VO2 Max: What do we know, and what do we still need to know
By Benjamin D. Levine
Institute For Exercise and Environmental Medicine, Presbyterian Hospital of Dallas, and the University of Texas Southwestern Medical Center at Dallas,TX, USA
From J Physiol 586.1 (2008) pp 25–34
====================================
Maximal oxygen uptake ( ˙VO2,max) is a physiological characteristic bounded by the parametric limits of the Fick equation: (left ventricular (LV) end-diastolic volume−LV end-systolic volume)×heart rate×arterio-venous oxygen difference. ‘Classical’ views of ˙VO2,max emphasize its critical dependence on convective oxygen transport to working skeletal muscle, and recent data are dispositive, proving convincingly that such limits must and do exist. ‘Contemporary’ investigations into the mechanisms underlying peripheral muscle fatigue due to energetic supply/demand mismatch are clarifying the local mediators of fatigue at the skeletalmuscle level, though the afferent signalling pathways that communicate these environmental conditions to the brain and the sites of central integration of cardiovascular and neuromotor control are still being worked out. Elite endurance athletes have a high ˙VO2,max due primarily to a high cardiac output from a large compliant cardiac chamber (including the myocardium and pericardium) which relaxes quickly and fills to a large end-diastolic volume. This large capacity for LV filling and ejection allows preservation of blood pressure during extraordinary rates of muscle blood flow and oxygen transport which support high rates of sustained oxidative metabolism. The magnitude and mechanisms of cardiac phenotype plasticity remain uncertain and probably involve underlying genetic factors, as well as the length, duration, type, intensity and age of initiation of the training stimulus
All that is gold does not glitter,
Not all those who wander are lost.
The old that is strong does not wither,
Deep roots are not reached by the frost.
(J. R. R. Tolkein, 1955)
Wednesday, June 2, 2010
A piece of string is twice as long as it is from one end to the middle
A piece of string is twice as long as it is from one end to the middle
By Wayne Goldsmith
http://www.sportscoachingbrain.com/a-piece-of-string-is-twice-as-long-as-it-is-from-one-end-to-the-middle/#more-1001
---------------------------------------
Have you ever asked someone an open question and had them answer, “how long is a piece of string?”
Guess what?
There is an answer to this question….
And that answer is “A Piece of String is Twice as Long as it is from one end to the middle”.
And so it goes with coaching.
Experienced coaches are often asked “piece of string” questions by young coaches desperate to learn the secrets of the sport and the mysteries of the “masters”.
By Wayne Goldsmith
http://www.sportscoachingbrain.com/a-piece-of-string-is-twice-as-long-as-it-is-from-one-end-to-the-middle/#more-1001
---------------------------------------
Have you ever asked someone an open question and had them answer, “how long is a piece of string?”
Guess what?
There is an answer to this question….
And that answer is “A Piece of String is Twice as Long as it is from one end to the middle”.
And so it goes with coaching.
Experienced coaches are often asked “piece of string” questions by young coaches desperate to learn the secrets of the sport and the mysteries of the “masters”.
Friday, April 30, 2010
Adaptations to Prolonged Intense Endurance Training
Adaptations to Prolonged Intense Endurance Training
John A Hawley
Exercise Metabolism Group, School of Medical Sciences, Faculty of Life Sciences, RMIT University,
Melbourne, Victoria , Australia.
Clinical and Experimental Pharmacology and Physiology (2002) 29, 218–222
=====================================
SUMMARY
1. Endurance exercise induces a variety of metabolic and morphological responses/adaptations in skeletal muscle that function to minimize cellular disturbances during subsequent training sessions.
1. Chronic adaptations in skeletal muscle are likely to be the result of the cumulative effect of repeated bouts of exercise, with the initial signalling responses leading to such adaptations occurring after each training session.
2. Recently, activation of the mitogen-activated protein kinase signalling cascade has been proposed as a possible mechanism involved in the regulation of many of the exerciseinduced adaptations in skeletal muscle.
3. The protein targets of AMP-activated protein kinase also appear to be involved in both the regulation of acute metabolic responses and chronic adaptations to exercise.
4. Endurance training is associated with an increase in the activities of key enzymes of the mitochondrial electron transport chain and a concomitant increase in mitochondrial protein concentration. These morphological changes, along with increased capillary supply, result in a shift in trained muscle to a greater reliance on fat as a fuel with a concomitant reduction in glycolytic flux and tighter control of acid–base status. Taken collectively, these adaptations result in an enhanced performance capacity.
Key words: AMP-activated protein kinase, carbohydrate, fat, mitogen-activated protein kinase.
John A Hawley
Exercise Metabolism Group, School of Medical Sciences, Faculty of Life Sciences, RMIT University,
Melbourne, Victoria , Australia.
Clinical and Experimental Pharmacology and Physiology (2002) 29, 218–222
=====================================
SUMMARY
1. Endurance exercise induces a variety of metabolic and morphological responses/adaptations in skeletal muscle that function to minimize cellular disturbances during subsequent training sessions.
1. Chronic adaptations in skeletal muscle are likely to be the result of the cumulative effect of repeated bouts of exercise, with the initial signalling responses leading to such adaptations occurring after each training session.
2. Recently, activation of the mitogen-activated protein kinase signalling cascade has been proposed as a possible mechanism involved in the regulation of many of the exerciseinduced adaptations in skeletal muscle.
3. The protein targets of AMP-activated protein kinase also appear to be involved in both the regulation of acute metabolic responses and chronic adaptations to exercise.
4. Endurance training is associated with an increase in the activities of key enzymes of the mitochondrial electron transport chain and a concomitant increase in mitochondrial protein concentration. These morphological changes, along with increased capillary supply, result in a shift in trained muscle to a greater reliance on fat as a fuel with a concomitant reduction in glycolytic flux and tighter control of acid–base status. Taken collectively, these adaptations result in an enhanced performance capacity.
Key words: AMP-activated protein kinase, carbohydrate, fat, mitogen-activated protein kinase.
Evaluating a Training Program
Evaluating a Training Program
By Vern Gambetta
http://functionalpathtraining.typepad.com/functional_path_training/2009/02/index.html
===============================
Basic Principles
The following are commonly accepted principles of training. A sound training program should address each of these principles. You should be able to identify these principles clearly and quickly. I maintain that if all of these principles is not observed then the training program is fundamentally unsound.
By Vern Gambetta
http://functionalpathtraining.typepad.com/functional_path_training/2009/02/index.html
===============================
Basic Principles
The following are commonly accepted principles of training. A sound training program should address each of these principles. You should be able to identify these principles clearly and quickly. I maintain that if all of these principles is not observed then the training program is fundamentally unsound.
Training Design: A Road Map to Success
Training Design: A Road Map to Success
By Dave Shrock, Modesto Junior College
http://coaching.usolympicteam.com/
======================================
Coaching has been described as the science of total preparation (Plisk & Stone 2003). Effective coaches of all levels rely on systematic training design, or periodization, as a road map to optimal individual or team success (Bompa 1999)..
Following these assertions, coaches should be guided by the knowledge of what the crucial tasks are that must be accomplished in the demands of the athlete’s event/position and of the sport. Tudor Bompa, an authority on periodization, states ‘a coach is only as efficient as his or her organization and planning’ (150). Bompa continues by stating that periodization is one of the most important concepts of training and planning, as structured phases of training lead to the highest level of preparation and performance. Training design, or periodization, provides guidance, direction and scope to training; yet needs to be simple, suggestive, and flexible so it can be modified to meet individual circumstances or changing environments.
By Dave Shrock, Modesto Junior College
http://coaching.usolympicteam.com/
======================================
Coaching has been described as the science of total preparation (Plisk & Stone 2003). Effective coaches of all levels rely on systematic training design, or periodization, as a road map to optimal individual or team success (Bompa 1999)..
Following these assertions, coaches should be guided by the knowledge of what the crucial tasks are that must be accomplished in the demands of the athlete’s event/position and of the sport. Tudor Bompa, an authority on periodization, states ‘a coach is only as efficient as his or her organization and planning’ (150). Bompa continues by stating that periodization is one of the most important concepts of training and planning, as structured phases of training lead to the highest level of preparation and performance. Training design, or periodization, provides guidance, direction and scope to training; yet needs to be simple, suggestive, and flexible so it can be modified to meet individual circumstances or changing environments.
Thursday, April 29, 2010
Coaching Thoughts
http://www.functionalpathtrainingblog.com/2010/01/only-a-coach
By Vern Gambetta
========================
I overheard someone the other day when he was asked what he did for a living he answered: “I am only a coach.” I wanted to scream, no your not, you are so much more than that. Being a coach is special, more special than we can ever imagine. As coaches we have the opportunity to reach and influence young men and young women in situations of stress and pressure that they might not experience anywhere else in their life. We can teach and change behavior. Being a coach is not a job it is a special calling, it is an opportunity to make the world a better place for that short time we interact with those athletes each day. Your not only a coach, you’re special, your make a difference everyday in those athletes lives! We owe to our athletes and ourselves to make it the best part of the day.
By Vern Gambetta
========================
I overheard someone the other day when he was asked what he did for a living he answered: “I am only a coach.” I wanted to scream, no your not, you are so much more than that. Being a coach is special, more special than we can ever imagine. As coaches we have the opportunity to reach and influence young men and young women in situations of stress and pressure that they might not experience anywhere else in their life. We can teach and change behavior. Being a coach is not a job it is a special calling, it is an opportunity to make the world a better place for that short time we interact with those athletes each day. Your not only a coach, you’re special, your make a difference everyday in those athletes lives! We owe to our athletes and ourselves to make it the best part of the day.
The Biomechanics of Squat Depth
The Biomechanics of Squat Depth
By Brad Schoenfeld
From NSCA Hot Topics Series
www.nsca-lift.org
===============================
The squat is widely employed as a staple exercise in exercise programs, both for athletic and recreational populations. However, significant controversy exists as to optimal squat depth, both in terms of safety and muscular activity. This paper will seek to clarify these issues, and provide recommendations for performance.
Squatting safety continues to be a concern amongst some practitioners, particularly as it relates to performance at high knee flexion angles. The theory that deep squats heighten injury risk can be traced to studies conducted by Karl Klein at the University of Texas. Using a self-developed measuring device, Klein noted that weightlifters who frequently performed deep squats displayed an increased incidence of laxity in the collateral and anterior cruciate ligaments compared to a control group that did not (8). Klein concluded that squatting below parallel had a detrimental effect on ligamentous stability and should therefore be discouraged. Soon thereafter, the AMA came out with a position statement cautioning against the performance of deep knee exercises because of their potential for severe injury to the internal and supporting structures of the knee joint.
By Brad Schoenfeld
From NSCA Hot Topics Series
www.nsca-lift.org
===============================
The squat is widely employed as a staple exercise in exercise programs, both for athletic and recreational populations. However, significant controversy exists as to optimal squat depth, both in terms of safety and muscular activity. This paper will seek to clarify these issues, and provide recommendations for performance.
Squatting safety continues to be a concern amongst some practitioners, particularly as it relates to performance at high knee flexion angles. The theory that deep squats heighten injury risk can be traced to studies conducted by Karl Klein at the University of Texas. Using a self-developed measuring device, Klein noted that weightlifters who frequently performed deep squats displayed an increased incidence of laxity in the collateral and anterior cruciate ligaments compared to a control group that did not (8). Klein concluded that squatting below parallel had a detrimental effect on ligamentous stability and should therefore be discouraged. Soon thereafter, the AMA came out with a position statement cautioning against the performance of deep knee exercises because of their potential for severe injury to the internal and supporting structures of the knee joint.
How the best of the best get better and better
How the best of the best get better and better
By Graham Jones
From Harvard Business Review June 2008
-------------------------------
Compete only with yourself, demand relentless feedback, and don’t forget to celebrate.
Until 1954, most people believed that a human being was incapable of running a mile in less than four minutes. But that very year, English miler Roger Bannister proved them wrong.
“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt,” Bannister is reported to have said afterward. “Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.” Which goes to show that in sports, as in business, the main obstacle to achieving “the impossible” may be a self-limiting mind-set.
By Graham Jones
From Harvard Business Review June 2008
-------------------------------
Compete only with yourself, demand relentless feedback, and don’t forget to celebrate.
Until 1954, most people believed that a human being was incapable of running a mile in less than four minutes. But that very year, English miler Roger Bannister proved them wrong.
“Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt,” Bannister is reported to have said afterward. “Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.” Which goes to show that in sports, as in business, the main obstacle to achieving “the impossible” may be a self-limiting mind-set.
Talent Identification
Talent Identification
By R Burgess
=========================
Introduction
It could be argued that competition itself might very well be the best form of talent identification, with competition seeing the best or most talented athletes rise to the top in their chosen sport (Peltola 1992). However the many athletes that do not succeed in the particular sport they have chosen, along with many that do achieve a degree of success, may be better suited to a different sport and never realise it (Peltola 1992). With this in mind and considering that without talent development talent identification would be a waste of time and resources (Jarver 1982), it is easy to see why talent identification is a term that is often confused with the term talent development (Peltola 1992, Hoare 1995). Therefore it is vital, for the purposes of this review, that talent identification is clearly defined before discussing the topic further.
Peltola along with Thomson and Beavis define talent identification as "that process by which children are encouraged to participate in the sports at which they are most likely to succeed, based on results of testing selected parameters. These parameters are designed to predict performance capacity, taking into account the child's current level of fitness and maturity. "1
By R Burgess
=========================
Introduction
It could be argued that competition itself might very well be the best form of talent identification, with competition seeing the best or most talented athletes rise to the top in their chosen sport (Peltola 1992). However the many athletes that do not succeed in the particular sport they have chosen, along with many that do achieve a degree of success, may be better suited to a different sport and never realise it (Peltola 1992). With this in mind and considering that without talent development talent identification would be a waste of time and resources (Jarver 1982), it is easy to see why talent identification is a term that is often confused with the term talent development (Peltola 1992, Hoare 1995). Therefore it is vital, for the purposes of this review, that talent identification is clearly defined before discussing the topic further.
Peltola along with Thomson and Beavis define talent identification as "that process by which children are encouraged to participate in the sports at which they are most likely to succeed, based on results of testing selected parameters. These parameters are designed to predict performance capacity, taking into account the child's current level of fitness and maturity. "1
Wednesday, April 28, 2010
The Future of Swimming: Myths and Science
The Future of Swimming: Myths and Science
By Brent Rushall
Swimming Science Bulletin No 36. August 6th 2009
==========================
Abstract
A brief description of what are and are not acceptable knowledge criteria for swimming coaches is offered. Concern is expressed about the growing magnitude of belief-based coaching principles and advice which have the potential to depreciate coaching quality further. When information is limited to evidence-based research, a rich source of valid and reliable coaching knowledge is available. A sample of the implications of that knowledge is presented and covers the following topics: A physiological emphasis, altitude, lactate, pacing, whole-arm propulsion, and stretching/flexibility.
Because of the dissonance between established opinions and the implications of data-based research, mixed reactions in the audience are expected.
By Brent Rushall
Swimming Science Bulletin No 36. August 6th 2009
==========================
Abstract
A brief description of what are and are not acceptable knowledge criteria for swimming coaches is offered. Concern is expressed about the growing magnitude of belief-based coaching principles and advice which have the potential to depreciate coaching quality further. When information is limited to evidence-based research, a rich source of valid and reliable coaching knowledge is available. A sample of the implications of that knowledge is presented and covers the following topics: A physiological emphasis, altitude, lactate, pacing, whole-arm propulsion, and stretching/flexibility.
Because of the dissonance between established opinions and the implications of data-based research, mixed reactions in the audience are expected.
Proper Nutrition for Athletes: The Missing Link
Proper Nutrition for Athletes: The Missing Link
By Nancy Clark
From J Exerc Sci Fit, Vol 6, No 2, 130–134, 2008
=========================================
Introduction
Nutrition should be an integral part of an athlete’s training program. Yet, in the United States
The purpose of this paper is to highlight the sports nutrition errors commonly made by American athletes who live in a culture where food is considered “fattening”, eating-on-the-run is the norm, and fast foods are a common alternative to home-cooked meals. Given the rapidly changing food culture in China
Monday, December 21, 2009
The Anaerobic Aspects of Resistance Training
The Anaerobic Aspects of Resistance Training
By Bruce W Craig
NSCA Hot Topics Series
=================================
INTRODUCTION
Resistance training has become the common term to describe exercise involving any form of resistance, be it free weights, machines, elastic bands, pulley systems, or body weight as used in some exercise equipment. The lifting of weights comes under this broad umbrella and can be separated into a variety of categories (11) but most weight exercises can be performed for a variety of sets and repetitions and resistances, with somewhat different outcomes. There are some basic differences between training for strength and hypertrophy (muscle size) compared to training for power (explosive strength) which is a major component of most sports. However, all forms of resistance training rely on anaerobic metabolism for their energy needs. The purpose of this brief review is to explain how anaerobic metabolism supplies that energy and how these forms of training differ in their usage.
By Bruce W Craig
NSCA Hot Topics Series
=================================
INTRODUCTION
Resistance training has become the common term to describe exercise involving any form of resistance, be it free weights, machines, elastic bands, pulley systems, or body weight as used in some exercise equipment. The lifting of weights comes under this broad umbrella and can be separated into a variety of categories (11) but most weight exercises can be performed for a variety of sets and repetitions and resistances, with somewhat different outcomes. There are some basic differences between training for strength and hypertrophy (muscle size) compared to training for power (explosive strength) which is a major component of most sports. However, all forms of resistance training rely on anaerobic metabolism for their energy needs. The purpose of this brief review is to explain how anaerobic metabolism supplies that energy and how these forms of training differ in their usage.
The Use of Sport Psychology to Improve Sport Performance
The Use of Sport Psychology to Improve Sport Performance
Daniel Kirschenbaum, Ph.D. Director, Center for Behavioral Medicine, Professor, Northwestern University Medical School Chicago, Illinois; Sean McCann, Ph.D. U.S. Olympic Committee, Sport Science and Technology Division, Colorado Springs, Colorado; Andrew Meyers, Ph.D. University of Memphis, Department of Psychology, Memphis, Tennessee; Jean Williams, Ph.D. University of Arizona, Department of Exercise & Sport Science, Tucson, Arizona
From http://www.gssiweb.com/ArticlesUpload/2007410113639453.pdf
======================================
Introduction
Sport psychology is the science of behavior applied to exercise and sport participation. Increasing numbers of athletes and coaches are using sport psychologists to help them gain a personal and competitive edge--to manage stress and anxiety more effectively, improve concentration and motivation, increase confidence, and promote better communication. This field has been percolating for 70 years, yet many people still think of it as commonsensical mind games. The Gatorade Sports Science Institute convened a panel of four of the leading experts on sport psychology to help clarify the meaning of this important discipline, describe its recent history, and project its future.
Daniel Kirschenbaum, Ph.D. Director, Center for Behavioral Medicine, Professor, Northwestern University Medical School Chicago, Illinois; Sean McCann, Ph.D. U.S. Olympic Committee, Sport Science and Technology Division, Colorado Springs, Colorado; Andrew Meyers, Ph.D. University of Memphis, Department of Psychology, Memphis, Tennessee; Jean Williams, Ph.D. University of Arizona, Department of Exercise & Sport Science, Tucson, Arizona
From http://www.gssiweb.com/ArticlesUpload/2007410113639453.pdf
======================================
Introduction
Sport psychology is the science of behavior applied to exercise and sport participation. Increasing numbers of athletes and coaches are using sport psychologists to help them gain a personal and competitive edge--to manage stress and anxiety more effectively, improve concentration and motivation, increase confidence, and promote better communication. This field has been percolating for 70 years, yet many people still think of it as commonsensical mind games. The Gatorade Sports Science Institute convened a panel of four of the leading experts on sport psychology to help clarify the meaning of this important discipline, describe its recent history, and project its future.
Proper Nutrition for Athletes: The Missing Link
Proper Nutrition for Athletes: The Missing Link
By Nancy Clark
From J Exerc Sci Fit, Vol 6, No 2, 130–134, 2008
=================================
Introduction
Nutrition should be an integral part of an athlete’s training program. Yet, in the United States, American athletes and fitness exercisers alike commonly report that they do not eat as well as they should; they admit that nutrition is their missing link. Consequently, they may fail to attain the most benefits from their training programs and their competitive efforts.
The purpose of this paper is to highlight the sports nutrition errors commonly made by American athletes who live in a culture where food is considered “fattening”, eating-on-the-run is the norm, and fast foods are a common alternative to home-cooked meals. Given the rapidly changing food culture in China, this information may help Chinese athletes avoid making the same nutritional mistakes.
By Nancy Clark
From J Exerc Sci Fit, Vol 6, No 2, 130–134, 2008
=================================
Introduction
Nutrition should be an integral part of an athlete’s training program. Yet, in the United States, American athletes and fitness exercisers alike commonly report that they do not eat as well as they should; they admit that nutrition is their missing link. Consequently, they may fail to attain the most benefits from their training programs and their competitive efforts.
The purpose of this paper is to highlight the sports nutrition errors commonly made by American athletes who live in a culture where food is considered “fattening”, eating-on-the-run is the norm, and fast foods are a common alternative to home-cooked meals. Given the rapidly changing food culture in China, this information may help Chinese athletes avoid making the same nutritional mistakes.
Watch What You Say
Watch What You Say
By Nick Dixon
http://ezinearticles.com/?Youth-Sports-Coach---Watch-What-You-Say&id=2158337
===============================
Volunteering to coach youth sports can be one of the most rewarding experiences in your life. It is a privilege to spend time teaching, coaching and mentoring youngsters in one of the most critical stages of their mental and physical development. Many kids do not have positive role models in their life. Many kids do not get the attention and the discipline that they need and desire. The main thing I want to discus today is the importance of thinking before you speak and the fact that your words greatly affect the self esteem of your players. Many coaches fail to remember that what a coach says can have long term positive or negative effects on a player. All youth coaches should remember these points regardless of which sport that they coach.
By Nick Dixon
http://ezinearticles.com/?Youth-Sports-Coach---Watch-What-You-Say&id=2158337
===============================
Volunteering to coach youth sports can be one of the most rewarding experiences in your life. It is a privilege to spend time teaching, coaching and mentoring youngsters in one of the most critical stages of their mental and physical development. Many kids do not have positive role models in their life. Many kids do not get the attention and the discipline that they need and desire. The main thing I want to discus today is the importance of thinking before you speak and the fact that your words greatly affect the self esteem of your players. Many coaches fail to remember that what a coach says can have long term positive or negative effects on a player. All youth coaches should remember these points regardless of which sport that they coach.
Basic Principles for Improving Sports Performance
Basic Principles for Improving Sports Performance
By David R. Lamb, Ph.D. Exercise Physiology Laboratory, Sport and Exercise Science Faculty, The Ohio State University, Columbus, OH , Chairman,
Gatorade Sports Science Institute
================================
KEY POINTS
1. For most sports, the top competitor is generally the one who can appropriately sustain the greatest power output to overcome resistance or drag.
2. It is not sufficient for championship performance to simply have the ability to produce great power. The champion must be able to sustain power output in an efficient and skillful manner for the duration of the competition.
3. During maximal exercise lasting a few seconds, the anaerobic breakdown of phosphocreatine and glycogen in muscles can provide energy at rates many times greater than can be supplied by the aerobic breakdown of carbohydrate and fat. However, this high rate of anaerobic energy production cannot be sustained for more than about 20 seconds.
4. For exercise lasting more than a few minutes, an athlete who has a high lactate threshold, that is, one who can produce a large amount of energy aerobically without a major accumulation of lactic acid in the blood, will be better able to sustain a higher rate of energy expenditure than will a competitor who has a lower lactate threshold.
5. A high level of mechanical efficiency, which is the ratio of the mechanical power output to the total energy expended to produce that power, is vital if an athlete is to make the most of his or her sustainable rate of energy expenditure. Mechanical efficiency depends upon the extent to which the athlete can recruit slow-twitch muscle fibers, which are more efficient at converting chemical energy into muscle contraction than are fast-twitch fibers.
6. Neuromuscular skill is also critical to mechanical efficiency because the more skillful athlete will activate only those muscle fibers required to produce the appropriate movements. Extraneous muscle contractions require more energy expenditure but do not contribute to effective power output.
By David R. Lamb, Ph.D. Exercise Physiology Laboratory, Sport and Exercise Science Faculty, The Ohio State University, Columbus, OH , Chairman,
Gatorade Sports Science Institute
================================
KEY POINTS
1. For most sports, the top competitor is generally the one who can appropriately sustain the greatest power output to overcome resistance or drag.
2. It is not sufficient for championship performance to simply have the ability to produce great power. The champion must be able to sustain power output in an efficient and skillful manner for the duration of the competition.
3. During maximal exercise lasting a few seconds, the anaerobic breakdown of phosphocreatine and glycogen in muscles can provide energy at rates many times greater than can be supplied by the aerobic breakdown of carbohydrate and fat. However, this high rate of anaerobic energy production cannot be sustained for more than about 20 seconds.
4. For exercise lasting more than a few minutes, an athlete who has a high lactate threshold, that is, one who can produce a large amount of energy aerobically without a major accumulation of lactic acid in the blood, will be better able to sustain a higher rate of energy expenditure than will a competitor who has a lower lactate threshold.
5. A high level of mechanical efficiency, which is the ratio of the mechanical power output to the total energy expended to produce that power, is vital if an athlete is to make the most of his or her sustainable rate of energy expenditure. Mechanical efficiency depends upon the extent to which the athlete can recruit slow-twitch muscle fibers, which are more efficient at converting chemical energy into muscle contraction than are fast-twitch fibers.
6. Neuromuscular skill is also critical to mechanical efficiency because the more skillful athlete will activate only those muscle fibers required to produce the appropriate movements. Extraneous muscle contractions require more energy expenditure but do not contribute to effective power output.
Essentials for World Class Coaching
So you want to be the best? Essentials for World Class Coaching
By Wayne Goldsmith,
www.sportscoachingbrain.com
=========================================
Over the past 20 years I have had the good fortune to work with some of the world’s leading coaches – coaches of world record holders and Olympic Gold Medallists, coaches who have won football premierships and led national teams to international glory. Whilst all great coaches are unique and very special individuals, there are some common factors – some common championship coaching characteristics that they all share.
1. A commitment to continuous improvement.
2. A belief that anything is possible.
3. An understanding of where your sport has been (history of the sport), where it is now and most importantly a vision for where it is going.
4. The confidence to be yourself – to be unique.
5. The energy to work hard consistently.
6. The strength and courage to not compromise.
7. Outstanding communication abilities.
8. An understanding of who you are, what you value and what motivates you.
9. A passion for winning – a desire to be the best.
10. The capacity to persevere and persist and continue to fight hard no matter what obstacles you face.
By Wayne Goldsmith,
www.sportscoachingbrain.com
=========================================
Over the past 20 years I have had the good fortune to work with some of the world’s leading coaches – coaches of world record holders and Olympic Gold Medallists, coaches who have won football premierships and led national teams to international glory. Whilst all great coaches are unique and very special individuals, there are some common factors – some common championship coaching characteristics that they all share.
1. A commitment to continuous improvement.
2. A belief that anything is possible.
3. An understanding of where your sport has been (history of the sport), where it is now and most importantly a vision for where it is going.
4. The confidence to be yourself – to be unique.
5. The energy to work hard consistently.
6. The strength and courage to not compromise.
7. Outstanding communication abilities.
8. An understanding of who you are, what you value and what motivates you.
9. A passion for winning – a desire to be the best.
10. The capacity to persevere and persist and continue to fight hard no matter what obstacles you face.
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