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PDHPE > FAP: How does training affect performance? > Flashcards

FAP: How does training affect performance? Flashcards

Factors Affecting Performance

1
Q

what are the three main energy systems

A

alactacid or ATP/PC
lactic
aerobic

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2
Q

what form does the body require energy to be

A

adenosine tri-phosphate (ATP)

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3
Q

what is the ATP/PC systems source of fuel

A

ATP that is immediately available within the muscle, which reacted with creatine phosphate (CP)

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4
Q

what is the efficiency of ATP production

A

not very efficient, as it has a very limited store of fuel.

it quickly runs out

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5
Q

what is the duration of the ATP/PC system

A

8-12 seconds

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6
Q

what is the cause of fatigue when using the ATP/PC system

A

the depletion of fuel

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7
Q

what are the byproducts of the ATP/PC system

A

heat

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8
Q

how long does it take for the ATP/PC system to recover

A

2 minutes

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9
Q

what are examples of events using the ATP/PC system

A

100m sprints, Powerlifting, or throwing events such as the Javelin, Shot Put, or Discus throw

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10
Q

what is the lactic acid systems source of fuel

A

carbohydrates

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11
Q

what does the lactic acid system rely on for production of adenosine triphosphate

A

anaerobic glycosis

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12
Q

what is the lactic acid systems efficiency

A

produces ATP at a fast rate, with high quantities

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13
Q

how long can the lactic acid system last for

A

30seconds-3mins depending on intensity.

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14
Q

what is the lactic acid systems cause of fatigue

A

build up of pyruvic acid in the muscle

without oxygen, the body converts pyruvic acid into lactate

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15
Q

what is a by product of the lactic acid energy system

A

pyruvic acid

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16
Q

how long does it take for the lactic acid system to recover

A

30 min-1 hr

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17
Q

what events would use the lactic acid system

A

200m or 400m run, or 50m and 100m swim

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18
Q

are the lactic acid and ATP/PC energy systems anaerobic or aerobic

A

anaerobic

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19
Q

what is the aerobic energy systems source of fuel

A

it uses carbohydrates first, then fat, then protein as a last resort

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20
Q

how efficient is the aerobic system

A

very efficient, producing 38 ATP molecules per glucose

rate of production is medium

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21
Q

how long can the aerobic system last

A

technically it is limitless, as long as fuel sources are available

however, muscle glycogen depletes after an hr of exercise

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22
Q

what is the aerobic systems cause of fatigue

A

fatigue occurs after the carbohydrate stores have depleted

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23
Q

what are the byproducts of the aerobic system

A

water, carbon dioxide

the water can build up in the muscle and cause stiffness

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24
Q

how long is the rate of recovery for the aerobic system

A

12-24 hrs

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25
Q

when is the aerobic system used

A

netball, soccer, rugby, and AFL
1500m swimming, marathon running, cycling, triathlons, tennis and iron mans.

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26
Q

what are the different types of training and training methods

A

aerobic
anaerobic
flexibility
strength training

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27
Q

what comes under aerobic training

A

continuous
fartlek
aerobic interva
circuit

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28
Q

what comes under anaerobic training

A

anaerobic interval

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29
Q

what comes under flexibility training

A

static
ballistic
PNF
dynamic

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30
Q

what comes under strength trainign

A

free/fixed weights
elastic
hydraulic

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31
Q

what does aerobic training target and improve

A

targets aerobic energy system and cardiovascular system
improves the delivery of oxygen to the muscles

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32
Q

how often should aerobic training be done

A

3 times a week

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33
Q

at what intensity should aerobic training be done

A

70-80% of MHR

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34
Q

how long does aerobic training go for typically

A

30 min

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35
Q

what specific sports is aerobic training suited to

A

marathons, triathlons, long distance cycling such as the Tour de France, Iron Man events, cross-country skiing, and Australian Rules Football.

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36
Q

what is continuous/uniform training

A

when the athlete performs the same activity at the same intensity for a specified duration of time, such as 30 min.

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37
Q

what are examples of continuous training

A

going for a run at a set speed on a flat track, or riding an exercise bike at a set intensity.

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38
Q

what is continuous training best suited for

A

sports where the intensity doesnt change often, and and the same activity is repeated throughout the competition

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39
Q

what sports would continuous be beneficial for

A

long distance rowing, marathon running, long distance swimming, and long distance indoor cycling because it more closely replicates the sport (specificity).

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40
Q

what is fartlek training

A

when the athlete participates in a singular activity with random varying intensities.

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41
Q

what type of sport is fartlek training best suited to

A

sports that have frequent random changes in intensity.

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42
Q

what sports would fartlek training be suited to

A

soccer, Australian Rules Football, cross-country running, outdoor long distance cycling, and grass hockey because it more closely replicates the sport (specificity).

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43
Q

what is aerobic/long interval training

A

single activity with specified changes in intensity at specific times or lengths within the session.

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44
Q

what type of sports is aerobic interval training best suited to

A

best suited for sports where there are extended periods of work, followed by a form of rest before further exertion is required.

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45
Q

what sports are suited to long interval training

A

basketball, netball, and biathlon (cross country skiing and rifle shooting) because it more closely replicates the sport (specificity).

46
Q

what is circuit training

A

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

47
Q

what type of sports is circuit training best suited to

A

which have multiple types of activity.

48
Q

what sports should use circuit trainign

A

summer and winter triathlons, Iron Man, and summer and winter quadrathlons because it more closely replicates the sport (specificity).

49
Q

what energy systems does anaerobic training develop and what does it develop in the process

A

atp/pc system
lactic acid system

develops power, strength and speed

50
Q

will anaerobic training speed up anaerobic glycosis

A

yes

51
Q

what is short interval/anaerobic training

A

single activity with specified changes in intensity at specific times or lengths within the session.

52
Q

in short interval traning, are rest periods longer or shorter than working periods

A

shorter

53
Q

what are the aims of flexibility training

A

improving ROM- a joints range of motion

54
Q

how does flexibility training affect performance

A

allowing the athlete to use correct technique in skill execution and preventing injury.

55
Q

what is static stretching

A

when a muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given length of time.

56
Q

what is the optimal length of time for static stretching

A

30-60 seconds

57
Q

what sports would benefit from static stretching

A

all, but specifically gymnastics and acrobatics

58
Q

what is ballistic stretching

A

involves a bounce or swing

59
Q

what level of athlete should perform ballistic stretching?
beginner, intermediate, elite

A

elite

60
Q

what type sport is most suited to ballistic stretching

A

sports that require bouncing or swinging movements.

61
Q

what sports would benefit from ballistic stretching

A

kicking in Australian Rules Football, dance, gymnastics, and skipping.

62
Q

what is Proprioceptive neuromuscular facilitation (PNF) training

A

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).

63
Q

whats an example of PNF stretching

A

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.

64
Q

what type of sport is most suited to PNF stretching

A

sports where the athlete’s joint may be forcefully taken beyond the active ROM.

65
Q

what sports should practice PNF stretching

A

rugby, Australian Rules Football, Ice-Hockey, and American Football.

66
Q

what is dynamic stretching

A

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.

67
Q

whats an example of dynamic stretching

A

walking lunge

68
Q

what type of sports would use dynamic stretching

A

all sports

69
Q

what sports is dynamic stretching most suited to as it replicates movements used in performance

A

soccer, rugby union, martial arts, and netball.

70
Q

what does strength training cause

A

muscle hypertrophy

71
Q

does strength training use both isometric and isotonic contractions

A

yes

72
Q

what is weight training

A

involves lifting a certain weight against gravity to train specific muscles or groups of muscles.

73
Q

what does free weights involve

A

lifting dumbbells, barbells and sometimes the weight plate

74
Q

what kinds of muscles does free weights develop

A

major muscles used in the activity, and stabiliser muscels

75
Q

what is an advantage of weight machines

A

helps the athlete to learn the correct technique and to experience equal resistance throughout the full range of motion.

76
Q

what sports should use weight training

A

rugby, shot-put, Greco-Roman wrestling, and American football.

77
Q

what is elastic training

A

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.

78
Q

what are benefits of elastic training

A

it is highly portable

79
Q

when is elastic training used

A

mostly during rehab or in sports which require use of smaller muscles

80
Q

what sports should use elastic training

A

arm wrestling, darts and Javelin.

81
Q

what is hydraulic training

A

machines, which use water or air compression to provide the resistance throughout the movement.

82
Q

what type of sports would benefit from hydraulic machines

A

sports that require fast movements through a resistance

83
Q

what sports should use hydraulic training

A

rugby league, swimming, boxing and other martial arts

84
Q

what are the 6 principles of training

A

progressive overload
specificity
reversibility
variety
training thresholds
warm up and cool down

85
Q

what is progressive overload

A

gradual increase of intensity or duration of activity

86
Q

what does progressive overload caus

A

positive physiological demands

87
Q

how is progressive overload achieved

A

by changin intensity, duration or frequency

88
Q

what happens if there is too much progressive overload

A

injuries

89
Q

what happens if the progressive overload is too little

A

training effect will decrease

90
Q

how would you apply progressive overload to running (aerobic training)

A

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

91
Q

how would you apply progressive to lifting weights (strength training)

A

gradually increasing the weight, every time the body adapts to the weight

92
Q

what is specificity

A

using the same energy systems, skills, muscle groups and components of fitness in training that are often applied to the game situation

93
Q

how would you apply specificity to netball training (aerobic)

A

shuttle runs=increased agility and aerobic efficiency

94
Q

how would you apply specificity to long jumping (resistance training

A

long jumper practicing jumps with ankle weights

95
Q

what is reversibility/detraining

A

loss of physiological gains because training has slowed/stopped

96
Q

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

A

slower

97
Q

what is variety

A

using different forms of suitable training to avoid psychological fatigue

98
Q

can variety be useful in reduce reversibility

eg. marathon runner with stress fractures goes cycling or swimming

A

yes

99
Q

how would you apply variety to swimmers (aerobic)

A

400m swimmers go for a 1km ocean swim

100
Q

how would you apply variety to weightlifting (strength)

A

training outdoors

101
Q

what are the three training thresholds

A

aerobic threshold
aerobic training zone
anaerobic training

102
Q

what is a threshold

A

minimum amount of exercise/effort necessary to produce a training effect

103
Q

what is the aerobic threshold

A

the lowest level at which we can make fitness gains.
approx. 70% MHR

104
Q

what is the aerobic training zone

A

a level of intensity which causes the heart rate to be high enough to cause significant gains

aprox. 70-85% MHR

105
Q

what is the anaerobic threshold

A

level of intensity where the accumulation of lactic acid in the blood increases very quickly.

approx. 85-90% MHR

106
Q

what is warming up

A

physical and mental preparation prior to sport and physical activity

107
Q

how long should warm up last for

A

10-15 mins

108
Q

what should warming up include

A

general aerobic activity, callisthenics, specific flexibility exercises, and skill rehearsal

109
Q

what is the aim of warming up

A

increase blood flow, increase body temp and elasticity of muscles, tendons and ligaments

110
Q

what is cooling donw

A

gradual decrease of intnsity after performance

111
Q

what does coolign down prevent and remove

A

blood pooling and removes lactic acid

PDHPE (13 decks)

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