Core 2: How does training effect performance? CQ1 Flashcards
What are the three energy systems?
ATP/PC energy system (alactacid system)
Lactic Acid energy system
Aerobic energy system
What is the difference between aerobic and anaerobic?
Aerobic means ‘with air’ and refers to the production of energy with oxygen. Anaerobic is the production of energy without air.
What are the types of training?
aerobic, anaerobic, strength and flexibility
What are the principles of training?
Variety
Warm-up/ cool down
Specificity
Progressive Overload
Reversibility= when training stops and adaptions that have been made are lost
Training threshold= training in appropriate threshold to see gains
What are the physiological adaptations?
Hemoglobin levels (increase) Oxygen uptake (increase) Muscle hypertrophy (increase) Effect on fast/slow-twitch muscle fibres Resting heart rate (decrease) Stroke volume/ cardiac output (increase)
Define stroke volume and cardiac output
Stroke Volume= Volume of blood pumped around the body
Cardiac Output= Amount of blood pumped by the heart per minute
What are fast twitch and slow twitch fibres used for?
Fast twitch= required for greater amounts of force for a shorter period of time
Slow twitch= responsible for posture and skeletal support
What are the sources of fuel for each energy system?
ATP/PC= creatine
Lactic acid= glucose and glycogen
Aerobic= glucose, fat and sometimes protein
What are the by-products of each energy system?
ATP/PC= heat and energy
Lactic acid= Lactic acid and heat
Aerobic= H20/ C02
What is the duration of each energy system?
ATP/PC= 1-2 seconds (can be used in an exercise for 10-12 seconds)
Lactic= 30 seconds to 3 minutes
- Following 10-12 seconds of ATP system body uses the lactic acid system. Produces energy w/out o2
- 30 sec at 85% effort
- 3-4 mins at 70=80%
- 30 mins at <60%
Aerobic= 3minutes to many hours
What is the cause of fatigue of each energy system?
ATP= inability to continually supply creatine Lactic= build-up of lactic acid aerobic= glycogen stores deplete
What is the rate of recovery of each energy system?
ATP= 2mins
Lactic= 30mins to an hour
Aerobic energy= up to 48 hrs depending on length and intensity
What is the intensity of each energy system?
ATP= 85%+
Lactic acid= 60-90%
Aerobic= 60-70%
Name activities that use each system?
aerobic= - marathons - runs - long-distance swimming Lactic= - Spin classes ATP/PC= - Shotput - Start of sprint - High jump
What are the types of aerobic training?
- continuous
- circuit
- aerobic interval
- fartlek
What are some types of anaerobic training?
- plyometrics
- anaerobic interval
What are some types of strength training?
- fixed/free weights
- elastics
- hydraulics
What are some types of flexibility training?
- static
- dynamic
- ballistic
- PNF
What are isokinetic contractions?
same tension throughout the whole range of motion (machines)
Explain how each type of training
affects performance?
Aerobic Training will increase the cardiovascular system’s ability to supply the muscles with oxygen and will increase endurance.
Anaerobic Training will stimulate an increase in sprinting repetitions and longer sprints.
Strength will increase the athlete’s ability and improves all areas.
Flexibility will for the most part prevent injury and faster recovery.
What is the FITT principle?
Frequency
Interval
Time
Type
What is the effect of training on fast and slow-twitch muscle fibres?
Slow twitch= Aerobic training increases hypertrophy, capillary supply, mitochondrial function
Fast twitch= Anaerobic training causes an increase
in the ATP/PC supply, glycolytic enzymes, hypertrophy, and lactic acid tolerance, which all improve performance.
What types of movements use fast and slow twitch muscles?
Fast= Used for strength, power and high-intensity short-duration movements Slow= Used for long-duration movements
