CORE 2 Flashcards
3 energy systems
Alacticacid System, Lactic acid system, Aerobic
6 things in each system?
Source of fuel, durration, cause of fatigue, effieceny, by products, PROCESS AND RATE OF RECOVERY
Source of fuel, durration, cause of fatigue, effieceny, by products, process and rate of recovery of ATP/PC
PC, 10-12s, exhaustion of PC, very, heat, 2 MINUTES
Source of fuel, durration, cause of fatigue, effieceny, by products, process and rate of recovery of Lactic acid system
Glycogen, 30-40s (high)/2-3m(moderate), Build up of lactic acid as liver can resysises (OBLA/LIP), inefficent, lactate/hydrogen ions/heat, 30-60MINUTES
Source of fuel, durration, cause of fatigue, effieceny, by products, process and rate of recovery of aerobic
Carbs/Fats (Proteins extreme), 20m (high)/ more than 12h, very, heat/CO2/WATER, 8-12HOURS
4 types of training methods
aerobic, strength, anaerobic, flexibility,
4 examples of aerobic training
circuit, interval, fartlek, continuous
example of anareobic training
interval
4 examples of flexability training
Static, dynamic, PNF, Balisitc
3 examples of strength training
free/fixed weights, elastic, hydraulic
5 Principles of training
Variety, specificity, training thresholds, REVERSABILITY, PROGRESSIVE OVERLOAD
8 Adaptations to training
Haemoglobin levels, stroke volume, cardiac output, resting heart rate, LUNG CAPACITY, oxygen uptake, muscle hypertrophy, EFFECT ON FAST/SLOW MUSCLE FIBRES
Motivation types
positive, negative, intrisinc, extrinsic
3 anxiety types
trait, state, STRESS SOURCES
Arousal types
Optimal, low, high
4 psychological stratigies to enhance motivation/deal with stress
concetration/ATTENTION skills (focusing), mental rehersal/visualisation/imagery,relaxation techniques, goal setting
Nutritional considerations for perfromance
pre, during, post
pre perfromance (carb loading)
2-4 days before - taper training complex carbs, 3-4hours before - 500-600ml water, complex carbs, 1-2 hours before - simple carbs low GI, >1 hours before simple carbs high GI 250-300ml 15min before
during perfromance
200ml to 300ml every 15 min for activity extending beyond 90 minutes
post perfromance
Complex carbs refull lost gylcogen for next 8-12 hours, rehydrate 1L =1L fluid lost, then for next 3-4hours 150% water consumption
5 supplementation
vitamins/minerals (calcium, iron, Vitamin D), caffeine, protein, creatine products
Advantages and disadvantages of caffeine
harnesses protiens for aerobic use (gylcogen), focues, concerntration increases, alertness, Dehydration, (kidney strains)
Advantages and disadvantages of protien
1.2-2g per 1kg body mass, products linked to cancer
Advantages and disadvantages of creatine
Provides muscles with more PC available meaning muscles can train for longer, dehyrdation, health problems (liver failure)
