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HSC PDHPE > FAP CQ1 - How does training affect performance? > Flashcards

FAP CQ1 - How does training affect performance? Flashcards

1
Q

Students learn about (energy systems):

A
  • Alactacid system (ATP/PC)
  • Lactic Acid system
  • Aerobic system
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2
Q

Students learn to (energy systems):

A

Analyse each energy system by exploring:
- Source of fuel
- Efficiency of ATP production
- Duration that the system can operate
- Cause of fatigue
- By-products of energy production
- Process and rate of recovery

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3
Q

Alactacid Acid system (ATP/PC):

  1. Source of fuel:
  2. Efficiency of ATP production:
  3. Duration:
  4. Cause of fatigue:
  5. By-products:
  6. Recovery process
  7. Rate of recovery:
  8. Sporting examples:
A
  1. Creatine phosphate.
  2. Very quick, but very limited (1 ATP molecule - MOST EFFICIENT).
  3. 10-15 seconds (1-2 seconds = ATP + 10-12 seconds with PC).
  4. Limited stores of ATP & PC.
  5. Heat.
  6. PC replenishes in the absence of oxygen.
  7. 30 seconds - 2 minutes (at rest).
  8. 100m sprint, shot put, discus, javelin, long jump, high jump.
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4
Q

Lactic Acid system:

  1. Source of fuel:
  2. Efficiency of ATP production:
  3. Duration:
  4. Cause of fatigue:
  5. By-products:
  6. Recovery process
  7. Rate of recovery:
  8. Sporting examples:
A
  1. Carbohydrates (glucose & glycogen).
  2. Quick, but rapid fatigue as lactic acid increases (2 ATP molecules).
  3. 30-60 seconds.
  4. Accumulation of the lactic acid.
  5. Lactic acid and pyruvic acid (lactic acid is broken down).
  6. Lactic acid is broken down in the ABSENCE of oxygen.
  7. 20 minutes - 2 hours (longer exercise = longer recovery to break down lactic acid). –>
  8. 200m sprints, 800m run (partial), 100m freestyle (professional; sub 50 seconds).
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5
Q

Aerobic system:

  1. Source of fuel:
  2. Efficiency of ATP production:
  3. Duration:
  4. Cause of fatigue:
  5. By-products:
  6. Recovery process
  7. Rate of recovery:
  8. Sporting examples:
A
  1. Carbs and fats (protein; rarely - only when the fat stores are exhausted).
  2. Slower, but endless supply (glucose = 36 ATP molecules, Fats = 136 ATP molecules).
  3. Unlimited (until nutrients run out –> death).
  4. Depletion of carbs, fats and protein stores.
  5. Carbon dioxide and water/sweat,
  6. Replenishment of nutrient stores through diet and in the PRESENCE of oxygen.
  7. Up to 48 hours (depending on the level of depletion).
  8. Marathon, triathlon, 1.5km swim, soccer.
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6
Q

Students learn about (types of training and training methods):

A
  • Aerobic (e.g continuous, Fartlek, aerobic interval, circuit)
  • Anaerobic (e.g anaerobic interval).
  • Flexibility (e.g static, ballistic, PNF, dynamic).
  • Strength training (e.g free/fixed weights, elastic, hydraulic).
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7
Q

Students learn to (types of training and training methods):

A

Assess the relevance of the types of training and training methods for a variety of sports by asking questions such as:
- Which types of training are best suited to different sports?
- Which training method(s) would be most appropriate? Why?
- How would this training affect performance?

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8
Q

Define ‘CONTINUOUS’ Aerobic training + example?

A

Sustained activity of steady intensity for +20 minutes.
Example: 10km jog

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9
Q

Define ‘FARTLEK’ Aerobic training + example?

A

‘Speed play’; continuous but vary speed throughout.
Example: 30 second sprint, 2 min jog, 30 second sprint

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10
Q

Define ‘AEROBIC INTERVAL’ Aerobic training + example?

A

Alternating periods of work and short recovery.
Example: 400m run, 30 second rest, 3 sets

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11
Q

Define ‘CIRCUIT’ Aerobic training + example?

A

Succession of specified exercises.
Example: triathlon

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12
Q

What is the aerobic work-to-rest ratio?

A

3:1 (longer work : less rest)

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13
Q

What is the anaerobic work-to-rest ratio?

A

1:6 or 1:12 (Fewer work : longer rest)

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14
Q

Define ‘ANAEROBIC INTERVAL’ training + example?

A

High intensity, less recovery or at least 2 minutes of rest.
Example: 100m sprint, 2-minute rest, 10 sets

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15
Q

What training zone do aerobic athletes train in to optimise their performance?

A

Anaerobic zone (85% - 100% MHR) to increase intensity.

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16
Q

What is the aerobic threshold?

A

60% of MHR

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17
Q

What is the aerobic training zone?

A

60-85% of MHR

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18
Q

What is the anaerobic threshold?

A

85% of MHR

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19
Q

What is the anaerobic training zone?

A

85% - 100% of MHR

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20
Q

Define ‘FLEXIBILITY’?

A

The range of motion (ROM) of a joint or group of joints.

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21
Q

What does flexibility allow for?

A

Increased performance (allows a greater amount of force across a greater ROM)
Movements executed better e.g gymnastics and diving.
Helps prevent injuries

22
Q

What is the ‘STATIC’ flexibility training method?

A

Stretch held for 10-30 seconds (safe and controlled)
Example: Hamstring stretch

23
Q

What is the ‘BALLISTIC’ flexibility training method?

A

Repeated movements (swinging/bouncing) to gain extra stretch –> only used by advanced athletes.
Example: Medicine ball against the wall.

24
Q

What is the ‘DYNAMIC’ flexibility training method?

A

Uses speed and momentum for sport-specific exercises (bouncing movements are avoided).
Example: Walking lunges.

25
Q

Define strength training?

A

Strength is the maximum force against a resistance that muscles can exert in a single effort.
Strength causes muscle hypertrophy.

26
Q

What is the ‘free/fixed weights’ strength training method?

A

Free: Without the assistance of a machine.
Example: barbells, dumbbells, kettlebells.

Fixed: Weights with the assistance of a machine.
Example: Leg curl, leg extension, leg press.

Muscle overcomes a load of weights either using barbells or a machine.

27
Q

What is the ‘ELASTIC’ strength training method?

A

Tension in resistance bands provides additional opposition to contraction.
Resistance is greatest at the end of the movement when tension is highest.
Example: Banded deadlifts, banded curls.

28
Q

What is the ‘HYDRAULIC’ strength training method?

A

Effort is required through full range (gravity does not assist return).
Resistance is generated through air/water
Faster movements = greater resistance
Example: rowing machines (rowers), swimming (swimmers), air bike (cyclists).

29
Q

Students learn about (principles of training):

A
  • progressive overload
  • specificity
  • reversibilitiy
  • variety
  • training thresholds
  • warm up and cool down
30
Q

Students learn to (principles of training):

A
  • Analyse how the principles of training can be applied to both aerobic and resistance training.
31
Q

Define progressive overload?

A

Gradually increasing the workloads of training sessions as the body adapts to the stress it puts under (improvements would plateau).
Example: First month of training = 8 reps of 8kg deadlifts. Second month = 10 reps of 10kg deadlifts

32
Q

How to increase workload?

A

Increase frequency (how often you train a week).
Increase intensity (increased % of MHR).
Increased duration ( how long you train).

33
Q

How can overload be achieved?

A

Increase reps.
Increase weights to improve strength.
Increase frequency
Increase intensity
Increased duration

34
Q

Define specificity?

A

Training should produce adaptations that are relevant to the athlete’s sport.

35
Q

What are the different types of specificity?

A

Muscle specificity: appropriate muscle groups trained (plank=abs)
Movement specificity: muscle groups trained in appropriate movement patterns (marathon runner=running).
Metabolic specificity: using the energy systems relevant to the appropriate sport (marathon runner=aerobic system).

36
Q

Define reversibility?

A

The effects of training are reversible.
If an athlete stops exercising or doesn’t train hard enough, the detraining effect will occur.
Detraining effect: After 2-3 weeks of not training, gains made by the athlete will decline ≈ 1/3 of the rate of acquisition.

Example: a marathon runner not running for a month.

37
Q

Define variety?

A

The use of various types of training exercises, facilities and settings in training programs.
Maintains motivation (athletes can look forward to new physical challenges).
Reduces boredom (avoiding continuous and repetitive movements).

38
Q

Define training thresholds?

A

Dictates the intensity an athlete must work at to achieve specific results.
Aerobic athletes should be training close to the anaerobic threshold (85% of MHR).
Anaerobic zone: 85%-100% of MHR (where lactate begins to accumulate in the bloodstream).
Untrained athletes pushing their bodies into a lactate burden state makes their body more efficient in processing lactate.

MHR = 220 - AGE

39
Q

What is the importance of warming up and cooling down?

A

Essential in all training sessions to avoid injury and achieve desired results.

40
Q

What are the advantages of warming up?

A

Reduces the risk of injury
Increases body temperature (to increase ROM)
Stimulates breathing and blood flow
Mentally prepares the athlete

41
Q

Warm-ups can be broken down into…

A
  1. General aerobic activity (gross motor movements e.g. jogging)
  2. Specific flexibility exercises (e.g dynamic stretching)
  3. Callisthenics (e.g activities such as push-ups to further prepare the muscle for training)
  4. Skill rehearsal ( perform movements/skills that occur in the game e.g taking a penalty in soccer training).

An effective warm-up should last at least 10 minutes. Stretching should be avoided until the body is warm.

42
Q

Cool down can be broken down into…

A
  1. Light aerobic activity (e.g. jogging/walking)
  2. Stretching (e.g. static stretching)

Cooling down after exercise is important to slowly bring the heart rate back to normal, so that strain is taken off the heart.

43
Q

Students learn about (physiological adaptations in response to training):

A
  • resting heart rate
  • stroke volume and cardiac output (SV & CO)
  • oxygen uptake and lung capacity
  • haemoglobin level
  • muscle hypertrophy
  • effect on fast/slow twitch muscle fibres
44
Q

Students learn to (physiological adaptations in response to training):

A

Examine the relationship between the principles of training, physiological adaptations and improved performance.

45
Q

Resting heart rate?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Number of times the heart beats per minute.
Effect on training (adaptation): Decreasing resting heart rate (increasing efficiency).
Impact on performance: Prolongs the onset of fatigue.

46
Q

Lung capacity?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Amount of time heart beats per minute.
Effect on training (adaptation): Slightly increases lung capacity.
Impact on performance: Litte-to-no impact as it is not the limiting factor in the delivery of oxygen to working muscles.
Impact on performance:

47
Q

Oxygen uptake?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Body’s capacity to absorb and utilise oxygen.
Effect on training (adaptation): Increased oxygen uptake (↓RHR = ↑fitness)
Impact on performance: More efficient oxygen delivery (enhancing aerobic performance).

48
Q

Stroke volume?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Volume of blood pumped out of the heart per beat/stroke.
Effect on training (adaptation): Increases stroke volume.
Impact on performance: ↑ amount of oxygenated blood delivered to muscles.

49
Q

Cardiac output?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Total volume of blood pumped out each minute (HR x SV).
Effect on training (adaptation): Increases cardiac output.
Impact on performance: ↑ amount of oxygenated blood delivered to muscles.

50
Q

Haemoglobin levels?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Level of molecule found in red blood cells that combines with oxygen for transportation.
Effect on training (adaptation):
Impact on performance: ↑ capacity of the blood, enhancing aerobic performance.

51
Q

Slow twitch muscle fibres?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Muscles that contract slower during prolonged performance events.
Effect on training (adaptation):
- ↑ capillary or blood supply.
- ↑ number and size of mitochondria.
↑ myoglobin levels.
↑ oxidative blood.
Impact on performance:

↑ Slow-twitch = ↑ tolerance of the lactic acid system.

52
Q

Fast-twitch muscle fibres?
Definition:
Effect on training (adaptation):
Impact on performance:

A

Definition: Fibres used for strength, power and movements of high intensity and host duration.
Effect on training (adaptation): Increases power and explosive movements:
- 5 anaerobic enzymes for glycolysis (glycogen production).
- 1st mark: muscle size ) hypertropy
↑ Lactic acid tolerance
↑ ↑ phosphocreatine stress excess energy (to replenish it).

Impact on performance:

HSC PDHPE (7 decks)

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