crossfit energy system

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Energy Systems & Muscle Fibers type

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Page 1: Crossfit energy system

Energy Systems & Muscle Fibers type

Page 2: Crossfit energy system

Energy SystemsOverview

Page 3: Crossfit energy system

Maximum Rate of Energy Production

Maximum Duration of Energy Production

Page 4: Crossfit energy system

Old School …

Aerobic Anaerobic

200m 11% 89%400m 23% 77%800m 35% 65%1500m 45% 55%

*800m/1500m = Fran/Helen WOD’s

Page 5: Crossfit energy system

New School…

Aerobic Anaerobic

200m 29% 71%400m 43% 57%800m 66% 34%1500m 84% 16%

*800m/1500m = Fran/Helen WOD’s

Page 6: Crossfit energy system

% Aerobic Contribution

200m 400m 800m 1500m0

102030405060708090

NewOld

Page 7: Crossfit energy system

% Anaerobic Contribution

200m 400m 800m 1500m 0

102030405060708090

NewOld

Page 8: Crossfit energy system

When does the Switch Occur?

15-30 Seconds

Page 9: Crossfit energy system

Muscle Fiber Overview

Page 10: Crossfit energy system

Muscle Fibers Best to think of Muscle Fiber type as a Continuum

• LEFT = Pure Slow Twitch • RIGHT = Pure Fast Twitch • Middle = Many Blends and Variations

Page 11: Crossfit energy system

Characteristic of Fiber TypesSlow Twitch -Recruitment is Slow-Relaxation time is Slow-Force = Low -Fatigue Resistant = High - Cell = Aerobic Enzymes

Fast Twitch -Recruitment is Fast-Relaxation time is Fast-Force = High-Fatigue Resistant = Low- Cell = Anaerobic Enzymes

Page 12: Crossfit energy system

Athlete Examples

Slow Twitch Fast Twitch

Middle?

Page 13: Crossfit energy system

How do we know what Fibers we are Training???

Page 14: Crossfit energy system

Determining Factor = Force

Less Force = More Slow Twitch Fibers

More Force = More Fast Twitch Fibers

Page 15: Crossfit energy system

How does this Relate to Crossfit?

Page 16: Crossfit energy system

The Crossfit Problem…

Moderate to High Force application over a broad

amount of time.

Page 17: Crossfit energy system

Endurance events like Running or Cycling when an athlete is tired he/she can’t kick. (Recruit FT Fibers)

Crossfit makes the “tired” athlete Recruit (FT) Fibers whether they want to or not. At the expense of time.

Page 18: Crossfit energy system

Considerations for Untrained Novice Crossfit Athletes…

Page 19: Crossfit energy system

Body weight exercises could recruit (FT) fibers which will make them go anaerobic quicker.

-In this case, Athlete will need more time to recover between WOD’s. (Max Effort)

Page 20: Crossfit energy system

Fast explosive movements are an injury precaution because athlete have not established neural pathways to recruit the necessary (FT) fibers.

- Remember (ST) Relaxation Rate- Exercises Examples

- Down Hill Sprinting- Eccentric/Rebounding Plyo’s

Page 21: Crossfit energy system

Weak Athletes could still be “Aerobic Giants” a.k.a. have great Engines!

- Structurally they are too weak to exude the power to show you!

- Remember “Structural changes happen slower than metabolic.”

Page 22: Crossfit energy system

Must haves for the Elite Crossfit Athlete…- Absolute Strength - Very High Percent of Dynamic to

Absolute Strength (FT Fibers)- Great Aerobic Capacity with out

sacrificing Strength (Enzymatic Fight) - High Level of Skill (Technique)

- Great Neural Pathways (Recruiting FT Fibers)

Page 23: Crossfit energy system

The End