David Docherty, PhD,

Professor Emeritus
School of Exercise Science, Physical
and Health Education
University of Victoria
1. Developing aerobic (cardiovascular)
fitness (March 3rd)
2. Developing strength and muscular
endurance (March 10th)
3. Developing the core or back stability
(March 17th)
4. Effective warm up and developing
flexibility (March 24th)
 All the presentations are accessible at:

 https://onlineacademiccommunity.uvic.ca/eld
eracademy/
1. Developing aerobic (cardiovascular)
fitness (March 3rd)
2. Developing strength and muscular
endurance (March 10th)
3. Developing the core or back stability
(March 17th)
4. Effective warm up and developing
flexibility (March 24th)
 David Docherty

With special thanks to Ben Sporer, Howie Wenger,

and Lynneth Stuart-Hill.
Capacity for doing work
So.......when ATP is used to do cellular
work
the products are ADP + Pi which must
be re-converted to ATP if work is to be
continued.
These conversions are called

PHOSPHORYLATIONS
 Regeneration of ATP is what the energy
systems are all about
 There are 3 energy systems to regenerate
ATP:
 ATP-CP system (Alactic system)
 Anaerobic glycolysis (Lactic system)
 Aerobic system
 ALL ATP used for movement is
regenerated from one of these
systems
 all movement can be classified into
one or a combination of these
systems
 The three energy systems differ in the
rate and amount of ATP that can be
resynthesized referred to as:
POWER = the rate at which ATP can be produced

CAPACITY = the total amount of ATP

that can be produced
 muscles store some ATP for immediate use
 muscles also store creatine phosphate, CP
 sometimes called phosphocreatine, PCr
 CP is a “high-energy phosphate” that can be
used to quickly regenerate ATP from ADP
and Pi
 this system is important in high energy, short
duration events
 the amount of [CP] in the cell is 4-6X greater
than [ATP]
 CP Cr + Pi

ADP + Pi ATP

ENERGY
Cr + Pi CP
Energy/Power Output Phosphagen
ATP-PC

10 s 30 s 60 s 3 min 15 min+

Time
• Very high power
• Very low capacity
• Time to peak power (ms)
• Peak power & capacity (~7 – 10s?)
2 challenges for this system:
1. very inefficient (2 molecules of ATP / glucose used)
2. produces lactic acid as a by-product that reduces
ability to perform work (burning feeling in muscles)
3. Requires 12 steps to create ATP (therefore slower
than ATP-CP system but creates more ATP)

 this system only uses carbohydrate as fuel

 Where does the carbohydrate come from?
 muscle glycogen, blood glucose, liver glycogen.
 Anaerobic Lactic
Energy/Power Output
Short Term Energy System

10 s 30 s 60 s 3 min 15 min+

• High Power Time

• Limited Capacity
• Time to peak power (~8s)
• Peak power (~40 – 70s)
• Power capacity (~90 – 120s)
Glucose

Anaerobic
metabolism

PYRUVATE LACTATE

Aerobic
metabolism
 after 1 – 2 min exercise, the anaerobic systems
cannot “keep up” with the energy demands of
the muscles  need a more efficient system
 when oxygen is freely available to the muscle
cells:
 all food types (fat, carbohydrate, proteins) can be
oxidized to carbon dioxide and water to produce
energy
 this process produces 36 molecules of ATP / glucose
molecule
 waste products are CO2 and H2O.
 BUT: What is the problem?
 problem is the delay in getting oxygen to the muscle
cells (otherwise the aerobic system could be used
right from the start of exercise). It takes about 30
chemical reactions to produce the ATP.

 SO: you can see the link between

cardiovascular fitness & aerobic fitness:
 need to move large amounts of oxygen to the muscle
cells quickly: requires a strong aerobic (CV) system
 Aerobic
Energy/Power Output Long-Term Energy System

10 s 30 s 60 s 3 min 15 min+

• Time to peak power (~180s) Time

• Peak power (~3 – 5min)
• P Low power
•Very high capacity
•lower capacity (extensive / hours)
 ENERGY: Used for muscular
contraction.

ATP ADP + Pi

ENERGY Where does this energy come from?

ADP + Pi ATP
 Energy System Continuum
Energy/Power Output

10 s 30 s 60 s 3 min 15 min+

• overlapping Time
• rarely independent but at times dominant
 THE ENERGY SUPPLY CONTINUUM

3.6 Maximal alactic power

ATP anaerobic
M/min 1.6 alactic
Maximal lactic power
Energy or
power output 1.0 anaerobic Maximal
capacity aerobic power
(speed, watts) .7 – 1.0 m
lactic

capacity aerobic
1.25 –1.75 m
capacity
90 + m

TIME 10” 1’ 2’ 10’ 30’ 120’

Adapted from
Howald et al. 1978

hwenger11
 For design of training session, consider...
 the energy system utilized
 the type or mode of activity
 muscle recruitment pattern
 work:rest/recovery ratios
 range of motion
 etc.
 % VO2
Reserve

% HR
RPE Reserve
(HRR)

Intensity

%Max Effort % VO2max

% HRmax
 The energy sources for a given
activity are time- and intensity-
dependent
 Must do progressive overload by
altering intensity, frequency and
duration
 Increase the intensity of effort within the
energy system
 Increase the training volume (length of
time for intervals, number of reps, and
the number of sets per session)
 Decrease the recovery time between reps
and/or sets
 Increase/decrease the training frequency
(sessions per week)
 As we keep training (or competing/
performing) the energy system that
is dominant may change, especially
if recovery intervals are not long
enough (reflected by a drop off in
intensity/power output, or effort)
 Maximal aerobic power:.
 maximal rate at which oxygen can be
taken in, transported and utilized by the
body
 key aspect; power term…rate…unit time
 expressed as ml.kg-1.min-1 or L.min-1
Andrew Coggan
 https://www.youtube.com/watch?v=fn3Yr-
LS_l0
K.L Harrison
 Central
▪ oxygen delivery depends upon.
maximal cardiac output (CO) and
maximal arterial oxygen content
 Peripheral
▪ „peripheral‟ extraction of the
delivered oxygen traditionally
expressed as...(a-v) O2 difference)
Continuous Interval

 Training history
 Training age
 Genetics
VO2 = CO x (a-v)O2 difference
 Hb
Ventilation O2 affinity
VE
VA/Q
Fe Q
Diffusion
SV
HR
BP
Continuous vs
Interval training
Metabolism
Substrate delivery Peripheral circulation
Muscle mass (fibre size & Muscle blood flow
#) Capillary density
Energy stores Diffusion
Myoglobin O2 extraction
Mitochondria
 Continuous Interval

 Maximize load on  Maximize load on

heart and lungs metabolic machinery
 Extend duration >  Maximize buffering
30 min capacity
 Sub-Threshold  Above threshold
 Maximize blood  Optimum time is 3 min
changes at VO2max?
 Increase utilization  Total work > ? min
of fat
 https://www.youtube.com/watch?v=dWe8vtz
tW-4

 https://www.youtube.com/watch?v=NN5Y57
NbnrU

 https://www.youtube.com/watch?v=8Y_FdjI2
v4I
 This zone is primarily used for recovery. It places very little stress
Zone 1 on your body and helps clear waste products from the muscle

This zone is well below your anaerobic threshold and is used to

Zone 2 build aerobic capacity. Can also be used for recovery during high
intensity training
This zone is considered sub-threshold and is at or just below
Zone 3 your race pace. You should not be able to hold this intensity for >
45 min.
This zone is slightly higher than your time trial pace and places
Zone 4 heavy stress on the aerobic system as it an intensity that results
in accumulation of lactate.
This zone is at an intensity that directly targets your maximal
aerobic power and you should not be able to maintain this
Zone 5 intensity for > 5 min. Use this intensity for intervals lasting 2-5
minutes
Work phase 10 - 45 min
Rest phase n/a
Work : rest ratio n/a
Intensity (% max effort) <70%
Repetitions (number) Continuous
Sets (number) n/a
Rest between sets n/a
 30 min of moderate physical activity per day for
5-6 days per week
 20 min of vigorous physical activity 3 days per
week
 10 min of moderate physical activity 3 times per
day for 5-6 days per week
 10,000 steps a day
 Continuous physical activity
(training) Do 5X/week
30 mins/day
Work phase 3-10 min
Rest phase 3-10 min (active)
Work : rest ratio 1:1
Intensity (% max effort) 90 – 95% of max HR – 95 – 105% of
VO2max pace
Repetitions (number) Accumulate 12 – 25 min
Sets (number) 1-10
Rest between sets 10-15 min (active)

• Discussion - Group Management

 DETERMINING AEROBIC POWER AND CAPACITY
IN RELATION TO VO2 AND BLa

VO2max
AEROBIC POWER 14
4

10
VO2
[Bla]
[L/min] 3 [mmoles]

AEROBIC CAPACITY LT 6

2
4

2
1

POWER 50 100 150 200 250 300

[WATTS]

hwenger11
 VE vs. VO2

160
Zone 1 Zone 2 Zone 3 Zone 4 Zone 5
140

120
VE (L/min)

100

80 VO2max VE

60

40 RC
20 VT

0
0 20 40 60 80
VO2 (ml/kg/min)
 Interval training involves a period of high
intensity effort (30s-3min) followed by and equal
or greater time of active rest (30s-3min)
repeated 5-10 times
 Suggested it targets the oxidative mechanisms
in muscle by making the muscle hypoxic
(increases oxidative enzymes and number of
mitochondria). Also considered to offset some of
the effects of aging (from Cell Metabolism, 2017)
Astrand ,Rodahl, Dahl, & Stromme, 2003, Bell & Wenger, 1986. Gaiga
& Docherty, 1995. Rhodas et al., 2000, MacDougall et al., 1998.
 1:1 work to recovery ratios
 1-3 min work intervals
 Active recovery (60% VO2 max)
 Number of work intervals (6-10)
 Optimal 30-35 min at or close to VO2 max.

Astrand ,Rodahl, Dahl, & Stromme, 2003, Bell and Wenger,

1986
 What is HITT?
 High intensity efforts with short recovery
periods
10 maximum efforts of 60s work with 60s active
recovery (total time=20 min)
4-6 maximum efforts of 30s work with 4 min active
recovery (total time=20-27 min)
*8 maximum efforts of 20s work with 10s active
recovery (total time=4 min!)
3 maximum efforts of 20s work with 2 min active
recovery (total time=2 min!)
McMaster Group, *Tabata group.
 20 sec full out effort
 10 sec active rest
 Repeat 8 times
 Total training time = 4 min
 Found to produce 7 mL (11%) increase in VO2
max (52-59 mL) and 28% in anaerobic
performance!!

Tabata et al., 1996

 Used with many different populations
including those with CHD and other chronic
conditions (diabetes, obesity)
 Produces equal or better fitness and health
outcomes compared to long duration
endurance training (e.g. 30-60 min at lower
intensity)

Little et al., 1985, Currie et al., 2013, Gibala & Jones, 2013,
Gillan et al., 2013, Currie et al., 2012, Kessler et al., 2012
 Cycling ergometer (stationary bike!)
 Running (treadmill or track)
 Whole body activity (e.g. burpees, jumping
jacks, push ups etc.)
 Resistance exercise (e.g. body weight squats)

Tabata, 1996, Gillan, , Gabala, McCrae et al., 2012,

Rozenek et al., 2007, and Kates, 2014
hwenger11
 DETERMINING AEROBIC POWER AND CAPACITY
IN RELATION TO VO2 AND BLa

VO2max
AEROBIC POWER 14
4

10
VO2
[Bla]
[L/min] 3 [mmoles]

AEROBIC CAPACITY LT 6

2
4

2
1

POWER 50 100 150 200 250 300

[WATTS]

hwenger11
Work phase 4-15 min
Rest phase Dependent on work interval
Work : rest ratio 2:1 – 5:1 (active)
Intensity (% max effort) Anaerobic threshold –5% to +10%
Repetitions (number) 3-10
Sets (number) 1-3
Rest between sets Variable – active rest
 Monday:
 3-5 min warm up. 30 min steady state cycling
 Chins, bar dips, and knee raises and lowers (abs)
 Stretch 5 min
 Tuesday:
 3-5 min warm up. 3min:3min; 2min:2min; 1min:1min
work:recovery (twice)
 Inclined bench, seated rows, side arm raises
 Stretch 5 min
 Wednesday:
 3-5 min warm up. 1min:1min work:recovery (10 times)
 Arm curls, arm push downs, upright row
 Stretch 5 min
 Thursday:
 3-5 min warm up. 1min:1min;2min:2min
work:recovery (5 times)
 Pec deck (chest), lat pull downs, shoulder shrugs
 Stretch 5 min
 Friday:
 3-5 min warm up. 20sec:2 min work:recovery (3
times); Tabata intervals 20sec:10sec work:recovery (8
times); 1min:1min work:recovery (5 times)
 Stretch 5 min
 Standing bench press and upright row, ab workout
(100 ab exercises and 30 leg raises and lowers (twice)
 You can also come up with your own
variations
 Usually plan on 30 min of some form of
aerobic work and about 20 min of strength
exercises
 Workout generally takes 45-50 min and then
5 min cool down and stretch
 Questions?
Need to consider the following:
 Objectives of training phase
 Recovery time of energy system
▪ Fuel supply
▪ Metabolic clearance rates
 Requirement for skill and/or technical precision
 Minimum training loads for adaptation
 Reliance on other energy systems for enhanced
development
 When training the anaerobic systems
(alactic and lactic)
 First train for power and then for
capacity
 When training the aerobic system
 First train for capacity and then train for
power
 Scheduling of training
DURATION INTENSITY 1/2 AND FULL ENERGY SYSTEM
RECOVERY

3 - 10 MINS 70-75%ME 20-30 MIN AEROBIC POWER

95-100% max HR 1-2 HOURS
95-100% VO2
max [For lactic Acid]
5 -24 hours
[For Glycogen]

10 min + 50-60% ME 10 hours AEROBIC CAPACITY

70-80% AT;VT;LT 48 hours
[for Glycogen]
 Identify the key energy systems require by your
sport including:
 characteristics of the sport/event,
 the intensity at which the athlete must
compete,
 the duration of the effort,
 the duration and frequency of recovery
periods,
 and the chosen tactics/strategy.
 Validity
 Does the test really measure what its supposed to
measure?
 Reliability
 How reproducible are the results (test to test and
between testers)?
 Meaningful difference
 How sensitive is the test to a change in performance?
 ease of conducting test
 cost of equipment to conduct test
 ease of obtaining accurate results
 validity of test for determining power / capacity
for the specific energy system
 population / sport the test is suited to
 availability of normative data
 Anaerobic alactic (ATP-PC)
 Power
 Capacity
 Anaerobic lactic (anaerobic glycolysis)
 Power
 Capacity
 However……………………
 Anaerobic peak power (highest value)
 Short term anaerobic capacity (<10s)
 Intermediate anaerobic capacity (20-
30s)
 Long term anaerobic capacity (60-90s)

(Bouchard et al.,1991)
Performance Tests:
1. Anaerobic Speed Test (AST)
2. Wingate Test
3. Vertical jump or repeated jumps
4. Repeated sprint tests
5. “Claude Bouchard” time frame (0-120s)
Physiological additions:
 blood lactate measures following maximal effort (e.g.
AST or Wingate)
 greater [lactate]  higher anaerobic capacity
 e.g. 17 mmol/L vs. 14 mmol/L
 Performance measures (e.g. 12 min run, 10km, Beep)
 VO2max test (sport specific)
 Submaximal economy tests
 Threshold tests (VT;LT)
 L•min-1 (absolute aerobic power)
 mL•kg-1•min-1 (relative aerobic power)
 Other recommendations
 mL•kg-.69•min-1
 mL•kg-.75•min-1
 mL•ht2•min-1
 Anaerobic threshold
 Definition: The critical intensity at which energy
production is no longer supplied primarily by
aerobic (oxidative) metabolism
 Lactate threshold (LT)
 Definition: The critical intensity at which the
blood lactate shows sudden non-linear increase
(onset of blood lactate accumulation, OBLA). It is
measured as the work increment that
immediately precedes the first 1 mmol•L rise in
blood lactate
 Some researchers use critical level
(e.g. 4 mmol•L of blood lactate)
 Ventilatory threshold (VT)
 Definition: The point of non-linear increases in
ventilation (Ve) related to VO2. Reflects the
changes in Ve, VO2, and CO2.
 Non-invasive technique
 Training Energy Type of Optimal Work: Recovery %Max HR Range**( Lactate
Ratio %HR Max b/min) Range(m mol/L)Characteristics
Intensity System Training Time Effort
*
Preferential energy fuels are stored PC
Anaerobic and ATP in muscle; muscle fiber
ATP-PC All out sprint 10 - 30 sec Complete 95-100 95-100 180-190 Small amount recruitment always
I(AN1) recovery begins with Type I (slow twitch)
followed quickly by Type IIa (fast
oxidative) and Type IIb (fast
nonoxidative) with emphasis on
Type II fibers

Highest rate of anaerobic glycolysis;

LA 1:3 90-95 90-95 170-180 Maximum values blood glucose and some
Anaerobic Short interval 30 - 90 sec muscle glycogen are preferred energy
II (AN2) (10- sources; recruitment pattern of muscle
30) fiber types is
same as AN1 and increases occur in
muscle anaerobic enzymes and there is
improved buffering power
of muscles and blood
Slightly lower exercise intensity than
ATP-PC LA AN2; utilizes primarily glycogen from
Transportat Moderate interval 90 sec - 5 min 1:2 85-90 85-90 165-170 6-10
muscle and liver for shorter work bout
O2 and incorporates more O2 as work time is
ion(TN)
extended; excellent stimulation of
cardiovascular delivery apparatus and
improves VO2 max; all muscle fiber types
will be used if intensity and exercise
duration are increased

This is very hard work and probably

LA O Long interval cannot be sustained much
Anaerobic 5 – 20 min 1:1 80-85 80-85 155-160 4-6
longer than 20 min without onset of
Threshold ( AT) fatigue; cellular
O2 transport becomes a problem;
major source of energy is glucose
and glycogen with some fatty acid
metabolism during longer work bouts;
emphasizes use of fiber
types I and IIa

Primary objective of this intensity is to

Utilization 75-80 75-80 145-155 2-4 cause muscle to use oxygen
O2 10 – 30 min 1:0.5
1 (U1) Continuous work more efficiently; should make up bulk of
or Long interval or 1:0.25 total training; Types I and
LA
IIa muscle fibers are used
preferentially;although glycogen is used
for energy, use of
fatty acids becomes more important

Uses continuous or interrupted exercise

Utilization Continuous 30 – 60 min Continuous of long duration; major energy source is
O 65-75 65-75 125-145 2 or less
2(U2) free fatty acids with some glycogen use;
emphasizes Type I muscle
fibers; often referred to as
conversational pace

Lowest level of aerobic stimuli;

Utilization Continuous 60 - 120 min Continuous Very small recommended for non-competitive
O 50-65 50-65 95-125
3 (U3) recreational athletes; can maintain
amounts
minimal fitness requirements;
energy source is primarily free
fatty acids; uses Type I and some
IIa fibers

FH
 As a percentage of VO2 max
 As a measure of VO2 at AT
 As a heart rate at AT
 As a pace (running velocity, cycling, stoke
rate etc.)
Courtesy of www.brianmac.co.uk
 Interval
Work phase 1-10 sec
Rest phase 10-100 sec (passive)
Work : rest ratio 1:10
Intensity (% max effort) 98-100%
Repetitions (number) 4-6
Sets (number) 2-4
Rest between sets 5-10 min (light active)

Reps depend on ability to maintain velocity and form

How do you know? Need to time them and watch!!
Get feedback from athletes
 Interval
Work phase 30-120s
Rest phase 90-360s (active is best)
Work : rest ratio 1:3
Intensity (% max effort) 80-85%
Repetitions (number) 4-6
Sets (number) 1-4
Rest between sets 5-10 min

1. Accumulate lactic acid in blood and muscle

2. Allow time for complete recovery
3. Shorter recovery results in waste products accumulating over the
duration of the set (helpful for training body to tolerate high levels of
lactate)
 Identify two or three
fitness tests used in
your sport and relate
to the energy systems
they are measuring
 Evaluate the validity
and reliability of the
tests
 Different muscle
biochemistry in pre-puberty
 Low levels of enzyme PFK
 Train nervous system for
speed
 Balyi and Way 2008 –
Speed 1 and 2
 90

80
Improvement in a year (%)

70

60

50 Max anaerobic power

Exc CO2
40
VO2max
30
B[La] post
20 anaerobic exercise

10 AnT

0
11 12 13 14 15 16 17 18 19 20 21

Age (years)
Voitenko, 1985
VO2 = CO x (a-v)O2 difference
 Maximal aerobic power:
.
 maximal oxygen uptake, VO2max
 point @ which oxygen consumption
plateaus & shows no further increase (or
increases slightly) with an additional
workload
 Maximal aerobic power:.
 VO2max; good interpreter of endurance
performance when studying heterogenous
group
 BUT…relatively poor when examining
athletes of similar ability level
(homogenous group!)
 age  muscle mass
 gender  heredity
 rate of ATP production  distribution of fibre type
 initial levels of muscle  state of training - use of
glycogen substrates/tolerance
 ability to tolerate low
intracellular pH
 efficiency of metabolic  efficiency of aerobic
pathways pathways - WHY?
 Energy System Continuum
Energy/Power Output

10 s 30 s 60 s 3 min 15 min+

• overlapping Time
• rarely independent but at times dominant