CQ1: Factors affecting performance Flashcards
Fuel source for ATP
ATP in muscle cells, Phosphocreatine to resynthesis ATP
Fuel Source for Lactic Acid System
Carbohydrates
glucose
stored glycogen
Fuel source for the aerobic system
carbs
fat
protein
efficiency of alactic acid system
fast rate of atp; limited supply
efficiency of lactic acid system
produces atp quickly but requires large amounts of glucose
duration of atp/pc system
10-15 sec
duration of lactic acid system
30 sec-3mins
duration of aerobic system
depletion of glycogen 4-6 hours of moderate exercise
–> low intensity is 12 hrs
cause of fatigue for atp/pc
depletion of fuel
cause of fatigue for lactic acid system
lactic acid build up
cause of fatigue for aerobic system
depletion of glycogen
by products for atp/pc
heat
by products for lactic acid
lactic acid, heat
by products for aerobic system
co2, water, heat
rate of recovery for atp/pc
2 mins
rate of recovery for lactic acid
30 mins to 1 hr
rate of recovery for aerobic system
1-2 days
examples of atp/pc
100m sprint, high jump
examples of lactic acid system
400m run
100 m swim
examples of the aerobic system
marathon, cycling, netball/afl
aerobic continuous
involves sustained aerobic effort without rest for at least 20 minutes.
eg jogging, cycling
what is fartlek
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).
what is fartlek used for
useful in conditioning players and is often used in pre-season training. It helps improve speed and endurance.
aerobic interval
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.
circuit training
various activities that are normally done for a set time before moving on to the next activity.
what is circuit training best suited for
Sports that have multiple types of activity. These include sports such as summer and winter triathlons, and summer and winter quadrathlons.
types of flexibility training
static
ballistic
PNF
Dynamic
Principles of training
progressive overload reversibility specificty warm up/cool down variety training threshold
benefits of warm up
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
benefits of cool down
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
