Fundamentals of Sports Physiology and Training

1. Energy Systems: Anaerobic Glycolysis in High‑Intensity Efforts

During a 2‑minute high‑intensity run at about 200 bpm, the body relies primarily on anaerobic glycolysis to resupply ATP.

• Rapid ATP production without oxygen.
• Glucose is broken down to pyruvate, which is then converted to lactate.
• Provides sufficient energy for activities lasting 30 seconds to 2 minutes.

Key takeaway: Anaerobic glycolysis dominates short‑to‑moderate duration, high‑intensity efforts.

Memory aid: "Kurz und schnell – Glykolyse macht den Sprint."

2. Substrate Utilization in Endurance Running

For a well‑trained runner maintaining a heart rate of 130 bpm after 30 minutes of continuous running, the primary fuel source is glucose derived from glycogen stores.

• Glycogen provides quick‑access glucose for aerobic metabolism.
• Fat oxidation becomes more prominent after 60 minutes, but early phases rely on glycogen.

Understanding this shift helps in planning carbohydrate loading strategies for races.

3. Progressing Training Load: Repetition Count First

In a 45‑minute extensive interval training session, the most effective variable to increase first is the repetition count (umfang).

• Increasing repetitions enhances total work without drastically altering intensity or rest periods.
• Maintains the session’s aerobic focus while providing a progressive overload.

Once repetitions are optimized, coaches can adjust intensity, rest intervals, or session duration.

4. Motor Control: Orientierungsfähigkeit in a Football Free‑Kick

The term orientierungsfähigkeit refers to the athlete’s ability to choose the target direction and distance when executing a free‑kick.

• Involves spatial awareness, visual processing, and decision‑making.
• Critical for accurate placement of the ball under pressure.

Training drills that enhance situational awareness improve this skill.

5. Body Mass Index (BMI) Classification

A 24‑year‑old athlete with a BMI of 27 falls into the overweight category.

• BMI 25–29.9 = Overweight.
• While BMI is a useful screening tool, athletes may have higher BMI due to increased muscle mass.

Consider complementary assessments such as body fat percentage for a complete picture.

6. Nutrition: Energy Density of Fats

Among macronutrients, fats provide the most calories per gram (9 kcal/g) and are essential for the absorption of fat‑soluble vitamins (A, D, E, K).

• Support hormone production, cell membrane integrity, and long‑duration energy supply.
• Include sources like avocados, nuts, seeds, and oily fish in a balanced diet.

Proper fat intake optimizes performance and recovery.

7. Strength Training Safety: Preventing Mechanical Overload of the Spine

The most common error leading to spinal overload is neglecting proper spinal alignment during lifts.

• Maintaining a neutral spine protects intervertebral discs.
• Use cues such as “chest up” and “shoulders back” to preserve alignment.

Coaches should emphasize technique before increasing load.

8. Flexibility Training: CHRS Stretching Method

The CHRS (Contract‑Hold‑Relax‑Stretch) protocol follows a specific sequence. After the Hold stage, the next phase is Stretch.

• Hold: Maintain the stretch for 15–30 seconds.
• Stretch: Gently increase the range of motion while maintaining tension.

Consistent application improves muscular elasticity and reduces injury risk.

9. Summary of Core Concepts

By mastering these fundamentals, athletes can optimize performance, coaches can design effective programs, and health professionals can provide evidence‑based guidance.

• Energy systems dictate fuel choice during varying intensities.
• Training variables should be progressed methodically, starting with volume.
• Motor skills like orientierungsfähigkeit rely on spatial cognition.
• Body composition metrics guide nutritional and conditioning strategies.
• Proper technique and flexibility are essential for injury prevention.