PDHPE Core 2 Critical Question #1 Flashcards
principles of training
R- reversibility: injury or offseason can cause fitness to decrease
V- variety: use to alleviate boredom
T- training thresholds: train appropriate energy system
W- warm up and cool down
O- overload- progressive increase load
S- specificity- needs to relate to needs of the athlete’s sport
physiological adaptations as a result of training
Haemoglobin levels increase
Oxygen uptake improves as does lung capacity
Muscular fibres increase in size
Muscle fibre types are affected
Resting heart rate decreases
Stroke volume increases as does cardiac output
Alactacid System (ATP-PC)
Fuel- Phosphocreatine (PC) stored in muscle
Efficiency- explosive energy, short duration
Duration- 2-10 secs
Fatigue cause- deletion on PC store
By products- none
Energy production- 1 ATP
Recovery- 2 minutes
Lactic Acid System
Fuel- Glycogen Efficiency- med/high energy, short (ish) duration Duration- up to 2-3 minutes Fatigue cause- build up of lactic acid By products- Lactic acid Energy production- 2 ATP Recovery- up to 2 hours
Types of training and training methods
− aerobic, eg continuous, Fartlek, aerobic interval, circuit
− anaerobic, eg anaerobic interval
− flexibility, eg static, ballistic, PNF, dynamic
− strength training, eg free/fixed weights, elastic, hydraulic
Aerobic system
Efficiency- high yield slow process long duration
Duration- unlimited (depending on stores)
Fatigue cause- deletion of glycogen stores
By products- Water, Carbon dioxide
Energy production- 38 ATP
Recovery- up to 24-72 hours
Aerobic
Continuous
- Sustained aerobic effort
20 mins +
- Heart rate remains above the aerobic threshold and within the aerobic target zone
- Jogging, cycling, aerobics, marathon, cross country
Circuit
- Develops aerobic capacity and potential to make a substantial improvement in ME, strength and flexibility
- One activity to the next after completing a given amount of reps
- Aerobic or anaerobic in nature depends upon the type, time and number of circuits required
- Is more effective when the principle of progressive overload is used.
- Circuit = build up gradually 10 push ups etc
Aerobic Interval
- Involves alternating sessions of work and recovery
- Performs a given amount of work a short rest period doesn’t allow enough time for full recovery + thus maintains stress on the aerobic system
- Effectively develops aerobic endurance
- 8, 400m runs to repeat every 2 mins.
Fartlek
FARTLEK = SPEED PLAY
- Utilises speed play, speed and terrain varies throughout the training
- Engages both the aerobic (jogging) and anaerobic (sprinting)
- Training is useful in conditioning players and is often used in pre-season training
- 75-85% MHR reflects touch footy, an example of above aerobic threshold
- Training on sand
Anaerobic
Anaerobic interval
- Sprint training over short periods using maximum effort
- Trainings are directed towards developing speed e.g 100m and touch football → speed, agility and acceleration
- Plyometrics is a common training style to develop anaerobic power. Exercises that produce an explosive muscular contraction
- To develop speed whilst focusing on technique, rest periods need to be extended as this allows lactate to disperse as this can increase quality improvement
- 100m 95% and then walk back and complete 5 times
- F45 and HIIT
- 1min hard run, 2 min rest
Flexibility
PNF (Proprioceptive neuromuscular facilitation)
- Progressive cycle incorporating a static stretch, an isometric contraction and a period of relation in the lengthened position
- Aim at stretching and strengthening the muscle in a safe movement
- Resistance is provided by a partner or fixed object
- PNF useful in rehab as the isometric component strengthens the muscle
- Cheerleader stretch
Static
- Muscle is slowly stretched to a position (endpoint or limit) which is held for about 30 secs
- Performed smoothly & slowly, taking the muscle to a point where there is a stretch without discomfort
- Isometric stretching
- Rehabilitation of injury and in the warm up and cool down of training sessions
- Calve stretch against wall or static object
Ballistic
- Involves movements of swinging and bouncing for extra stretch and forces the joint to go beyond its normal range of movement
- Potentially dangerous as it creates risk for injury with the force placed on the joint and muscle and activates stretch reflex
- Only used by elite athletes after a thorough warm up
- Bouncing stretch
Dynamic
- Dynamic stretching attempts to mimic movements experienced in a game
- Popular for warm ups and pre-training routine
- Actions attempt to reduce muscle tightness rather than lengthen muscle fibres
- More controlled than ballistic but still not as safe as static and PNF due to the tension placed on muscles and joints
- Arm circling → swimmers before
- A golfer swinging the club before hitting the ball → warm-ups and pre-training routines
- Soccer players → open up the gates, partner swinging stretches
Strength
Free/fixed weights
- lifting a certain weight against gravity to train specific muscles or groups of muscles
- body not just develop the major muscles being used in the activity, but also develops the smaller muscles used to stabilize the movements.
- Dumbbells
- Barbells
Elastic
- Resistance bands are a form of resistance training and are commonly used in home gyms
Bands are anchored by a wall fixture or against the body
- Elastic/resistance bands
Hydraulics
- The resistance provided by hydraulic exercise equipment is directly related to the amount of force provided by the user.
- The harder you push or pull the faster you move, the more resistance you create
- Designed to apply pressure in both directions, both lifting and lowering
- Outdoor park gym
Stroke Volume and Cardiac Output
Stroke volume is the amount of blood pumped out of the left ventricle of the heart per contraction.
Cardiac output is the amount of blood pumped out of the left ventricle of the heart per minute.
Oxygen uptake
Oxygen uptake refers to the body’s ability to absorb oxygen through the lungs and into the blood, transport this oxygen sufficiently to the muscle and then transport the oxygen out of the blood and into the muscle cell where it is used for energy production.
Muscle Hypertrophy
Increase in the size of the muscle cross-sectional area because of an increase in myofibrils (the tissue component of the cell responsible for contraction) within the muscle cell (myocyte)
Haemoglobin Levels
The molecule in blood that binds with oxygen and transports it around the body in the blood. It is contained within the red blood cell and is responsible for giving the cell its red colour when bound with oxygen (high altitudes)
Fast/Slow Twitch Muscle Fibres
- Fast-twitch muscle fibres are the fibres used for strength, power, and movements of high intensity and short duration. They can be linked with the two anaerobic energy systems, which means the adaptations in these fibres help in the use of these systems.
- Slow-twitch muscle fibres are used for movements that have a long duration. They are red in colour because of the extra blood supply they have in order to assist the aerobic energy system.
