Bioenergetics of Exercise

Physiology in Sports Fitness

By

Dr satbir singh

Sports med consultant

Fitness trainer (BCCI)
 PHYSIOLOGY & ENERGY SYSTEMS IN CRICKET

Various Sports : Predominant Energy Systems

% Emphasis per Energy Systems

ATP-PC

Sports or Sports Activity and LA LA-02 02

Baseball/Cricket 80 20 -
Basketball 85 15 -
Field hockey 60 20 20
Golf 95 5 -
Soccer 80 20 -
Tennis 70 20 10
Type of Energy System
ATP - CP Anaerobic Aerobic Fat
(Phosphate Pool) Glycolysis Glycolysis Oxidation

| | |
10 Sec. 30 Sec. 2 Min
High Power Low Power
Low Capacity High Capacity
 PHYSIOLOGY & ENERGY SYSTEMS

Aerobic lipolysis

Oxygen
Oxygen 8% Aerobic
Phosphagens
Independent
Independent lipolysis
(ATP + PCr) Aerobic
glycolysis
glycolysis
Glycolysis
35%
56% Aerobic
50%
60% Aerobic
Oxygen glycolysis
Aerobic glycolysis
independent
glycolysis
glycolysis
40% 65% 92% 50%
44%
6 seconds 30 seconds 120 seconds 40 minutes 5 hours
Duration of Activity

Postulated contributions (% of total energy) from the different metabolic energy

systems used during activities lasting different durations. Note the predominant
contribution from oxygen-independent glycolysis and the phosphagens in activities of
short duration (less than 40 s) typical of cricket
 Intensity for training the physiological components*

Work: HR Lactate
Energy Optimal %Max %HR
Training Intensityh Type of Training Recovery Range**(b/min Range(mmol/
System* Time Effort Max
Ratio ) L)

10 - 30 Complete 95- 95- Small

Anaerobic I(AN1) ATP-PC All out sprint 180-190
sec recovery 100 100 amount

Maximum
30 - 90
Anaerobic II (AN2) LA Short interval 1:3 90-95 90-95 170-180 values (10-
sec
30)

ATP-PC LA Moderate 90 sec -

Transportation(TN) 1:2 85-90 85-90 165-170 6-10
O2 interval 5 min

5 – 20
Anaerobic Threshold (AT) LA O2 Long interval 1:1 80-85 80-85 155-160 4-6
min

Continuous
Aerobic1 10 – 30 1:0.5
O2 work or Long 75-80 75-80 145-155 2-4
LA min or 1:0.25
interval

30 – 60 Continuou
Aerobic2 O2 Continuous 65-75 65-75 125-145 2 or less
min s

*The Heart rate, lactate, and VO2 responses can be monitored to determine the training
Recovery From Training
Recovery Process Minimum Maximum
Restoration of muscle phosphogen (ATP and PC) 2 min 3-5 min

Repayment of the alacticid O2 debt 3 min 5 min

Restoration of O2 myoglobin 1 min 2 min

Repayment of the lactacid O2 debt 30 min 1 hr

Restoration of muscle glycogen

2 hr to restore 40%
a. After intermittent activity 5 hr to restore 55%
24 hr to restore 100%

10 hr to restore 60%
b. After prolonged, nonstop activity 48 hr to restore 100%

10 min to remove 25%

Removal of lactic acid from muscles and blood 20-25 min to remove 50%
1 hr-1:15 hr to remove 95%

Compiled based on data from Fox 1984

 Recovery Curve
Level of fatigue
100%

0
First 3rd (A) Second 3rd (B) Third 3rd (C)
70% 20% 10%

Dynamic of the recovery curve. A is the initial muscle fuel replenishment

(30 min to 6 hr); B is full replenishment of fuel in the entire organism (6 hr
to 24 hr); and C represent recovery of neural sphere CNS+A+B, or 24 hr
GROWTH SPURTS IN CHILDREN

1. 6-8 Years (stretching phase) Period of intensified increase in

Length.
2. 9-12 Years. Phase of intensified growth in breadth.
3. 11-12 to 14-15 Years for Girls.
12-13 to 15-16 Years for Boys.
Phase of intensified growth in Length (stretching Phase).
4. 14-15 to 16-17 Years for Girls.
15-16 to 18-19 Years for Boys.
Phase of intensified growth in Breadth (Filling Phase).
Long Term Physical Fitness Development – Age Related Goals
AIMS : In order to get the most out of training based on Maturation Principles
 To achieve progressive adaptation to the demands of the game
 Minimise the risk of injury and burn out

Maximum Age
Fitness Parameters Maturation 6–8 9 – 11 12 – 14 15 – 17 18 – 20 20 Above
Flexibility 12 – 14 2 3 3 4 4 >
Co-ordination 12 – 14 1 2 3 3 3 >
Speed – Reaction 16 – 18 1 1 2 3 3 >
Speed – Endurance 18 – 20 ~ ~ 1 2 3 >
Speed – Acceleration 20 – 25 1 1 2 3 3 >
Aerobic – Endurance 20 – 25 1 1 2 3 3 >
Anaerobic – Endurance 18 – 20 ~ ~ 1 2 3 >
Strength – Maximum 23 – 25 ~ ~ 1 2 3 >
Strength – Explosive 20 – 23 ~ ~ 1 2 3 >
Strength – Endurance 23 – 25 ~ ~ 1 2 3 >
Age and performance related goals:
Commencement of Training 1 – 2 sessions per week
Intermediate Level of Training 2 – 4 sessions per week
Advance Level of Training 4 or > sessions per week
Analysis of Heart rate in Hockey
Game
180
170
160
150 Average
140 Heart Rate

130 Player 1

120 Player 2
110
100
90
80
70
60
10
20
30
40
50
60
70
0
 Training for Maximum Aerobic
capacity

190
180
170
160
150
Heart Rate

140 Line 1
130 Line 2
120
110
100
90
80

Number
 Training Monitoring for VO2 Max

200
190
180
170
160
Heart Rate

150 Line 1
140
130 Line 2
120
110
100
90
80
10
11
12
1
2
3
4
5
6
7
8
9
 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