IAAF CECS Level I

2.3 Introduction to Physiology

 Exercise Physiology

• The study of how the body functions

• Adaptation(s) that occur as a result of body exercise

• There are basic physiological differences between individuals

• Knowing how the body produces energy for muscular contractions

means you can plan training (specificity)

• Muscles work like engines – they burn fuel from food to produce
movement

• This energy of movement can be produced from these fuel sources in

three principal ways.
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Energy Systems

• all energy systems work continuously

• the relative contribution of an energy system to a particular physical

activity depends on the energy requirements, which are directly related
to the intensity and duration of the exercise

• different events have different load (intensity and volume)

• different events therefore emphasise different energy systems

 Predominant aerobic: Marathon
 Predominant anaerobid lactic: 100m
 Predominant ATP / CP: 30 m

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oxydative Energy-storage Kind of work Duration of work
Lipolysis aerobic lipolytic hours

Aerobic glycolysis aerobic glycolytic 30 - 40 min

Anaerobic glycolyse anaerobic lactazid 1 min

anoxydative

CP anaerobic alactazid 3s

ATP 1s

ATP ADP Muscle

P

CO2 + H2O

Energy-supply in human skeletal muscle

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Share of energy supply mechanism during
different track and field events
(MADER / HARTMANN)

distance ATP / CRPH anaerobic-lac aerobic

% % %
30 m
60 m
100 m
200 m
400 m
800 m
1500 m
3000 m
5000 m
10000 m
marathon
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Share of energy supply mechanism during
different track and field events (Mader/
Hartmann)

Distance ATP / CRPH anaerobic-lac aerobic

% % %
30 m 80 19 1
60 m 55 43 2
100 m 25 70 5
200 m 15 60 25
400 m 12 43 45
800 m 10 30 60
1500 m 8 20 72
3000 m 5 15 80
5000 m 4 10 86
10000 m 3-2 12-8 85-90
marathon 0 5-2 95-98
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Share of energy supply mechanism during
different track and field events (Mader/
Hartmann)
Distance SPEED SPEED GENERAL
ACCELERATION ENDURANCE ENDURANCE%
% %
30 m 80 19 1
60 m 55 43 2
100 m 25 70 5
200 m 15 60 25
400 m 12 43 45
800 m 10 30 60
1500 m 8 20 72
3000 m 5 15 80
5000 m 4 10 86
10000 m 3-2 12-8 85-90
marathon 0 5-2 95-98
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Cardiopulmonary System

OXYGEN TRANSPORT
VO2max (ml/min/kg)
ADAPTATION %
- lung surface 15-20
- Hb 20
- heart size 50
- muscle mass 35
- mitochondria 300
• Surface
• Size
• Amount
• location
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 Circulatory adaptability

Blood circulation reacts to the demands:

• Homeostase (balance) of the body heat Thermoregulation
60 – 70 % of energy in the
human body is degradet to heat
• Muscles Works
• Digestion

Perspiration and flushing skin

2.3 / 9
During Exercise

• Heart rate -
Increases
• Lungs -
operate faster and at greater capacity Increased pulse rate during and
immediately (0-15”) after exercise

• Blood vessels
dilate, get wider, where oxygen is needed
constrict, get narrower, where oxygen is less needed
• Blood flows faster
• Results
more oxygen to the working muscles
increased VO2max (ml/kg/min)
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IAAF CECS Level I

2.6 Adaptation /
Training Principles
Introduction

 In Sports (athletics) records are broken regularly.

 Improvements in performance are a result of

• better science based training
• higher levels of fitness in particular.

 The understanding by coaches of the process and effects of

training is also a key factor of improved athletes performance.
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Knowledge of the Coach

Psychologie
Sport
Psychology
sportive Biomécanique
Biomechanics
Philosophy
Philosophie

Histoire
History
Apprentissage
Teaching
Des Skills
habiletés Théorie
Training
De
Theory
L’entraînement Nutrition
Physiology
Psychologie

Injuries and
Blessures
Growth andet
Croissance 1°first aid
secours
Anatomy
Anatomie Development
développement

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 What is Fitness ?

“One’s capacity to perform work (exercise) of a specific

intensity and duration; may be aerobic, anaerobic, or
muscular.” Anshel: Dictionary of the sport and exercise sciences, p. 60

 How well a person is adapted to the performance limiting

factors for the event(s)

 The athlete needs to be fit for the demands of his sport / event
(specificity)
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 What is Training ?

« Any program of exercises designed to

improve the skills and increase the energy
capacities of an individual for a particular
activity; adaptations that occur are
specific to the system […] loaded. » Anshel:
Dictionary of the sport and exercise sciences p. 154

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Principles of Training

• Training can be planned because it follows certain

principles:

• Law of Super Compensation

• Law of Reversibility
• Law of Specificity

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Adaptation

Hartmann, U.

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Supercompensation of glycogen

Training-
session

start level of glycogen

time

Reduction Regeneration Super-

of glycogen compensation
Jakowlew 1972

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Too long time
in between training-sessions

time

Frey 1980

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Optimal time
in between training sessions

time

Frey 1980

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Overload:
too short time in between training sessions

time

Frey 1980

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Principle of incomplete recovery

Load
Load
Load

erform ance
Increase of p
Supercompensation
time
Fat
igue
Fat
igue

Summed effectiveness Elite athlete

Matwejew 1978

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Optimal time in between training load

?
Hartmann, U.

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Regeneration of Various
Systems / Functions

W Joch, 1998

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Regeneration of
Biological Components

Duration of the Regeneration of Biological Components after

HIGH load

Destroyed enzymes 192

Depleted Proteins 48

Reduced Energy- depots 36

Water Deficit 6

Lactate 1

0 20 40 60 80 100 120 140 160 180 200

Time (hours)

Adapted from W Joch 1998

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Law of Reversibility

« If you don’t use it, You lose it »

• If the athlete does not work on one of

• his adaptations, they return to the
• original level. IAAF CECS Level I Coaching Theory 2.6 / 16
 Law of Reversibility

Percentage strength TRAINING NO TRAINING

improvement above 100
original status
Adapted from
Hettinger
80
“I F
YO
U
YO DON
UL ’
60
TR OS T US
AN EI E
SI T T” IT
IO N
40 PH
AS
E
20

weeks

50 40 30 20 10 0 10 20 30 40 50

Weekly training Daily training

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Law of Specificity

•Specific training stimuli entail specific effects.

The training load must be specific to

 the individual athlete
• Trainability
 the event demands
• Performance limiting factors

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Law of Specificity

 General training always before specific training.

 General training prepares the athlete to tolerate the

loadings of specific training.

 The greater the volume of general training, the greater the

capacity for specific training.

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Principle of Individualisation

 Each athlete is unique

 Training programs can’t be

 Copied
 Reduced elite / senior program

 Each athlete must have his/her

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Every athlete is unique

 Heredity  Training Age

 Developmental Age
• Chronological
• Biological
• Psychological
• Social

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Training Laws

Chronological Biological Training Age

Age Age

11 years 9 years 1 year

12 YEARS 13 YEARS 2 YEARS

11 years 13 years 3 years

15 YEARS 13 YEARS 2 YEARS

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 Principle of Variety

.
 Training is a long term process (ca 16 y) and must be enjoyable ative
cre
• Athlete ost
s m
i
• Coach ath
be
an
 Variety increases h c
oac
e c
• Enjoyment t h
i ch
w h
• training effect i n
r e a
 Consider changing n a
i sa
et y
ri of the exercise
• Nature
a
V
• Environment
2.6 / 23
Principle of Active Involvement

 Perhaps one of the most important principle of training

 Without it a successful training programme cannot be started
 For a training programme to be fully effective
• Athlete must want to actively and willingly participate
• Ownership (athlete)

 Participation and involvement should go beyond how an athlete

behaves in the presence of the coach
• Athlete’s actions in all aspects of his lifestyle contribute to successful
performance (living healthily)

• Athlete will need to be educated in this responsibility

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