Energy Systems
Primary fuel source carbs, fats, protein
aerobic
What is the primary goal of endurance training?
something along the lines of the body's ability to sustain prolonged physical activity
Generally speaking, what should a week of training on an endurance program look like? (How many strength sessions, cardio sessions, recovery sessions)
3 strength, 2 cardio, 2 recovery
Muscle burning is a common sign of ____ energy system
anaerobic lactic
I don't think I can afford to train 3x/ week
ask for clarity; if objection is up front cost recommend smaller package or subscription; if frequency is objection decrease frequency or recommend 2x/ week subscription
Primary fuel source glycogen
lactic aka glycolytic system
What percentage of endurance training should be low intensity?
80%
Strength Training to support the aerobic energy system should include Maximal strength, Power Endurance, and Muscle Endurance. What rep range supports muscle endurance?
12-20+ reps
Which energy system provides the fastest source of energy?
anaerobic alactic
recommendation: 24 pack 3x/ week (improve endurance before soccer season)
objection: Can I work with you 1x/ week?
emphasize importance of 3x/ week to maximize gains talk up to 2x/ week and eventually tapering when they're confident they'll do their hw on their own
primary fuel source creatine phosphate
alactic aka atp-pc system
Name the three energy systems involved in endurance training?
aerobic, anaerobic lactic, anaerobic alactic
Strength Training to support the aerobic energy system should include Maximal strength, Power Endurance, and Muscle Endurance. What rep range supports Maximal Strength?
1-5 reps
What is the duration of the anaerobic alactic energy system?
0-10s
recommendation: 48 pack 3x/ week (training for marathon in the spring)
objection: This is a lot more than I was expecting to spend on personal training.
clarify objection; if upfront cost recommend smaller package or subscription, if weekly cost is too high decrease frequency or recommend 30 min sessions
Which energy system is predominantly active in a 20s assault bike sprint?
Lactic aka glycolytic
Name one of the physiological adaptations of endurance training?
any of the following: increased mitochondrial density, increased capillary density, increased blood volume, decreased blood pressure, decreased resting heart
You start working with a client who has a history of running but has only started strength training in the last 2 months. What type of periodization would they best respond to?
Standard
Which 2 energy systems break down glycogen
aerobic and anaerobic lactic
Recommendation:6 pack 2x/ week to learn the foundations of strength training
Objection: I really enjoyed working with you but I want to try on my own first and then work with you when I've
emphasize the importance of learning the foundations of learning how to strength train with a coach and then working alone after confidence is built
Which energy system is predominantly active in a 1:5 work to rest ratio?
Alactic or ATP-PC system
Name all 4 phases of Endurance Training
**Double points if you can name them in order
Preparatory, pre-competition, taper, competition
What percent of an endurance athlete's weekly training should be done at an easy effort level?
80%
Improving power and explosiveness is a key goal of which energy system?
anaerobic alactic
recommendation: 12 pack 2x/ week (6 weeks to improve cardiovascular health per doctor's order)
Objection: I need to go home and speak to my husband
Acknowledge understanding that financial decisions are not unilateral, ask if there's any questions their spouse might have that you can help answer ***if the sale doesn't go through schedule follow up within 48hrs***