FQ1: How does training affect performance? Flashcards
What is the source of fuel for the Alactacid energy system?
Creatine Phosphate (CP)
How efficiently is ATP produced within the ATP/PC system? (in terms of oxygen supply)
ATP rapidly available - WITHOUT O2 supplies
How long can the ATP/PC system operate for? (duration)
10-12 seconds of high intensity movement
What is the cause of fatigue for the ATP/PC system?
Depletion of CP supplies
What are the by-products of energy production from the ATP/PC system?
No by-products that cause fatigue
Muscular contraction will produce heat
Describe the process and rate of recovery of the ATP/PC system.
Quick recovery, Within 2 minutes: most ATP + CP supplies restores, 50% of CP recovery occurs in first 30 seconds of rest
Which training method will improve the alactacid system?
Duration, recovery, what it develops
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
Examples of Alactacid System usage?
100m running sprint - Usain Bolt
Shot put
Weightlifting
Rugby tackle
Netball intercept
What is the source of fuel for the lactic acid system?
Glycogen (carbohydrates)
How efficiently is ATP produced in the lactic acid system? (in terms of oxygen supply)
ATP produced while glucose stores are available in the muscles, oxygen supply not required
How long can the lactic acid system operate for (duration)?
30-60 seconds
3 minutes at 75-80% effort (MHR)
What is the cause of fatigue for the lactic acid system?
Increased accumulation of hydrogen ions (lactic acid)
What is the by-product of energy production from the lactic acid system? (its pre obvi)
Lactic acid
Describe the process and rate of recovery of the lactic acid system.
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
Which training method will improve the lactic acid system?
- Medium anaerobic: lasts from 25 seconds-1 minute + develops lactic acid system
- Long anaerobic: lasts 1-2 minutes + develops lactic acid/aerobic system
Examples of lactic acid system usage
400m run
50m swim
What is the source of fuel for the aerobic energy system?
Carbohydrates, fuel, fat
What is the efficiency of ATP production for the aerobic energy system?
ATP available through aerobic glycolysis
Only suitable at rest + low intensity exercise
How long can the aerobic energy system operate for (durate)?
At max. Effort 3-7 minutes
Unlimited energy supply (depending on intensity)
What causes fatigue whilst using the aerobic energy system?
- Depletion of glycogen
- Accumulation of hydrogen ions (lactic acid)
- Hypothermia OR hyperthermia
What are the by-products of the aerobic energy system?
carbon dioxide, water (sweat)
Describe the process and rate of recovery of the aerobic energy system.
Dependant on duration and intensity of activity
1. Continuous 10-48 hours
2. Intermittent 5-24 hours
Which training method will improve the Aerobic Energy System?
HIIT: extend this training method to last longer + be more consistent
Examples of Aerobic Energy System Usage
Triathlon
5000m run
marathon
1500m swim
Define, explain and provide examples of usages for aerobic continuous training.
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
Define, explain and provide examples of usages for aerobic Fartlek training.
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
Define, explain and provide examples of usages for aerobic interval training.
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
Define, explain and provide examples of usages for aerobic circuit training.
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
Define, explain and provide examples for HIIT.
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
Define, explain and provide examples for short anaerobic training.
DEFINE: lasts less than 25 seconds + develops ATP/PC system
EXPLANATION: 1:3 ratio of 30 second word, 95% MHR
EXAMPLE: 200m sprint
Define, explain and provide examples for long anaerobic training.
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
Define, explain and provide examples for medium anerobic training.
DEFINE: lasts from 25 seconds-1 minute + develops lactic acid system
EXPLANATION: 60-90 sec word, 1:2 ratio, 95% MHR
EXAMPLE: 400m sprint
Explain and provide examples for static flexiblity training.
EXPLANATION: long sustained stretch-and-hold
Safest + most common type of stretch
Held for approx. 20 seconds
EXAMPLE: splits
Explain and provide examples of ballistic flexibility training.
EXPLANATION: stretch
Muscles alternate eccentric + concentric contractions
CAN BE: ineffective, unsafe, highly dangerous
Only used by elite athletes
EXAMPLE: butterfly stretch - moving
Explain and provide examples for PNF flexibility training.
EXPLANATION: Proprioceptive Neuromuscular Facilitation
Muscle is stretched → isometric contraction → stretched further → pushes against a force → repeat
EXAMPLE: someone pushing your leg when its up
Explain and provide examples for dynamic flexibility training.
EXPLANATION: Stretches that continually move through the muscles’ and joints’ range of motion
EXAMPLE: leg swings
What are the advantages of free weights?
- Reasonable cost
- Easy to adapt to a wide range of sports → specific movements
- Repetitions, loads + rests easily changed to suit variety of needs
- Activates stabiliser + agonist + antagonist muscles
What are the disadvantages of using free weights?
- Greater chance of poor lifting technique
- Danger of dropping weights
- Needs a spotter
What are the advantages of using fixed weights?
- Safety is increased → weight is controlled + confined
- Technique controlled by machine (mainly)
- Easy to graduate load → little knowledge required
- Suited to athletes with access to gyms
What are the disadvantages of using fixed weights?
- Expensive
- Takes up space
- Stabilisers not engaged to same extent as free weights
- Most machines are dedicated to particular movements
What are the advantages of using elastic bands?
- Cheap
- Training can happen in any place
- Loads can be low for athletes with injury
- Easy to adapt to a wide range of sports → specific movements
- Suited to: Elderly, Injured, Young, People with limited resources to access gyms
What are the disadvantages of using elastic bands?
- Difficult to attain high loads
- Greater need for correct technique
What are the advantages of using hydraulic machines?
- Resistance throughout all phases of movement → working all muscle groups
- Safe operation
- Quiet operation
- Specialised movement with little knowledge required
- Suited to athletes with less knowledge of lifting technique
What are the disadvantages of using hydraulic machines?
- Expensive
- Take up space
- Stabiliser muscles are not engaged as much as other methods
- Machines are specific to certain muscle groups
What is the application of progressive overload to aerobic training? Provide an example.
- Increase the sets
- Longer distance - but needs to be progressive
- Increase the reps
- Reduce rest time (Less recovery time = more performance time/able to execute more)
- Increase work time
- 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)
What is the application of progressive overload to resistance training? Provide an example.
- Easier load than aerobic
- If resistance is too hard or high too early → onset of fatigue + possible injury + lack of motivation
- Increase the weights
- Increase the sets
- Increase the reps
- Reduce rest periods
- Changing the ‘duration’ (increase weights, but have less reps)
EXAMPLE: bench press lifting 15kg → increase weight is directly related to increase in strength
What is the application of specificity to aerobic training? Provide an example.
- 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
What is the application of specificity to resistance training? Provide an example.
- 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
What is the application of reversibility to aerobic training? How can you reduce this risk?
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
What is the application of reversibility to resistance training? How can this risk be reduced?
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
What are the principles of training?
RSVP WT
- Reversibility
- Specificity
- Variety
- Progressive Overload
- Warmup and cooldown
- Training thresholds
What is the application of variety to aerobic training? Provide an example.
Keeps the athlete enthused and not bored - increasing internal motivation to keep training and work towards their goal
EXAMPLES: swimming, running, cycling, circuit training
What is the application of variety to resistance training? Provide an example.
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
What is the application of training thresholds to aerobic training? Provide an example.
- Efficiency of CR system is improved if athlete works closer to anaerobic threshold than aerobic threshold
- Zone 3 (70-80% MHR)
- LIP - progressively overload and work in Zone4 - Zone5
- Do short, high-intensity intervals → increase these/progressive overload → to train yourself aerobically
EXAMPLE: Triathlon
Above Zone 3 - 80% MHR
What is the application of training thresholds to resistance training? Provide an example.
- bigger gains in strength made as resistance progressively increases - absolute strength + strength endurance
- thresholds are reached at a high resistance or high no. of reps
- 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
What is the application of warmup and cooldown to aerobic training? Provide an example.
- Increase body temperature + enzyme activity → promote faster and more powerful muscle contractions
- Mentally prepare athlete for training
- 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
What is the application of warmup and cooldown to resistance training? Provide an example.
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
What are the physiological adaptations in response to training?
HOMERS
- Haemoglobin levels
- Oxygen uptake + lung capacity
- Muscle hypertrophy
- Effect on fast and slow twitch muscle fibres
- Resting heart rate
- Stroke volume + cardiac output
How does resting heart rate compare between trained and untrained? Provide an example.
Untrained = higher RHR (inefficiency + lack of conditioning)
Trained = lower RHR (greater efficiency of aerobic energy system)
EXAMPLE: cycling - 40BPM vs 80BPM
How does stroke volume and cardiac output compare between trained and untrained? Provide an example.
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
How does oxygen uptake and lung capacity compare between trained and untrained? Provide an example.
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
How does haemoglobin levels compare between trained and untrained? Provide an example.
Untrained = less
Trained = increases (e.g. at high altitudes)
EXAMPLE: Kenyan athletes train at higher altitudes
EXAMPLE: Tour de France - mountains
How does muscle hypertrophy compare between trained and untrained? Provide an example.
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%
How does fast and slow twitch muscle fibres compare between trained and untrained? Provide an example.
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
