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PDHPE > Factors Affecting Performance > Flashcards

Factors Affecting Performance Flashcards

1
Q

What are the 3 energy systems?

A
  • ATP/PC
  • Lactic Acid
  • Aerobic
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2
Q

How long does the ATP system last?

A

Up to 10 seconds

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3
Q

What is the source of fuel for the ATP/PC system?

A

Creatine Phosphate

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4
Q

How efficent is the ATP/PC system is producing ATP?

A

Very efficient

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5
Q

Cause of fatigue for ATP/PC system?

A

Depletion of creatine phosphate

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6
Q

By products of ATP/PC system?

A

Heat

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7
Q

Rate of recovery for the ATP/PC system?

A

Up to 2 minutes, but after 30 seconds, half of stores are already refuelled

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8
Q

Source of fuel for lactic acid system?

A

Glycogen from carbohydrates

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9
Q

Efficiency of ATP production in lactic acid system?

A

Produces ATP at a medium/fast rate and can produce a lot. 2-3 molecules of ATP for each glucose molecule

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10
Q

Duration of lactic acid system?

A

30 seconds-3 minnutes

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11
Q

Lactic acid system cause of fatigue?

A

Build up of lactic acid

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12
Q

By products of lactic energy system?

A

Lactic acid

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13
Q

Rate of recovery for lactic acid system?

A

30 to 60 minutes

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14
Q

Source of fuel for aerobic system?

A

Carbohydrates, fats, protein

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15
Q

Efficiency of ATP production for aerobic system?

A

Very efficent. Produces 38 molecules of ATP per glucose molecule but rate of production is medium and cannot cope with high intensities.

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16
Q

Duration of aerobic system?

A

Over an hour, no limit

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17
Q

Cause of fatigue in aerobic system?

A

Loss of fuel. Carbohydrates storage depletes and intensity reduces. When fuel switches from carbs to fats, intensity decreases as fats need more oxygen to create ATP.

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18
Q

By products of the aerobic system?

A

Heat, carbon dioxide and water (sweat) leading to swelling

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19
Q

Rate of recovery for the aerobic energy system?

A

Between 12 and 48 hours depending on the intensity of performance

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20
Q

What are the 4 training methods?

A
  • Aerobic
  • Anaerobic
  • Flexibility
  • Strength
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21
Q

What is involved in aerobic training?

A
  • Continous training
  • Long interval training
  • Fartlek training
  • Circuit training
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22
Q

What is involved in anaerobic training?

A
  • Short interval training
  • Plyometrics
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23
Q

What is involved in flexibility training?

A
  • Static stretching
  • Dynamic strecthing
  • PNF stretching
  • Ballistic stretching
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24
Q

What is involved in strength training?

A
  • Fixed/Free weights
  • Elastics
  • Hydraulics
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25
Q

What is Continous Training?

A

Athlete performs same activity at the same intensity for a specified period of time

E.g. going for a run at a set speed on a flat track

26
Q

What is Long Interval Training

A

Single activity with specfied changes in intensity at specific times or lengths within the session. These changes will alternate between two set intensities and generally will have longer work than recovery ratio. 3:1

E.g. running for 1500 at 80 MHR then jogging 400 at 40 MHR

27
Q

What is Circuit Training

A

Aerobic activities in a circuit

28
Q

What is Fartlek Training?

A

Athlete participates in a singular activity with random varying intensities. Only training where anaerobic principles are allowed.

29
Q

What is Short Interval Training?

A

Training involves a single activity with specified changes in intensity at specific times or lengths within the session. Recovery period is longer

30
Q

What is Plyometrics Training?

A

Stretching the muscle followed by a rapid and more powerful contraction

31
Q

What is Static Stretching?

A

Muscle is strecthed to a length that is uncomfortable but not painful, and held for a given length of time which is around 30 to 60 seconds

32
Q

What is Ballistic Stretching?

A

Involves a bounce or a swing

33
Q

What is PNF Stretching?

A

Stretching involves a static stretch (30s) followed by a contraction of the stretched muscle until the stretch is no longer felt (10s) then further lengthening of the muscle to hold another static stretch (10s)

34
Q

What is Dynamic Stretching?

A

Athlete performs movement that take their joints through their ROM to produce temporal stretches of selected muscles. These movements are continous and the stretch is NOT HELD.

35
Q

What is Elastic Training?

A

Uses various forms of elastics to provide the resistance to develop strength.

36
Q

What is Weight Training?

A

Lifting certain weights against gravity to train specific muscles or groups of muscles. Can use free or fixed weights

37
Q

What is Hydraulics Training?

A

Using machines which use air or water compression to provide the resistance throughout the movement.

38
Q

Aerobic training should be done….

A
  • at least 3x a week
  • Between 70 and 80 MHR
  • 30mins+
39
Q

What are the Principles of Training?

There are 6

A
  • Progressive Overload
  • Specificity
  • Reversibility
  • Variety
  • Training Thresholds
  • Warm Up and Cool Down
40
Q

What is Progressive Overload?

A

When the workload for a training session progressively increases as the athlete adaptd to training.

41
Q

How can Progressive Overload be achieved for aerobic training?

A
  • Increasing Incline
  • Increasing speed or duration THOUGH duration will NOT increase stress on the body very much
42
Q

How can Progressive Overload be achieved for resistance training?

A
  • Increasing resistance, reps or sets
  • Rest period between sets is reduced
43
Q

What does Specificity mean?

A

Adaptions to trainings are specific to the training

44
Q

What does Reversibility mean?

A

The fact that when training stops, the adaptions made are lost

45
Q

How do you avoid reversibility for aerobic and resistance training?

A

A: 2 sessions of training a week
R: 1 session a week

46
Q

What is Variety?

A

Ensuring training sessions use multiple training types and methods as well as exrcises within these methods.

47
Q

What are Training Thresholds?

A

Refer to the level of intensity needed in order to stress the body enough to cause an adaption or improvement in performance.

48
Q

What are Warm ups?

A

the process whereby an athlete goes through a range of exercises in order to get their body ready for competition or training.

49
Q

What do Warm ups do?

A
  • Increase heart rate
  • Increase respiratry Rate
  • Increase cardiac output
  • Increase blood flow to muscles being used
50
Q

What is Resting Heart Rate?

A

The number of times your heart beats a minute

51
Q

Why does Resting Heart Rate decrease?

A

As a result of training due to a number of other adaptions that take place

52
Q

What is Stroke Volume?

A

The amount of blood pumped out the left ventricle of the heart per contraction.

53
Q

What does an increase in Stroke Volume do?

A

Allows the same amount of blood to be transported around the body with fewer heart contractions

54
Q

What is Cardiac Output?

A

The amount of blood pumped out the left ventricle of the heart per minute

55
Q

Why does Cardiac Ouput increase?

A

Increased Stroke Volume

56
Q

What does increasing Stroke Volume and Cardiac Output do?

A
  • Allow for faster and more efficient transportation of blood and nutrients within it, including oxygen
  • Allows athletes to remove lactate and carbon dioxide faster and deliver more oxygen and glucose to muscles
  • Allows for maintenance of higher intensities for longer as lactate removal and oxygen delivery are faster
57
Q

What is Oxygen Uptake?

A

The body’s ability to absord oxygen through the lungs and into the blood, transport this oxygen sufficently to the muscle and then trasnport the oxygen out of the blood and into the muscle where it is used for energy production.

58
Q

What are the 2 reasons for why oxygen uptake increases?

A
  • An increase in haemoglobin
  • Increase in myoglobin
59
Q

What is Haemoglobin responsible for?

A

Absorbing oxygen from the lungs and transporting it through the blood

60
Q

What is myoglobin responsible for?

A

Transporting oxygen out of the blood and into the muscle cell

61
Q

What is Haemoglobin?

A

Molecule that binds with oxygen and transports it around the body in the blood.

PDHPE (3 decks)

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