Inquiry question 1 Flashcards
Stretch Reflex
The muscles automatically protect themselves from injury by counteracting the stretch. Muscles have inside sensors that can tell how far they’ve been stretched. If a sensor feels too much tension, it will send a signal to the muscle to pull back to prevent the joint from injury.
Dynamic Stretching
- AKA Active stretching
- Stretches muscles that cross over joints
- Athlete performs movements that take their joints through the full ROM to produce temporal stretches of selected muscles
- Joint mobility improves
Stimulates Cardiovascular system - Sport specific movements
Avoids muscle micro tears
PNF Stretching
Proprioceptive neuromuscular facilitation
Most effective from of stretching based on 2 principles:
1. Muscles relax better after they’ve undergone a max isometric contractions its resistance to stretching is reduced
2. A muscle becomes stronger if its antagonist is isometrically contracted immediately before hand
Method:
1. Muscle is stretched with a static contraction
2. While stretching, person isometrically contracts
3. Person relaxes in lengthened position
4. Recovery before repeating
Isotonic
Muscle develops tension and either lengthens or shortens, there is a change in fibre length and movement of the joint
Concentric
Fibres shorten and joint angle decreases
Eccentric
Fibres lengthen and joint angle increases
Isometric
Muscle fibres develop tension but there is no movement
Isokinetic
Hydraulic
Resistance varies –> both push and pull
Harder you push = more resistance
Both antagonist and agonist pair are working
Strength training
- Increases strength
- Causes muscular hypertrophy
- Large stress on muscle causes minor tears which the body responds to by increasing the muscles so next time there won’t be as much damage
- Fundamental to most sport
- Uses reps, sets
- Requires: appropriate resistance, progressive overload, recovery
Types of strength
Absolute strength: max force that can be exerted
Relative strength: Max strength relative to weight
Muscular endurance: Ability of a muscle group to withstand fatigue
Power: Speed x Strength –> ability to apply force at a rapid rate
Elastic resistance training
performed against the natural resistance of elastic. As band stretches resistance increases
Free/ fixed weights
Lifting a certain weight against gravity
Free weights develop stabilising muscles but poor form can lead to injury
Fixed weights utilise machines to lift which helps athletes learn correct from and experience equal resistance through the full range of motion
ATP
Adenosine Triphosphate
The only source of energy in our bodies for biological work
Captures chemical energy obtained from the breakdown of food molecules and releases it to fuel other cellular processes
ATP-PC system
Fuel: creatine phosphate
Duration: High intensity, short duration
Efficiency: ATP resynthesises quickly but limited ATP is produced
Fatigue: CP and ATP runs out
By products: Heat
Recovery: 50% 30 secs, 100% in 2-3 min
Nutrients (energy source)
Each of the energy systems have a fuel source which is broken down to provide energy to resynthesize ATP. Fuel comes from food we eat
Carbohydrates -> Glucose
Fats -> Glycerol
Proteins -> amino acids
Energy
‘The ability to do work’
Energy transforms from chemical to mechanical
For Metabolism and Movement
ATP-PC Pathway
- Uses ATP stored in muscles (2-3 secs worth)
- Uses creatine phosphate to recycle ATP until CP runs out
CP splits releasing energy held in bonds
This energy is used to drive any free phosphate molecules back onto ADP therefore resynthesising ATP
Amount of ATP produced for each system
ATP-PC: 1
Lactic Acid: 2
Aerobic: 34 –> actually resynthesises more but these are used up in the Crebs cycle and electron transfer reaction which are used to strip the energy from fossil fuels
Aerobic system ATP resynthesis
- Fats used at low intensity
- Proportion of carbs increase with increasing intensity
- Proteins can be used if the body uses up it stores of carbs an fats but only in extremes
- In them presence of sufficient O2, all 3 fuels can be completely broken down releasing plentiful energy for ATP resynthesis with the non-fatiguing by produces H20 and CO2
Aerobic System
More sustained and plentiful supply of energy
Fuel: Carbs, fats, protiens
Duration: Hours as long as there is fuel
Efficiency: Slower to kick in
Fatigue: Running out of fuel
By Products: Heat, Co2, H2O
Recovery: Replace fuels –> up to 48 hours
Lactic Acid System
Fuel: Glucose
Duration: 10 sec-3min
Efficiency: Fast resynthesis but limited supply
By Products: Heat, Lactate, Hydrogen ions
Fatigue: Accumulation of Hydrogen ions and pyruvic acid
Recovery: Low intensity movement to allow O2 to return to blood, 45 min -2hr
Lactic Acid System ATP resynthesis
- In the absence of O2 the glucose is partly broken down to pyruvate. The energy released is used to resynthesise a small amount of ATP
- This breakdown causes hydrogen ions to be released causing muscles to become acidic. To reduce the ions, the body produces lactate
- Fatigue is due to the increase in hydrogen ions not the concentration of lactic acid
Energy Systems
- ATP-PC
- Lactic acid
- Aerobic system
Their role is to ensure ATP is always available by the process of resynthesis
Aerobic interval training
- Intervals of exercise followed by intervals of rest
- Good for adapting the nervous system to movement like patterns experienced in competiton
- Allows athletes to exercise at a higher intensity for longer
- Manipulated variables are time and intensity which are adjusted to allow and athlete to reach their VO2 max but not get too fatigued
- Moderate duration, high intensity
Fartlek Training
- Continuous effort with periods of high intensity followed by a recovery period
- Bursts are usually 5-60 sec and are repeated every 2 min
- Trains all three energy systems
Continuous training
- Heart rate is elevated and maintained
- Performed continuously for a minimum of 20 min
- Long duration
- Moderate intensity
-70-85% MHR
Aerobic training
Uses the aerobic system for the main source of energy supply. Includes:
- Fartlek
-Continuous
- Interval
- Circuit
Ballistic Stretching
Intense stretching that uses bouncing movements to push the body beyond its normal ROM. Stretch reflex comes into play to ensure there is no injury. the degree of force exerted by the reflex is directly proportional to the force of the stretch.
Increases tendon elasticity
Decreases tendon rupture
Static stretching
AKA passive stretching
Gradual lengthening of the muscle
Slow and sustained
Increases ROM and flexibility
Flexibility training
Flexibility is the ability of the joints to bend, stretch and twist through a ROM without injury
Flexibility is essential for:
- Preventing injury and soreness
- Improving ROM –> biomechanics efficiency
- Improving coordination between muscle groups
- Counteracting restrictive effects of muscle growth
Progressive Overload
gradually increasing intensity or difficulty of workouts to promote the development of muscle mass. This is done by:
- Increasing the number of stations
- Increasing time at each station
- Increasing reps
Decreasing time to complete circuit
Circuit training
An arrenagment of exercises that require an athlete to spend some time completing each exercise before moving on.
- Improves mobility, strength, stamina
- Consists of 6-10 aerobic types exercises that are completes one after the other
It has the advantage of allowing the athlete to design stations that focus on skills needed for a particular sport
Oxygen deficit
The period following increased intensity of exercise when oxygen demand is greater than oxygen delivery. This forces the body to top up aerobic energy production anaerobic systems
Oxygen Debt
The period following a reduction in exercise intensity when O2 demands exceeds immediate O2 delivery
the amount of extra oxygen needed to react with lactic acid in muscles and remove it from cells
Anaerobic training
- Uses ATP-PC and lactic acid systems
- Very High intensity 85% MHR +
- Anaerobic intervals are one of the most effective ways to train for development of the anaerobic system as it uses short interval at high intensity
- Work rest ratio is 1:3
- Designed to overload of the anaerobic system
- H+ are not removed so body works harder with increased lactate levels in blood –> improved tolerance over time
Steady State
the period during sub maximal exercise when oxygen delivery= oxygen demand
RSVP To Wedding Ceremonies
R- Reversibility: Use it or lose it
S - Specificity: Energy systems, Muscle groups, Fitness components, skill
V- Variety: Different training
P: Progressive overload: Stress - adapt - repeat
T - Training thresholds
W - Warm up
C - Cool down
Reversibility
Adaptions made as a result of training are only maintained if training continues. If an athlete has an interruption to their training due to injury etc. athletes will revert back to pre-training fitness levels.
Specificity
Training needs to be specific to the requirements of the sport to ensure training is beneficial
Training must be specific in relation to:
- Muscle groups being used
- Energy systems being used
- Component of fitness
- Skill
Variety
It is important to alter some aspect of the training program on a regular basis as it allows athletes to be exposed to a variety of movements and stimulus to increase their performance capacity and maintain focus.
Progressive Overload
Overload must be applied for performance to improve. Once adaptations have occurred and athlete must modify the training to increase performance again. This can be done by:
- Increasing reps
- Increasing sets
- Decreasing rest
- Increasing weight
Training Thresholds
Allow athletes to increase their performance in relation to aerobic and anaerobic capacity
Aerobic training zone: Zone between aerobic and anaerobic threshold. 60-80% MHR
Anaerobic threshold: The point at which lactic acid accumulates in the muscles.
Warm Up
Enables an athlete to mentally and physically prepare for activity. Consists of aerobic activity, stretching and sport specific movements
Cool Down
Assist with recovery and the prevention of injury. Consists of low intensity activity to assist the heart to return to resting heart rate. It aids the removal of lactic acid in the muscles and thus decreases recovery time
Resting heart rate
Training causes cardiac hypertrophy and the walls of the ventricles to thicken. This allows more blood to enter the heart as it is now bigger and allows more blood to be ejected each time a beat occurs. This plus an increase in stroke volume are the reasons for the fall in resting heart rate, as to deliver the same amount of oxygen fewer beats will be made.
Stroke Volume
The amount of blood that leaves the left ventricle each time the heart beats. The ability of the heart to push O2 rich blood and nutrients into the arteries and to muscles is the most significant adaptation for aerobic training. Increased stroke volume means more blood to be ejected per beat, meaning more O2 and nutrients are available and hence more energy to resynthesises ATP, allowing a person to exercise longer and faster.
Cardiac Output
The amount of blood leaving the heart each minute
Q = HR x SV
Where:
Q= Cardiac output
SV= stroke volume
HR= Heart rate
Oxygen Uptake
The amount of oxygen absorbed into the blood stream during exercise. Improving this capacity is one of the goals of aerobic training.
Lung Capacity
The total amount of air that can be inhaled or exhaled during a breath. Lung capacity works with oxygen uptake to export oxygen to the working muscles. Lung capacity has little to no response to training
Haemoglobin
A protein found within red blood cells that absorbs oxygen and carries this oxygen to the working muscles via the bloodstream. When training takes place, the body is deprived of oxygen so the body adapts to produce more red blood cells and haemoglobin.
Muscle hypertrophy
The increase in the diameter of the muscle as a result go strength and resistance training. The actual growth of the muscle occurs at rest as the body is repairing the muscles
Red Slow twitch fibres
Also known as Type 1
Contain a large number of capillaries and produce a large amount of ATP slowly. The fill more slowly than fast twitch fibres and can go for a long time before they fatigue
Red Fast Twitch Fibres
Also Known as Type IIa
Contain some capillaries and can rapidly produce ATP but fatigue faster than slow twitch fibres. They can use both aerobic and anaerobic metabolism almost equally to create energy
White fast twitch fibres
Also known as type IIb
Contain few capillaries and rapidly generate ATP anaerobically
Less blood supply hence white colour
Excel at producing quick, powerful bursts of speed. The muscle fibre has the highest rate of contraction but also a much faster rate of fatigue
Effects of training on fast and slow twitch fibres
The effect of training directly affects muscular hypertrophy. Fast twitch muscle fibres, trained with explosive movements will increase in size
Slow twitch muscle fibres will benefit from undergoing endurance training as well as some hypertrophy
Other adaptations include:
- increased capillary density
- Increase in mitochondria in the muscle cell
- Increased myoglobin
