Biophysical Principles

● Methods of Training
● Principles of Training
● Components of Fitness
- Exercise Physiology
- Energy Systems
 Energy
Systems
● The systems that supply
our body with energy to
exercise

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Three different energy systems

● Immediate (First 0-10 seconds of exercise)

● Short Term (After 30 seconds-3 mins of exercise)

● Long Term (After 5 minutes of exercise)

All three systems work simultaneously to a degree, but parts of the system will
become predominant depending on what the needs of the body are
The Energy Systems

● Energy supplied for muscular contraction comes from a breakdown of a

chemical compound names adenosine triphosphate (ATP)
● ATP is sources or fueled by food consumed
- Protein
- Carbohydrates - broken down to glucose and stored in the muscles and liver
as glycogen
- Fat - broken down into fatty acids and stored as adipose tissue or circulates in
the blood.
● ATP is supplied to the muscles in three ways
1. Stored phosphagens (ATP & Creatine Phosphate)
2. Lactic Acid (anaerobic glycolysis)
3. Oxygen (aerobic) system
ATP-PC System (Immediate)

● This is your immediate energy system.

● For tasks lasting 0-10 seconds.
● ATP is supplied by stored phosphagens (ATP/energy that is
stored in the muscles)

EXAMPLE exercises: Short Sharp Burst Movements - shot put, 50m

sprint, golf swing
Anaerobic-Lactic Acid System

● Provides energy for high intensity tasks of 30 seconds - 3

minutes.
● The main fuel is glycogen (supplied from carbohydrate
consumption)
● This energy system produce a by product called lactic acid. It is
toxic in large amounts therefore producing fatigue.

EXAMPLE exercises: 400m sprint, gymnastic routines and 200m

swim.
Aerobic System

● This system utilises firstly glucose (overlapping with lactic acid

system) from either muscle tissue or liver and secondly,
triglycerides form the muscle and fatty acids from adipose tissue
and blood stream.
● This system requires oxygen to produce ATP.
● This can work indefinitely

EXAMPLE exercises - Marathon, triathlon, cross-country skiing.

Adaptations to Training

● Your body responds to training both ACUTELY (short term/immediate)

and CHRONICALLY (long term)
● There are 3 main areas that the body changed in response to exercise

1. Respiratory (lungs)
2. Cardiovascular (heart)
3. Skeletal Muscle
Training Methods

● Adaptations or changes are specific to the particular training method/s used.

● Anaerobic and aerobic training methods have different adaptations.

Anaerobic Training Methods Aerobic Training Methods

Plyometrics Continuous

Weights/Resistance Fartlek

Interval (short/intermediate) Interval

Circuit (high work-rest ratio) Circuit (low work-rest ratio)

Respiratory Adaptations

Increases in;

● Tidal volume (the amount of air inhaled and exhaled each time we breathe)
● Ventilation - breathing rate.
● Lung function/lung volume - increase surface area for gas exchange.
● VO2 Max - Increases amount of oxygen we can take up and use by
muscles.
- All of this leads to an increase in the ability of the lunges to upload
oxygen to the blood
Cardiovascular Responses
● Cardiac Output Increases (Q) - the amount of blood the heart pumps
- For STRENGTH training - the walls of the left ventricle thicken
- For ENDURANCE training - the left ventricle increases in volume

Untrained Heart

Strength = Walls Thicken Endurance = Increases in Volume

Cardiovascular Responses
● Stroke Volume Increases (SV) - heart is able to beat stronger meaning
more blood is returning to the heart
● Heart Rate Decreases (HR) - the fitter you are the lower your heart rate
will be
● Systolic BP Increases
● Increased levels of anaerobic fuels and enzymes including;
- ATP
- PC
- Glycogen
- This means your CHO use is reduced and lactate threshold is delayed
resulting in better endurance as lactic acid kicks in later during
exercise.
Adaptation = Onset of
lactic acid is delayed
AFTER training.
 Skeletal Muscle Responses (Anaerobic)

Increased;

● Capacity of the ATP-PC system

to produce ATP and store CP in
the muscles
● Ventricle thickness (as the heart
is a muscle)
● Contraction speed due to the
increased size of the FAST
TWITCH muscle fibres
● Cross-sectional area of
muscles due to the increased
size of fast twitch muscle fibres
Skeletal Muscle Responses (Aerobic)

Increased;

● Glycogen stores - in response to the demands for glycogen by the

aerobic system
● Slow Twitch Fibres - increase in response to specific endurance training
● Production of ATP - increases via the aerobic energy system
● Ability to take up O2 - increases due to more muscle myoglobin (oxygen
and muscle building protein) and increased blood vessels in muscles