Core 2 Flashcards
Anaerobic (Alacticacid system) = ATP/PC
Source of fuel:
Efficiency of ATP production:
Duration that the system can operate:
Cause of fatigue:
By-products:
Rate of recovery:
Process of recovery:
Sporting examples:
Source of fuel: Creates the energy to resynthesise ATP by using Creatine Phosphate
Efficiency of ATP production: Very quick, but for limited time
Duration that the system can operate: 0-10 secs high intensity at 90% MHR
Cause of fatigue: Limited stores of ATP and PC
By-products: Heat
Rate of recovery: 50% recovered in 30 seconds fully recovered in approx. 2 minutes
Process of recovery: Activity intensity decreases or ceases. Increased breathing rate as PC is replenished in the presence of oxygen
Sporting examples: 100m sprint, shot put,
Anaerobic (Lactic Acid)
Source of fuel:
Efficiency of ATP production:
Duration that the system can operate:
Cause of fatigue:
By-products:
Rate of recovery:
Process of recovery:
Sporting examples:
Source of fuel: Carbohydrate stored in the muscle and liver as glycogen and glucose in the blood to resynthesise ATP.
Efficiency of ATP production: Quick ATP production but fatigues drastically as lactic acid levels increase
Duration that the system can operate: 10 seconds to 2/3 minutes of relatively high intensity activity at 85% MHR
Cause of fatigue: the build-up of pyruvic acid in the muscle which is caused by production of lactate exceeding dispersal, this results in an increase in the Hydrogen ion in the muscle which causes fatigue
By-products: Hydrogen ion
Rate of recovery: 30 minutes to two hours
Process of recovery: Activity intensity decreases or ceases. Increased breathing rate as lactic acid is broken down in the presence of oxygen
Sporting examples: 200m sprint, 400m sprint
(Aerobic energy system)
Source of fuel:
Efficiency of ATP production:
Duration that the system can operate:
Cause of fatigue:
By-products:
Rate of recovery:
Process of recovery:
Sporting examples:
Source of fuel: Carbohydrates stored in muscles and liver as glycogen, fats and occasionally protein to resynthesise ATP.
Efficiency of ATP production: Slower ATP production but an endless supply
Duration that the system can operate: Endless supply at low to moderate levels of intensity at 60-85% MHR
Cause of fatigue: Depletion of glycogen levels and fat stores
By-products: Water and carbon dioxide
Rate of recovery: Up to 48 hours depending on level of depletion
Process of recovery: Replenishment of glycogen stores through appropriate dietary intake
Sporting examples: Marathon running, triathlon
What is another name for the ATP/PC energy system?
Alactacid anaerobic energy system
What is another name for the Lactic Acid energy system?
Anaerobic glycolysis energy system
What is another name for the Aerobic energy system?
Aerobic glycolysis energy system
Where do we get our energy from?
Food
What do energy systems allow us to do?
Allows us to process what we eat to make movement.
What does ATP stand for?
Adenosine Triphosphate
Where does energy come from?
The chemical energy in the food we eat can’t be directly used as energy for movement. Our bodies need to convert it into useable energy by a compound called ATP.
How much supply of ATP is readily available?
We only have a limited supply of ATP readily available in the muscles. – The energy from this reaction only last for a few seconds.
What is ADP?
When it’s time to move, the last phosphate of the ATP compound detaches and releases the movement energy from the bond, allowing us to move. Leaving you with ADP
What does ADP stand for?
Adenosine Phosphate
Types of training
Aerobic training should follow the FITT principal.
F = frequency
• Minimum 3x per week
I = intensity
• 60 – 80% MHR
T = time
• Minimum 30 mins
T = type
• E.g. continuous, fartlek, interval, circuit
Types of training
Aerobic: E.G. CONTINUOUS, FARTLEK, AEROBIC INTERVAL, CIRCUIT
Continuous: exercise that is performed at a ‘continuous’ intensity throughout and doesn’t involve any rest periods.
• Heart rate stays elevated at 60 – 85% MHR for at least 20 mins
• Exercises include: jogging, swimming, cycling
Fartlek: No rest, and at high intensities for a moderate duration.
• Use both aerobic and anaerobic systems
• Exercises include: hill/stair sprints, varying terrains
Aerobic interval: Alternating sessions of exercise followed by intervals of rest.
• Moderate duration and moderate to high intensity (e.g. 80 – 90% MHR for 30-60 mins in intervals of 4 – 10 mins)
Circuit: Type of interval training with little or no rest in between each part of the circuit.
greater improvements in endurance/strength
Types of training
ANAEROBIC, E.G. ANAEROBIC INTERVAL
Anaerobic interval: Short duration at a very high intensity (85% + MHR)
• Use ATP/PC and lactic acid system, ^ tolerance
• Minimum of 2 min rest to replenish CP
Types of training
FLEXIBILITY, E.G. STATIC, BALLISTIC, PNF, DYNAMIC
Flexibility: The ability of the joints to bend, stretch and twist through a range of motion without injury.
Static: Gradual lengthening of the muscle to its furthest point
• Maintain stretch for 15 – 30 secs
• Used in warm ups and cool downs
PNF: Lengthening a muscle against resistance, often provided by a partner
• Used a lot in rehabilitation
Dynamic: Slow and controlled movements through the full range of motion.
• Does not force the muscle beyond its normal range of motion
• Imitates many movements used in sport
Ballistic: Repeated movements of a bounce like nature.
- uses the body to force the stretch further than its normal range of motion
Types of training
STRENGTH TRAINING, E.G. FREE/FIXED WEIGHTS, ELASTIC, HYDRAULIC
FIXED/FREE WEIGHTS
- dumbbells and barbells
- Encourages better joint strength and closer transfer of training to a given activity
ELASTIC
- Cheaper alternative to weights
- Resistance is felt during the full range of motion
HYDRAULIC/MACHINES
- Enables correct positioning and proper movement
- Popular rehabilitation instrument
PRINCIPLES OF TRAINING
PWRVST
Progressive overload
• exercise must be increased as the body adapts
• This can be done by gradually increasing frequency, intensity and duration
Warm up:
• Increase body and muscle temperatures to prevent injury to muscles and joints
Cool down: Returning body temperature to normal by gradually decreasing intensity and stretching muscles
Reversibility
• Occurs when exercise stops or slackens and training benefits are lost e.g. when an athlete is inured they have to adapt.
Variety
- of exercise ensures the athlete maintains on track and challenged
Specificity
- Training must be specific to the muscle groups, energy system, fitness and skill components.
Training thresholds
Minimum exercise efforts needed to improve fitness
Aerobic TT = 60 – 80% MHR. Anaerobic TT = 80 – 100% MHR.
PHYSIOLOGICAL ADAPTATIONS IN RESPONSE TO TRAINING
RESTING HEART RATE
- number of times your heart beats per minute while at rest.
STROKE VOLUME
how much blood is pumped out by the left ventricle each beat whereas
CARDIAC OUTPUT
- the amount of blood ejected by the heart each minute.
OXYGEN UPTAKE AND LUNG CAPACITY
- uptake refers to the body’s ability to absorb O2 into the blood stream.
HAEMOGLOBIN LEVELS
- H is a protein in red blood cells that carries oxygen throughout the body.
MUSCLE HYPERTROPHY
- This is the size or bulk of muscles.
EFFECT ON FAST AND SLOW TWITCH MUSCLE FIBRES
Fast twitch fibres have a rapid ATP generation rate these fibres fatigue quickly but allow for more explosive efforts. ANAEROBIC - WHITE
Slow twitch fibres – are more efficient and generate a slower output of effort,
