CQ1: Factors affecting performance

Question 1

Fuel source for ATP

Answer 1

ATP in muscle cells, Phosphocreatine to resynthesis ATP

Question 2

Fuel Source for Lactic Acid System

Answer 2

Carbohydrates
glucose
stored glycogen

Question 3

Fuel source for the aerobic system

Answer 3

carbs
fat
protein

Question 4

efficiency of alactic acid system

Answer 4

fast rate of atp; limited supply

Question 5

efficiency of lactic acid system

Answer 5

produces atp quickly but requires large amounts of glucose

Question 6

duration of atp/pc system

Answer 6

10-15 sec

Question 7

duration of lactic acid system

Answer 7

30 sec-3mins

Question 8

duration of aerobic system

Answer 8

depletion of glycogen 4-6 hours of moderate exercise

–> low intensity is 12 hrs

Question 9

cause of fatigue for atp/pc

Answer 9

depletion of fuel

Question 10

cause of fatigue for lactic acid system

Answer 10

lactic acid build up

Question 11

cause of fatigue for aerobic system

Answer 11

depletion of glycogen

Question 12

by products for atp/pc

Answer 12

heat

Question 13

by products for lactic acid

Answer 13

lactic acid, heat

Question 14

by products for aerobic system

Answer 14

co2, water, heat

Question 15

rate of recovery for atp/pc

Answer 15

2 mins

Question 16

rate of recovery for lactic acid

Answer 16

30 mins to 1 hr

Question 17

rate of recovery for aerobic system

Answer 17

1-2 days

Question 18

examples of atp/pc

Answer 18

100m sprint, high jump

Question 19

examples of lactic acid system

Answer 19

400m run

100 m swim

Question 20

examples of the aerobic system

Answer 20

marathon, cycling, netball/afl

Question 21

aerobic continuous

Answer 21

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

Question 22

what is fartlek

Answer 22

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).

Question 23

what is fartlek used for

Answer 23

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

Question 24

aerobic interval

Answer 24

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.

Question 25

circuit training

Answer 25

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

Question 26

what is circuit training best suited for

Answer 26

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

Question 27

types of flexibility training

Answer 27

static ballistic PNF Dynamic

Question 28

Principles of training

Answer 28

``` progressive overload reversibility specificty warm up/cool down variety training threshold ```

Question 29

benefits of warm up

Answer 29

``` 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 ```

Question 30

benefits of cool down

Answer 30

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