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PDHPE > Core 2 Critical Question 1 > Flashcards

Core 2 Critical Question 1 Flashcards

How does training affect performance?

1
Q

what are the 3 energy systems?

A
  1. ATP-PC
  2. lactic acid
  3. aerobic
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2
Q

how long does the ATP-PC system last for

A

1-15 seconds
1-2 seconds of ATP, next 10-15 seconds use phosphocreatine

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3
Q

how efficient is the production of ATP in the ATP-PC system?

how much is there

A

ATP is provided quickly but has a only a limited supply to generate a high amount of energy for a short period of time (1-15 seconds)

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4
Q

what is the source of fuel of the ATP-PC system

A

we have roughly 90 grams of ATP to begin with for that 1-2 second start then phosphate creatine molecules form new atp molecules which extend the system for 10 seconds

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5
Q

how long does it take to recover the ATP-PC system?

A

within 2 minutes most of the ATP and PC supplies are fully restored, 50% of PC is regained after 30 seconds

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6
Q

what is the cause of fatigue to the ATP-PC system?

A

insufficient levels of ATP and PC due to them being quickly used up

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7
Q

what are the by products of the ATP-PC system?

A

Heat

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8
Q

what are some sports that use the ATP-PC system

A

sprinter and power lifter

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9
Q

what is the source of fuel of the lactic acid system?

A

carbohydrates: glucose in the blood and stored glycogen in the muscles and liver

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10
Q

how efficient is the ATP production in the lactic acid system

A

can provide ATP quickly but requires a large amount of glucose to do this.
the lactic acid system is more efficient than the ATP-PC system, for each glucose molecuse the lactic acid system can create 2 ATP molecules
180g of glycogen = 3 molecules of atp

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11
Q

how long does the lactic acid system last?

A

maximum effort: 30 seconds
high intensity: 1 minute
moderate intensity: 3-4 minutes

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12
Q

what is the cause of fatigue of the lactic acid system?

A

the build up of lactic acid in the muscle cells and blood. training will increase an individuals lactic acid tolerence and rate of removal

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13
Q

what is the rate of recovery of the lactic acid system?

A

lactic acid is resynthesised in the liver as glycogen, this takes 30 minutes to an hour

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14
Q

is the ATP-PC anaerobic or aerobic?

anaerobic means without oxygen, aerobic means with

A

anaerobic

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15
Q

is the lactic acid system anaerobic or aerobic?

anaerobic means without oxygen, aerobic means with

A

anaerobic

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16
Q

what is the by product of the lactic acid system

A

lactic acid

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17
Q

what are examples of sports that use the lactic acid system?

A

basketball
200-400m swimming
rowing
boxing

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18
Q

what is the source of fuel used by the aerobic system?

aerobic system uses 3 kinds

A

first the aerobic system uses carbohydrates in the body, then it uses** fats** once the carbohydrates are depleted and then once the fats are depleted the system uses **protien **

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19
Q

how efficient is the aerobic system in producing ATP?

A

the most efficient system
allows for sustained activity for long periods of time
180g og glycogen = 39 molecules of ATP

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20
Q

how long does the aerobic system last?

A

1 - 12 hours

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21
Q

what causes fatigue in the aerobic system

A

lack of fuel supply once protiens have been depleted, body temperature too high

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22
Q

what are the by products of the aerobic system?

A

water and carbon dioxide

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23
Q

what are the 4 types of training?

A
  1. aerobic
  2. anaerobic
  3. flexibility
    4.strenght
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24
Q

what are the aerobic training methods?

A
  1. continuous
  2. fartlek
  3. aerobic intervak
  4. circuit
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25
Q

what are the anerobic methods of training?

A

anaerobic interval: short, medium and long

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26
Q

what are the methods of flexibility training

A
  1. static
  2. ballistic
  3. PNF
  4. dynamic
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27
Q

what are the methods of strength training?

A
  1. free/fixed weights
  2. elastic
  3. hydraulic
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28
Q

what is continuous aerobic training?

A

a constant training session with consistent efforts and speeds

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29
Q

what sports would use continuous aerobic training?

A

marathon and triathalon

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30
Q

what are the benifits to continuous aerobic training?

A
  • builds the capacity of the aerobic energy system
  • builds stroke volume and cardiac output and slow twitch muscles
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31
Q

give and example of a continuous aerobic training method?

A

a runner runs a 10km distance at 4min/km speed through the whole run

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32
Q

what is circut aerobic training?

A

a set of work and rest stations that alter to differ the muscle/system used

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33
Q

what sport would benifit from the use of aerobic circut training

A
  • crossfit
  • boxing
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34
Q

what are the benifits of circuit aerobic training?

A
  • builds lactic acid tolerence
  • muscular endurance
  • adaptations in red blood cells
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35
Q

give an example of a circuit aerobic training

A

10 stations with different keg excercises at 1 minute work to 1 minute rest

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36
Q

what is aerobic training?

A

the ability of the session to work the cardio-vascular system

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37
Q

what is fartlek aerobic training?

A

unstructured speed work with ranging levels of intensity

38
Q

what are some sports that would use fartlek aerobic training

A
  • AFL
  • football
  • netball
39
Q

what are the benifits of fartlek aerobic training

A
  • removal of lactic acid
  • maintaining performance
  • increased ability to recover from high intensities
40
Q

what would be an example of fartlek aerobic training

A

cycling on uneven surfaces
running on an oval and changing intensities

41
Q

what is aerobic interval training

A

single activity with changes in intensity during specific times/lengths during the session

42
Q

what sports would use aerobic interval training?

A

basketball, netball and biathlon

43
Q

what are the benifits of aerobic interval training

A
  • improves stamina
  • metabolic rate
  • heart rate & breathing
44
Q

give an example of aerobic interval training

A

running 1500m at 80% then jogging 400 m at 40%

45
Q

what is anerobic training?

A

designed to develope the efficientcy of the lactic acid system and the atp-pc system
high intensities more rest blocks

46
Q

what is short anaerobic training?

A

short bursts of max intensity with long rest periods

47
Q

what sports would use short anaerobic training?

A

sprinting, weight lifting

48
Q

what are the benifits of short anaerobic training?

A

improved ATP-PC system
improved metabolish
speed
strength

49
Q

what is an example of short anaerobic training

A

1 rep max
100m sprints

50
Q

what is medium anaerobic training?

A

training that lasts 20-60 seconds and focuses of the lactic acid system

51
Q

what sports use medium anaerobic training

A

100-400m swim
400-800m sprint

52
Q

what are the benifits of medium anaerobic training

A
  • development of lactic acid tolerence
  • anaerobic muscular endurance
  • high intensity speed
53
Q

what is an example of medium anaerobic training?

A

10-12 reps at 80-90% effort with 60 seconds of work -120 seconds break

54
Q

what is long anaerobic training?

A

sustained high intensity blocks with some rest

55
Q

what sports would use long anaerobic training

A

rowing, boxing soccer and basketball

56
Q

what are the benifits of long anerobic training

A
  • cardiovascular and anerobic endurance
  • metabolic rate improves
57
Q

what is an example of long anaerobic training

A

10x30 sec sprints

1 unit on 1-2 units off

58
Q

what is static flexibility training?

A

a single isometric stretch to improve range of muscle length

59
Q

when should a static stretch be used?

A

at the end of a session when the muscles are warmto open up the fibres and clear out waste products
this improves recovery time

60
Q

what is dynamic flexibility training

A

stretching whilst moving

61
Q

when should dynamic stretching be used?

A

for a warm up

62
Q

give and example of a sport using dynamic stretching

A

soccer
- calf pumps, leg swings, high knees
- best done by repeating the movements of the sport

63
Q

what is ballistic stretching?

A

rapid and bouncing movements to increase the range of motion (ROM) around a joint
- dangerous if not done properly or on warm muslces

64
Q

what does ballistic stretching develop?

A

the stretch reflex mechanism

65
Q

give examples of ballistic stretching

A

spring jumps
lunge spring jumps
plyometrics

66
Q

what is PNF flexibility training

A

combination of stretching and muscle contractions to increase flexibility and improve range of motion.
partner-assisted

improves tendon muscular junctions

67
Q

when should PNF flexibility training be done

A

can be done before or after training

68
Q

what is strength training?

A

using a form of resistance to build the ability to manipulate forces

69
Q

what is fixed/free weight strength training

A

using added load through barbel, dumbell, cablem isokinetic machine

70
Q

why would an athelete use fixed/free weight strength training

A

good for most strenght training
increases hypertrophy
muscular endurance
power
speed

71
Q

what is wrong with fixed/free weight training

A

if not done with proper form it can potentially only train the concentric phase of the muscle

72
Q

what is hydraulic strength training

A

using machines that have aur or water resistance

73
Q

what are the benifits of hydraulic strength training

A

good for repairing damaged muscle cells
aerobic and anaerobic interval training

74
Q

what is elastic strength training

A

the use of elastic band resistance to build strength

75
Q

what are the benifits of elactic training

A
  • isometric training
  • eccentric strength training
  • stretch reflex mechanism
  • promotes repair
76
Q

what are the 6 principles of training?

A
  1. progressive overload
  2. reversability
  3. variety
  4. training threshold
  5. progressive overload
  6. warmup & cool down
77
Q

what is progressive overload?

A

a constant adjustment to training demands as adaptation occurs to ensure constant improvement

78
Q

what is specificity?

A

train the way you play
movements and energy systems needed for specific sporting performance

79
Q

what is reversibility?

A

this means that you stop or reduce training to lose myscle hypetrophy due to injury or planned

80
Q

what is variety in training?

A

the varitey within a training regime to keep training mentally stimulating to an athlete

81
Q

what are training thresholds

A

the minimum intensity that must be achieved to achieve an adaptation or improvement

aerobic: 70%
anaerobic: above 80%

82
Q

how is training threshold determined?

A

using your heart rate and VO2 max as an indicator for the work required

83
Q

how do we calculate our max heart rate

A

220- age

84
Q

what is warm up & cool down

A

a gradual process to prepare the body for training or to prepare the body for the next session to best help recovery

85
Q

what are the 6 physiological adaptations that canoccur in response to training?

A
  1. resting heart rate
  2. stroke volume and cardiac output
  3. oxygen uptake and lung capacity
  4. haemoglobin level
  5. muscle hypertrophy
  6. effect on fast/slow twitch muscles
86
Q

what is resting heart rate?

A

how many times per minute your heart beats
- adaptation: heart rate will lower with increased performance

87
Q

what is stroke volume and cardiac output?

A

stroke volume: the amount of blood pumped out of our hearts every heart beat (can be inproved by 10-15% in 12 weeks)
cardiac output: the amount of blood pumped out of the heart per minute

88
Q

what is oxygen uptake and lung capacity?

A

oxygen uptake: the amount of oxygen we can supply our body with per minute ( can be increased by 10%
lung capacity: the more air we can fit into our lungs (cant be increased that much)

89
Q

what is haemoglobin?

A

the element that attatces itself to oxygen to transport it around the blood stream
training will increacehaemoglobin levels and therefor increase oxygen flow in the blood stream

90
Q

what is muscle hypotrophy

A

increase in the muscle cell size

91
Q

what are fast and slow twitch muscle fibres

A

muscle fibres which give them structure
slow twitch: has ednurance and steady power
fast twitch: explosive power, fatigues easity
- aerobic have more slow twitch mucle fibres
- anaerobic have more fast twitch muscle fibres

PDHPE (13 decks)

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