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