Core 2: Factors Affecting Performance Flashcards
Understand the different energy systems & their use in athletic performance.
ATP/PC system - how efficient?
Very efficient - rapidly available ad does not require oxygen.
ATP/PC system - what is the duration?
2 seconds of ATP and 10 seconds of CP
ATP/PC system - what is the cause of fatigue?
Depletion of fuel - re-synthesis does not occur (ADP into ATP).
ATP/PC system - what is the by product?
Heat due to muscular contractions
ATP/PC system - what is the recovery rate?
Within 2 minutes, 50% CP is replenished in first 30 secs. No longer than 4 minutes.
ATP/PC system - examples
jumpers, lifters, throwers
Lactic acid system - source of fuel
Carbohydrates, broken down into glucose stored as glycogen.
Lactic acid system - efficiency
Very efficient
Lactic acid system - the duration
Effected by intensity, 30 secs at 95% or as long as over 3 minutes.
Lactic acid system - cause of fatigue
OBLA (onset of blood lactate accumulation), build up of lactic acid.
Lactic acid system - rate of recovery
20 minutes to 2 hours to remove lactate from blood
Lactic acid system - by product
Pyruvic acid. In absence of oxygen forms lactate and hydrogen ions. Used by cells, 65% into CO2 and H20, 20% into glycogen, 10% protein and 5% glucose
Lactic acid systems - examples
400m sprint, 100m freestyle
Aerobic system - source of fuel
Glucose (carbs), free fatty acids, protein in extreme cases.
Aerobic system - efficiency
Efficient and endless at low intensity
Aerobic systyem - duration
From 2-3 minutes after fatigue of LA system up to days.
Aerobic system - cause of fatigue
Depletion of glucose, possible respiratory or circulatory problems.
Aerobic system - by product
CO2 exhaled, H20 perspires.
Aerobic system - rate of recovery
Correlation between intensity and recovery
Aerobic system - examples
Marathon, triathlon
What are the principles of training?
Progressive overload, specificity, reversibility, variety, training thresholds, warm up and cool down
What is progressive overload?
Gradually increasing the load that your body is working against. Achieved by altering intensity of session, the bio like of the session and the frequency of training.
What is specificity?
Implies a close relationship between training activities and those used in the event. Muscle - appropriate muscle groups being trained.
Movement - movement patterns match those performed in competition
Metabolic - energy systems are being trained in the proportions to which they contribute in competition.
What is reversibility?
Decline of any gain made by an athlete if training was stopped for an extended period of time.
What is variety?
Different ways to achieve the training objective of an athlete while reducing boredom.
What are the training thresholds?
2 points that indicate athlete/athletic improvement to occur.
- with sufficient frequency
- at a high enough intensity
- for sufficient length of duration (usually 20 minutes min).
What is the purpose of a warm up?
Using major muscle groups, designed to raise body temp and its structure eg muscles.
What is the purpose of a cool down?
Bringing the HR back to normal to take strain off the heart and prevent blood pooling in the extremities of the body eg feet.
What are the types of training?
- Aerobic (continuous, fartlek, aerobic interval & circuit)
- Anaerobic (anaerobic interval)
- Flexibility (static, ballistic, PNF)
- Strength training (free/fixed weights, elastic, hydraulic)
What are some examples of aerobic training?
distance running, cycling, swimming.
