Energy systems: Impact of specialist training methods on energy systems.

The idea

Specialist training methods are designed to stress particular energy systems so that the body adapts to produce energy more effectively for a given event. Continuous training at low to moderate intensity develops the aerobic system by improving oxygen delivery and mitochondrial density. Interval and high-intensity interval training repeatedly challenge the ATP-PC and glycolytic systems, increasing phosphocreatine stores, buffering capacity and tolerance of lactate accumulation. Sprint and resistance work can raise maximal power output of the ATP-PC system. A student should match a method to the system it targets, explain the adaptation, and justify the choice for a performer's event.

For example: A 100 m sprinter benefits from short maximal repetitions with long recoveries, while a marathon runner needs prolonged continuous work.

What earns the marks

• Continuous training at low to moderate intensity primarily develops the aerobic system.
• Interval and high-intensity interval training stress the ATP-PC and glycolytic systems.
• Adaptations include increased phosphocreatine stores, improved buffering and greater lactate tolerance.
• Aerobic adaptations include improved oxygen delivery and increased mitochondrial density.
• Training method should be matched to the dominant energy system of the performer's event.
• Recovery duration and work-to-rest ratio determine which system is predominantly stressed.

Common mistakes and how to put them right

• Assuming any training improves all energy systems equally.

  Put it right: The method, intensity and work-to-rest ratio determine which system adapts most.

• Believing high-intensity interval training only improves the ATP-PC system.

  Put it right: It also stresses the glycolytic system and can develop aerobic capacity.

• Thinking continuous training is useless for team-sport players.

  Put it right: It builds the aerobic base that supports recovery between high-intensity efforts.

• Ignoring recovery duration: short recoveries keep stressing the glycolytic system, while long recoveries allow ATP-PC resynthesis.

Exam tips

• Name the training method, identify the energy system it targets, then state the specific adaptation it produces.
• Use the performer's event to justify the method rather than describing the method in isolation.
• Refer to work-to-rest ratios and intensity when explaining why a method stresses one system more than another.