Important Flashcards
What is altitude training
Athletic training done at high altitudes (over 5000 feet about sea level)
Or environment that stimulates high altitudes to improve athletic importance
Why is altitude training important?
The partial pressure of O2 drops as altitude increases- usually by up to 50% at 5000m
Reduction in diffusion gradient of 02 between air and lunges and alveoli and blood
Less o2 delivered to working muscles
Reduction in aerobic performance
Reduction in VO2 max
Quicker onset of anaerobic respiration
Altitude training prepares body for this
What impact does altitude training have on energy systems
Increase in number of RBC and concentrate of haemoglobin
Increase in capillarisation and EPO resulting in enhances o2 transport
Increase in lactate intolerance
Gets players ready for lower level of o2 available
What are the disadvantages of altitude training
Very difficult to train at the same intensity at altitudes
Altitude sickness
Benefits gained can be lost on return to sea level
Body can only produce limited amount of epo (a hormone that increases production of RBC)
Homesickness
What is HITT training
Form of interval training
Allows small amounts of recovery time to avoid short periods of time
Short periods of intense anaerobic exercise
Why is HITT important
Burns calories
Lose weight
Burned muscle
Help lower bp + blood sugar while improving o2 + blood flow
What impact does HITT have on energy systems
Aerobic system- rest
Anaerobic - work
- longer train ATP-PC
ATP-PC is early release energy not for long
Interval - small amounts of recovery time
What are the disadvantages of HITT
Fitness dependent
High risk of muscle injury
What is plyometrics
Involves repeated rapid stretching and contracting of muscles to increase muscle power
Used in sports with explosive movements e.g. basket ball
Why is plyometrics important
Uses hopping, bouncing, jumping and medicine ball work to increase muscle strength
Allowing performer to run faster and jump higher and change direction quicker
Also stretch/ lengthen the muscle fibers through a series of contractions
1) eccentric contraction
2) amortization phase
3) concentric contraction
