3.1.1.6 Energy systems (methods of training)

Question 1

Altitude training:

Answer 1

aerobic endurance/capacity & efficient aerobic system
>2400m above sea level (2 weeks)
compete at lower = lvls of Hb increase O2 carrying capacity (hypoxia = loss) (production more RBCs)
return sea level = lose effects
live altitude = compete sea = acclimatisation (hypobaric chambers mimic)

Question 2

lower partial pressure of oxygen in atmosphere..

Answer 2

• higher altitude = lower PPO 94%/less saturation Hb
• diffusion =reduced at capillaries surrounding alveoli in lungs = decreased Hb saturation= decrease O2 working muscles
• breathing rate &HR increases = maintain O2 consumption & supply

-decrease VO2 max = aerobic capacity = training harder = demand for anaerobic system

Question 3

oxygen dissociation curve:

Answer 3

• PO2 decreases = % of Hb saturated with O2decreases

- higher = less oxygen = aerobic system stressed = work harder = more RBCs as can’t carry as much = more produced

Question 4

4 benefits of altitude training

Answer 4

1. increases RBC (EPO), Hb conc, myoglobin mitochondria, oxidative enzyme (O2 transport)
2. increased VO2 max & tissue cell respiration
3. increased lactate tolerance
4. increased capillarisation

Question 5

phases of altitude

Answer 5

1. acclimatisation (3-10 days)
2. primary training (1-3weeks)
3. return to sea level (effects last few weeks)

Question 6

3 disadvantages of altitude training

Answer 6

1 time/money/sacrifice
2 not train as hard, lose other physiological benefits = detrain
3 altitude sickness

Question 7

plyometrics

Answer 7

repeated rapid stretching/contracting of muscles = increase muscle power

• stimulate the stretch reflex
• forceful contractions repeatedly (elastic energy when stretch) = injury?
• improvements = small training
• landing surface? strength background?

Question 8

3 benefits/why do plyometrics:

Answer 8

• anaerobic capacity of muscles - targets type 2
• speed
• power (strength x speed)

Question 9

stretch shortening cycle

plyometric 3 main stages

Answer 9

1. pre-stretch/ eccentric contraction (landing phase)
2. amortisation phase: no delay between these stages (involves a stretch reflex)
3. explosive fast concentric contraction (upwards)

Question 10

stretch reflex

Answer 10

involuntary contractions of muscles induced by a brisk stretch of muscle

Question 11

interval/HIIT training has 4 main variables

Answer 11

1. duration of work interval (anaerobic)
2. intensity of work interval
3. duration of recovery period (aerobic)
4. number of work intervals & recovery intervals/intense

Question 12

3 benefits of HIIT

Answer 12

1. time
2. max = calories burned = improves fat burns potential, glucose metabolism and both anaerobic and anaerobic performance
3. effectiveness of ATP/PC system

Question 13

SAQ training

Answer 13

speed agility quickness training
fast person can move over specified distance
quickly body part put into motion

agility: ability to move/position body effectively and quick/effective & under control

Question 14

aim of SAQ

Answer 14

improve multi-directional movement through developing neuromuscular system