PE AT1 Flashcards
4 Types of Training
1) Aerobic
2) Anaerobic
3) Strength
4) Flexibility
Aerobic
- Targets the aerobic energy system and the cardiovascular system, which improves the delivery of oxygen.
- At least 3 times/week at 70-80% of HR max for around 30 minutes
- Allows body to work at higher work loads for longer
- Improves recovery time of lactic acid system
- Improves resting heart rate, stroke volume, cardiac output, haemoglobin levels, oxygen uptake, lung capacity, slow twitch muscle fibres
Interval
- Running at a quick pace for a short amount of time before coming to a complete rest
- Suited for sports with high intensity followed by rest. specifically a winger in soccer
FARTLEK
- Training activity that varies things like speed or incline.
- Suited for sports with changes in speed/intensity. Midfielder.
Anaerobic
- Develops the two anaerobic systems: ATP-CP, lactic acid system
- Tends to also develop speed, power strength
- improves the recovery rates of the anaerobic energy systems and has the potential to increase PC stores.
- speed up anaerobic glycolysis allowing for ATP to be produced at a faster rate than an untrained athlete.
- Improved fast twitch muscle fibres, muscle hypertrophy
PLYOMETRICS
ANAEROBIC INTERVAL
- ATP-CP Generally a 1:20 or 1:12 work:rest ratio
- > 8 sec sprint followed by 96 sec
- Lactic acid 1:2 or 1:5 ratio
- > 20 sec sprint followed by minute and a half recovery
- Allows higher intensity activities to be participated in for longer and improving recovery
Flexibility
Aims to improve range of motion within a joint
DYNAMIC STRETCHING
- An athlete performs continuous movements that take their joint through range of motion to produce temporal stretches of specific muscles.
- the stretch is not held
- simulates game movement and stretching in majority of sports
BALLISTIC STRETCHING
- Involves a bounce or swing.
- Should only be performed by elite level athletes and after a proper warm up and stretch as it has the potential to cause injury.
Strength
- When a muscle contraction is resisted by a load
- Effects performance by causing muscular hypertrophy
- Causes small tears in the muscle which heal bigger and stronger to better handle the load.
- Can create resistance with: free weights, elastic and hydraulic forces
- We would use strength training programs to: Build strength, increase power, rehabilitate an area, increase muscular endurance, general body building.
ISOTONIC
- Agonist and antagonist work together to raise and lower weights.
- Squats to improve quadricep strength in order to kick harder
ISOMETRIC
- Muscle contracts and holds its shape during contraction
- Plank to improve core strength to improve stability during shoulder to shoulder challenge
Principles of Training
Specificity Reversibility Variety Progressive overload Training Thresholds Warm-up/Cooldown
Anxiety
- Anxiety is predominantly a PSYCHOLOGICAL process characterised by fear or apprehension of a confronting situation that is perceived to be threatening.
- It is often associated with the ‘fight or flight’ response. (Stay and combat or turn and run – adrenaline shot).
- Can be positive performance wise but there is a tipping point
STATE
- anxiety that arrises in certain scenarios
- agitation/restlessness, shaking, sweating, loss of concentration.
- In extreme sporting situations it can lead to a form of paralysis (choking) where the athlete is unable to complete a task that would normally be routine.
STRAIGHT
- Refers to anxiety as a characteristic of a person, so that the person is generally anxious about unknown outcomes, it is a part of who the person is.
Arousal
- Arousal is a specific level of anxiety and can be experienced prior to and during performance. It is different from anxiety.
- While anxiety is predominantly a psychological state, arousal is essentially and PHYSIOLOGICAL process
- Arousal is beneficial for an athlete up to a certain point before it can make them too tense and mentally confused leading to mistakes such as false starting.
Stress
- Stress is a non-specific response of the body to a demand placed on it.
Stress causes the body to produce adrenaline which:
Increases blood supply to skeletal muscles
Draws more oxygen to the lungs-
Increases glucose production to provide extra fuel
Increases sweat production to cool the body
Tightens muscles to prepare the body for action.
Can be ‘real’ or ‘imagined’
Causes of stress are
1) PERSONAL PRESSURE: Individual pressure imposed by the desire to win, achieve or fulfil goals.
2) COMPETITIVE PRESSURE: pressure exerted by opponents on the field of play
3) SOCIAL PRESSURE: Pressure from coaches, parents, peers and others who are held in esteem by the athlete.
4) PHYSICAL PRESSURE: The pressure of having to perform learned skills under the demands of competition.
Warm up
- Reduce risk of injury by increasing joint mobility
- increase body temp and enzyme activity
- Prepare mentally
Cooldown
- Minimise muscle stiffness and soreness
- should include aerobic work and stretching
- disperses lactic acid build-up
- prevent fluid pooling
- return heart rate and mindset to normal
ATP-CP - Alactacid System
- Source of Fuel: Creatine phosphate (CP)
- Efficiency of ATP production: Limited ATP supplies but the presence CP allows it to be resynthesised quickly
- Duration of the system: ATP supplies = 2 seconds
CP supplies 10-15 seconds - Cause of fatigue: CP supplies are exhausted
- By-Products; Heat is the only by-product of this system
- Rate of recovery: ATP and CP within 2 minutes. (50% of CP stores are replenished after 30 secs)
- Examples: High jump, Elite 100m sprinter, tennis serve, shot put
Lactic Acid System
- Source of fuel: Carbohydrate – in the form of glucose and glycogen (glycogen is broken down to form ATP)
- Efficiency of ATP production: The lactic acid energy system is quite inefficient in its supply of ATP
- Duration of the system: 30 seconds - 3 minutes.
- Cause of fatigue: The build-up of lactic acid within the muscle cells. The bodies inability to remove it at sufficient speed and therefore it accumulates in the muscles causing fatigue
- By-Products: Lactic Acid
- Rate of Recovery: 30 mins to 1 hour
- Example: 400m run, 100m freestyle
Aerobic System
- Source of Fuel: Carbohydrates, fats and protein.
Efficiency of ATP production: The aerobic system is very efficient in its ATP production. 180 grams of glycogen = 39 moles of ATP. This is high level of production allows for sustained periods of work.
- Duration of the system: Almost unlimited long as energy supplies are refuelled. The body has sufficient glycogen for up to 12 hours of rest or around 1 hour of hard work.
- Cause of Fatigue: Depletion of energy stores, overheating, lactic acid accumulation
- By Products: Carbon dioxide and water
- Rate of recovery: up to 24-48 hours – Depends on duration of activity (1-hour games = 24 hours
- Examples: Marathon, Triathlon, Cross country skiing
Training thresholds
Refers to a point where a person moves into a new level of fitness.
- Can be measured in terms of Vo2 max or HR max
- Aerobic Threshold: the minimum amount of intensity required to achieve improvements in aerobic capacity. It generally sits around 60% to 65% of HR max
- Anaerobic Threshold: The intensity needed in order to produce an adaptation that will improve someone’s anaerobic capacity, normally be increasing the speed of lactate removal. The anaerobic training threshold is normally between 80% and 85% MHR.
- Any work within the ‘aerobic training zone results in aerobic improvement
- ‘Lactate inflection point’ is the name given to anaerobic threshold
