CQ1: Factors affecting performance Flashcards

1
Q

Fuel source for ATP

A

ATP in muscle cells, Phosphocreatine to resynthesis ATP

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2
Q

Fuel Source for Lactic Acid System

A

Carbohydrates
glucose
stored glycogen

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3
Q

Fuel source for the aerobic system

A

carbs
fat
protein

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4
Q

efficiency of alactic acid system

A

fast rate of atp; limited supply

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5
Q

efficiency of lactic acid system

A

produces atp quickly but requires large amounts of glucose

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6
Q

duration of atp/pc system

A

10-15 sec

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7
Q

duration of lactic acid system

A

30 sec-3mins

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8
Q

duration of aerobic system

A

depletion of glycogen 4-6 hours of moderate exercise

–> low intensity is 12 hrs

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9
Q

cause of fatigue for atp/pc

A

depletion of fuel

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10
Q

cause of fatigue for lactic acid system

A

lactic acid build up

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11
Q

cause of fatigue for aerobic system

A

depletion of glycogen

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12
Q

by products for atp/pc

A

heat

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13
Q

by products for lactic acid

A

lactic acid, heat

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14
Q

by products for aerobic system

A

co2, water, heat

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15
Q

rate of recovery for atp/pc

A

2 mins

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16
Q

rate of recovery for lactic acid

A

30 mins to 1 hr

17
Q

rate of recovery for aerobic system

A

1-2 days

18
Q

examples of atp/pc

A

100m sprint, high jump

19
Q

examples of lactic acid system

A

400m run

100 m swim

20
Q

examples of the aerobic system

A

marathon, cycling, netball/afl

21
Q

aerobic continuous

A

involves sustained aerobic effort without rest for at least 20 minutes.
eg jogging, cycling

22
Q

what is fartlek

A

This utilises speed play, in which speed varies throughout the training, though the aerobic energy system is the most predominantly used (jogging), with bursts of the use of an anaerobic system (sprinting).

23
Q

what is fartlek used for

A

useful in conditioning players and is often used in pre-season training. It helps improve speed and endurance.

24
Q

aerobic interval

A

A single activity with specified changes in intensity at specific times or lengths within the session. These changes will alternate between two set intensities and generally have a longer duration or length at the higher intensity than at the lower intensity.

25
Q

circuit training

A

various activities that are normally done for a set time before moving on to the next activity.

26
Q

what is circuit training best suited for

A

Sports that have multiple types of activity. These include sports such as summer and winter triathlons, and summer and winter quadrathlons.

27
Q

types of flexibility training

A

static
ballistic
PNF
Dynamic

28
Q

Principles of training

A
progressive overload
reversibility
specificty
warm up/cool down 
variety
training threshold
29
Q

benefits of warm up

A
Reduces the risk of injury
Increase body temperature
Increase range of motion around joints and muscle elasticity
Mentally prepare the athlete
Stimulate the cardiorespiratory system. 
Increased blood flow to working muscles
30
Q

benefits of cool down

A

Minimize muscle stiffness and soreness (removal of wastes + prevention of shortening of muscle fibres)

Disperses and metabolizes lactic acid concentration.

Replenishes the body’s energy stores. 


Brings heart rate back to normal slowly so the strain is taken off the heart. 


Prevents blood pooling in extremities. 


Active recovery → body return blood to the heart rather than muscles