Core 2 - Focus Question 1

Question 1

How does the body gain energy through the breakdown of ATP?

Answer 1

When food is digested, it breaks down to glucose and substances that become available as usable forms of energy. The breakdown of ATP bonds releases a small burst of energy to become ADP.

Question 2

Source of fuel in Alactacid system (ATP/ CP)?

Answer 2

Stored ATP in the body (lasts 3-5 seconds), then creatine phosphate (lasts 5-15 seconds). As the bond is broken, energy is released to resynthesise ADP into ATP.

Question 3

Efficiency of ATP in Alactacid system (ATP/ CP)?

Answer 3

Immediate ATP production, but very limited source (only 0.7 ATP per reaction)

Question 4

Duration of Alactacid system (ATP/ CP)?

Answer 4

CP supplies are exhausted after 10-12 seconds of high intensity movement

Question 5

Cause of fatigue in Alactacid system (ATP/ CP)?

Answer 5

Fatigue is caused by the depletion of CP stores

Question 6

By-products of Alactacid system (ATP/ CP)?

Answer 6

No fatiguing by-products, but heat is created

Question 7

Rate of recovery from Alactacid system (ATP/ CP)?

Answer 7

50% of CP stores in 30 seconds, CP fully restore in 2 minutes

Question 8

Provide a sporting example using the Alactacid system (ATP/ CP).

Answer 8

This system is used for extremely explosive and rapid movements that last for a short period of time. E.g. 100m sprint, discus, javelin, high jump

Question 9

Source of fuel in lactic acid system?

Answer 9

Carbohydrates are converted to glucose stored in the muscles and liver as glycogen, which breaks down and releases energy to resynthesise ATP

Question 10

Efficiency of ATP in lactic acid system?

Answer 10

Fast (but not as fast as ATP/CP), creates two ATP for each glucose molecule

Question 11

Duration of lactic acid system?

Answer 11

Lasts between 30 seconds - 3 minutes depending on the intensity

Question 12

Cause of fatigue in lactic acid system?

Answer 12

The accumulation of lactic acid due to insufficient oxygen supply to the muscles which accumulates hydrogen ions, which then decrease the pH leading to muscle acidosis. Lactic acid causes feelings of heaviness and fatigue, and reduced power output.

Question 13

By-products of lactic acid system?

Answer 13

Lactic acid, pyruvate, heat

Question 14

Rate of recovery from lactic acid system?

Answer 14

30 minutes - 2 hours. Active recovery encouraged as blood flow flushes lactate from the muscles to the liver to be converted into glycogen and clear hydrogen ions.

Question 15

Provide a sporting example using the lactic acid system.

Answer 15

Sports where the athlete is working between intervals of very high intensity and intermittent rest use lactic acid heavily, including tennis, soccer, netball and rock climbing. E.g. 400m sprint, 100m swim

Question 16

Source of fuel in aerobic system?

Answer 16

Carbs (glycogen), fats (lipids) and protein (amino acids). Carbohydrates are the preferred fuel, but once glycogen supplies are exhausted fats are used as the energy source. Protein is only used in extreme circumstances when other stores are depleted, but is harmful to the body.

Question 17

Efficiency of ATP in aerobic system?

Answer 17

Rather slow compared to the other systems, however the amount of ATP produced is far greater (especially with fat as fuel), with 400 ATP produced.

Question 18

Duration of aerobic system?

Answer 18

It takes at least 1 minute for aerobic glycolysis to start producing energy, but it can continue working for hours as long as fuel sources are constantly replenished

Question 19

Cause of fatigue in aerobic system?

Answer 19

The depletion of glycogen as fuel and reliance on fat results in increased body temperature and rate of respiration. Other causes include dehydration and psychological failure.

Question 20

By-products of aerobic system?

Answer 20

Carbon dioxide (breathed out through respiration), heat (vasodilation and sweating) and water (sweat)

Question 21

Rate of recovery in aerobic system?

Answer 21

Athletes must eat adequate food to replenish depleted fuel stores (eating 50-100g of carbs within 30 minutes of exercise). Restoring liver and muscle glycogen can take up to a day.

Question 22

Provide a sporting example using the aerobic system.

Answer 22

Sports that require low physical exertion or sustained levels of power output for long durations. For examples, team sports such as netball, soccer, rugby, AFL. Individual sports include marathon running, cycling, tennis, triathlons.

Question 23

Outline the energy system interplay.

Answer 23

All three energy systems work together to provide a supply of ATP to the muscles. In the first 10 seconds, the ATP/PC system provides a short but large burst of energy. By 30 seconds the lactic acid system contributes some energy. After a minute, the predominant aerobic system rises gradually and sustains the body hereon after.

Question 24

List the types of trainings in aerobic training

Answer 24

Continuous training, fartlek training, interval training and circuit training.

Question 25

What is continuous training?

Answer 25

An athlete does the same activity at the same intensity for a prolonged period of time (minimum 20 minutes)

Question 26

What is fartlek training?

Answer 26

An athlete does the same activity for a certain period of time at different, constantly changing intensities (minimum 20 minutes)

Question 27

What is aerobic interval training?

Answer 27

An athlete works at a high intensity between 60-80% of their MHR then switching to a rest period at a 3:1 work: rest ratio. For example, running for 12 minutes at 80% MHR then jogging 4 minutes at 40% MHR

Question 28

What is aerobic circuit training?

Answer 28

Athletes do a range of different activities that are set up in a circuit which keeps athletes engaged, but requires a lot of equipment. For example, 700m on a rowing machine, 3 minutes on a treadmill then 200m sprint on a bike

Question 29

Describe strength training.

Answer 29

Strength training involves resistance against the muscles to tear and repair with more tissue, implements progressive overload to achieve muscular hypertrophy. Involves sets, repetitions, set resistance, rest periods.

Question 30

Outline isotonic, isometric and isokinetic contraction.

Answer 30

Isotonic: the muscles lengthen or shorten against resistance Isometric: constant resistance of muscles with no actual movement Isokinetic: exertion of force at all angles at the joint movement

Question 31

Describe weight training and provide examples.

Answer 31

Involves the targeted muscles overcoming and resisting the weight load, must be done with strict form and technique to avoid injury. For example, fixed weights such as machine weights (smith machine for squats, lunges) or free weights that stabilise athletes in that movement such as dumbbells or barbells. Can be very specific, such as rowers performing shoulder press to mimic isotonic contractions used in the boat.

Question 32

What is elastics training?

Answer 32

Large resistance bands that can be attached to something stable or used by themselves, is cheap and portable. Can be used for isotonic and isometric contractions, as well as rehabilitation due to low risk of injury. Used for sports with use of smaller muscles, for example arm wrestling, darts, javelin

Question 33

What is hydraulics training?

Answer 33

Machines with water or air compression to provide resistance throughout the whole movement. Resistance increases the faster the movement is executed. Used for sports with very fast movements for example rugby, martial artists, boxing

Question 34

Describe anaerobic training and provide examples of sports who use it

Answer 34

Training the anaerobic energy system to create energy without oxygen, used for sports with high intensity bursts e.g. boxers, sprinters, weightlifters

Question 35

Describe anaerobic interval training for high intensity interval training, ATP-PC system and lactic acid system.

Answer 35

High intensity interval training: periods of extremely high intensity exercise (80-95% MHR) with much longer periods of rest ATP-PC: short intervals under 10 seconds, 90-95% MHR, long rest periods of 1:6 to 1:12 work: rest ratio Lactic acid: 10-45 seconds, 80-90% MHR, shorter rest periods of 1:3 to 1:5 work: rest ratio

Question 36

What is flexibility?

Answer 36

The range of motion around the joints. There are stretches for all different muscle groups, which can also mimic exact movements in sport, can reduce risk of injury by giving us a greater range of motion.

Question 37

Describe static stretching and provide an example.

Answer 37

Assume a stretched position and hold it still, pushing until discomfort, not pain. Held to 15-60 seconds E.g. pike stretch, splits

Question 38

Describe ballistic stretching and provide an example.

Answer 38

Once the athlete reaches their range of flexibility at that joint, they use a bouncing motion to push themselves further. However, it is easier to pull a muscle due to its aggressiveness, should only be done by elite athletes. E.g. pike stretching use a bouncing motion of the upper body to push the chest further towards the legs

Question 39

What is PNF (proprioceptive neuromuscular facilitation) stretching?

Answer 39

An advanced stretching which starts with a static stretch, then the stretched muscle is contracted against resistance such as a friend to switch off the stretch reflex, then the muscle is stretched further.

Question 40

What is dynamic stretching?

Answer 40

Involves constant movement within the full range of motion at the targeted joint, where the more the same motion is performed, the larger the range of motion becomes. This is good for athletes who require that movement in their sport, e.g. a sprinter doing side leg swings for hip mobility

Question 41

List all the principles of training (SPoRT VW)

Answer 41

- specificity - progressive overload - reversibility - training threshold - variety - warm up and cool down

Question 42

Describe progressive overload and provide an example.

Answer 42

Gradually increasing the stress/ exercise load an athlete undertakes in order to see continuous improvement. Athletes must alter their workload to increase stress e.g. aerobic - duration and distance, strength - repetitions and weight for continuous improvement. For example, bench pressing 40kg in week 1, 42.5kg in week 2, 45 kg in week 3 and so on.

Question 43

Describe specificity in the principles of training.

Answer 43

Refers to training being targeted towards the goals and objectives of the athlete and/ or the demands of the chosen sport. Must consider the energy systems, muscle groups and components of fitness.

Question 44

Provide an example of specificity in aerobic training.

Answer 44

Aerobic training: long distance cycler would mean continuous training targeting the aerobic energy system and focus on building cardiovascular endurance and muscular endurance particularly in the legs.

Question 45

Provide an example of specificity in strength training.

Answer 45

Strength training: 100m sprint athlete training should be targeted at enhancing the ATP/PC system, strength training would target the large upper leg, lower back and core muscles and fitness components would include strength, power and reaction time.

Question 46

Describe reversibility and identify the rate of reversibility in athletes.

Answer 46

Refers to the loss of adaptations that athletes gained during training due to a prolonged break. Adaptations tend to be lost at a similar rate at which they were gained. Aerobic adaptations tend to be lost within 4-6 weeks, however, can be prevented by continuing regular training at 70% MHR at least 3 times per week. Aerobic losses are slower than those experienced in strength programs.

Question 47

Why is variety important in the principles of training?

Answer 47

Prevents boredom and keeps athletes engaged and motivated to train. Using different techniques ensure that athletes are challenged, not only by the activity but also by initiative and implementation. E.g. aerobic training using swimming, running, cycling and circuit training or strength training using isometric and isotonic methods or different equipments such as free weights, elastic bands and hydraulic devices

Question 48

Define training thresholds in the principles of training.

Answer 48

Refers to the zones at which athletes need to train if they want to see improvement and adaptation in the necessary energy system. Thresholds are determined by work intensity, calculated by heart rate. There is the aerobic training threshold and the anaerobic training threshold.

Question 49

Identify the aerobic and anaerobic training thresholds.

Answer 49

Aerobic: 65-80% MHR with 2.0 mmol lactic acid concentration Anaerobic: the accumulation of lactic acid in the blood increases very quickly (80-95% of MHR), reaching the lactate inflection point.

Question 50

Justify the purpose of warm ups.

Answer 50

- reduce risk of injury by increasing joint mobility and muscle stretch - increase body temperature for faster and powerful muscle contractions - mentally prepare athletes for training - stimulate the cardiorespiratory system

Question 51

Outline the procedure of warm ups in principles of training.

Answer 51

1. general aerobic activity e.g. jogging to increase body temperature 2. flexibility exercises and stretches to increase joint range of motion 3. calisthenics e.g. star jumps to increase blood flow 4. skill rehearsal practice

Question 52

Justify the importance of cool down after training.

Answer 52

Minimises the muscle stiffness and soreness that could result from a strenuous training session. It should include aerobic work e.g. jogging which gradually decreases in intensity and allows body temperature to return to normal, and stretching muscle groups used extensively during the training. By engaging in an active recovery or cool down, the fresh oxygenated rich blood can circulate more easily, helping to flush out the by-products and repair the small tears.

Question 53

Identify the physiological adaptations obtained from performance (HOMERS)

Answer 53

- haemoglobin levels - oxygen uptake and lung capacity - muscle hypertrophy - effects on slow/ fast twitch muscles - resting heart rate - stroke volume and cardiac output

Question 54

Describe the effect on haemoglobin levels as a physiological adaptation.

Answer 54

Haemoglobin is a protein in red blood cells that carry oxygen. Levels increase as a result of training which increases an athletes oxygen carrying capacity - enables athletes to maintain a higher average pace and power output due to an increase in blood volume and a boost in red blood cells numbers.

Question 55

Describe the effect on oxygen uptake as a physiological adaptation.

Answer 55

Most significant improvement in response to aerobic training, as aerobic capacity is enhanced and higher intensities of exercise can be maintained for longer. VO2max is regarded as the best indicator of cardiorespiratory endurance because it indicates the maximal amount of oxygen that muscles can absorb and use at that level of work.

Question 56

Describe the effect on lung capacity as a physiological adaptation.

Answer 56

Lung capacity is the volume of air capable of being drawn into the lungs as the athlete inhales. Lung capacity slightly increases with aerobic training, contributing to greater oxygen uptake. The diaphragm and external intercostal muscles increase in size and strength, enlarging the chest cavity which allows the lungs to expand further and gather more air.

Question 57

Describe the effect on muscle hypertrophy as a physiological adaptation.

Answer 57

The increase in size and growth of muscle cells, leading to an increase in overall muscle size, strength and power. When muscles are put under stress in training, the fibres break down and repair stronger, and muscle size increases.

Question 58

Provide examples on how muscle hypertrophy is gained from the training principles.

Answer 58

- progressive overload: increasing stress of workload to force the muscles to tear and adapt to the increased load - specificity: the movement and muscle trained should alter to the sport - variety: muscles quickly adapt to training, gains can hit a plateau - reversibility: muscle atrophy (decrease in muscle size) and loss of strength

Question 59

Describe slow twitch muscle fibres (type 1, red muscle fibres)

Answer 59

- red due to high blood supply - efficient in using oxygen to generate ARP - contract slowly, are resistant to fatigue and has low to medium intensity levels over a longer duration - more efficient in the use of fats as a fuel source during exercise at a comfortable steady pace, glycogen sparing

Question 60

Describe the effect on slow twitch muscles as a physiological adaptation.

Answer 60

Effects of aerobic training include: an increase in the number of muscle capillaries, increased myoglobin stores to support increased oxygen supply, increased size, efficiency and amount of mitochondria for greater aerobic capacity

Question 61

Identify the types of fast twitch muscles (type 2, white muscle fibres)

Answer 61

- type IIa: intermediate fibre displaying characteristics of both slow and fast twitch muscle fibres, can be interchangeable for a mix of energy systems - type IIb: a more pure and classic fast twitch fibre

Question 62

Describe fast twitch muscle fibres.

Answer 62

- white as they rely on anaerobic pathways, does not need a rich source of blood and oxygen - greater power and force production, fatigues quickly - medium to heavy resistance training, aimed at increasing power, strength or muscle bulk - anaerobic training using short intervals where anaerobic pathways are utilised will lead to the development of type 2 fibres

Question 63

Describe the effect on fast twitch muscles as a physiological adaptation.

Answer 63

Increased stores of ATP, CP, glycogen, increased excitability and contractility (faster and more powerful stimulation), muscle hypertrophy, greater tolerance to increased muscle acidity and more efficient lactate clearance allowing anaerobic performance to be sustained for longer periods of time