FAP C.Q.1 Flashcards
1
Q
Source of fuel for the ATP/PC energy system
A
Creatine Phosphate (CP)
2
Q
Efficiency of ATP/PC energy system
A
Very fast but very limited
3
Q
Waste product of ATP/PC
A
Heat
4
Q
Duration of ATP/PC
A
10-12 sec
5
Q
Cause of fatigue atp
A
Fuel depletion (CP)
6
Q
Recovery atp
A
2-3 min
7
Q
Example? Atp
A
Shotput
8
Q
Intensity atp
A
90-100%
9
Q
Source of fuel for the lactic acid system?
A
Glycogen
10
Q
Efficiency lactic acid
A
Fast but limited
11
Q
Waste product lactic acid
A
Lactic acid
12
Q
Duration lactic acid
A
30 sec - 2min
13
Q
Cause of fatigue lactic avid
A
Build up of hydrogen ions (lactic acid)
14
Q
Recovery lactic acid
A
30 min - 2hrs
15
Q
Example? Lactic acid
A
100m swimmer
16
Q
Intensity lactic acid
A
60-85%
17
Q
Source of fuel for the aerobic energy system
A
Carbs, fats, proteins
18
Q
Efficiency aerobic
A
Unlimited but slow
19
Q
Waste product aerobic
A
Heat, sweat, CO2
20
Q
Duration aerobic
A
1 min - 2hrs
21
Q
Cause of fatigue aerobic
A
Fuel depletion
22
Q
Recovery aerobic
A
24 hrs
23
Q
Example? Aerobic
A
Marathon runner
24
Q
Intensity aerobic
A
At least 60%
25
What does PNF stand for
Proprioceptive Neuromuscular Facilitation
26
Define PNF
A combination of static and isometric stretching
27
Explain PNF
*usually requires partner
*muscle stretched statically, is isometrically and then statically again
*good for rehab as it is a controlled environment, little injury risk
28
PNF example
Calf stretch laying down
29
Define ballistic flexibility training
Repeated movements like swinging or bouncing
30
Explain ballistic flexibility training
*activates stretch reflex
*potentially harmful as muscle is stretched far
*should follow thorough warm up
*must be rhythmic
31
Ballistic example
High kicks
32
Define static flexibility training
Gradually lengthening a muscle and holding it for 10-30 seconds
33
Explain static flexibility
*common because it doesn’t require equipment
*smooth and slow movement to stretch without discomfort
*used in rehab, warm up and cool down
34
Example static flexibility
Touch toes, hamstrings
35
Define dynamic flexibility
Completing a range of motion, gradually increasing in speed and range
36
Explain dynamic flexibility
*warms up joints
*reduces muscle tension
*dominant stretching in warm up as it replicates movements in sports
37
Example dynamic flexibility
Walking lunges
38
Define continuous training (aerobic)
Effort without rest
39
Explain continuous training
*must last for at least 20 min
*heart rate must be in aerobic training threshold and stay there
40
Example continuous training
Jogging
41
Define fartlek training (aerobic)
(Speed play) combines continuous with intermittent fast - intervals
42
Explain fartlek training
*variations in intensity and continuous nature stress anaerobic + aerobic energy systems
43
Example fartlek training
Running in sand dunes
44
Define aerobic interval training
Repetitions of moderate to high intensity followed by short rest periods.
45
Explain aerobic interval
* work periods range from 2-5 min
*rest phase only 30 sec
* repeated intervals = reps
*group of reps = set
46
Example aerobic continuous
Running
47
Define circuit training (aerobic)
Performing different exercises or stations for a set time with little rest.
48
Explain circuit training
*balanced workout to target all muscle groups
*develops strength, cardiovascular endurance, flexibility and coordination
49
Example circuit training
Push-up, squat, lunges, sit ups
50
Define anaerobic interval training
High intensity training with little rest to target energy systems that function without oxygen
51
Explain anaerobic training
*work periods and rest periods are shorter to develop lactic acid tolerance
52
Example anaerobic interval
High Intensity Interval Training (HIIT)
53
Define free/fixed weights strength training
Dumbbells and barbells can be fixed or free weights
54
Explain fixed/free weights
*free = more ROM
*fixed = better symmetry and technique, closer transfer of training and better joint strength
55
Define hydraulic strength training
Every movement is considered an opposing force
56
Explain hydraulic
*resistance in every movement
*lift something, must also pull it back
57
Define elastic strength training
Improves strength as resistance increases as band is stretched
58
Explain elastic training
*progressively increase stimulus to strengthen muscle
*particularly at end of moment
59
Why would someone strength train? (Link)
*increase muscle hypertrophy
*increase muscular endurance
*increase power
*increase absolute strength
60
What is the acronym for the Principles of Training?
WORSTV
61
What does WORSTV stand for?
Warm up/Cool down
Overload (progressive)
Reversibility
Specificity
Training thresholds
Variety
62
Define warm up / cool down
Warm up is activities conducted prior to training.
Cool down happens after training to enhance recovery.
63
Explain warm up / cool down
*Warm up reduces injury risk + mentally prepares athlete for exercise
*cool down metabolises lactic acid to minimise DOMS
64
Define progressive overload
Training load is greater than normal and is progressively increased
65
Explain progressive overload
*adaptations allow the body to work at higher intensities
*body can become familiar with a level of training and this level will fail to stress body systems
*low resistance fails to produce adaptations
*high resistance causes premature fatigue and possible injury (discontinuation of activity)
66
Example progressive overload
Runner looking to improve time and distance would increase duration and distance of runs
67
Define reversibility
In the absence of training, effects of training are reversible (detraining effect)
68
Explain reversibility
*applies equally to all tropes of training (aerobic, anaerobic, strength and flexibility)
*ceasing training can happen due to injury, illness or end of season
69
Define specificity
Training the movements of the activity being trained for, targeting goals of athlete and their sport
70
Explain specificity
*energy systems, muscle groups and components of fitness should be considered
*should replicate or resemble those required in game
71
Define training thresholds
Zone for athletic improvement relating to MHR of an athlete
72
Explain training thresholds
* aerobic threshold (60% MHR), lowest point at which adaptations can occur, aerobic endurance
*anaerobic threshold (80% MHR), lactic acid begins to accumulate, fatigue occurs. Train close to 80 to gain adaptations without fatigue
73
Define variety
Important to maintain motivation and reduce boredom
74
Explain variety
*same drills does not promote variety
*partner training promotes working together
75
What is the acronym for physiological adaptations?
MRSHOE
76
What does MR SHOE stand for?
Muscle hypertrophy
Resting Heart Rate
Stroke volume / cardiac output
Oxygen uptake / lung capacity
Effect (fast and slow twitch muscle fibres)
77
Define muscle hypertrophy
The growth and increase in size of muscle cells
78
Explain muscle hypertrophy
*length unchanged
*size increase due to increase in mass and cross sectional area
*muscles can reduce in size without training (muscle atrophy)
79
Define Resting Heart Rate (RHR)
Beats per minute at complete rest
80
Explain RHR
*indicator of general physical fitness
*lower RHR indicates strong heart capable of pumping more blood in fewer beats
*size of heart will increase (hypertrophy) and elastic recoil will increase
* more training = lower RHR indicates strong
81
Example RHR
Untrained HR = 70-80
Trained RHR = 60 or lower
82
Define stroke volume + cardiac output
SV : the amount of blood pumped from LV per beat
CO: amount of blood pumped from heart per minute
83
Explain SV + CO
*SV increases in response to training as LV becomes bigger and more forceful = more blood per beat
*as SV increases so does CO which increases oxygenated blood sent around body
*CO= SV x HR
84
Define haemoglobin levels
The substance oxygen binds to for transportation to working muscles
85
Explain haemoglobin levels
*found in red blood cells
*as oxygen uptake increases so does haemoglobin levels due to increased efficiency of cardiorespiratory system
86
Define oxygen uptake + lung capacity
OU: oxygen used per minute, max capacity of body to utilise oxygen (VO2 max)
LC: volume of air inhaled by lungs
87
Explain Oxygen uptake and Lung capacity
OU: *strongest indicator of endurance ability
*oxygen used by muscles is higher so CO is increased and oxygen is absorbed and used more efficiently
LV: remains the same
88
Define effect (fast and slow twitch muscle fibres)
FT: white fibres work in absence of oxygen
ST: red fibres contract slowly
89
Explain fast and slow twitch muscle fibres
FT: *greater power and force production
*resistant to fatigue during anaerobic activities
*contract and release energy rapidly
*recruitment occurs in response to strength and anaerobic training
ST: *uses oxygen to generate ATP
*resistant to fatigue during aerobic
*recruitment occurs in response to aerobic training
