Glossary

AEROBIC ENERGY SYSTEM

Key energy provider for activities that are moderate to long in duration, and low to medium intensity. Takes a few minutes to switch on. Quicker to activate and provide a higher percentage of overall energy for younger athletes. Aerobic energy is produced when stores of carbs, fat and sometimes protein are mobilised and consumed in the presence of oxygen to create energy and waste by products which are then re-cycled in the body.

ALACTIC ENERGY SYSTEM

Always on stand-by to provide immediate energy for very short bursts of high intensity activity. The stores of fuel required are limited and the amount of energy supplied drops dramatically after a few seconds.

ANAEROBIC ENERGY SYSTEM

The primary energy supply mechanism in short duration, high intensity activities

APONEUROSIS

A thin sheath of connective tissue that helps connect your muscles to your bones. Play a similar role to tendons.

ATP (ADENONSINE TROPHOSPHATE)

The principal molecule for storing and transferring energy. ATP can be used to store energy for future reactions.

BILATERAL

Movements from a stable base using both legs or arms

BIOKINETIC ENERGY SYSTEM

Where the muscles, tendons and aponeuroses store and return energy in a spring like motion.

BIOLOGICAL ENERGY SYSTEM DEVELOPMENT

Linked to puberty and the degree to which the alactic, lactic and aerobic metabolic pathways contributes to energy production changes as the levels of hormones varies within the human body.

BIOMECHANICAL ENERGY RETURN

The bodies ability to function as a series of spring-like structures capable of re-cycling energy stored during athletic energy.

COMPETITIVE EXERCISE (CE)

Activities that are identical or almost identical to the competition event.

CONTRALATERAL

Movements which alternate force production from one side of the body to the other (eg walking lunge)

CONCENTRIC CONTRACTION

When a muscle shortens and produces a greater level of force than is being exerted in the opposite direction

DEVELOPMENT AGE

The degree of physical, mental, cognitive and emotional maturity of an athlete

ECCENTRIC CONTRACTION

When the muscle lengthens

ELASTIC ENERGY

Energy created by our muscles and tendons which can be used to create force

EXPLOSIVE POWER

Uses the elastic properties of muscles and tendons but is associated with longer contact times and higher levels or force than reactive strength.

FARTLEK

A Swedish word for “Speed Play”. A fartlek session is where the pace is varied. Eg 1 min at 5k pace, 1 min recovery. Repeat. Fartlek sessions are flexible and determined by the coach or athlete.

FAST TWITCH - TYPE IIa MUSCLE FIBRES

Share properties of the slow twitch and Type IIb fibres. Can obtain energy from both the lactate and aerobic energy systems.

FAST TWITCH - TYPE IIb MUSCLE FIBRES

Contract at twice the speed of Type II, tire very quickly. Energy is produced using the alactic system

FUSIFORM

A muscle with fibres arranged in parallel to the line of force.

GAIT CYCLE

Begins when one foot comes in contact with the ground and ends when the same foot contacts the ground again.

GENERAL PREPARATORY EXERCISES (GPE)

Exercises that do not imitate the competitive event and do not train their specific systems.

GLYCOGEN

A stored form of glucose which can be broken down and released into the bloodstream to provide cells with fuel.

GROUND PREPARATION PHASE

The last part of the swing phase in the gait cycle where the lower leg swings out and the thigh reverses direction.

HEEL OFF

Part of the stance phase of the gait cycle where the heel leaves the ground.

INITIAL CONTACT

Part of the swing phase of the gait cycle and is the first point of contact between the foot and the ground.

ISOMETRIC CONTRACTION

When a muscle develops tension but the force produced by the contraction is equal to the force being exerted in the other direction and no movement results.

KINETIC CHAIN

Runs from the top of the head to the tip for the toes and involves the major joints of the body such as the next, upper & lower back, pelvis, hips, knees, ankles and toe joints.

LACTIC (OXYGEN-INDEPENDENT GLYCOLYTIC SYSTEM)

Capable of providing sufficient energy to sustain high intensity activity for 15-20 seconds. Produced by consuming fuel that has been stored in the working muscle, in the form of glycogen.

MAXIMAL STRENGTH

The ability to produce large amounts of force with single concentric muscle contraction.

MESOCYCLE

An entire training plan, usually somewhere in the region of 16-20 weeks!

METABOLIC ENERGY SYSTEM

Where the muscles work like engine, burning fuel from the food we eat into energy to produce movement.

MICORCYCLE

1 week of a training plan

MID STANCE

Part of the stance phase of the gait cycle where the foot is under the centre of mass.

MYOGLOBIN

A pigment that increases the speed with which oxygen is absorbed into the tissue.

NEUROMUSCULAR SYSTEM

Nervous and muscular systems working together

OPTIMAL LENGTH

The point at which a muscle can develop the greatest level of tension.

PEAK HEIGHT VELOCITY

The maximum rate of growth in stature during growth spurts.

POWER

(Force x Distance)/Time

RATE CODING

The frequency of the signals sent by neurons

RATE OF FORCE DEVELOPMENT (RFD

how quickly an athlete is able to produce force.

REPS

Repetitions. Examples – Endurance (eg 6 reps of 1km). Strength Work (10 reps of body weight squats)

REACTIVE STRENGTH

Employs the reflexive nature of the stretch shortening cycle to provide some energy for movement to come from the elastic components of muscles and tendons.

RECOVERY PHASE

Part of the swing phase of the gait cycle and starts with the thigh moving forward and ends at the point of full hip flexion.

RESIDUAL PHASE

Part of the swing phase of the gait cycle and begins at toe off until the pint the thigh first begins to travel forward.

SETS

Collection of Reps. Example – 10 x Body Weight Squats = a set!

SLOW TWITCH MUSCLE FIBRES (TYPE 1)

Slow contraction but have a great endurance capacity. A dense network of blood carrying capillaries, presence of myoglobin, relatively small fibres and a high number of mitochondria.

SPECIFIC DEVELOPMENT EXERCISES (SDE)

Exercises that repeat the competitive event in training but in it’s separate parts and may include resistance or specific strength exercises EG Hill work for endurance runners.

SPECIFIC PREPARATORY EXERCISES (SPE)

Exercises which do not imitate the movement of the competitive event but train the same major muscle groups and physiological systems eg Strength endurance exercises.

SPECIFIC STRENGTH

Exercises similar to the competitive event movement.

SPEED ENDURANCE

Running which is performed at quicker than race pace. Longer recoveries. Total distance may exceed race distance.

SPEED STRENGTH

Generating high levels of force over a short period of time.

STANCE PHASE

The part of the gait cycle where the foot is in contact with the ground.

STRETCH SHORTENING CYCLE

a process in which tendons and muscles store and reuse elastic energy

SWING PHASE

The part of the gait cycle where the foot is not in contact with the ground.

SYSTEM MASS VOLUME LOAD

Including body weight into the volume load

TOE OFF

The end of the stance phase of the gait cycle where the toe leaves the ground.

TRAINING AGE

Numbers of years since the athlete began formal structed training in Athletics.

UNILATERAL

Movements which produce force on one side of the body

VOLUME LOAD

LOAD X REPS X SETS

TRAINING PLANS

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