Ice hockey utilises all three energy systems, however the centre-forward position in hockey predominantly uses the aerobic energy system as they primarily play in the middle of the ice, hence having more flexibility in their positioning and therefore cover more ice surface than any other player.
The aerobic system is the presence of oxygen, which allows the use of various fuel sources including carbohydrates, fats and proteins. This energy system is very efficient in ATP production and can continuously produce ATP as long as fuel sources can be found. Although this system does not need to stop, a reduction in intensity will occur when carbohydrate stores are depleted since fats require more oxygen to produce ATP. This indicates that there will be an increase in respiration, heart rate and cardiac output, but will allow the athlete to continue performance. In the production of ATP, water and carbon dioxide are by-products of the aerobic energy system. Carbon dioxide is taken from the muscles and expired by the lungs into the atmosphere and water is lost through sweat during exercise. The recovery of the aerobic system can take between 12 and 48 hours depending on the intensity and duration of performance as it involves the restoration of fuel stores to their pre-exercise levels and requires the ingestion, digestion and transportation of the fuel.
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Progressive overload is when the workload for a training session is gradually increased as the athlete adapts to the training. It requires the athlete’s training session to increase in speed or duration or an increase in resistance, reps, sets or a reduction in rest during the training session. The athlete will not improve, unless the principle of progressive overload is used. In the example of ice hockey, a professional athlete may begin with 2 sets of 40 slides on a sliding board with bent knees with a 20kg weight. This workload will increase over time to maintain the same intensity of training, hence, improving in quad strength, glute and calf stamina and reducing muscle fatigue. The athlete may increase the weight load an extra 10 kg every few sessions or continuously increase the reps in each set. This progressive overloading, over time, will produce greater maximal efforts both in training and competition.
Specificity refers to the muscle groups, speed, intensity, movements and energy systems utilised in a training session and that the adaptations to training are specific to the sport. By making exercise and activities in a training session specific to the sport, training should be done at a pace and environment that best replicates competition. For example, a hockey player can skate around the rink, maneuvering between and around cones placed on the ice to imitate the opposition and allow the athlete to practice in a situation similar to competition. Through specified movements and activities, a hockey player can develop the quad, glute and calf muscles required for long durations of skating, thus, improve technique of required tasks.
Mental rehearsal is a psychological strategy that could be used by an athlete to manage their anxiety and improve performance. It involves the athlete visualising a movement or skill in their mind, executed perfectly and envisioning the sounds, colours, movements and defenders involved in the scenario. Mental rehearsal is done both before the competition begins and during competition, just before a particular skill as it helps improve concentration. A hockey player may mentally rehearse a shot before taking it, or use imagery before a game to help them focus and prepare their body and mind for what is demanded of the game.
Relaxation is also a technique that can help manage anxiety, hence improving performance. Relaxation techniques of mental relaxation and music can be used by an athlete to reduce anxiety and manage arousal levels. Mental relaxation involves the athlete focusing on reducing their rate of respiration and clearing their mind of thoughts and distractions in order to focus on a specific task. During a game, a hockey player may have an encounter with the opposition which can distract them from performing at their best. Mental relaxation can help the athlete to focus and relieve anxiety before getting back onto the ice. Music is also a relaxation technique that can be used to manage an athlete’s anxiety levels. It can be used before a game in order to relax the athlete if they are too anxious or to prepare and encourage depending on their level of arousal.
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