Basics Flashcards
3 ATP Resynthesise systems & their fuels
Phosphocreatine (PCr) (Anaerobic) - PCr
Glycolysis (Anaerobic) - Glycogen
Oxidative phosphorylation (Aerobic) - Glycogen & Fat
3 systems characteristics
PCr = ^ Rate Capacity
Glycolysis = Moderate capacity & rate
Ox Phos = Rate ^ Capacity
When is each system used
PCr = Short, high intensity - 100m
Glycolsis = Medium, high/moderate intensity - 800m
Ox Phos = Low intensity - Marathon
3 Muscle fibres
Type I Slow twitch - Marathon
Type IIA Fast twitch oxidative - 800m
Type IIB Fast twitch glycolytic - 100m
Muscle fibre fatigue & recruitment
- Type I low fatigue, Type IIB high
- Type I recruited first, Type IIB last if intensity increases
Considerations when designing a training programme
- Physiological demands of sport
- Adjust ATP production
- Adjust perf/proportion/characteristics of muscle fibres
Fitness components
Speed Agility Power Strength Endurance Reaction time Co-ordination Speed Endurance
Training principles
SPORV, FITT
- Specificity
- Recovery
- Overload
- Reversibility
- Frequency
- Intensity
- Time
- Type
Specificity explained
Adaptations that occur are specific to the stressor imposed, therefore the stressor should be specific the desired adaptations
Overload explained
For continued adaptation the magnitude of the stressor needs to increase
Reversibility explained
When stressor is reduced, adaptations will reverse (illness, Injury, Lack of effort)
Recovery explained
- Adaptations occur during recovery
- Continuous intensive training leads to NFO
- Sufficient rest needed to optimise training
- Periodisation required
Frequency explained
Depends on phase of training & available time
Intensity explained
- Depends on phase of training & adaptations desired
- Should be monitored
How to monitor intensity
- Rating of perceived Exertion (RPE)
- V02 Max
- Blood lactate
- HR
Time explained
- When training and recovery take place
- Athletes train 8 Hours +
Type explained
Speed, Resistance, Plyometric, Continuous, HIIT
How does a warm up ^ Perf
^ Nerve conduction, contractile force, HR, blood flow, energy metabolism rate
How does training cause adaptations
It interrupts homeostasis the body attempts to preserve it but if the stimulates is repeated it adapts its functions to a higher level
3 phases of General Adaptation Syndrome (GAS)
Training stimulus applied
Alarm - experience is v stressful
Resistance - getting used to it (adapted)
Exhaustion - can’t stand it any longer (burnout, depression)
4 stages of Supercompensation cycle (SC)
- Training stimulus
- Fatigue (↓ substrate stores, ^ Muscle damage)
- Compensation ( S stores replenish, M damage repaired)
- Supercompensation (levels go above baseline levels)
- Next cycle then begins at the improved level = steady increase over time
Recovery - Why and time frame
- Glycogen stores replenish & peak muscle protein synthesis (repair)
- Time dependant on type, intensity, duration, baseline fitness, nutrition
Insufficient & too much recovery issues
- Insufficient = no adaptation, ↓ perf, overtraining
- Too much = Deterioration of adaptation, no progression
