are very minimal. Sports that rely mostly on the aerobic system are long distance type sports such as cross country skiing, long distance track and field events, running marathons, etc. In these types of sports the phosphagen system is involved but the contributions are very minimal.

Once the demands of the sport or activity are determined they need to be trained according to the appropriate energy system(s). Factors that need to be analyzed include: duration of the activity, intensity, and rest intervals. Each sport and activity needs

In order to train with maximum effectiveness it is important to understand what the demands of your sport or activity are. This is accomplished by applying the appropriate energy system(s) to your training. The pace of your sport or activity dictates the energy system(s) involved. Our bodies use a compound, ATP (adenosine triphosphate), as its energy source. When we run low on ATP we have to replenish it and we do so by utilizing the energy systems.

The energy systems are categorized into anaerobic and aerobic systems. There are 2 energy systems that are anaerobic, the phosphagen system and the lactic acid system (also sometimes referred to as anaerobic glycolysis). The third and final energy system is aerobic and is called the aerobic system. All three energy systems are always in operation no matter what sport or activity we are performing. While all 3 systems are always in operation it is the percentage of each system being used that changes depending on the sport or activity. The contribution of each system depends on such factors as intensity, duration, and rest intervals.

The phosphagen system is dominant during activities of short duration, high intensity and require longer rest periods. These include maximum effort activities that last less than 30 seconds such as jumping, sprinting, plyometrics, and fast burst sports to include football, basketball, and volleyball.

The lactic acid system allows for activities of longer duration than does the phosphagen system. Maximum effort activities between 30 seconds and 4 minutes involve this system although there are contributions from the phosphagen system and the aerobic system and this again depends on the duration. The closer the activity is to being 30 seconds in duration the more the phosphagen system is involved as well. The closer the activity is to 4 minutes the more the aerobic system is involved.

The aerobic system allows for more enduring activities such as those over 4 minutes long. Most sports utilize primarily the phosphagen system with moderate to high contribution from the lactic acid system. In these types of sports the aerobic system is involved but the contributions are very minimal. Sports that rely mostly on the aerobic system are long distance type sports such as cross country skiing, long distance track and field events, running marathons, etc. In these types of sports the phosphagen system is involved but the contributions are very minimal.

Once the demands of the sport or activity are determined they need to be trained according to the appropriate energy system(s). Factors that need to be analyzed include: duration of the activity, intensity, and rest intervals. Each sport and activity needs

y systems that are anaerobic, the phosphagen system and the lactic acid system (also sometimes referred to as anaerobic glycolysis). The third and final energy system is aerobic and is called the aerobic system. All three energy systems are always in operation no matter what sport or activity we are performing. While all 3 systems are always in operation it is the percentage of each system being used that changes depending on the sport or activity. The contribution of each system depends on such factors as intensity, duration, and rest intervals.

The phosphagen system is dominant during activities of short duration, high intensity and require longer rest periods. These include maximum effort activities that last less than 30 seconds such as jumping, sprinting, plyometrics, and fast burst sports to include football, basketball, and volleyball.

The lactic acid system allows for activities of longer duration than does the phosphagen system. Maximum effort activities between 30 seconds and 4 minutes involve this system although there are contributions from the phosphagen system and the aerobic system and this again depends on the duration. The closer the activity is to being 30 seconds in duration the more the phosphagen system is involved as well. The closer the activity is to 4 minutes the more the aerobic system is involved.

The aerobic system allows for more enduring activities such as those over 4 minutes long. Most sports utilize primarily the phosphagen system with moderate to high contribution from the lactic acid system. In these types of sports the aerobic system is involved but the contributions are very minimal. Sports that rely mostly on the aerobic system are long distance type sports such as cross country skiing, long distance track and field events, running marathons, etc. In these types of sports the phosphagen system is involved but the contributions are very minimal.

Once the demands of the sport or activity are determined they need to be trained according to the appropriate energy system(s). Factors that need to be analyzed include: duration of the activity, intensity, and rest intervals. Each sport and activity needs

ls.

The phosphagen system is dominant during activities of short duration, high intensity and require longer rest periods. These include maximum effort activities that last less than 30 seconds such as jumping, sprinting, plyometrics, and fast burst sports to include football, basketball, and volleyball.

The lactic acid system allows for activities of longer duration than does the phosphagen system. Maximum effort activities between 30 seconds and 4 minutes involve this system although there are contributions from the phosphagen system and the aerobic system and this again depends on the duration. The closer the activity is to being 30 seconds in duration the more the phosphagen system is involved as well. The closer the activity is to 4 minutes the more the aerobic system is involved.

The aerobic system allows for more enduring activities such as those over 4 minutes long. Most sports utilize primarily the phosphagen system with moderate to high contribution from the lactic acid system. In these types of sports the aerobic system is involved but the contributions are very minimal. Sports that rely mostly on the aerobic system are long distance type sports such as cross country skiing, long distance track and field events, running marathons, etc. In these types of sports the phosphagen system is involved but the contributions are very minimal.

Once the demands of the sport or activity are determined they need to be trained according to the appropriate energy system(s). Factors that need to be analyzed include: duration of the activity, intensity, and rest intervals. Each sport and activity needs

stem and the aerobic system and this again depends on the duration. The closer the activity is to being 30 seconds in duration the more the phosphagen system is involved as well. The closer the activity is to 4 minutes the more the aerobic system is involved.

The aerobic system allows for more enduring activities such as those over 4 minutes long. Most sports utilize primarily the phosphagen system with moderate to high contribution from the lactic acid system. In these types of sports the aerobic system is involved but the contributions are very minimal. Sports that rely mostly on the aerobic system are long distance type sports such as cross country skiing, long distance track and field events, running marathons, etc. In these types of sports the phosphagen system is involved but the contributions are very minimal.

Once the demands of the sport or activity are determined they need to be trained according to the appropriate energy system(s). Factors that need to be analyzed include: duration of the activity, intensity, and rest intervals. Each sport and activity needs

are very minimal. Sports that rely mostly on the aerobic system are long distance type sports such as cross country skiing, long distance track and field events, running marathons, etc. In these types of sports the phosphagen system is involved but the contributions are very minimal.

Once the demands of the sport or activity are determined they need to be trained according to the appropriate energy system(s). Factors that need to be analyzed include: duration of the activity, intensity, and rest intervals. Each sport and activity needs to be individualized and the appropriate parameters set up. Those parameters include the duration of each series of plays, how much effort goes into each play and how many are involved, and the amount of rest period involved between series. By approaching the training in this manner you avoid training the wrong energy systems for the particular sport.