Core 2: How does training effect performance? CQ1

Question 1

What are the three energy systems?

Answer 1

ATP/PC energy system (alactacid system)
Lactic Acid energy system
Aerobic energy system

Question 2

What is the difference between aerobic and anaerobic?

Answer 2

Aerobic means ‘with air’ and refers to the production of energy with oxygen. Anaerobic is the production of energy without air.

Question 3

What are the types of training?

Answer 3

aerobic, anaerobic, strength and flexibility

Question 4

What are the principles of training?

Answer 4

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

Question 5

What are the physiological adaptations?

Answer 5

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)

Question 6

Define stroke volume and cardiac output

Answer 6

Stroke Volume= Volume of blood pumped around the body

Cardiac Output= Amount of blood pumped by the heart per minute

Question 7

What are fast twitch and slow twitch fibres used for?

Answer 7

Fast twitch= required for greater amounts of force for a shorter period of time
Slow twitch= responsible for posture and skeletal support

Question 8

What are the sources of fuel for each energy system?

Answer 8

ATP/PC= creatine
Lactic acid= glucose and glycogen
Aerobic= glucose, fat and sometimes protein

Question 9

What are the by-products of each energy system?

Answer 9

ATP/PC= heat and energy
Lactic acid= Lactic acid and heat
Aerobic= H20/ C02

Question 10

What is the duration of each energy system?

Answer 10

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

Question 11

What is the cause of fatigue of each energy system?

Answer 11

ATP= inability to continually supply creatine
Lactic= build-up of lactic acid
aerobic= glycogen stores deplete

Question 12

What is the rate of recovery of each energy system?

Answer 12

ATP= 2mins
Lactic= 30mins to an hour
Aerobic energy= up to 48 hrs depending on length and intensity

Question 13

What is the intensity of each energy system?

Answer 13

ATP= 85%+
Lactic acid= 60-90%
Aerobic= 60-70%

Question 14

Name activities that use each system?

Answer 14

aerobic=
 -	marathons
-	runs
-	long-distance swimming
Lactic=
-	Spin classes
ATP/PC=
-	Shotput
-	Start of sprint
-	High jump

Question 15

What are the types of aerobic training?

Answer 15

• continuous
• circuit
• aerobic interval
• fartlek

Question 16

What are some types of anaerobic training?

Answer 16

• plyometrics

- anaerobic interval

Question 17

What are some types of strength training?

Answer 17

• fixed/free weights
• elastics
• hydraulics

Question 18

What are some types of flexibility training?

Answer 18

• static
• dynamic
• ballistic
• PNF

Question 19

What are isokinetic contractions?

Answer 19

same tension throughout the whole range of motion (machines)

Question 20

Explain how each type of training

affects performance?

Answer 20

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.

Question 21

What is the FITT principle?

Answer 21

Frequency
Interval
Time
Type

Question 22

What is the effect of training on fast and slow-twitch muscle fibres?

Answer 22

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.

Question 23

What types of movements use fast and slow twitch muscles?

Answer 23

Fast= Used for strength, power and high-intensity short-duration movements
Slow= Used for long-duration movements