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PDHPE > Factors affecting performance > Flashcards

Factors affecting performance Flashcards

1
Q

What are the three energy systems?

A

Alactic acid system (ATP)
Lactic acid system
Aerobic system

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2
Q

What is the acronym for the energy systems?

A 
So energy does feed big rangas
Source of fuel
Efficiency of ATP
Duration
Fatigue
By products
Recovery
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3
Q

What are all the main points of the alactic acid system (ATP-PC)

A 
Source of fuel- phosphocreatine 
Efficiency of ATP- very quick/very limited
Duration- High intensity 95-100%
Fatigue- 8-10 seconds
By products- Nil 
Recovery- 50% in 30 sec
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4
Q

What are the main points of the lactic acid system?

A 
S- Glucose in the blood, carbs for the muscles and liver
E- Limited
D- Relatively high intensity 70-95%
F- 30 sec- 3 mins
B- Lactic acid 
R- 20 mins - 2 hrs
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5
Q

What are the main points of the aerobic system?

A

S- Glucose for the blood, carbs, fats and occasionally protein
E- Slow production but endless supply
D- Endless supply at low-mod intensity, below 70%
F- “ “
B- carbon dioxide and water
R- Up to 48 hrs.

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6
Q

What is the acronym for aerobic training?

A 
FACC
Fartlek 
Aerobic interval 
Continuous 
Circuit training
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7
Q

What are some key points about Fartlek training?

A
  • Also known as speed play
  • Is performed over alternate terrain
  • Has continuous efforts interspersed with high intensity bounts
  • Bursts of high intensity usually last 5-10 seconds every 2-3 mins
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8
Q

What are some key points about Aerobic Interval training?

A
  • Involves periods of rest and recovery interspersed with periods of exercise and work.
  • Major variable are intensity and duration.
  • For this to be in the aerobic threshold the athlete must near there max VO2 but not cause fatigue.
  • (70-95% MHR)
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9
Q

What are some key points about Continuous training?

A
  • Heart rate must be elevated and maintained.
  • May not be sport specific
  • Should be performed for a minimum of 20 mins although recommendations are for 30 mins - 2 hrs.
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10
Q

What are some key points about Circuit training?

A
  • Usually includes 6-10 strength type exercises
  • Allows athlete to work on many different muscle groups
  • Can be highly sport specific
  • Involves fix circuits (resistance and reps are set, the adv to this is that the athlete can record time and work on improving it)
  • Involves Individual resistance circuits (Athletes can work at their own pace.)
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11
Q

What is static stretching?

A

Static stretching - gradual lengthening of a muscle to a certain point where it is held for 10-30 seconds

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12
Q

What is ballistic stretching?

A

Also known as the bounce stretch, places great pressure on the muscle fibers thus it has been deemed as dangerous.

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13
Q

What is PNF stretching?

A

Involves a static stretch, and isomeric contraction followed by another static stretch.

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14
Q

What is a dynamic stretch?

A

Stretches muscles over cross joints.

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15
Q

What strength training involve?

A

Hydraulics- remove the force of gravity in that the user needs to work through full ROM.
Elastics- Also known as resistance training. Used for the development of strength and power. Portable, easy to use, effective, cheap.
Free/fixed weights- Free weights do not constrain user to specifics individuals required to put in more effort.

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16
Q

What are the principles of training?

A 
RSVPTW 
Reversibility
Specificity 
Variety 
Progressive overload 
Training threshold 
Warm up, stretching, cool down
17
Q

What is reversibility?

A

It is that the effects of training are reversible. If a person stops exercising training effects will be lost. After only one or two weeks physiological reductions can occur. Developing a fitness program that can halt the decrease in muscle atrophy is ideal.

18
Q

What is specificity?

A

The exercise being used in training should be specific to the task required, energy systems and muscle groups required in sport. Cross training can be used but it is not recommended as the full time program.

19
Q

What is variety?

A

To enter the autonomous stage often athletes need to train for many years however this can become boring and repetitive leaving the athlete uninterested. Unlike specificity it does not necessarily improve the athletes performance but makes training more enjoyable.

20
Q

What is progressive overload?

A

The body has to responses to training a repair response and an adaption response.
Training affect is produced when the tissue or system is worked harder than usual, as the body adapts training should be progressively increased.

21
Q

What is training threshold?

A

Threshold is the starting point to a new state of experience. Training threshold encompasses heart rate, ventilation and blood lactate.

22
Q

What are warm ups?

A

Prepare the body for activity, get the blood flow pumping, increasing temperature and making muscles more elastic. Generally involve stretching.

23
Q

What are cool downs?

A

The reverse of warm ups, they should reduce lactate build up within the blood, allows for blood to drain rather than pooling within the muscles and flushes out all waste products.

24
Q

What are the physiological adaptions?

A 
HOMERS 
Heamoglobin levels 
Oxygen uptake 
Muscle hypertrophy 
Efficiency of fast twitch and slow twitch muscle fibers 
Resting heart rate 
Stroke volume / cardiac output
25
Q

What are heamoglobin levels?

A

Heamoglobin is a protein found in red blood cells. Main function is to absorb oxy at the lungs and carry it to the working muscles. Also plays a role in removal of co2. When the muscles are short of oxygen they will produce more red blood cells, which improves performance. Eg through altitude training.

26
Q

What is oxygen uptake and lung capacity?

A

Amount of oxygen absorbed in the blood stream during exercise, the more oxygen that reaches the muscles the more work they will be able to do. Measured in L per min. Your max VO2 is your max o2 uptake, the higher the better.
Lung capacity is the amount of air that moves in and out of your lungs as you breathe. Greater amount of air inhaled and exhaled the greater the amount of oxygen delivered to the muscles.

27
Q

What is muscle hypertrophy?

A

Increase in the diameter of the muscle aka bulking. This works as a result of resistance training. Occurs if athletes lift media weights during training, the heavier the weight the more stress they will under go thus they will enlarge so that they are better prepared for next time.

28
Q

What are the effect of slow twitch and fast twitch muscle fibers?

A

RST- large amount of capillaries and produce a large amount of ATP
RFT- Some capillaries, produce ATP rapidly but fatigues faster than slow twitch
WFT- contains few capillaries and rapid generation of ATP
Fast twitch = weight lifting
Slow twitch = endurance events

29
Q

What is the resting heart rate?

A

HR is measured in beats per minute and at rest will beat enough times to deliver oxygen around the body. Your resting heart rate will fall when your body adapts to the training program. Main reason is increase in stroke volume this is measured in millimeters per beat.

30
Q

What is stoke volume and cardiac output?

A

Stoke volume is amount of blood that leaves the left ventricle each time the heart beats, the more blood the heart pushes out the more the athlete will be able to do.
Cardiac output is amount of blood leaving the heart per minute. Ability of the heart to pump oxygen rich blood around the body. Greater stroke volume will lead to increase cardiac output.

31
Q

What is the acronym for motivation?

A 
PINE 
Positive 
Intrinsic 
negative 
Extrinsic
32
Q

What is positive motivation?

A

Recognition, praise and reward for a good performance. Athlete is motivated to produce these rewards.

33
Q

What is negative motivation?

A

Feedback that the coaches, team mates or parents give the athlete when they feel certain aspects of their performance are lacking. This causes them to avoid this behavior for fear of negative reactions by others.

34
Q

What is intrinsic motivation?

A

It comes from within the individual, the person is concerned with his or her performance and is motivated by higher needs for satisfaction. This may come from fun and joy rather than artificial reinforcements.

35
Q

What is extrinsic motivation?

A

Often associated with external reinforcement. This may come from money, trophies and recognition.

36
Q

What is trait anxiety?

A

Athletes general predisposition to perceive a situation as threatening or non-threatening.

37
Q

What is state anxiety?

A

Emotional response to a particular situation.

38
Q

What are the psychological strategies?

A 
Reece Mastin gets chicks 
Relaxation techniques 
Mental rehersal/ visulisation/ imagery 
Goal setting 
Concentration/ attention skills

PDHPE (2 decks)

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