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PDHPE Year 12 > Core 2 > Flashcards

Core 2 Flashcards

1
Q 
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:
A

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,

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2
Q 
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:
A

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

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3
Q 
(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:
A

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

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4
Q

What is another name for the ATP/PC energy system?

A

Alactacid anaerobic energy system

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5
Q

What is another name for the Lactic Acid energy system?

A

Anaerobic glycolysis energy system

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6
Q

What is another name for the Aerobic energy system?

A

Aerobic glycolysis energy system

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7
Q

Where do we get our energy from?

A

Food

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8
Q

What do energy systems allow us to do?

A

Allows us to process what we eat to make movement.

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9
Q

What does ATP stand for?

A

Adenosine Triphosphate

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10
Q

Where does energy come from?

A

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.

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11
Q

How much supply of ATP is readily available?

A

We only have a limited supply of ATP readily available in the muscles. – The energy from this reaction only last for a few seconds.

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12
Q

What is ADP?

A

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

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13
Q

What does ADP stand for?

A

Adenosine Phosphate

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14
Q

Types of training

A 
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
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15
Q

Types of training

Aerobic: E.G. CONTINUOUS, FARTLEK, AEROBIC INTERVAL, CIRCUIT

A

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

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16
Q

Types of training

ANAEROBIC, E.G. ANAEROBIC INTERVAL

A

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

17
Q

Types of training

FLEXIBILITY, E.G. STATIC, BALLISTIC, PNF, DYNAMIC

A

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

18
Q

Types of training

STRENGTH TRAINING, E.G. FREE/FIXED WEIGHTS, ELASTIC, HYDRAULIC

A

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
19
Q

PRINCIPLES OF TRAINING

PWRVST

A

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.

20
Q

PHYSIOLOGICAL ADAPTATIONS IN RESPONSE TO TRAINING

A

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,

PDHPE Year 12 (4 decks)

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