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PDHPE: Core 2 - Factors Affecting Performance > FQ1: How does training affect performance? > Flashcards

FQ1: How does training affect performance? Flashcards

1
Q

What is the source of fuel for the Alactacid energy system?

A

Creatine Phosphate (CP)

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2
Q

How efficiently is ATP produced within the ATP/PC system? (in terms of oxygen supply)

A

ATP rapidly available - WITHOUT O2 supplies

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3
Q

How long can the ATP/PC system operate for? (duration)

A

10-12 seconds of high intensity movement

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4
Q

What is the cause of fatigue for the ATP/PC system?

A

Depletion of CP supplies

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5
Q

What are the by-products of energy production from the ATP/PC system?

A

No by-products that cause fatigue
Muscular contraction will produce heat

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6
Q

Describe the process and rate of recovery of the ATP/PC system.

A

Quick recovery, Within 2 minutes: most ATP + CP supplies restores, 50% of CP recovery occurs in first 30 seconds of rest

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7
Q

Which training method will improve the alactacid system?

Duration, recovery, what it develops

A

Anaerobic interval training
* Short maximal efforts less than 15 seconds
* Minimises use of lactic acid system
* Complete recovery (restores ATP and CP)
* 95% - 100% MHR
* Develops strength and power
* Increases stores of ATP and PC
* When you develop ATP/PC: your body adapts → able to react physiologically quickly

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8
Q

Examples of Alactacid System usage?

A

100m running sprint - Usain Bolt
Shot put
Weightlifting
Rugby tackle
Netball intercept

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9
Q

What is the source of fuel for the lactic acid system?

A

Glycogen (carbohydrates)

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10
Q

How efficiently is ATP produced in the lactic acid system? (in terms of oxygen supply)

A

ATP produced while glucose stores are available in the muscles, oxygen supply not required

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11
Q

How long can the lactic acid system operate for (duration)?

A

30-60 seconds
3 minutes at 75-80% effort (MHR)

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12
Q

What is the cause of fatigue for the lactic acid system?

A

Increased accumulation of hydrogen ions (lactic acid)

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13
Q

What is the by-product of energy production from the lactic acid system? (its pre obvi)

A

Lactic acid

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14
Q

Describe the process and rate of recovery of the lactic acid system.

A

Removal of lactic acid by O2 within 15-30 minutes (active recovery)

ATHLETES: must be able to work with lactic acid/prolong the lactic acid entering the blood → make the lactic acid enter more slowly = decreasing rate of fatigue

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15
Q

Which training method will improve the lactic acid system?

A
  • Medium anaerobic: lasts from 25 seconds-1 minute + develops lactic acid system
  • Long anaerobic: lasts 1-2 minutes + develops lactic acid/aerobic system
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16
Q

Examples of lactic acid system usage

A

400m run
50m swim

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17
Q

What is the source of fuel for the aerobic energy system?

A

Carbohydrates, fuel, fat

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18
Q

What is the efficiency of ATP production for the aerobic energy system?

A

ATP available through aerobic glycolysis
Only suitable at rest + low intensity exercise

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19
Q

How long can the aerobic energy system operate for (durate)?

A

At max. Effort 3-7 minutes
Unlimited energy supply (depending on intensity)

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20
Q

What causes fatigue whilst using the aerobic energy system?

A
  1. Depletion of glycogen
  2. Accumulation of hydrogen ions (lactic acid)
  3. Hypothermia OR hyperthermia
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21
Q

What are the by-products of the aerobic energy system?

A

carbon dioxide, water (sweat)

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22
Q

Describe the process and rate of recovery of the aerobic energy system.

A

Dependant on duration and intensity of activity
1. Continuous 10-48 hours
2. Intermittent 5-24 hours

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23
Q

Which training method will improve the Aerobic Energy System?

A

HIIT: extend this training method to last longer + be more consistent

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24
Q

Examples of Aerobic Energy System Usage

A

Triathlon
5000m run
marathon
1500m swim

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25
Q

Define, explain and provide examples of usages for aerobic continuous training.

A

DEFINE: effort continues with no rest
EXPLANATION: Time must be 20 mins or more
* Heart rate must be above aerobic threshold and remain in the target for the whole session

EXAMPLES: jogging, cycling, aerobics

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26
Q

Define, explain and provide examples of usages for aerobic Fartlek training.

A

DEFINE: Fartlek = speed play
EXPLANATION: Participants vary speed + terrain → both aerobic + anaerobic systems
* Effort is not a heart rate percentage, but by FEEL according to how the body responds

EXAMPLES:
* Sand dune runs
* Jogging then sprint bursts every 2-3 mins

27
Q

Define, explain and provide examples of usages for aerobic interval training.

A

DEFINE: Alternating sessions of work and rest
EXPLANATION:
* Time for rest periods: very short e.g. 20 seconds
* No full recovery
* Aerobic system remains stressed

EXAMPLE:
Maximal star jumps in 1 minute and 15 seconds rest periods

28
Q

Define, explain and provide examples of usages for aerobic circuit training.

A

DEFINE: Combines a series of exercises carried out with minimal rest in between
EXPLANATION: Develops whole body fitness (aerobic, anaerobic, strength, endurance, flexibility, skill and coordination). - Preferred as a pre-season training type to develop a solid fitness platform.

EXAMPLE:
20 jumping jacks
15 mountain climbers
5 burpees
10 squats
20 butt kicks
10 sit ups
1 minute plank

29
Q

Define, explain and provide examples for HIIT.

A

DEFINE: high intensity interval training
EXPLANATION: Performed at 80-95% of MHR, recovery period depends on type of exercise - usually the same but not more than double the work period
EXAMPLES: 30 second work, 30 second rest of any body movement

30
Q

Define, explain and provide examples for short anaerobic training.

A

DEFINE: lasts less than 25 seconds + develops ATP/PC system
EXPLANATION: 1:3 ratio of 30 second word, 95% MHR
EXAMPLE: 200m sprint

31
Q

Define, explain and provide examples for long anaerobic training.

A

DEFINE: lasts 1-2 minutes + develops lactic acid/aerobic system
EXPLANATION:
Interval training: 2-5 min word, 1:1 ratio, 85-90% MHR
EXAMPLE: 1km run

32
Q

Define, explain and provide examples for medium anerobic training.

A

DEFINE: lasts from 25 seconds-1 minute + develops lactic acid system
EXPLANATION: 60-90 sec word, 1:2 ratio, 95% MHR
EXAMPLE: 400m sprint

33
Q

Explain and provide examples for static flexiblity training.

A

EXPLANATION: long sustained stretch-and-hold
Safest + most common type of stretch
Held for approx. 20 seconds

EXAMPLE: splits

34
Q

Explain and provide examples of ballistic flexibility training.

A

EXPLANATION: stretch
Muscles alternate eccentric + concentric contractions
CAN BE: ineffective, unsafe, highly dangerous
Only used by elite athletes

EXAMPLE: butterfly stretch - moving

35
Q

Explain and provide examples for PNF flexibility training.

A

EXPLANATION: Proprioceptive Neuromuscular Facilitation
Muscle is stretched → isometric contraction → stretched further → pushes against a force → repeat

EXAMPLE: someone pushing your leg when its up

36
Q

Explain and provide examples for dynamic flexibility training.

A

EXPLANATION: Stretches that continually move through the muscles’ and joints’ range of motion

EXAMPLE: leg swings

37
Q

What are the advantages of free weights?

A
  1. Reasonable cost
  2. Easy to adapt to a wide range of sports → specific movements
  3. Repetitions, loads + rests easily changed to suit variety of needs
  4. Activates stabiliser + agonist + antagonist muscles
38
Q

What are the disadvantages of using free weights?

A
  1. Greater chance of poor lifting technique
  2. Danger of dropping weights
  3. Needs a spotter
39
Q

What are the advantages of using fixed weights?

A
  1. Safety is increased → weight is controlled + confined
  2. Technique controlled by machine (mainly)
  3. Easy to graduate load → little knowledge required
  4. Suited to athletes with access to gyms
40
Q

What are the disadvantages of using fixed weights?

A
  1. Expensive
  2. Takes up space
  3. Stabilisers not engaged to same extent as free weights
  4. Most machines are dedicated to particular movements
41
Q

What are the advantages of using elastic bands?

A
  1. Cheap
  2. Training can happen in any place
  3. Loads can be low for athletes with injury
  4. Easy to adapt to a wide range of sports → specific movements
  5. Suited to: Elderly, Injured, Young, People with limited resources to access gyms
42
Q

What are the disadvantages of using elastic bands?

A
  1. Difficult to attain high loads
  2. Greater need for correct technique
43
Q

What are the advantages of using hydraulic machines?

A
  1. Resistance throughout all phases of movement → working all muscle groups
  2. Safe operation
  3. Quiet operation
  4. Specialised movement with little knowledge required
  5. Suited to athletes with less knowledge of lifting technique
44
Q

What are the disadvantages of using hydraulic machines?

A
  1. Expensive
  2. Take up space
  3. Stabiliser muscles are not engaged as much as other methods
  4. Machines are specific to certain muscle groups
45
Q

What is the application of progressive overload to aerobic training? Provide an example.

A
  1. Increase the sets
  2. Longer distance - but needs to be progressive
  3. Increase the reps
  4. Reduce rest time (Less recovery time = more performance time/able to execute more)
  5. Increase work time
  6. Strength and flexibility - most important principle

EXAMPLE: Step ups –> step ups with weights (2 sets of 10 then add weight, but cut back on sets to prevent injury)

46
Q

What is the application of progressive overload to resistance training? Provide an example.

A
  1. Easier load than aerobic
  2. If resistance is too hard or high too early → onset of fatigue + possible injury + lack of motivation
  3. Increase the weights
  4. Increase the sets
  5. Increase the reps
  6. Reduce rest periods
  7. Changing the ‘duration’ (increase weights, but have less reps)

EXAMPLE: bench press lifting 15kg → increase weight is directly related to increase in strength

47
Q

What is the application of specificity to aerobic training? Provide an example.

A
  1. Must target heart muscle to improve cardiovascular fitness - improving the aerobic energy system

EXAMPLE: HIIT - Improves cardiovascular fitness + burns calories + enhances insulin sensitivity
Incorporate short bursts of intense exercises (e.g. sprints, burpees) into their routines

48
Q

What is the application of specificity to resistance training? Provide an example.

A
  1. Must target the specific muscles needed for muscle hypertrophy and flexibility

EXAMPLE: Sprinting
Increased leg power for improvements in sprinting ability
Training program: correctly address speed, no. of reps, load, time between sets

49
Q

What is the application of reversibility to aerobic training? How can you reduce this risk?

A

Aerobic capacity decreases
Ability of working muscles to use O2 in the blood is reduced

To reduce risk of reversibility: Train at least 3 times per week at 70% MHR - cardiorespiratory endurance

50
Q

What is the application of reversibility to resistance training? How can this risk be reduced?

A

Losses are slower
FLEXIBILITY: loss of elasticity will occur with stretching programs if they are not incorporated in training

Strength programs: minimal regular stimulating required to maintain benefits achieved by training
Muscles fibres need to be stimulated regularly or reversibility will occur
Need to stretch muscles otherwise they get tired and tired

51
Q

What are the principles of training?

A

RSVP WT

  1. Reversibility
  2. Specificity
  3. Variety
  4. Progressive Overload
  5. Warmup and cooldown
  6. Training thresholds
52
Q

What is the application of variety to aerobic training? Provide an example.

A

Keeps the athlete enthused and not bored - increasing internal motivation to keep training and work towards their goal

EXAMPLES: swimming, running, cycling, circuit training

53
Q

What is the application of variety to resistance training? Provide an example.

A

A variety of methods will use different contractions and extensions of muscles (isometric, isotonic, concentric, eccentric) → improves overall muscular strength

EXAMPLE: Variety of methods - Isometric & isotonic methods increase strength
Use different equipment such as free weights, elastic bands, hydraulic devices

54
Q

What is the application of training thresholds to aerobic training? Provide an example.

A
  1. Efficiency of CR system is improved if athlete works closer to anaerobic threshold than aerobic threshold
  2. Zone 3 (70-80% MHR)
  3. LIP - progressively overload and work in Zone4 - Zone5
  4. Do short, high-intensity intervals → increase these/progressive overload → to train yourself aerobically

EXAMPLE: Triathlon
Above Zone 3 - 80% MHR

55
Q

What is the application of training thresholds to resistance training? Provide an example.

A
  1. bigger gains in strength made as resistance progressively increases - absolute strength + strength endurance
  2. thresholds are reached at a high resistance or high no. of reps
  3. Should be at a higher zone (4 or 5) → anaerobic threshold

EXAMPLE: Super sets
Progressing from one exercise to the next with none or little rest time

56
Q

What is the application of warmup and cooldown to aerobic training? Provide an example.

A
  1. Increase body temperature + enzyme activity → promote faster and more powerful muscle contractions
  2. Mentally prepare athlete for training
  3. Stimulate cardiorespiratory system

EXAMPLE: jogging, gradually decreases in intensity, allows body temp. to return to normal
Warm-up for at least 10 minutes
Elite athletes - 30 minutes

57
Q

What is the application of warmup and cooldown to resistance training? Provide an example.

A

Reduce risk of injury/soreness → increasing joint mobility + muscle stretch

EXAMPLE: stretching of muscle groups
Helps to disperse and metabolise lactic acid concentration + Replenish body’s energy stores

58
Q

What are the physiological adaptations in response to training?

A

HOMERS

  1. Haemoglobin levels
  2. Oxygen uptake + lung capacity
  3. Muscle hypertrophy
  4. Effect on fast and slow twitch muscle fibres
  5. Resting heart rate
  6. Stroke volume + cardiac output
59
Q

How does resting heart rate compare between trained and untrained? Provide an example.

A

Untrained = higher RHR (inefficiency + lack of conditioning)
Trained = lower RHR (greater efficiency of aerobic energy system)

EXAMPLE: cycling - 40BPM vs 80BPM

60
Q

How does stroke volume and cardiac output compare between trained and untrained? Provide an example.

A

Trained = higher CO + higher SV
Untrained = lower CO + lower SV

EXAMPLE (SV): 41km marathon - 50-70mL/beat vs +100mL/beat

EXAMPLE (CO): Rowing -
25-30L/min vs 15-20L/min

61
Q

How does oxygen uptake and lung capacity compare between trained and untrained? Provide an example.

A

Trained = 02 increases for longer before plateauing, increased LC
Untrained = 02 increases then plateaus, lowered LC

EXAMPLE: 41km marathon - higher VO2 max sustained performance more than untrained

62
Q

How does haemoglobin levels compare between trained and untrained? Provide an example.

A

Untrained = less
Trained = increases (e.g. at high altitudes)

EXAMPLE: Kenyan athletes train at higher altitudes

EXAMPLE: Tour de France - mountains

63
Q

How does muscle hypertrophy compare between trained and untrained? Provide an example.

A

Based on:
1. muscle fibre type (born with it)
2. stimulus (progressive overload)
3. regularity of training
4. availability of body hormones (easier in males from testosterone)

Trained = higher
Untrained = lower

EXAMPLE: WEIGHTLIFTING
Resistance training: FT increases area from 55% - 70%

64
Q

How does fast and slow twitch muscle fibres compare between trained and untrained? Provide an example.

A

Born with it - cannot increase the numbers but can increase size

Slow-twitch - endurance, EXAMPLE: 41km marathon develops STF

Fast-twitch - anaerobic events, EXAMPLE: 100m sprint develops FTF

PDHPE: Core 2 - Factors Affecting Performance (4 decks)

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