HSC Core 2 - CQ1 How does training affect performance? Flashcards
What are energy systems?
The different ways the body breakdown the ATP (Adenosine Triphosphate) to ensure that it is always available for energy production
What are the three major nutrients?
CHO - Form of glucose (blood) or glycogen (muscle/liver) and the most efficient
Fats - Triglycerides (muscles/fat cells) and used at lower intensities
Proteins - Amino acids and used only in extreme conditions
What are the elements in an energy system?
Fuel source, intensity, efficiency, duration, by products, cause of fatigue and recovery
Describe in detail the
ATP-PC system
Short, explosive activities and the most powerful (highest rate but smallest production capacity)
F.S: Stored ATP, CP
Intensity: 95-100% MHR
Efficiency: Very eff. but limited stores
Duration: 3sec - Stored ATP, 10sec - CP
B.P: None
C.O.F: Depletion of CP
Recovery: Passive, 1/2=30sec, 100%=2min
Describe in detail the Lactic Acid system
Anaerobic Glycolysis
F.S: CHO, (glycogen prom)
Intensity: 85-95% MHR
Eff: Mod eff bc of B.P
Dur: 15sec-4min (dependent on tolerance)
B.P: LA from increased Hydrogen ions (more toxic)
C.O.F: LA build up
Recovery: Active, lowering intensity (aerobic to breakdown LA)
Describe in detail the Aerobic system
Aerobic glycolysis, slowest rate but greatest yield
F.S: CHO + Fats (Protein)
Intensity: 75-85% MHR
Eff: Ineff but unlimited fuel
Dur: 2min-hours (dependent on fuel stores)
B.P: Sweat, CO2, heat
C.O.F: Depletion of nutrients
Recovery: Active, replenish carb stores + water
What is the interplay of energy systems?
Energy systems work together, therefore all active at the start. One system will provide more ATP than the rest so the predominant system is determined by Intensity, Duration and O2 or no O2
What are the 4 types of training?
Aerobic, Strength/Resistance, Anaerobic and Flexibility
What are the 4 types of Aerobic training?
Continuous, fartlek, interval and circuit
What is continuous training (Aerobic)
There is a sustained effort with no rest where exercise is required for 20-30min (aerobic TZ). Improvements are made by adapting (Physiological Adaptations). Preseason to increase Cardiovasc. end. general condition, prioritising distance/speed. Near comp. should be comp. pace for well conditioned athletes.
What is Aerobic interval training?
Alternation of work and rest periods (W:R, 2:1). More work than rest as short rest=no time to fully recover, maintaining stress. Long in duration to reach (VO2 Max) but short enough to cause fatigue
What is the fartlek training (Aerobic)?
Varying the athlete’s speed and terrain by having random intensities (shocks E.S) = teaches body to recover quickly. It is less structured and spontaneous, suitable for sports with alternating speed in game.
What is Circuit training (Aerobic)?
Station to station with dif exercises to develop aerobic capacity (musc. end., strength + flexi.) It’s effectiveness relies on Overload. Depending on equipment/exercise, develop general fitness or specifics
What is the Overload Principle?
Continuously changing the exercise, making it more harder and challenging the body. Manipulations of Intensity, Duration, Recovery time and Repetition
What is the Anaerobic Interval training?
Alternation of work and rest (W:R 1:2) more rest that work. Longer rest = suffi. recovery = CP replenishes so next rep. more energy. It improves athlete’s anaerobic threshold and LA tolerance
Why is flexibility beneficial?
Provides better efficiency of movements, less tension, easier movements + coordination, increase ROM, prevents injuries, body awareness, less soreness after exercise
Why do individuals have varying levels of flexibility?
Factors like age, gender, level of fitness, temp. and joint structure can influence the levels - this can be developed through training
Describe the 4 types of stretches
Static: Slowly reaching the muscles end range, the held for a period
Dynamic: Progressively faster/continuous controlled movements
Ballistic: Bouncing actions at the end of ROM. Risk of injury bc of the uncontrolled movements. Mimics speed/movement
PNF: Combi of contraction + relaxation. Static followed by isometric contraction then relaxed to perf. next stretch greater. Resistance against force to slowly increase range
What is Strength Training done for?
Increase musc. strength + end. to exert more force. Increases overall health (bone strength). Stress on muscles=minor tears
What is relative strength?
Force generated according to one’s body weight
What is absolute strength?
Maximal force in one contraction
What is IRM?
Maximum weight in one rep
What does Isokinetic mean?
The movement is at a constant speed but resistance increases further into the movement
What are the types of Strength training programs?
Absolute Strength
Speed Strength (Power)
Strength Endurance
Lean Body Mass
What is the Absolute strength training program?
To build considerable bulk
(Bodybuilding, football player)
80-100% of 1RM
1-5 reps with 3-6 sets
3-5min recovery time
What is the Speed Strength (power) training program?
Improving speed of contractions (Sprinting)
70-80% 1RM
2-10 reps with 3-6 sets
2-3min recovery time
What is the Strength Endurance training program?
For lean toned muscles with not much bulk (Tri athletes, rock climbing)
30-50% 1RM
15+ reps with 3-6 sets
1-2min recovery time
What is the lean body mass training program?
To develop definite increase in muscle size
(Gymnasts, swimmers)
6RM-12RM
10-15 reps with 3-4 sets
2min+ recovery time
What are the 4 training methods for strength training?
Weight machines
Free weights
Resistance bands
Hydraulic Resistance
Describe the weight machine training method
Allows isotonic contractions to isolate muscle groups.
Every simple to use but can’t replicate in game conditions such as perf. large quick movements
Describe the free weights training method
Provides a wide range of exercise/contractions, which mimics natural movements. Individuals must have good technique for it to be effective and avoid injuries
Describe the Resistance band training method
Often used for rehabilitation but also used to target a range of muscle contractions and movements with a pulling resistance, safer for joints. Also used for injured and recovering athletes. Therefore it is harder to build muscle mass
Describe the Hydraulic resistance training method
Force is produced by the compression of an air or liquid. It increases resistance as exercise movement speed increases. It’s very expensive but could benefit specific athletes
What are the Principles of Training?
CROWS TV
Cool down
Reversibility
Progressive overload
Warm up
Specificity
Training thresholds
Variety
What is Progressive Overload?
Continuously increasing the workload when the body becomes accustomed when improving.
Gradually build endurance + strength as body adjusts to workload. Duration, intensity, frequency, load, reps/sets are manipulated
What is Specificity?
For an effective result, training must be specific to it’s Energy system (metabolism), movement type and muscle groups
What is Reversibility?
When an athlete’s gains are lost with a lack of training (detraining effect)
Is considered to maintain frequent and continuous program (Avoid disruption, structuring, preventing injuries)
What is Variety?
Important to have a wide range of training types, settings, activities and drills to maintain motivation and without boredom
What are Training Thresholds (POT)
What is a Warm up?
Activity to prepare physically + mentally for the coming exercises.
Gradually increases HR + reduces injuries (during and after exercise)
What is a Cool down?
A form of active recovery after exercise to decrease LA levels (minimise muscle soreness)
What are the Physiological Adaptations?
MR SHOE
Muscle Hypertrophy
Resting Heart Rate
Stroke Volume + CO
Hemoglobin Levels
Oxygen Uptake
Effects on Twitch Fibers
What are Physiological Adaptations?
Functions that allow the body to function more comfortably, able to be more efficient and capable of more work
What is Muscle Hypertrophy?
What is a Resting Heart Rate?
HR when there the body is at rest where a lower RHR = more efficient heart and developed cardiovascular system (increases CO)
Trained: RHR is lower and less energy required to pump blood
What is Stroke Volume (SV) and Cardiac Output (CO)?
CO: The amount of blood ejected in ONE MINUTE
SV: The amount of blood ejected in ONE CONTRACTION
What is the effect of having a higher CO/SV?
More Oxygenated blood is sent to muscles in contractions = Less effort needed for the heart as it has become stronger
More systolic pressure (ejection) than diastolic pressure (filling)
Untrained: Not used to the mass amounts of blood being ejected
What are Hemoglobin levels?
Hemoglobin are molecules found in RBC (250mil/cell) which transport O2 around the body.
Higher H.L = Increase O2 capacity = body can work less to absorb 02
What is Oxygen Uptake (VO2)
How much O2 the body can absorb to produce energy where the mitochondria uses more O2
VO2 max = Cardiovascular endurance
VO2 max increases force/contractions
Trained: Higher VO2 max = more efficient + powerful movements and endure longer exercises (Myoglobin/mitochondria+ enzyme activity)
What are Fast Twitch muscle Fibres?
Muscle Fibres that don’t use O2 to create fuel that are used in short+explosive bursts of power.
More developed MF increases ATP-PC supply, hypertrophy, LA tolerance, enables quicker reaction time and generate more force
What are slow Twitch Muscle Fibres?
MF that uses O2 to generate fuel and allows contraction for longer periods
It increases glycogen stores, mitochondrial function and myoglobin content = work slower but longer to fatigue
