ATP Production, Muscle Adaptation, and Training Methods
**Ways to Obtain ATP**
ATP is used when the muscle is subjected to very intense effort over a short period in which the muscle cannot have enough oxygen.
- Anaerobic Alactic Pathway: This is the first energy pathway in which ATP is obtained from phosphocreatine (PCr), an energetic substance stored in muscle. Degradation in ATP and ATP transphosphorylation lasts 20 seconds.
- Anaerobic Lactic Pathway: This is the second track, using carbohydrates from the basic molecule, glucose, which exists in the muscle and comes through the bloodstream. Glucose is stored as muscle glycogen. This pathway is called anaerobic glycolysis, and from one molecule, 2 ATP and lactic acid are obtained as waste. It lasts 2 minutes.
- Aerobic Pathway: ATP is obtained from glucose and later lipids. Oxygen intervenes. This pathway is used when the muscle is subjected to an intense but not continuous effort over time.
**Temporary Adaptations**
Adaptations occur in the muscular system (fast or white fibers, slow or red fibers, mixed fibers), the respiratory system (maximum respiratory capacity, oxygen diffusion capacity), and the cardiovascular system (muscle blood flow, cardiac output).
**Chronic Adaptations**
Adaptations occur in the muscular, respiratory, and cardiovascular systems.
**Training Methods**
Natural System
Developed in the 19th century, it refers to the realization of physical activity in nature, taking full advantage of the physical characteristics of the environment.
Continuous Methods
These are performed with a specific training load and without pause.
- Continuous Running (or jogging, suitable for the development of aerobic and anaerobic endurance, 30-60% ultra-light, steadily, 140-150 ppm)
- Fartlek (variation of continuous running with changes of pace)
- Total Training (continuous running + fartlek + gymnastics)
Split Methods
Divide the training load.
- Interval Method (repeated submaximal efforts of intensity, 75-90%, separated by rest breaks)
- Repetition (maximal or submaximal effort, 95-100% intensity, separated by rest)
- Competition (used for tuning the athlete)
Analytical Systems
Development of specific muscles.
- Circuit training by seasons
- Pyramids
- Stretching (active or passive)
**Principles of Training**
These are the theoretical basis to apply different training systems.
General Adaptation Syndrome or Stress Theory
Hans Selye studied the response produced by the body to adapt to any aggressor or stress stimuli that alter our homeostatic balance. He established three common adaptive responses:
- Phase or Alarm Reaction: The attacking stimulus alters the body and causes a loss of homeostatic equilibrium.
- Phase of Resistance: Before the action of the aggressor stimulus, the body struggles to restore the initial equilibrium, adapts, and becomes resistant to the stimulus.
- Stage of Exhaustion: The stimulus disappears or exceeds the limits of the body, thus lowering the capacity for adaptation and resistance.
Other Principles
- Individuality
- Adaptation
- Progression (volume, session-off frequency, intensity, density)
- Continuity
- Alternation
- Variation