Core 2 Factors Affecting Performance Flashcards
ATP/PC system - how efficient?
Very efficient - rapidly available and 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 - resynthesises 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 rate of recovery?
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 H2O, 20% into glycogen, 10% protein and 5% glucose
Lactic acid system - 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 system - 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, H2O 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?
Effects of training at reversible. After short period of de-training, significant physiological reductions occur.
What is variety ?
Used to avoid boredom associated with repetitious training especially endurance events. Promotes motivation and enthusiasm, doesn’t drastically improve performance.
What are the training thresholds ?
Points that indicate the zone for athlete improvement to occur.
Aerobic - 60-80% of maximum heart rate. Gives maximum health and fat burning benefits from cardiovascular activity.
Anaerobic - OBLA occurs, results in fatigue and trains in aerobic training zone again.
What is the purpose of a warm up?
Reduce risk of injury.
Stimulate cardiovascular and respiratory systems to increase blood flow to muscles.
Increase body temperature and enzyme activity to promote faster muscle contractions.
Prepare the athlete mentally.
What is the purpose of a cool down?
Brig heart rate back to normal slowly.
Prevents muscle soreness
What are the types of training?
Aerobic, anaerobic interval, flexibility, strength.
What are some examples of aerobic training?
Continuous - 20 minutes, 70-80% max HR. Can be aerobic/anaerobic, no rest, trains body to deal with lactic acid and increase OBLA.
Interval - running of short sprints followed by long distance with rest periods. (Intensity varied).
Fartlek - alternating bursts of high intensity activity while still maintaining the longer slower style of training.
Circuit - station to station, develop strength, build cardiovascular endurance.
What is anaerobic interval training ?
High intensity with minimum rest. Maximum of 2 minutes rest.
Athlete trains as close to the anaerobic threshold, increases tolerance to lactic acid and use the anaerobic energy system more efficiently.
Increase efficiency of cardiovascular system
What are the different types of flexibility training?
Proprioceptive neuromuscular facilitation (PNF), static stretching, dynamic stretching, ballistic stretching.
What is PNF stretching?
- static stretch followed by an isometric contraction with a partner, then followed by another static stretch.
What is a static stretch?
Stretching a muscle to its farthest point and holding that position for 15-30 seconds.
What is dynamic stretching ?
Actually moving parts of the body being stretched to increase the length of the muscle.
What is ballistic stretching?
Taking muscle and stretching it beyond its normal limit. High risk of over stretching.
ATP/PC system - what is the source of fuel?
Stored ATP in muscles (1-2seconds ) of explosive. Creative phosphate stored in cells (10secs)
Strength training; definition of absolute strength, relative strength.
Absolute strength - maximum force generated by one contraction.
Relative strength - force generated by a muscle taking into account body weight.
Strength training; definition of strength endurance and speed strength.
Strength endurance - ability to repeat muscle contractions against a resistance.
Speed strength - the muscle produces force quickly.
Strength training; definition of repetition maximum and hyper trophy.
Repetition maximum - max number of time you can lift something before fatigue.
Hypertrophy - muscle fibres increase in size.
What are the physiological adaptations to training?
Heart rate Stroke volume Cardiac output Oxygen uptake Lung capacity Haemoglobin level Muscle hypertrophy Effect on fast/slow twitch muscle fibres.
What is oxygen uptake?
Amount of oxygen the body uses in one minute.
What is heart rate?
Beats per minute.
What is cardiac output?
Amount of blood ejected from the heart per minute. (SV X HR)
What is stroke volume ?
The amount of blood ejected from the heart per beat.
What is muscle hypertrophy?
The muscle fibre size and the connective tissue between the fibres increase.
What is motivation ?
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Types of motivation
Intrinsic
Extrinsic
Positive
Negative
Intrinsic motivation
Desire comes from within.
Extrinsic motivation
Desire to succeed to gain an external reward (money, trophy)
What is positive motivation?
Desire to succeed in a task which will lead to happiness and satisfaction.
What is negative motivation?
Desire to succeed in a task to avoid unpleasant or undesirable consequences.
What is anxiety?
Negative emotional state that results from perceiving a situation as threatening or unavoidable.
Trait anxiety
When you perceive a wide range of situations as threatening.
State anxiety
Temporary feelings of tension related to a specific point
What is stress?
An imbalance between what is demanded of you and what you think you are capable of.
