Factors Affecting Performance Flashcards
3 energy systems
- alactacid system (ATP/PC)
- lactic acid system
- aerobic system
ATP/PC source of fuel
phosphate creation and stored ATP
ATP/PC - Efficiency of ATP production
only good for short bursts; very fast rate of production but runs out very quickly.
ATP/PC - Duration that the system can operate
10-12 seconds at high intensity. (95-100% max effort)
ATP-PC Cause of Fatigue
depletion of ATP and PC stores adds the extra phosphate molecule to change the ADP to ATP.
ATP/PC - By-products of energy production
no waste products, just heat - doesn’t affect performance
ATP/PC - Process and rate of recovery
when ATP & PC supplies have been replenished. Takes around 2 minutes.
ATP/PC sporting examples
Weightlifting, long jump, 100m sprint
lactic acid source of fuel
carbs (glucose in blood & glycogen)
what process does the lactic acid system rely on? explain
- Relies on anaerobic glycolysis (breakdown of glucose) to produce ATP. The glucose is turned to lactic acid as it produces ATP.
lactic acid - efficiency of ATP production
quick production but decreases drastically as lactic acid levels exponentially increase.
lactic acid - duration that the system can operate
10 seconds - 3 minutes (submaximal 85% +)
lactic acid - cause of fatigue
the build-up of lactic acid in the muscles as the rate of removal is not fast enough.
lactic acid - by-products of energy production
lactic acid
lactic acid - process and rate of recovery
lactic acid is removed from the muscles and diffuses into the bloodstream.
- Lactic acid is reconverted to glycogen in the liver where it can be used as fuel for the body.
lactic acid - sporting examples
200m sprint, 400m sprint, 50m swim
aerobic - the source of fuel
macronutrient - carbs, fats, proteins
aerobic - efficiency of ATP production
very efficient; lasts for longer periods of time.
aerobic - duration that the system can operate
long periods; depends on the rate of glycogen use, then fats and if required can use protein. (60-85%)
aerobic - cause of fatigue
when carbohydrate source depletes = decrease in intensity when using fats (hitting the wall)
aerobic - by-products of energy production
water & CO2 (+ heat) - no harmful for performance)
aerobic - process and rate of recovery
ingestion, digestion, and transportation of the fuel; 24-48 hours.
aerobic training
Aims to improve the ability of the body to use oxygen
- Continuous training
- Fartlek training
- Aerobic interval training
- Circuit training
aerobic - sporting examples
Any sport that lasts over 3 minutes: most team sports, marathon
types of aerobic training methods
continuous, fartlek, aerobic interval, circuit
continuous aerobic training
- sustained effort without rest intervals for at least 20 minutes
- the heart rate is above the aerobic threshold and remains in this target zone for the rest of the session.
- Moderate intensity at 65% - 85% MHR
- Improves oxygen uptake and aerobic capacity
- Suited to endurance athletes and sports where intensity doesn’t change much
- E.g. going for a run at a set speed on a flat track
2 types of continuous aerobic training
a) Long, slow distance training
- Focusses on distance to improve general fitness condition.
- 60%-80% MHR
b) High intensity, work of moderate duration
- Focuses on developing leg speed
- 80%-90% MHR
- Only well-conditioned athletes use this type of training
fartlek aerobic training
Random bursts of high-intensity activity interspersed with continuous effort
- Engages aerobic and anaerobic energy systems
- It uses a combination of continuous and interval training through random use of variations in speed & intensity and terrain on which they work
- Effort based on how the body responds rather than heart rate.
- Improves ability to recover from high-intensity
- Beneficial for sports that require a random change in intensity
- E.g. running around an oval and changing intensity when the coach blows a whistle
which 2 types of aerobic training are generally used pre-season
fartlek and circuit
what differentiates aerobic and anaerobic interval training? rest periods.
- shorter rest periods in aerobic which doesn’t allow enough time for a full recovery to maintain stress on the aerobic system
- Long rests in anaerobic allow lactate to disperse before increasing lactate again
aerobic interval aerobic training
Training that involves structured periods of activity and rest
- Short rest period (20 sec) to maintain stress on the aerobic system
- A progressive overload system can be applied
- E.g. 5 x 800m at 75% with 400m slow jog recovery
what differentiates aerobic and anaerobic interval training?
rest periods.
- shorter rest periods in aerobic training which doesn’t allow enough time for a full recovery to maintain stress on the aerobic system
- Long rests in anaerobic allow lactate to disperse before increasing lactate again
how does aerobic interval training develop aerobic endurance?
· Sustained moderate intensity means the aerobic system is stressed but not completely fatigued.
· The level of intensity is adjusted to achieve the desired level of aerobic capacity.
in aerobic interval training, the overload principle is applied by manipulating
i. Work intensity = how hard the exercise is performed
ii. Work time = duration of work period
iii. Number of reps
iv. Work-rest ratio
circuit aerobic training
Performing a series of exercises, moving from one station to another with little or no rest between exercises
- Provides variety - useful for preseason
- Best suited to sports w/multiple types of activity e.g. triathlon, iron man
- E.g. 5 minutes on a bike at 70%, swimming for 5 min at 75%, cross trainer for 5 at 80% and 5 min of erg at 75%
Progressive overload in circuit training by:
· Increase number of stations
· Increase time at stations
· Increase reps at each station
· Decrease tie allowed for the circuit
· Increase reps of the circuit
greatest benefits during circuit training achieved by
· Overload principles applied
· Skills at stations focus on skills needed for a sport
· All fitness components needed for a sport are developed
- Records kept to monitor improvement to keep athletes aware of progress
anaerobic training
High-intensity activities (85+% MHR) for shorter durations (<2min)with longer recovery. Athletes can improve their anaerobic threshold and build up a tolerance to lactic acid.
- Anaerobic interval training
3 levels of anaerobic training
- Short = training 25 seconds; develops ATP-PC system
- Medium = training 25 secs - 1 minutes; develops lactic acid system
- Long = training 1-2 minutes; develops lactic acid/aerobic system
anaerobic interval training
Structured periods of work and recovery with a work/rest ratio of 1:3
- Brief maximal activity, generally ranging between 10 sec-2min
- Performed in sets to overload the anaerobic energy system
work: rest for anaerobic interval training
1:3
outline HIIT
- repeated sets of high-intensity exercise followed by varying periods of complete rest or recovery at lower intensity
· 80%-90% MHR
· Recovery period = 40%-50% MHR
· Sessions last 20 mins - 1 hour
types of training
aerobic, anaerobic, flexibility, strength
flexibility
range of movement at a joint. The training aims to increase the ROM at a joint and to prepare and help muscle recovery. It’s essential for injury prevention, and improved coordination between muscle groups and muscle relaxation.
- Static stretching
- Dynamic stretching
- Ballistic stretching
- PNF stretching
how flexibility training works
longer muscles = greater range of movement = better performance
flexibility affected by
· Age = older = shorter muscles
· Sex = Females tend to be more flexible
· Temperature = warmer temp = more flexible
· Exercise = exercise more tend to be more flexible
· Specificity = flexibility is JOINT SPECIFIC
flexibility is essential for
· Injury prevention
· Improved coordination between muscle groups
· Decreasing soreness/tightness post-exercise
· Increased range of movement = maximise performance potential
· Muscular relaxation
flexibility training methods
static, dynamic, PNF, ballistic
static flexibility training (def, used for, safety, example)
- Muscle slowly stretched to a position & held for around 30 seconds
- Use for rehab and cool-down mainly
- safe
- Sitting down with leg extended, gently reaching forward and holding for 30 seconds.
ballistic flexibility training (def, used for, safety, example)
- Repeated movements to gain extra stretch
- Used ONLY by advanced athletes & must follow a thorough warm-up
- Can be harmful/dangerous
- Swinging & bouncing touching toes using a bouncing movement
PNF flexibility training (def, used for, safety, example)
- Lengthening a muscle against a resistance usually provided by a partner of another external source
- rehab
- safe
- Resistance band
PNF stands for
proprioceptive neuromuscular facilitation
PNF process
- Static stretching
- In stretched position, person isometrically contracts the muscle by applying resistance to a stretch which person stretching must push against (strength development occurs here)
- Period of relaxation for around 5 seconds
- Repeat steps 2-3
dynamic flexibility training (def, used for, safety, example)
- Moving while stretching
- Best for warm-up as prepares muscles for movement
- Decreases risk of injury
- Increase muscle coordination
- E.g. leg swings, walking lunges
strength training
Where muscular contraction is resisted by calculated loads (weights) to build muscle (hypertrophy)
Improves athlete’s strength and power. This type of training affects performance by causing muscular contractions, which are resisted by calculated loads.
- Free weights
- Fixed weights
- Elastic resistance
- hydraulic machines
methods of strength training
resistance bands, free weights, machine weights, hydraulics
purpose of strength training
· Build strength
· Develop power
· Develop muscular endurance
· Injury rehab
· Body building
· General health benefits
2 categories of strength training contraction-wise
- Isotonic = raise/lower or pull/push free weight to contract/lengthen muscle fibres.
- Isometric = apply a resistance & use exercise where muscle length doesn’t change.
free weights
- Very effective as allows for a greater ROM
- Allow for symmetry to occur between sides of the body
- Many exercises can be performed to suit the training needs
- Forces you to engage your stabilisers making it more applicable to sports
- Often need a spotter if lifting heavy weights for safety
- Requires strict form and technique to avoid injury
positives and negatives of free weight training
- Positives = can be used to mimic movements utilised in the sport you’re training for
- Negatives:
· Time-consuming as change plates
· Requires strict form & good technique to avoid injury
· Need the ability to balance weights whilst doing exercise to avoid injury
fixed weights
Weight machines where the resistance is provided by stacked weights which the user can adjust
- Often preferred by beginners as the machine provides restricted movements and therefore better form and technique
- Enhanced stability gives confidence to the user
- Greater weight can be lifted safely
- One machine can often do exercises
- Often large and not space-efficient
- Very expensive
- Weight loads are sometimes not heavy enough for experienced lifters
- Overdevelopment of the dominant side (does more work)
- The size of the machine doesn’t always fit all people
positives of fixed weights
- Positives: enhances stability and confidence of beginners
- Beneficial for isolating specific muscles/can choose which muscle contraction to work on
resistance bands
Elastic resistance training requires an elastic, often a large band or spring, to create resistance during the exercise. Resistance band exercises are often used in rehab or for beginner strength training programs
- Inexpensive
- Space efficient
- Portable
- A wide range of exercises can be done to work muscles
Suitable for beginners to intermediate users - Excellent for use during rehab works both concentric and eccentric contractions
- The resistance band is smaller than can be produced through other methods
- Can cause injury if not used properly e.g. anchoring them incorrectly
- Most of the resistance is experienced at the end of the movement where the elastic material is under the greatest tension
hydraulic resistance
The resistance is produced by the compression of an air or liquid. The resistance increases as the speed increases. Effort is necessary through the full ROM
- Resistance is felt throughout the entire movement
- Hydraulic machines increase their resistance as the exercise movement speed increases
- Very expensive and bulky
- Difficult to train all types of strength as speed contraction is fixed
reps
number of times an exercise is repeated without rest.
repetition max
maximum weight you can lift several times
set
number of reps done in succession
resistance
the weight/load
rest
periods between exercises/sets/session
BASKETBALL
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = aerobic
Method = fartlek
Why:
Basketball involves walking, jogging and sprinting at different times during a game which involves different intensities. Fartlek is, therefore, most suitable as it practices one’s muscles to enable sprinting at high intensity (fast-twitch muscle fibres) as well as continuous at low intensity (slow-twitch muscle fibres).
TRIATHLON
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = aerobic
Method = continuous
Why:
Triathlons involve a continuous effort. Practices endurance. Increases slow-twitch muscle fibres.
SOCCER
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = aerobic
Method = fartlek, continuous, interval
Why:
Different positions in soccer require different levels of endurance or sprinting ability. By doing all methods of aerobic training this develops both fast-twitch and slow-twitch muscle fibres.
Eg. Centre midfield continuous
Eg. Striker sprinting interval
HIGHJUMP
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = anaerobic & strength
Method = interval & plyometrics
Why:
High jumpers need to perform a high-intensity sprint that utilises fast-twitch muscle fibres. But then they get to recover between jumps.
Plyometrics is used to enhance power.
SURFING
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = strength
Method = isometric
Why:
Surfing requires isometric contraction to maintain balance whilst standing on the board.
100M HURDLES
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = anaerobic & strength
Method = interval & isotonic
Why: requires fast-twitch muscle fibres for sprinting. Isotonic training increases power in the legs to enable the individual to jump over the hurdles effectively.
RUGBY
Which types of training are best suited to different sports?
Which training method(s) would be most appropriate? Why?
How would this training affect performance?
Types of training = aerobic
Method = fartlek
Why:
Rugby involves walking, jogging and sprinting at different times during a game which involves different intensities. Fartlek is, therefore, most suitable as it practices one’s muscles to enable sprinting at high intensity (fast-twitch muscle fibres) as well as continuous at low intensity (slow-twitch muscle fibres).
Eg. When the ball is on the other side of the field they will be jogging. If they have the ball they must sprint.
what are principles of training?
The principles of training enable an athlete to train effectively. Whether an athlete is training to improve their aerobic capacity, strength or flexibility, certain principles must be applied. Ignorance or disregard for these principles means that the rewards are not matched by the effort.
principles of training:
progressive overload, specificity, variety, warm-up & cool-down, reversibility, training thresholds
principles of training: progressive overload
Improvements in fitness occur only when the training load progressively increases.
The most important principle, to increase the rate of improvement and performance.
Load adaptation (muscle growth) increased load
As the body becomes familiar with a particular level of training stress, it adapts meaning that further training at this level is now ineffective and for more progress, the load must be increased.
principles of training: specificity
Training programs should focus on activities specific to the game.
The greatest gains are achieved when activities in the training program resemble movements in the game/activity as the body adapts to stresses in a specific way.
specificity is important for developing which 3 areas and how
Energy systems:
- Metabolic specificity
- Identify the energy system used in the activity and then choose exercises to develop this system.
- Energy systems can be determined depending on the duration and intensity of the activity.
Muscle groups:
- Muscle groups used in activity are the ones used in training
- The body ‘recruits’ the best type of muscle fibre for the task & so this muscle fibre is developed
- Achieved by having intensity & duration of training similar to what is experienced in the game/activity
Components of fitness:
- Components of fitness used in game/activity should be the ones developed in training
principles of training: reversibility
Gains will gradually be lost without training.
- The body will decrease in level of fitness in response to lack of training = DETRAINING EFFECT
Big gains = greater losses as there is more to lose.
principles of training: variety
Doing the same drills and routines every training session is not productive as it leads to boredom.
- Mental wellbeing is crucial to being able to put in maximal effort
Different techniques mean you are challenged by the activity itself, practicing your technique for it also develops the ability to be creative/come up with new drills
principles of training: training thresholds
For improvement to occur, we must work at a level of intensity that causes our body to adapt/experience fitness gains.
- Aerobic threshold lowest level we can work at and still have some fitness gains.
- Aerobic training zone
- Anaerobic threshold/lactate inflection point (LIP) = where further effort leads to fatigue
- LIP = reflects the balance of lactate entry and removal of lactate from the blood
how to increase lactate inflection point
LIP can be increased by working close to or over (in small bursts) the anaerobic threshold.
This improves one’s tolerance of lactic acid = increases anaerobic threshold.
principles of training: the purpose of warm-up
- Reduce the risk of injury/soreness
- Increase body temperature to promote faster/more powerful muscle contractions
- Mentally prepare for training
- Stimulate cardiorespiratory system
principles of training: warm-up procedure
- General aerobic activity = increase body temp.
- Specific flexibility exercises = increase range of motion/prevent muscle tears
- Stretching should be avoided until body is warm - Callisthenics = increase blood flow to working muscles
- Skill rehearsal = perform movements/skills repeated in the game
principles of training: cool-down purpose
- Minimises muscle soreness
- Dispose & metabolise lactic acid
- Replenish body’s energy systems
principles of training: cool-down procedure
- Aerobic work = gradually decrease in intensity & allow body temp to return to normal
Stretching of muscle groups used in training
Physiological adaptations in response to training
resting heart rate, stroke volume & cardiac output, oxygen uptake & lung capacity, haemoglobin levels, muscle hypertrophy, slow/fast-twitch muscle fibres
Physiological adaptations: resting heart rate (def & response)
- Def = Number of beats per minute.
- HR will decrease in response to training.
Physiological adaptations: stroke volume (def & response)
- Def = The amount of blood the heart pumps per heart stroke from the left ventricle.
- Increases
More blood circulation = more blood volume = left ventricle fills more completely during diastole phase = stretches the ventricular wall = enlarged ventricle = more powerful contractions = increased oxygen to muscles = improved performance.
Physiological adaptations: cardiac output (def & response)
- Def = the amount of blood that the heart can pump per minute; HR x SV
- Remains steady; possibly slight increase due to the formula where HR decreases but SV increases so it balances out
Physiological adaptations: oxygen uptake (def & response)
- Def = the amount of oxygen an individual is able to consume; VO2
- Increases = more efficient uptake of O2 due to an increase in haemoglobin (protein that carries O2) and myoglobin (supplies O2 to the cells in your muscles).
Physiological adaptations: lung capacity (def & response)
- Def = the total amount of air that can be inhale or exhaled during a breath.
- Little/no response
Physiological adaptations: haemoglobin level (def & response)
- Increases = increase oxygen carrying capacity of blood
- increases blood plasma and number of red blood cells.
Physiological adaptations: muscle hypertrophy (def & response)
- Muscle fibres increase = more blood goes to the muscles = increase in muscle size.
Physiological adaptations: slow-twitch (def & response)
- slow-twitch = longer, slower contractions; high aerobic endurance capacity
- low/moderate activity = muscle hypertrophy of slow-twitch.
Physiological adaptations: fast-twitch (def & response)
- Fast-twitch = explosive movements
Specific training (eg. Plyometrics & speed training) = muscle hypertrophy in fast-twitch.
principles of training applied to aerobic and resistance training: progressive overload.
aerobic:
marathon runners increase their running distance each time.
resistance:
weight lifter increasing their 1RP
principles of training applied to aerobic and resistance training: specificity
aerobic:
should do exercises that targets the aerobic system.
resistance:
in basketball, leg power is needed so doing weight training to increase power and NOT bulk is determined by the no. of reps and the speed of reps.
principles of training applied to aerobic and resistance training: reversibility
aerobic:
marathon runners if injured may do swimming or cycling to continue targeting the aerobic system to ensure no reversibility occurs.
resistance:
significant muscle hypertrophy followed by weeks of no training will result in muscle atrophy.
principles of training applied to aerobic and resistance training: variety
aerobic:
marathon runners don’t just have to do continuous, they can do fartlek, aerobic interval, resistance training.
resistance:
switching between free weights, fixed weights or resistance bands.
principles of training applied to aerobic and resistance training: training thresholds
Aerobic:
Marathon runners should work closer to the anaerobic threshold = increase in cardiovascular system.
Strength:
- Absolute strength = higher resistance/load being achieved
Muscular endurance = higher no. of reps.
principles of training applied to aerobic and resistance training: warm-up & cool-down
Aerobic:
Gradually increase or decrease in intensity to allow steady body temperature regulation.
Strength:
Stretching the muscles.
Physiological adaptations in response to training: resting heart rate (definition & how it adapts)
Def = Number of beats per minute.
HR will decrease in response to training.
Physiological adaptations in response to training: stroke volume (definition & how it adapts)
- Def = The amount of blood the heart pumps per heart stroke from the left ventricle.
- Increases
More blood circulation = more blood volume = left ventricle fills more completely during diastole phase = stretches the ventricular wall = enlarged ventricle = more powerful contractions = increased oxygen to muscles = improved performance.
Physiological adaptations in response to training: cardiac output (definition & how it adapts)
- Def = the amount of blood that the heart can pump per minute
- HR x SV
Remains steady; possibly slight increase due to the formula where HR decreases but SV increases so it balances out
Physiological adaptations in response to training: oxygen uptake (definition & how it adapts)
ng) = muscle hypertrophy in fast-twitch.
- Def = the amount of oxygen an individual is able to consume.
- VO2
- Increases = more efficient uptake of O2 due to an increase in haemoglobin (protein that carries O2) and myoglobin (supplies O2 to the cells in your muscles).
Physiological adaptations in response to training: lung capacity (definition & how it adapts)
- Def = the total amount of air that can be inhale or exhaled during a breath.
Little/no response
Physiological adaptations in response to training: haemoglobin levels (definition & how it adapts)
- Increases = increase oxygen carrying capacity of blood = increases blood plasma and number of red blood cells.
Physiological adaptations in response to training: muscle hypertrophy (definition & how it adapts)
Muscle fibres increase = more blood goes to the muscles = increase in muscle size.
Physiological adaptations in response to training: effect on slow-twitch muscles (definition & how it adapts)
- slow-twitch = longer, slower contractions; high aerobic endurance capacity
- low/moderate activity = muscle hypertrophy of slow-twitch.
Physiological adaptations in response to training: effect on fast-twitch muscles (definition & how it adapts)
- Fast-twitch = explosive movements
Specific training (eg. Plyometrics & speed training) = muscle hypertrophy in fast-twitch.
