Core 2- Factors Affecting Performance Flashcards
Identify safe and harmful practices for strength training
Safe- - Use a spotter - Increase weight gradually - Use correct technique Harmful- - lack of knowledge/poor technique - insufficient recovery - lifting heavy weights alone
What are the different types if flexibility training?
Ballistic
Static
Dynamic
PNF
What are the principles of training?
R- reversibility: injury or offseason can cause fitness to decrease
V- variety: use to alleviate boredom
T- training thresholds: train appropriate energy system
W- warm up and cool down
O- overload- progressive increase load
S- specificity- needs to relate to needs of the athlete’s sport
An athlete who gradually increases the distance they have run over a period of 4 weeks is applying which principle of training?
Progressive Overload
An athlete who has played a lot of squash quickly learns a forehand in badminton. This is an example of how ________ affects skill acquisition?
Prior experience
Which energy system would be the major contributor to energy production during a 100m sprint?
The ATP-PC system
What are possible reasons for an athlete experiencing reversibility?
Injury, offseason, decrease in training load
Provide examples of sports which ballistic stretching would be suitable for.
Activities involving explosive movement such as boxing, martial arts and gymnastics.
Outline the physiological adaptations occur as a result of training.
Haemoglobin levels increase
Oxygen uptake improves as does lung capacity
Muscular fibres increase in size
Muscle fibre types are affected
Resting heart rate decreases
Stroke volume increases as does cardiac output.
Are PDHPE flashcards an awesome way to study?
Yes!
Name the three systems that produce energy for movement.
Alactacid (ATP-PC) system
Lactic Acid system
Aerobic system
ATP-PC (Alactacid) System – source of fuel – efficiency of ATP production – duration that the system can operate – cause of fatigue – by-products of energy production – process and rate of recovery
Fuel- Phosphocreatine (PC) stored in muscle
Efficency- explosive energy, short duration
Duration- 2-10 secs
Fatigue cause- deletion on PC store
By products- none
Energy production- 1 ATP
Recovery- 2 minutes
Lactic acid system System – source of fuel – efficiency of ATP production – duration that the system can operate – cause of fatigue – by-products of energy production – process and rate of recovery
Fuel- Glycogen Efficency- med/high energy, short (ish) duration Duration- up to 2-3 minutes Fatigue cause- build up of lactic acid By products- Lactic acid Energy production- 2 ATP Recovery- up to 2 hours
Identify the types of training and training methods?
Types of training and Training methods
− aerobic, eg continuous, Fartlek, aerobic interval, circuit
− anaerobic, eg anaerobic interval
− flexibility, eg static, ballistic, PNF, dynamic
− strength training, eg free/fixed weights, elastic, hydraulic
Aerobic System – source of fuel – efficiency of ATP production – duration that the system can operate – cause of fatigue – by-products of energy production – process and rate of recovery
Fuel- Glycogen, Fats, Protein
Efficency- high yield slow process long duration
Duration- unlimited (depending on stores)
Fatigue cause- deletion of glycogen stores
By products- Water, Carbon dioxide
Energy production- 38 ATP
Recovery- up to 24-72 hours
