Table 2 Energy systems used in different sporting activities

.3

Sporting events Aerobic – Anaerobic –

with without oxygen
oxygen
Marathon run 100% 0%
Cross country distance run 10 km 90% 10%
Run/race
3000 metre run/race 80% 20%
400 metre swim/race Rowing 2000 60–70% 30–40%
metres
1500 metre run 50% 50%
Hockey game
Football game
Rugby game
NB: position of player and activity levels
will alter energy systems used.
800 metre run 40% 60%
Boxing 30% 70%
100 metre swim 20% 80%
200 metre sprint 10% 90%
100 metre sprint or shorter sprints 0% 100%
Adapted from: Davis, Roscoe, Roscoe, Bull (2005) & Davis, Kimmet, Auty (1986)

Variables for progressive cardiovascular training

There are three main phases for developing cardiovascular conditioning
programmes (ACSM: 2000: 154). These include:

Initial conditioning stage

Four weeks – building a light endurance base while establishing appropriate
frequency, intensity and duration with the aim of promoting adherence for
non-exercisers and minimise the risk of muscle soreness, injury and
discomfort.

Improvement stage
Four to five months – building the volume of exercise by increasing
intensity, duration and speed.

Maintenance stage
Beyond five months — maintaining fitness levels and working towards
specific goals.
These guidelines should be applied to reflect the specific needs of the
individual, their existing level of fitness and training goals.
The intensity of cardiovascular training is monitored using heart rate and
RPE. The target heart rates for specific fitness goals are listed in Table 2.4.
There are a number variables that can be modified to alter the intensity
(heart rate and RPE) and thus be used to progress cardiovascular training.
These include:

• Rate/speed
• Resistance/weight and range of motion
• Repetitions/rest