FAP: How does training affect performance? Flashcards
Factors Affecting Performance
what are the three main energy systems
alactacid or ATP/PC
lactic
aerobic
what form does the body require energy to be
adenosine tri-phosphate (ATP)
what is the ATP/PC systems source of fuel
ATP that is immediately available within the muscle, which reacted with creatine phosphate (CP)
what is the efficiency of ATP production
not very efficient, as it has a very limited store of fuel.
it quickly runs out
what is the duration of the ATP/PC system
8-12 seconds
what is the cause of fatigue when using the ATP/PC system
the depletion of fuel
what are the byproducts of the ATP/PC system
heat
how long does it take for the ATP/PC system to recover
2 minutes
what are examples of events using the ATP/PC system
100m sprints, Powerlifting, or throwing events such as the Javelin, Shot Put, or Discus throw
what is the lactic acid systems source of fuel
carbohydrates
what does the lactic acid system rely on for production of adenosine triphosphate
anaerobic glycosis
what is the lactic acid systems efficiency
produces ATP at a fast rate, with high quantities
how long can the lactic acid system last for
30seconds-3mins depending on intensity.
what is the lactic acid systems cause of fatigue
build up of pyruvic acid in the muscle
without oxygen, the body converts pyruvic acid into lactate
what is a by product of the lactic acid energy system
pyruvic acid
how long does it take for the lactic acid system to recover
30 min-1 hr
what events would use the lactic acid system
200m or 400m run, or 50m and 100m swim
are the lactic acid and ATP/PC energy systems anaerobic or aerobic
anaerobic
what is the aerobic energy systems source of fuel
it uses carbohydrates first, then fat, then protein as a last resort
how efficient is the aerobic system
very efficient, producing 38 ATP molecules per glucose
rate of production is medium
how long can the aerobic system last
technically it is limitless, as long as fuel sources are available
however, muscle glycogen depletes after an hr of exercise
what is the aerobic systems cause of fatigue
fatigue occurs after the carbohydrate stores have depleted
what are the byproducts of the aerobic system
water, carbon dioxide
the water can build up in the muscle and cause stiffness
how long is the rate of recovery for the aerobic system
12-24 hrs
when is the aerobic system used
netball, soccer, rugby, and AFL
1500m swimming, marathon running, cycling, triathlons, tennis and iron mans.
what are the different types of training and training methods
aerobic
anaerobic
flexibility
strength training
what comes under aerobic training
continuous
fartlek
aerobic interva
circuit
what comes under anaerobic training
anaerobic interval
what comes under flexibility training
static
ballistic
PNF
dynamic
what comes under strength trainign
free/fixed weights
elastic
hydraulic
what does aerobic training target and improve
targets aerobic energy system and cardiovascular system
improves the delivery of oxygen to the muscles
how often should aerobic training be done
3 times a week
at what intensity should aerobic training be done
70-80% of MHR
how long does aerobic training go for typically
30 min
what specific sports is aerobic training suited to
marathons, triathlons, long distance cycling such as the Tour de France, Iron Man events, cross-country skiing, and Australian Rules Football.
what is continuous/uniform training
when the athlete performs the same activity at the same intensity for a specified duration of time, such as 30 min.
what are examples of continuous training
going for a run at a set speed on a flat track, or riding an exercise bike at a set intensity.
what is continuous training best suited for
sports where the intensity doesnt change often, and and the same activity is repeated throughout the competition
what sports would continuous be beneficial for
long distance rowing, marathon running, long distance swimming, and long distance indoor cycling because it more closely replicates the sport (specificity).
what is fartlek training
when the athlete participates in a singular activity with random varying intensities.
what type of sport is fartlek training best suited to
sports that have frequent random changes in intensity.
what sports would fartlek training be suited to
soccer, Australian Rules Football, cross-country running, outdoor long distance cycling, and grass hockey because it more closely replicates the sport (specificity).
what is aerobic/long interval training
single activity with specified changes in intensity at specific times or lengths within the session.
what type of sports is aerobic interval training best suited to
best suited for sports where there are extended periods of work, followed by a form of rest before further exertion is required.
what sports are suited to long interval training
basketball, netball, and biathlon (cross country skiing and rifle shooting) because it more closely replicates the sport (specificity).
what is circuit training
various activities that are normally done for a set time before moving on to the next activity. Intensity during circuit training can vary or stay the same
what type of sports is circuit training best suited to
which have multiple types of activity.
what sports should use circuit trainign
summer and winter triathlons, Iron Man, and summer and winter quadrathlons because it more closely replicates the sport (specificity).
what energy systems does anaerobic training develop and what does it develop in the process
atp/pc system
lactic acid system
develops power, strength and speed
will anaerobic training speed up anaerobic glycosis
yes
what is short interval/anaerobic training
single activity with specified changes in intensity at specific times or lengths within the session.
in short interval traning, are rest periods longer or shorter than working periods
shorter
what are the aims of flexibility training
improving ROM- a joints range of motion
how does flexibility training affect performance
allowing the athlete to use correct technique in skill execution and preventing injury.
what is static stretching
when a muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given length of time.
what is the optimal length of time for static stretching
30-60 seconds
what sports would benefit from static stretching
all, but specifically gymnastics and acrobatics
what is ballistic stretching
involves a bounce or swing
what level of athlete should perform ballistic stretching?
beginner, intermediate, elite
elite
what type sport is most suited to ballistic stretching
sports that require bouncing or swinging movements.
what sports would benefit from ballistic stretching
kicking in Australian Rules Football, dance, gymnastics, and skipping.
what is Proprioceptive neuromuscular facilitation (PNF) training
stretching involves a static stretch (30 sec), followed by a contraction of the stretched muscle until the stretch is no longer felt (usually around 5-10 sec), then a further lengthening of the muscle to hold another static stretch (10 sec).
whats an example of PNF stretching
put your leg up on a chair, stretch your hamstring for 30 sec, perform an isometric contraction by pushing your heel down against the chair until the uncomfortable nature of the stretch is diminished, then further lengthen your hamstring and hold the stretch for another 10 sec.
what type of sport is most suited to PNF stretching
sports where the athlete’s joint may be forcefully taken beyond the active ROM.
what sports should practice PNF stretching
rugby, Australian Rules Football, Ice-Hockey, and American Football.
what is dynamic stretching
when an athlete performs movements that take their joints through their ROM to produce temporal stretches of selected muscles. These movements are continuous and the stretch is not held.
whats an example of dynamic stretching
walking lunge
what type of sports would use dynamic stretching
all sports
what sports is dynamic stretching most suited to as it replicates movements used in performance
soccer, rugby union, martial arts, and netball.
what does strength training cause
muscle hypertrophy
does strength training use both isometric and isotonic contractions
yes
what is weight training
involves lifting a certain weight against gravity to train specific muscles or groups of muscles.
what does free weights involve
lifting dumbbells, barbells and sometimes the weight plate
what kinds of muscles does free weights develop
major muscles used in the activity, and stabiliser muscels
what is an advantage of weight machines
helps the athlete to learn the correct technique and to experience equal resistance throughout the full range of motion.
what sports should use weight training
rugby, shot-put, Greco-Roman wrestling, and American football.
what is elastic training
various forms of elastic to provide the resistance to develop strength. The intensity of this type of training is limited and the resistance increases as the elastic is stretched.
what are benefits of elastic training
it is highly portable
when is elastic training used
mostly during rehab or in sports which require use of smaller muscles
what sports should use elastic training
arm wrestling, darts and Javelin.
what is hydraulic training
machines, which use water or air compression to provide the resistance throughout the movement.
what type of sports would benefit from hydraulic machines
sports that require fast movements through a resistance
what sports should use hydraulic training
rugby league, swimming, boxing and other martial arts
what are the 6 principles of training
progressive overload
specificity
reversibility
variety
training thresholds
warm up and cool down
what is progressive overload
gradual increase of intensity or duration of activity
what does progressive overload caus
positive physiological demands
how is progressive overload achieved
by changin intensity, duration or frequency
what happens if there is too much progressive overload
injuries
what happens if the progressive overload is too little
training effect will decrease
how would you apply progressive overload to running (aerobic training)
increasing the duration of session
causes: the heart to pump more blood, increasing cardiac output
improve the working muscles ability to take up more oxygen
how would you apply progressive to lifting weights (strength training)
gradually increasing the weight, every time the body adapts to the weight
what is specificity
using the same energy systems, skills, muscle groups and components of fitness in training that are often applied to the game situation
how would you apply specificity to netball training (aerobic)
shuttle runs=increased agility and aerobic efficiency
how would you apply specificity to long jumping (resistance training
long jumper practicing jumps with ankle weights
what is reversibility/detraining
loss of physiological gains because training has slowed/stopped
will a person who regularly trains and has done so for a long period of time experience reversibility slower or faster than someone who has not
slower
what is variety
using different forms of suitable training to avoid psychological fatigue
can variety be useful in reduce reversibility
eg. marathon runner with stress fractures goes cycling or swimming
yes
how would you apply variety to swimmers (aerobic)
400m swimmers go for a 1km ocean swim
how would you apply variety to weightlifting (strength)
training outdoors
what are the three training thresholds
aerobic threshold
aerobic training zone
anaerobic training
what is a threshold
minimum amount of exercise/effort necessary to produce a training effect
what is the aerobic threshold
the lowest level at which we can make fitness gains.
approx. 70% MHR
what is the aerobic training zone
a level of intensity which causes the heart rate to be high enough to cause significant gains
aprox. 70-85% MHR
what is the anaerobic threshold
level of intensity where the accumulation of lactic acid in the blood increases very quickly.
approx. 85-90% MHR
what is warming up
physical and mental preparation prior to sport and physical activity
how long should warm up last for
10-15 mins
what should warming up include
general aerobic activity, callisthenics, specific flexibility exercises, and skill rehearsal
what is the aim of warming up
increase blood flow, increase body temp and elasticity of muscles, tendons and ligaments
what is cooling donw
gradual decrease of intnsity after performance
what does coolign down prevent and remove
blood pooling and removes lactic acid
