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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
what are the anerobic methods of training?
anaerobic interval: short, medium and long
26
what are the methods of flexibility training
1. static 2. ballistic 3. PNF 4. dynamic
27
what are the methods of strength training?
1. free/fixed weights 2. elastic 3. hydraulic
28
what is continuous aerobic training?
a constant training session with consistent efforts and speeds
29
what sports would use continuous aerobic training?
marathon and triathalon
30
what are the benifits to continuous aerobic training?
- builds the capacity of the aerobic energy system - builds stroke volume and cardiac output and slow twitch muscles
31
give and example of a continuous aerobic training method?
a runner runs a 10km distance at 4min/km speed through the whole run
32
what is circut aerobic training?
a set of work and rest stations that alter to differ the muscle/system used
33
what sport would benifit from the use of aerobic circut training
- crossfit - boxing
34
what are the benifits of circuit aerobic training?
- builds lactic acid tolerence - muscular endurance - adaptations in red blood cells
35
give an example of a circuit aerobic training
10 stations with different keg excercises at 1 minute work to 1 minute rest
36
what is aerobic training?
the ability of the session to work the cardio-vascular system
37
what is fartlek aerobic training?
unstructured speed work with ranging levels of intensity
38
what are some sports that would use fartlek aerobic training
- AFL - football - netball
39
what are the benifits of fartlek aerobic training
- removal of lactic acid - maintaining performance - increased ability to recover from high intensities
40
what would be an example of fartlek aerobic training
cycling on uneven surfaces running on an oval and changing intensities
41
what is aerobic interval training
single activity with changes in intensity during specific times/lengths during the session
42
what sports would use aerobic interval training?
basketball, netball and biathlon
43
what are the benifits of aerobic interval training
- improves stamina - metabolic rate - heart rate & breathing
44
give an example of aerobic interval training
running 1500m at 80% then jogging 400 m at 40%
45
what is anerobic training?
designed to develope the efficientcy of the lactic acid system and the atp-pc system high intensities more rest blocks
46
what is short anaerobic training?
short bursts of max intensity with long rest periods
47
what sports would use short anaerobic training?
sprinting, weight lifting
48
what are the benifits of short anaerobic training?
improved ATP-PC system improved metabolish speed strength
49
what is an example of short anaerobic training
1 rep max 100m sprints
50
what is medium anaerobic training?
training that lasts 20-60 seconds and focuses of the lactic acid system
51
what sports use medium anaerobic training
100-400m swim 400-800m sprint
52
what are the benifits of medium anaerobic training
- development of lactic acid tolerence - anaerobic muscular endurance - high intensity speed
53
what is an example of medium anaerobic training?
10-12 reps at 80-90% effort with 60 seconds of work -120 seconds break
54
what is long anaerobic training?
sustained high intensity blocks with some rest
55
what sports would use long anaerobic training
rowing, boxing soccer and basketball
56
what are the benifits of long anerobic training
- cardiovascular and anerobic endurance - metabolic rate improves
57
what is an example of long anaerobic training
10x30 sec sprints 1 unit on 1-2 units off
58
what is static flexibility training?
a single isometric stretch to improve range of muscle length
59
when should a static stretch be used?
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
what is dynamic flexibility training
stretching whilst moving
61
when should dynamic stretching be used?
for a warm up
62
give and example of a sport using dynamic stretching
soccer - calf pumps, leg swings, high knees - best done by repeating the movements of the sport
63
what is ballistic stretching?
rapid and bouncing movements to increase the range of motion (ROM) around a joint - dangerous if not done properly or on warm muslces
64
what does ballistic stretching develop?
the stretch reflex mechanism
65
give examples of ballistic stretching
spring jumps lunge spring jumps plyometrics
66
what is PNF flexibility training
combination of stretching and muscle contractions to increase flexibility and improve range of motion. partner-assisted ## Footnote improves tendon muscular junctions
67
when should PNF flexibility training be done
can be done before or after training
68
what is strength training?
using a form of resistance to build the ability to manipulate forces
69
what is fixed/free weight strength training
using added load through barbel, dumbell, cablem isokinetic machine
70
why would an athelete use fixed/free weight strength training
good for most strenght training increases hypertrophy muscular endurance power speed
71
what is wrong with fixed/free weight training
if not done with proper form it can potentially only train the concentric phase of the muscle
72
what is hydraulic strength training
using machines that have aur or water resistance
73
what are the benifits of hydraulic strength training
good for repairing damaged muscle cells aerobic and anaerobic interval training
74
what is elastic strength training
the use of elastic band resistance to build strength
75
what are the benifits of elactic training
- isometric training - eccentric strength training - stretch reflex mechanism - promotes repair
76
what are the 6 principles of training?
1. progressive overload 2. reversability 3. variety 4. training threshold 5. progressive overload 6. warmup & cool down
77
what is progressive overload?
a constant adjustment to training demands as adaptation occurs to ensure constant improvement
78
what is specificity?
train the way you play movements and energy systems needed for specific sporting performance
79
what is reversibility?
this means that you stop or reduce training to lose myscle hypetrophy due to injury or planned
80
what is variety in training?
the varitey within a training regime to keep training mentally stimulating to an athlete
81
what are training thresholds
the minimum intensity that must be achieved to achieve an adaptation or improvement ## Footnote aerobic: 70% anaerobic: above 80%
82
how is training threshold determined?
using your heart rate and VO2 max as an indicator for the work required
83
how do we calculate our max heart rate
220- age
84
what is warm up & cool down
a gradual process to prepare the body for training or to prepare the body for the next session to best help recovery
85
what are the 6 physiological adaptations that canoccur in response to training?
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
what is resting heart rate?
how many times per minute your heart beats - adaptation: heart rate will lower with increased performance
87
what is stroke volume and cardiac output?
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
what is oxygen uptake and lung capacity?
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
what is haemoglobin?
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
what is muscle hypotrophy
increase in the muscle cell size
91
what are fast and slow twitch muscle fibres
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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