using speed, HR or RPE
 See figure 9.4 page 159 for further
description

10. Easy Zone
 Low intensity
 Easy distance and recovery
 20-30% below average performance
 RPE – 11 or fairly light
 Endurance athletes should spend 70-
90% of there training time in EZ

11. No- Training Zone
 1-20 % below performance
 Time spent in this zone will be less
productive than EZ or PZ for athletes
 Has general fitness and health
benefits.

12. Performance Zone
 Fundamental to improving performance
 1-5 % higher than race values
 Intensities needed to improve
competitive speed and performance
 Higher intensities should not sacrifice
good technique and form

13. Maximal speed Zone
 Very hard short intervals
 Not controlled by speed, HR or RPE
 Max all out effort for 5-15 seconds
followed by long rest periods (2-3
mins.)
 Sprint athletes will spend more time
in this zone as it mimics race
speeds.

14. Factors that Affect Intensity
 Emotions
 HR can speed up with increased emotion
 Fear, excitement, etc…
 Illness
 A fever or beginning of respiratory illness
can raise HR
 Heat
 Hot environments raise HR
 Avoid dehydration

15. Factors that Affect Intensity
 Altitude
 HR is elevated at altitudes above 5,000
feet while body acclimatize to the decrease
oxygen pressures.
 Fatigue
 If the athletes has not had adequate
recovery time between intense
workouts, increases in HR are seen.

16. Factors that Affect Intensity
 HR drift
 During long workouts, the HR will slowly
drift upwards even though intensity
remains the same.
 Use RPE to monitor intensity
 Type of exercise
 Speed and HR are good indicators for
Aerobic training, but not good measures
for resistance training.

17. Factors that Affect Intensity
 Sleep and travel
 Travel can elevate HR and hamper
performance
 Sleep loss can also elevate HR
 Other Stressors
 Any stress can have a negative impact
on training and intensity
 Homework, social problems, family
issues, work, test, etc…

18. Duration of Energy Training
 Duration depends on:
 Sport
 Primary energy system used
 Ability of athlete to handle the overload

19. Training Pyramid
 Pyramid on page 168, figure 9.8
 EZ - builds a solid aerobic base
 Prepares the respiratory and circulatory system.
 Toughens tendons and ligaments
 Provides energy for sustained work
 Improves recovery
 Develops metabolic efficiency
 Increases stamina
 Increases stores of muscle carbohydrates

20. Training Pyramid
 Performance zone
 10-20% of training volume
 Done as interval training based on speed
 See table 9.5 page 169 for training goals
 Maximal – Anaerobic training
 Rarely need more than 2-3 times per week for 6-
8 weeks in this zone
 Excessive training can lead to fatigue, illness, and
injury

21. Peaking
 The top of the training pyramid
 Preparing for the best possible performance
 Less focus on energy training
 Increased rest
 Decreased EZ and PZ intervals
 More MZ training
 Short bursts followed by long rest periods of
easy activity

22. Taper
A reduction in training volume lasting from
several days to 2 weeks prior to an important
event to allow complete recovery and best
possible performance.

23. Energy Fitness Maintenance
 Built on progression
 But do not ignore the previous stage in the
pyramid
 For maintenance of aerobic and anaerobic
 2 EZ
 1 PZ
 1 MZ