Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

pdhpe - inquiry question 1 - core 2 > energy systems, types of training, principles of training > Flashcards

energy systems, types of training, principles of training Flashcards

1
Q

which energy system(s) are anaerobic

A

Alactacid system (ATP/PC)
lactic acid system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

which energy system(s) are aerobic

A

aerobic system

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

source of fuel - ATP/PC

A

creatine phosphate

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

efficiency of ATP production - ATP/PC

A

quick and simple
production happens rapidly, whether or not oxygen is available

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

duration - ATP/PC

A

ATP : 1-2 seconds
CP : 10-15 seconds
overall : 10-12 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

cause of fatigue - ATP/PC

A

creatine phosphate stores are depleted

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

by products - ATP/PC

A

heat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

process and rate of recovery - ATP/PC

A

most of ATP and CP is replenished in 2 minutes
50% of the system is restored in 30 seconds

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

examples of sports that use ATP/PC

A

100m sprint
discus
shot put
weight lifting

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

source of fuel - lactic acid

A

carbohydrates in the form of blood glucose and muscle glycogen

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

efficiency of ATP production - lactic acid

A

works after ATP/PC has stopped
produces ATP quickly, but uses a lot of glycogen and glucose

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

duration - lactic acid

A

30 seconds - 2 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

cause of fatigue - lactic acid

A

lactic acid builds up in muscles
the accumulation of hydrogen ions brings a decrease in pH and an increase in acidoses

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

by products - lactic acid

A

lactic acid

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

process and rate of recovery - lactic acid

A

recovery : 20 minutes - 2 hours
lactic acid is converted into glycogen
recovery is better with a cooldown

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

examples of sports - lactic acid

A

200m sprint
400m run
800m run
200m freestyle
gymnastic routines

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

source of fuel - aerobic system

A

carbohydrates (glycogen), fats, and proteins
- carbohydrates preferred in early stages

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

efficiency of ATP production - aerobic

A

allows sustained work for longer periods
good for longer, slower events
endless supply of food

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

duration - aerobic

A

2-3 minutes, to hours

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

cause of fatigue - aerobic

A

exhaustion of carbohydrates after an hour means system relies on secondary fuels (fats)
- fat takes more oxygen to produce energy

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

by products - aerobic

A

carbon dioxide and water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

process and rate of recovery - aerobic

A

dependent on duration :
- if used for a short time, recovery is quick
- if used for hours, and glycogen is depleted recovery can take days

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

examples of sports - aerobic

A

marathon running
1500m freestyle
cross country skiing
long distance cycling

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what do you analyse in regards to energy systems ?

A

source of fuel
efficiency of ATP production
duration that the system can operate
cause of fatigue
by-products of energy production
process and rate of recovery

Some, Elephants, Dance, Carefully, Before, Performing

25
what are the principles of training ?
progressive overload specificity reversibility training thresholds warm up and cool down variety Please, Stop, Running, Towards, Water, Volumes
26
progressive overload - definitions
a gradual increase in volume or load of training it improves fitness gains must increase by specific amounts to be effective
27
what is resistance training
any form of exercise where resistance is created e.g elastic bands
28
resistance training - progressive overload
increasing number of repetitions with a particular weight, the number of sets, or the intensity results in an increase in strength
29
aerobic training - progressive overload
increasing the time spent on an exercise, frequency of training, and intensity to cover a set in less time results in hearts ability to pump more blood to the working muscles
30
what is aerobic training ?
training that focuses on developing the cardiorespiratory endurance e.g running
31
specificity - definitions
training specific skills which enhance performance
32
resistance training - specificity
needs to correctly address needs if load is too high, and repetitions are too low the program will not be effective
33
aerobic training - specificity
more activity ensures that aerobic enzymes in muscle fibres become more efficient in utilising oxygen
34
reversibility - definitions
detraining effect when training stops avoided by training consistently, or at a higher level
35
variety - definitions
a tool to create differences in training programs, to make them more interesting whilst still achieving training goals
36
training thresholds - definitions
levels which fitness gains can be achieved can be aerobic or anaerobic
37
anaerobic threshold
the point where lactic acid accumulates the maximum speed of effort an athlete can maintain and still have no increase in lactic acid
38
aerobic threshold
the exercise intensity where the body produces lactic acid faster than it can be removed
39
warm up and cool down
prepares the body for activity by increasing blood flow, raising body temperature, and reducing injury risk
40
stages of a warm up
1. general warm up : gentle use of larger muscle groups 2. stretching : slowly stretching major muscle groups 3. specific warm up : practising performance like activities
41
what are the types of training?
aerobic anaerobic flexibility strength training
42
aerobic training - aim
train the aerobic energy system to be more efficient at using oxygen, and includes training the anaerobic threshold designed to improve the efficiency of the cardiorespiratory system
43
types of aerobic training
continuous : exercising non-stop for a minimum of 20 minutes fartlek (speed play) : continuous training with bursts of high intensity efforts. it assists in lactic acid removal aerobic interval : high intensity with recovery periods. effective for anaerobic threshold overloading circuit : combines a series of exercises carried out with minimal to no rest in between
44
what sports are best suited for aerobic training
marathons cycling swimming rugby netball
45
anaerobic training method
aerobic interval : short, high intensity work with limited recovery to improve anaerobic energy systems. develops endurance, power, strength, and tolerance to lactic acid
46
what sports are best suited for anaerobic training ?
athletic field events weightlifting sprints tennis
47
flexibility training - definition
the ability to move a muscle through a completed range of motion increases range of motion of joints, less tension in muscles, greater ease of movement, prevents injury
48
types of flexibility training
static : athlete is not required to move, muscle is taken to the end of its range and held for a period of time (10-30 seconds) dynamic : actively moving parts of the body being stretched to increase the length of the muscle ballistic : inclusion of bouncing movements at the end of the range of motion. there is less control PNF : involves a static stretch follow by an isometric contraction (often against a partner) followed by a static stretch
49
what sports use flexibility training
gymnastics diving hurdling
50
strength training - aim
assists with body composition, core support, and structure increases muscular strength and wants to develop muscle hypertrophy (increase in muscle mass) strength training - resistance
51
types of strength training
free/fixed weights : allows multiple muscle groups to be targeted and developed to mimic sport-specific movements elastic (bands) : portable and wasy to use and train specific muscles and movements. resistance is felt hydraulic : allows consistent resistance and technique through full range motion - machines typically feature adjustable settings
52
what sports use strength training
weightlifting rugby sprinting
53
how does strength training affect performance ?
increases speed and/or time an athlete can perform before fatigue occurs improves technique
54
how does flexibility training affect performance ?
less tension in muscles, increases range of motion of joints, allows challenging movements, prevents injury
55
how does anaerobic training affect performance ?
increases muscular power and efficiency of ATP/PC and/or lactic acid systems improves acceleration
56
how does aerobic training affect performance
increases ability to perform for longer periods, improves technique, develops muscular endurance
57
what are the physiological adaptations in response to training
resting heart rate stroke volume and cardiac output oxygen uptake and lung capacity haemoglobin level muscle hypertrophy effect on fast/slow twitch muscle fibres
58

pdhpe - inquiry question 1 - core 2 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions