HSC Core 2 - CQ1 How does training affect performance?

Question 1

What are energy systems?

Answer 1

The different ways the body breakdown the ATP (Adenosine Triphosphate) to ensure that it is always available for energy production

Question 2

What are the three major nutrients?

Answer 2

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

Question 3

What are the elements in an energy system?

Answer 3

Fuel source, intensity, efficiency, duration, by products, cause of fatigue and recovery

Question 4

Describe in detail the
ATP-PC system

Answer 4

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

Question 5

Describe in detail the Lactic Acid system

Answer 5

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)

Question 6

Describe in detail the Aerobic system

Answer 6

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

Question 7

What is the interplay of energy systems?

Answer 7

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

Question 8

What are the 4 types of training?

Answer 8

Aerobic, Strength/Resistance, Anaerobic and Flexibility

Question 9

What are the 4 types of Aerobic training?

Answer 9

Continuous, fartlek, interval and circuit

Question 10

What is continuous training (Aerobic)

Answer 10

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.

Question 11

What is Aerobic interval training?

Answer 11

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

Question 12

What is the fartlek training (Aerobic)?

Answer 12

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.

Question 13

What is Circuit training (Aerobic)?

Answer 13

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

Question 14

What is the Overload Principle?

Answer 14

Continuously changing the exercise, making it more harder and challenging the body. Manipulations of Intensity, Duration, Recovery time and Repetition

Question 15

What is the Anaerobic Interval training?

Answer 15

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

Question 16

Why is flexibility beneficial?

Answer 16

Provides better efficiency of movements, less tension, easier movements + coordination, increase ROM, prevents injuries, body awareness, less soreness after exercise

Question 17

Why do individuals have varying levels of flexibility?

Answer 17

Factors like age, gender, level of fitness, temp. and joint structure can influence the levels - this can be developed through training

Question 18

Describe the 4 types of stretches

Answer 18

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

Question 19

What is Strength Training done for?

Answer 19

Increase musc. strength + end. to exert more force. Increases overall health (bone strength). Stress on muscles=minor tears

Question 20

What is relative strength?

Answer 20

Force generated according to one’s body weight

Question 21

What is absolute strength?

Answer 21

Maximal force in one contraction

Question 22

What is IRM?

Answer 22

Maximum weight in one rep

Question 23

What does Isokinetic mean?

Answer 23

The movement is at a constant speed but resistance increases further into the movement

Question 24

What are the types of Strength training programs?

Answer 24

Absolute Strength
Speed Strength (Power)
Strength Endurance
Lean Body Mass

Question 25

What is the Absolute strength training program?

Answer 25

To build considerable bulk
(Bodybuilding, football player)
80-100% of 1RM
1-5 reps with 3-6 sets
3-5min recovery time

Question 26

What is the Speed Strength (power) training program?

Answer 26

Improving speed of contractions (Sprinting)
70-80% 1RM
2-10 reps with 3-6 sets
2-3min recovery time

Question 27

What is the Strength Endurance training program?

Answer 27

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

Question 28

What is the lean body mass training program?

Answer 28

To develop definite increase in muscle size
(Gymnasts, swimmers)
6RM-12RM
10-15 reps with 3-4 sets
2min+ recovery time

Question 29

What are the 4 training methods for strength training?

Answer 29

Weight machines
Free weights
Resistance bands
Hydraulic Resistance

Question 30

Describe the weight machine training method

Answer 30

Allows isotonic contractions to isolate muscle groups.
Every simple to use but can’t replicate in game conditions such as perf. large quick movements

Question 31

Describe the free weights training method

Answer 31

Provides a wide range of exercise/contractions, which mimics natural movements. Individuals must have good technique for it to be effective and avoid injuries

Question 32

Describe the Resistance band training method

Answer 32

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

Question 33

Describe the Hydraulic resistance training method

Answer 33

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