Energy Systems involved in Volleyball
The sport of volleyball is composed of short intervals of rapid and explosive movements such as jumping, diving and sprinting short distances. Because of the nature of the sport and the length of rallies, the sport is generally anaerobic, and uses these two systems for energy (ATP):
1. Anaerobic Alactic System:
Energy pathway that relies on the action of phosphocreatine, which is stored in muscles and readily accessible to sustain levels of ATP required during the initial phase of short but intense activity. Works in the absence of oxygen! Very high intensity, 95%-100% HR. Sprinting to chase a ball in volleyball would fall under this category.
What is Phosphocreatine?
Phosphocreatine is a compound constructed of carbon, hydrogen, nitrogen, oxygen, and phosphorus, in the molecular structure C4H10 N3O5P. It is formed naturally in the body in the liver and the kidneys.
How does this work?
Phosphocreatine converts ADP to ATP (energy) by transferring a high energy phosphate group to the molecule. This proves to be an very efficient system, with the highest rate of ATP-synthesis out of all the energy systems in the body.
Benefits
The ATP-PC system provides the body with a large amount of energy, in a small amount of time. This is important because it provides the highest rate of ATP re-synthesis that cannot be compared by any other energy system in the body. The ATP-PC system also does not produce any lactic acid, which causes exhaustion and pain in the muscles, impacting performance. Another plus to this energy system is that it does not rely on the metabolism of glucose or external sources, only on PC.
Training
For training, workout sessions including repeats of up to 10-15 seconds of max. intensity effort are required, with around two minutes rest inbetween reps to allowing the phosphocreatine to replenish. This can be trained through weightlifting.
2. Anaerobic Lactic System:
Glycolysis is the production of ATP through the breakdown of glucose without the need of oxygen. There are 11 seperate reactions that break down the glucose into pyruvate molecules. This is the primary source of energy for volleyball players as the process of glycolysis allows a person to engage in high level of performance for an additional 1-3 minutes after the ATP-PC System. The process takes place in the cytoplasm of the cell. Each rally can vary in lengths, but since the transition between each point is small, the body remains in these 2 energy systems.
How does this work?
A glucose molecule is broken down through 11 chemical reactions producing ATP, water and lactate. The primary function of Glycolysis is to break the 6 carbon glucose molecule into the 3 carbon pyruvate
C6H12O6 + 2ADP + Pi --> 2C3H6O3 + 2ATP + H2O
(glucose + adenosinediphosphate + inorganic phosphate --> Lactate +Adenosinetriphosphate + water)
What exactly is Lactate?
The substance in which pyruvic acid is converted to in the absence of oxygen. Lactic acid build up negatively impacts the breakdown of glucose over time and decreases the ability of the muscle fibres to contract. However, with lactate the body can re-synthesize ATP at a much faster rate. This occurs when the activity requires a higher energy demand
Benefits
Since the process of glycolysis includes 11 seperate reactions to breakdown the glucose, the energy source lasts longer than the ATP-PC system, roughly an additional 1-3 minutes of high level performance 75% - 95% HR. This system is ideal for individuals with lots of Type IIA or Fast-Oxidative Glycolytic muscle fibres. These individuals have the ability to perform at higher speeds exerting a great deal of force, perfect for volleyball players!!
Training
Training in the glycolytic system requires a lot of effort and can be painful due to the by product hydrogen ions. Although most believe lactic acid is to blame, it is just these ions. The discomfort that comes from glycolytic training is well worth it. The best way to train in this energy system is high intensity, inteval training. (HIIT). HIIT includes 20-45 seconds of maximum effort with a rest in between.
1. Anaerobic Alactic System:
Energy pathway that relies on the action of phosphocreatine, which is stored in muscles and readily accessible to sustain levels of ATP required during the initial phase of short but intense activity. Works in the absence of oxygen! Very high intensity, 95%-100% HR. Sprinting to chase a ball in volleyball would fall under this category.
What is Phosphocreatine?
Phosphocreatine is a compound constructed of carbon, hydrogen, nitrogen, oxygen, and phosphorus, in the molecular structure C4H10 N3O5P. It is formed naturally in the body in the liver and the kidneys.
How does this work?
Phosphocreatine converts ADP to ATP (energy) by transferring a high energy phosphate group to the molecule. This proves to be an very efficient system, with the highest rate of ATP-synthesis out of all the energy systems in the body.
Benefits
The ATP-PC system provides the body with a large amount of energy, in a small amount of time. This is important because it provides the highest rate of ATP re-synthesis that cannot be compared by any other energy system in the body. The ATP-PC system also does not produce any lactic acid, which causes exhaustion and pain in the muscles, impacting performance. Another plus to this energy system is that it does not rely on the metabolism of glucose or external sources, only on PC.
Training
For training, workout sessions including repeats of up to 10-15 seconds of max. intensity effort are required, with around two minutes rest inbetween reps to allowing the phosphocreatine to replenish. This can be trained through weightlifting.
2. Anaerobic Lactic System:
Glycolysis is the production of ATP through the breakdown of glucose without the need of oxygen. There are 11 seperate reactions that break down the glucose into pyruvate molecules. This is the primary source of energy for volleyball players as the process of glycolysis allows a person to engage in high level of performance for an additional 1-3 minutes after the ATP-PC System. The process takes place in the cytoplasm of the cell. Each rally can vary in lengths, but since the transition between each point is small, the body remains in these 2 energy systems.
How does this work?
A glucose molecule is broken down through 11 chemical reactions producing ATP, water and lactate. The primary function of Glycolysis is to break the 6 carbon glucose molecule into the 3 carbon pyruvate
C6H12O6 + 2ADP + Pi --> 2C3H6O3 + 2ATP + H2O
(glucose + adenosinediphosphate + inorganic phosphate --> Lactate +Adenosinetriphosphate + water)
What exactly is Lactate?
The substance in which pyruvic acid is converted to in the absence of oxygen. Lactic acid build up negatively impacts the breakdown of glucose over time and decreases the ability of the muscle fibres to contract. However, with lactate the body can re-synthesize ATP at a much faster rate. This occurs when the activity requires a higher energy demand
Benefits
Since the process of glycolysis includes 11 seperate reactions to breakdown the glucose, the energy source lasts longer than the ATP-PC system, roughly an additional 1-3 minutes of high level performance 75% - 95% HR. This system is ideal for individuals with lots of Type IIA or Fast-Oxidative Glycolytic muscle fibres. These individuals have the ability to perform at higher speeds exerting a great deal of force, perfect for volleyball players!!
Training
Training in the glycolytic system requires a lot of effort and can be painful due to the by product hydrogen ions. Although most believe lactic acid is to blame, it is just these ions. The discomfort that comes from glycolytic training is well worth it. The best way to train in this energy system is high intensity, inteval training. (HIIT). HIIT includes 20-45 seconds of maximum effort with a rest in between.
Oxygen Consumption for Volleyball Players
The amount of oxygen consumed by the body for metabolic processes is referred to as oxygen consumption (VO2) This is the amount of O2 inspired minus the amount of O2 expired. Oxygen consumption is also proportional to workload, so the greater the workload, the greater the VO2 as more oxygen is required.
The maximal rate of oxygen consumption can be tested by performing incremental exercise to exhaustion (treadmill or cycling) while measuring the amount of oxygen taken in, and the concentration of O2 expired. For female non-athleted between the ages of 18-29, the average VO2 max ranges from 33-46 mL/kgxmin and for volleyball players between the ages of 18-22 the average VO2 max ranges from 40-56 mL/kgxmin. The increased volume of oxygen consumption is explained by the training performed and the energy systems used during practice and games. The sport primarily is anaerobic, so the VO2 max of volleyball players compared to nordic skiing (60-75 mL/kgxmin) is significantly smaller.
The maximal rate of oxygen consumption can be tested by performing incremental exercise to exhaustion (treadmill or cycling) while measuring the amount of oxygen taken in, and the concentration of O2 expired. For female non-athleted between the ages of 18-29, the average VO2 max ranges from 33-46 mL/kgxmin and for volleyball players between the ages of 18-22 the average VO2 max ranges from 40-56 mL/kgxmin. The increased volume of oxygen consumption is explained by the training performed and the energy systems used during practice and games. The sport primarily is anaerobic, so the VO2 max of volleyball players compared to nordic skiing (60-75 mL/kgxmin) is significantly smaller.