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Core 2 Flashcards

1
Q

How does the ATP/PC system work?

A

Stored ATP is broken into ADP + PI - break of phosphate molecule creates 1-2 seconds of explosive movement. Then, CP breaks down - resynthesising PI back to the ADP to form ATP - releasing 10-12 seconds of explosive movement.

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2
Q

S for ATP/PC system

A

Creatine Phosphate

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3
Q

E for ATP/PC system

A

CP & ATP available instantly but runs out quickly

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4
Q

D for ATP/PC system

A

1-2 contractions of stored ATP, then 10-12 seconds of CP

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5
Q

C for ATP/PC system

A

Depletion of CP stores

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6
Q

B for ATP/PC system

A

N/A

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7
Q

P for ATP/PC system

A

CP stores almost completely restored within 2 minutes at complete rest

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8
Q

S for LA system

A

Glycogen

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9
Q

E for LA system

A

Produces ATP quickly but uses large amounts of fuel

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10
Q

D for LA system

A

Up to 45 seconds; varies based on intensity of activity (can be 30 secs - 2mins)

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11
Q

C for LA system

A

Build up of lactic acid & hydrogen ions

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12
Q

B for LA system

A

Lactic acid

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13
Q

P for LA system

A

Removal of lactic acid - Almost completely restored within 30 mins

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14
Q

Similarities between ATP/PC system & Lactic acid

A

Both do not use O2, use ATP as energy source

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15
Q

Differences between ATP/PC system & Lactic acid

A

LA has by-products, LA uses glycogen, different recovery rates, different duration

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16
Q

S for Aerobic system

A

Glycogen, fats, protein

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17
Q

E for Aerobic system

A

Very efficient

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18
Q

D for Aerobic system

A

Unlimited depending on intensity

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19
Q

C for Aerobic system

A

Depletion of fuel sources

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20
Q

B for Aerobic system

A

Water, CO2, Heat

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21
Q

P for Aerobic system

A

Depends on intensity & duration and needs nutrition. If < 1hr can take 24-48hrs to restore

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22
Q

What is the aim of flexibility training?

A

To increase joint ROM, making muscles stronger & decreasing injury

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23
Q

How does flexibility training affect performance?

A

Allows athlete to execute correct skill, prevents injury, improves coordination between muscle groups

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24
Q

What is static flexibility training?

A

Muscle stretch to uncomfortable length (not painful), hold for 30-60 seconds (not moving)

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25
What is dynamic flexibility training?
Stretching whilst moving, often used during warmup to simulate movements
26
What is PNF flexibility training?
Static stretch (30s), followed by muscle contraction (5-10s) then further static stretch, allows for greater lengthening of muscle, suited to sports where joint is forcefully taken beyond active ROM
27
What is ballistic flexibility training?
Bouncing movement to stretch, stretches to beyond desired length, should only be performed by elite athletes eg. Gymnasts
28
What is strength?
Ability of muscle/group to exert force against resistance
29
What is the aim of strength training?
Aims to improve strength through increased muscle hypertrophy
30
What is free/fixed weights strength training?
Involves lifting weight against gravity to train SPECIFIC muscles, FREE – dumbbells, FIXED – machines
31
What is elastic strength training?
Uses various forms of elastic to provide resistance, highly portable, cheap, often used in rehab, resistance strongest at end
32
What is hydraulic strength training?
Uses machine to provide resistance throughout whole movement, faster the movement, stronger resistance
33
What is anaerobic training?
Frequency of at least 3 times per week at 70-80% of MHR
34
How does anaerobic training affect performance?
Develops 2 anaerobic ES, develops power, strength & speed, increases rate of recovery of anaerobic energy
35
What is the aim of aerobic training?
Targets cardiovascular system
36
How does aerobic training affect performance?
Enhances delivery of o2 to working muscles, ^ SV, CO
37
What is continuous aerobic training?
Sustained effort for no less than 20mins, HR should rise above aerobic threshold (60% of MHR)
38
What is fartlek aerobic training?
Involves change of terrain/speed
39
What is aerobic interval training?
Alternating periods of work & recovery, work periods are longer than rest, can be manipulated to suit principles of training
40
What is circuit aerobic training?
Moving from one station to another
41
What are the principles of training?
Progressive overload, specifity, reversibility, variety, warmup/cooldown, training thresholds
42
What is progressive overload?
Progressively increasing workload eg. duration, intensity, distance
43
What is specifity?
Adaptations to training are specific to activity
44
What is reversibility?
When training stops, adaptations made are lost, avoiding is crucial
45
What is variety?
Range of activities, prevents boredom, prevents overuse injury, ensures complete & full development of fitness
46
What is warmup/cooldown?
Decreases DOMS, ^ up recovery, removes lactate
47
What are training thresholds?
Boundary when passed takes athlete to new level
48
What is the aerobic threshold?
70% of MHR
49
What is the training zone?
60-85% of MHR
50
What is the anaerobic threshold
80-85% of MHR
51
What is resting HR?
No of contractions made in 1 min by heart at complete rest
52
What is SV?
Amt of blood pumped by LV per beat
53
What is CO?
Amt of blood pumped by heart per min
54
What is oxygen uptake?
Amt of o2 body uses in 1 min
55
What is lung capacity?
Amt of air that can move in/out of lungs during breath
56
What is haemoglobin levels?
Protein found in RBC which binds to o2 & transports it around body
57
What is muscle hypertrophy?
Increase of diameter of muscle size
58
What are fast/slow twitch muscle fibres?
slow=aerobic, fast=anaerobic
59
Define motivation
Powerful force that leads person towards a desired outcome
60
What is extrinsic motivation?
Desire to succeed to gain external reward
61
What is intrinsic motivation?
Desire to succeed that comes from within
62
What is positive motivation?
Desire to succeed that will make person feel happy, content, satisfied
63
What is negative motivation?
Desire to succeed to avoid unpleasant/undesirable consequences
64
Define anxiety
Negative emotional state that results in someone perceiving something as threatening, uncontrollable or unavoidable
65
What are the components of anxiety?
Physiological eg. sweating, butterflies and psychological
66
What is state anxiety?
Temporary feeling of apprehension relating to a specific point in time eg. beginning of the race
67
What is trait anxiety?
Specific to the individual
68
What is stress?
Imbalance between what is demanded & perceived ability to meet those standards
69
What are some stresses for athletes?
Crowds, team selection, coaches/team expectations, lack of prep
70
Define arousal
Body's response for getting ready for action, causes increased HR
71
What is the main hypothesis for arousal?
Inverted U hypothesis - arousal is beneficial for performance until a certain point
72
What is under arousal?
Lack of motivation, concentration, easily distracted, slow to move
73
What is over arousal?
Inability to complete task due to anxiety, Increased muscular tension & HR
74
What is optimal arousal?
'in the zone', athlete centred with task at hand, intrinsically motivated
75
What is concentration?
Ability to focus & maintain attention on appropriate cues for duration of an event
76
What are eg.s of external distractions
Weather, crowds, peripheral vision, opponent comments
77
What are eg.s of internal distractions
Own thoughts, anger at referees decisions
78
What are concentration skills?
Music, cues, chewing gum, set routines, distraction training, positivity

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