Factors Affecting Performance Core 2 Flashcards
Fuel source for the Aerobic system?
Glucose - Glycogen stored in the muscle tissue or liver
What are the energy systems?
Alactic ATP/PC
Lactic
Aerobic
Byproducts and cause of fatigue for the aerobic system ?
Byproduct = Carbon dioxide and water (sweat)
Cause of fatigue = Depletion of fuel sources
Fuel source for ATP/PC
Phosphate-creatine/creatine phosphate
Recovery Rate for all systems
ATP/PC = 2 Mins
Lactic Acid = 30 mins - 2 Hours
Aerobic = Depends on use duration
Byproducts for lactic acid and aerobic systems?
Lactic acid = lactic acid
Aerobic = carbon dioxide
What are the types of training ?
Continuous
Fartlek (speed play)
Aerobic interval
Circuit
What is continuous training?
A sustained effort without rest and is more than 20 mins long
Can be two types
1) long distance slow speed
2) High intensity work = 80-90% MHR
What are the benefits of circuit training?
Allows athlete to experience and undergo different exercises = variety
Improves the athletes muscular endurance, strength and flexibility
What benefits does the athlete get from aerobic interval training?
Aerobic endurance
What system is used during Fartlek training?
Aerobic and aerobic
What is the key to ANAEROBIC interval training ?
Work to rest ratio eg 20 second work 10 second rest
What are the Types of flexibility ?
Static flexibility
Dynamic stretching (Active or range of motion)
Ballistic stretching (bounce stretching)
Proprioceptive neuromuscular facilitation (PNF)
What is static flexibility?
Involves athlete to sit/stand and to hold a stretch
For improvements the stretch needs to be held for at least 1 min
In warm up = 15-20 sec
What is dynamic stretching?
A repetition of the types of movements that will be experienced in a performance
Uses movement + speed to gradually warm up fibres
What is ballistic stretching?
Also know as bounce stretching, it involves repeated movement to gain extra stretch
Can cause injury if not performed correctly
Involves swinging and bouncing
What Is PNF?
Involves a static stretch, an isometric contraction that is held for 6-10 sec
One of the most effective forms of stretching as muscles can relax after an isometric contraction and muscles become stronger
What are free weights ?
Controlled by the individual or can be done anywhere, not controlled by machines or restrained
What are fixed weights
Weights that are controlled by an individual and are machine operated and restrained
What is progressive overload?
Recognises that the body changes and adapts to cope with the exercise that is more intense or more difficult that it is used too
This is what increases fitness
Describe specificity
A principle that recognises that the body adapts to training is specific ways.
Greatest improvements are made when the movement/training used is similar to movements in the sporting activity
What is reversibility ?
The effect of not training
The same way your body gains and improves fitness it can reverse back to the way it was before Hand
What is variety ?
Recognises that athletes require variety in their training methods to avoid things such as boredom and to maximise enjoyment
E.g aerobic system can be trained using a variety of sports such as swimming, running and cycling
