Factors Affecting Performance Core 2

Question 0

Fuel source for the Aerobic system?

Answer 0

Glucose - Glycogen stored in the muscle tissue or liver

Question 1

What are the energy systems?

Answer 1

Alactic ATP/PC
Lactic
Aerobic

Question 2

Byproducts and cause of fatigue for the aerobic system ?

Answer 2

Byproduct = Carbon dioxide and water (sweat)

Cause of fatigue = Depletion of fuel sources

Question 3

Fuel source for ATP/PC

Answer 3

Phosphate-creatine/creatine phosphate

Question 4

Recovery Rate for all systems

Answer 4

ATP/PC = 2 Mins
Lactic Acid = 30 mins - 2 Hours
Aerobic = Depends on use duration

Question 5

Byproducts for lactic acid and aerobic systems?

Answer 5

Lactic acid = lactic acid

Aerobic = carbon dioxide

Question 6

What are the types of training ?

Answer 6

Continuous
Fartlek (speed play)
Aerobic interval
Circuit

Question 7

What is continuous training?

Answer 7

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

Question 8

What are the benefits of circuit training?

Answer 8

Allows athlete to experience and undergo different exercises = variety
Improves the athletes muscular endurance, strength and flexibility

Question 9

What benefits does the athlete get from aerobic interval training?

Answer 9

Aerobic endurance

Question 10

What system is used during Fartlek training?

Answer 10

Aerobic and aerobic

Question 11

What is the key to ANAEROBIC interval training ?

Answer 11

Work to rest ratio eg 20 second work 10 second rest

Question 12

What are the Types of flexibility ?

Answer 12

Static flexibility
Dynamic stretching (Active or range of motion)
Ballistic stretching (bounce stretching)
Proprioceptive neuromuscular facilitation (PNF)

Question 13

What is static flexibility?

Answer 13

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

Question 14

What is dynamic stretching?

Answer 14

A repetition of the types of movements that will be experienced in a performance
Uses movement + speed to gradually warm up fibres

Question 15

What is ballistic stretching?

Answer 15

Also know as bounce stretching, it involves repeated movement to gain extra stretch
Can cause injury if not performed correctly
Involves swinging and bouncing

Question 16

What Is PNF?

Answer 16

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

Question 17

What are free weights ?

Answer 17

Controlled by the individual or can be done anywhere, not controlled by machines or restrained

Question 18

What are fixed weights

Answer 18

Weights that are controlled by an individual and are machine operated and restrained

Question 19

What is progressive overload?

Answer 19

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

Question 20

Describe specificity

Answer 20

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

Question 21

What is reversibility ?

Answer 21

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

Question 22

What is variety ?

Answer 22

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