Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

PDH YEAR 12 > TASK 2 > Flashcards

TASK 2 Flashcards

1
Q

ALACTACID SYSTEM info and fuel

A

90% MHR anaerobic - the ATP-PC system consists of adenosine triphosphate (ATP) and phosphocreatine (PC). This provides immediate energy through the breakdown of these stored high energy phosphates.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

LACTIC ACID SYSTEM info and fuel

A

80-90% MHR Anaerobic - furled by carbohydrates of glucose in the blood and glycogen in muscles. Relies on anaerobic glycolysis (breakdown of glucose to produce ATP) for production of ATP

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

AEROBIC SYSTEM

A

60-80% MHR Aerobic - fuelled by carbohydrates stored in muscle/liver as glycogen and fats and proteins.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

ENERGY SYSTEMS

A

Energy systems allow for energy to provide to muscles, resulting in movement. This energy is in the form of adenosine triphosphate (ATP), which converts from chemical to mechanical (movement) energy.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

ATP/PC System

  1. Efficiency of ATP production
  2. Duration system can operate
  3. Cause of Fatigue
  4. By-products
  5. Process/rate of recovery
  6. Examples
A
  1. Very fast production, limited store of fuel
  2. 10-12 seconds
  3. Depletion of creatine phosphate, requiring recovery once ATP stores run out
  4. Heat
  5. Replenishment of creatine in cells connecting to phosphates, to be used as PC (full recovery in 2min)
  6. 100m sprint, discus
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

LACTIC ACID system

  1. Efficiency of ATP production
  2. Duration system can operate
  3. Cause of Fatigue
  4. By-products
  5. Process/rate of recovery
  6. Examples
A
  1. Within 1 sec - rapid production
  2. 10-30 seconds at a high intensity, can go up to 3 minutes depending on intensity
  3. Accumulation of lactic acid
  4. Lactic acid (pyruvic acid and hydrogen ion)
  5. 30 min - 2 hours, active recovery
  6. 200m sprint, 400m sprint
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Aerobic System

  1. Efficiency of ATP production
  2. Duration system can operate
  3. Cause of Fatigue
  4. By-products
  5. Process/rate of recovery
  6. Examples
A
  1. Slow production, endless supply
  2. Endless supply at low to moderate intensity
  3. Depletion of glycogen and fat
  4. Water and Carbon Dioxide
  5. Up to 48 hours, depending on the level of depletion
  6. Marathon, triathlon
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Types of training

A
  1. Aerobic
  2. Anaerobic
  3. Flexibility
  4. Strength
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Training methods

A
  1. Aerobic = continuous, fartlek, aerobic interval, circuit
  2. Anaerobic = anaerobic interval
  3. Flexibility = static, ballistic, PNF, dynamic
  4. Strength training = free/fixed weights, elastic, hydraulic
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Aerobic training

A

training focused on developing cardiorespiratory endurance, predominantly using the aerobic energy system – focuses on the ability for the athlete to absorb, transport and use oxygen for energy production.

  • continuous
  • fartlek
  • aerobic interval
  • circuit
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Continuous

A
  • long duration 65-70% at least 20min
  • e.g. jogging, swimming, cycling
  • Can go as high as 80-90% MHR
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Fartlek

A
  • intensity changes between 60-80% MHR, no rest
  • uses aerobic and anaerobic system
  • e.g. hill and stair sprints, different terrains
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Aerobic interval

A
  • timed aerobic activity 60-80% MHR, with rest – good for different positions in sport – generally higher intensity because of breaks
  • allows athlete to exercise for longer period at high intensity
  • minimises injury due to less rest
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Circuit

A
  • interval training with little to no rest
  • greater improvements in endurance/strength
  • 2 types = fixed resistance (fixed time per exercise) and individual resistance (weights and reps can change for certain duration).
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Anaerobic training

A

training done ‘without oxygen’, using the anaerobic energy systems – focuses on strength, power, speed, lactate removal and muscular endurance).

  • anaerobic interval
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Flexibility training

A

the range of movement/motion at your joints and the body’s ability to move freely, it helps to prevent soft tissue injury, and can in some cases strengthen the muscle when applied with isometrics.

Allows for

  • preventing soreness and injury
  • muscles to stretch
  • improved coordination of muscle groups
  • posture and stress on joints
  • static
  • ballistic
  • dynamic
  • PNF
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Static

A
  • stretching a muscle to a length that is uncomfortable, not pianful for a set period of time
  • 15-30 sec – most is 30-60sec
  • warm ups and cool downs
  • e.g. gymnastics, acrobatics, body building
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Ballistic

A
  • stretching involving a bounce or swing, often using body force to stretch further than normal ROM
  • risk of injury, overriding the stretch reflex
  • can cause macro or micro tears
  • most suited for sports requiring bouncing or swinging movements e.g. gymnastics, skipping, dance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

PNF (proprioceptive neuromuscular Facilitation)

A
  • lengthening a muscle against resistance
  • incorporates static stretching through using isometric contractions and periods of rest i.e. stretching hamstring up for 30 sec, then isometric contraction of heel against object, then holding stretch again.
  • used in rehab
  • muscle is stronger when antagonist is isometrically contracted immediately before
  • suited to sports where a joint may be forcefully be taken beyond normal ROM e.g. rugby, American football
20
Q

Dynamic

A
  • movements taking joints through ROM to produce stretches within specific muscles
  • controlled movement, guided by the stretch reflex
  • does not force muscle past natural ROM
  • imitates movement used in sports
  • suited for sports replicating movement used in performance e.g. soccer, rugby, martial arts
21
Q

Strength training

A

Any training done to improve overall strength. Strength training affects performance through hypertrophy (growth in myocyte cross-section of muscle) and causes large amounts of stress on the body due to minor tears in the muscle. *sets, reps, resistance and rest

3 major types of muscle actions related to strength training:

  • Isotonic – muscle length changes when lifting a constant resistance through a full range of motion (concentric = shortens/against gravity, eccentric = lengths/with gravity)
  • Isometric – muscle develops tension but does not change length
  • Isokinetic – constant pressure on the muscles (resistance does not change throughout the entire movement)

3 types of strength training focuses
• Absolute strength – maximum force that can be generated by a muscle
• Power – ability to exert force in a short period of time
• Endurance – ability of muscles to repeat muscular contractions against resistance

  • Free/fixed weights
  • hydraulics
  • elastic
22
Q

Principles of training

A

Principles of training guide trainers in selecting appropriate types and methods in creating sessions that improve performance – helping to ensure the athlete is reaching optimal performance.

  1. Progressive overload
  2. Specificity
  3. Reversibility
  4. Variety
  5. training thresholds
  6. warm up and cool down
23
Q

Progressive overload

A
  • when the workload of a session progressively increases and adapts to training
  • too much = fatigue/injury
  • not enough = plateau in performance
24
Q

Specificity

A
  • adaptations to training are specific
  • Training must be specific to muscle groups, energy systems, fitness components and skills of athletes
  • involves physiological adaptations only occurring in response to stress placed on body and only sections that experience stress.
  • E.g. weight lifter using ATP/PC system will train to improve anaerobically
25
Q

Reversibility

A
  • when training stops, adaptations are lost – at a similar rate to when they are gained
  • during injury, athletes are required to moderate exercises to suit needs
  • avoided by maintaining same level of training during off-season
  • applies to all aspects of training i.e. aerobic/anaerobic fitness, strength, endurance, power and flexibility.
26
Q

Variety

A
  • Ensuring sessions use a range of methods and exercises
  • allows for prevention of boredom, loss of motivation, reducing chance of injury and a full development of fitness
  • ensures athlete is on track for goals and challenged
27
Q

Training thresholds

A
  • level of intensity needed to stress body enough to cause an adaptation or improvement in performance
  • thresholds are measured by intensity and can be either a %MHR or %VO2 max
  • comprises of aerobic and anaerobic threshold
  • Minimum exercise efforts needed to improve fitness.
  • Aerobic threshold = 60 – 80% MHR. Anaerobic Threshold = 80 – 100% MHR.
  • Aerobic training threshold: improvement in body’s ability to use oxygen during physical activity
  • Anaerobic training threshold: maximum speed/effort an athlete can maintain and still have no increase in lactic acid
28
Q

Warm up and cool down

A

Warm up: first phase of training

  • increases body/muscle temperature to prevent injury
  • stimulates cardiovascular system, increasing oxygen to muscles
  • Mental preparation for training/games

Cool down: end of training

  • returns body temperature to normal, through decrease of intensity and stretch of muscles
  • dispersion of lactic acid accumulation in muscles
29
Q

Progressive overload applied to aerobic/resistance training

A

Aerobic

  • requires workload increase in either speed/duration
  • decrease rest in interval training
  • FITT
  • 65-80% MHR (if it is too low, there is not enough stress – no improvements, if it is too high chance of sacrificing time)
  • E.g. someone aiming to run 10km would increase distance gradually and then to decrease time by increasing intensity.

Resistance

  • requires workload increase through: weights, reps or sets
  • Muscles must be overloaded for training improvement. Overload can be a decrease in rest, increasing weight, increasing sets or increasing reps. E.g. someone squatting 70kg for 3 reps, will increase to 4 reps.
  • best used by increasing the resistance through increasing weight – bettering strength and developing recovery times/muscular endurance
30
Q

Specificity applied to aerobic/resistance training

A

Aerobic

  • aerobic training specific to the sport environment and target muscles used in sport.
  • training done at a pace and in an environment replicating competition to achieve specific gains or adaptations for performance.
  • Fartlek; team sports in particular
  • continuous; endurance sports
  • long interval; e.g. 5km runner uses specificity to work closer to the anaerobic threshold and allows body to disperse lactic acid more efficiently.
  • circuit; least effective for aerobic adaptations, good for muscular endurance – increases lean body mass.

resistance

  • requires that specific muscle groups used in the sport are the ones trained
  • replicates movements in sport at similar speed
  • must be specific to energy system and sport
  • Absolute strength = heavy weight, low reps, low sets, long rest
  • Power = medium weight, low reps, low sets, long rest
  • Endurance = light weight, high reps, high set, short rest
31
Q

Reversibility applied to aerobic/resistance training

A

Aerobic

  • within aerobic training; 4-6 weeks for reversibility to occur
  • can be avoided by maintaining 2 aerobic sessions a week

Resistance

  • 2 weeks for reversibility to occur –
  • 1 session a week at same intensity will help maintain
32
Q

Variety applied to aerobic/resistance training

A

Aerobic

  • changes to training method between; fartlek, circuit, continuous and aerobic interval
  • variations within training i.e. not always treadmill, some outside

Resistance

  • using combination of free/machine and elastic/endurance
  • free weights (power/strength/endurance)
  • machine weights (power/strength/endurance)
  • elastic weights (endurance)
  • hydraulic weights (endurance)
  • body weights – plyometrics (power/endurance)
  • manipulate sets, weight and reps
33
Q

Training Thresholds applied to aerobic/resistance training

A

Aerobic

  • intensity needed to produce an adaptation improving VO2 max – 65-85%MHR
  • must be in aerobic training threshold to make improvements
  • intensity between two thresholds = aerobic training zone (higher intensity in zone, greater the adaptations)
  • 85-90% MHR – lactic acid
  • 90-100% MHR – ATP/PC

Resistance

  • uses repetition max to match intensity used
  • Minimum threshold for an improvement in training effect primarily targets heart rate,
  • Absolute strength = anaerobic (ATP/PC, lactic)
  • Power = anaerobic (ATP/PC, lactic acid)
  • Endurance = aerobic (will push into lactic acid)
  • 90%+ MHR
  • intensity = sets, weight, reps
34
Q

Warm up and cool down applied to aerobic/resistance

A

Aerobic

  • 10min – ensuring increase of heart rate to 70% and decrease injury
  • Warm up essential to engage energy systems to start working.
  • Cool down important to decrease injury, disperse lactic acid and allow for energy systems to recover. Cool down should include stretching and active recovery.

Resistance

  • Before resistance, warm up should be done to increase blood flow to group of muscles being used and to prevent muscle tearing.
  • Cool down important to help disperse lactic acid, increase flexibility, decrease injury risk and DOMS (delayed onset muscular soreness)
35
Q

Periodisation

A

Periodisation is the process of breaking down a competition year into small periods to structure a training program effectively. It is essential in allowing athletes to peak in performance at the right time

36
Q

Phases of competition

A
  1. Pre-season
  2. In-season
  3. Off-season
37
Q

Pre-season

A
  • Can be divided into basic conditioning and specific conditioning phase
  • basic conditioning phase = athletes aim to improve fitness, strength and muscular endurance
  • Specific Conditioning = focuses on increased intensity and sport specific fitness requirements.
  • Focus is on physical preparation as opposed to mental prep
  • Aim is also to decrease injury risk by increasing strength and improve biomechanics and techniques.
  • Starts with fitness specific elements, then transitions to skill based elements
  • INTENSITY – starts low and then to med
  • High Volume with overload incorporated, target energy systems,
  • Increased Volume and Increased intensity
38
Q

In-season

A
  • volume decreases and intensity increases.
  • Increased focus on mental and tactical preparation and sport specific skills and drills
  • Principle of specificity must be applied.
  • Aim to PEAK athletes at the correct time, heading into semi-finals, finals etc
  • In the final stages of this phase - a TAPER may occur, this involves lightened and rest so athletes are in peak physical and mental states heading into the finals.
39
Q

Off-season

A
  • athletes aim to recover from psychological stresses and injuries, aim is to prevent reversibility
  • Athletes aim to keep some basic level of fitness, control their weight, maintain some skill level.
  • After in competition season athletes are recommended to have 7 days of rest and then move into the off season
  • Many athletes still exercise at high levels, however may choose to participate in a different sport, this will help injuries recover and ensure athletes do not get bored.
  • Coaches and athletes can evaluate the previous year and make suitable changes to their training programs for the following year.
  • Peaking and tapering are two areas that coaches and athletes do analyse as they may require changes if the athlete has not peaked in time for the final.
40
Q

Subphases

A
  1. Macrocycle
  2. Mesocycle
  3. Microcycle
41
Q

Macrocycle

A

long-term planning frameworks and may represent an entire planning program, sometimes called an annual plan. Encompasses the available preparation time preceding a major competition and identifies all lead up competitions and major events along the way. It also references training specifics such as volume and intensity over a period of time and maintenance or increase of fitness components such as strength and endurance.

42
Q

Mesocycle

A

A macrocycle can be broken down into smaller parts called mesocycles – generally about 6 weeks, each mesocycle can focus on a different element, for example tactical play or fitness. They make up the three phases of competition and join together to create a macrocycle.

43
Q

Microcycle

A

Micro cycles are usually 7 to 10 days. This allows for detailed planning and specific objectives to be achieved. The micro cycle includes detailed information about frequency of training, intensity, duration and volume together with skills, activities, resistance training, plyometrics and specific session organisation. Mesocycles are periods of four to eight weeks.

44
Q

Peaking

A
  • Peaking – is an athlete being in the best possible condition physically, mentally and emotionally at a specific time, just prior to an event.
  • Peaking is hard to achieve, especially when athletes need to peak several times during the year for example Tennis and the grand slams
  • In the weeks leading up to an important event, training lads are reduced (tapered), however it is very important that the intensity remains high, however volume is tapered.- this allow for increased recovery.
  • When peaking occurs an athlete will be:
  • In a state of excellent health, have a good rate of recovery from training, their body systems will be functioning optimally – no illness.
  • They will also be psychologically prepared with heightened confidence and motivation, ability to tolerate frustrations, alert and ready, adaptable to stress and highly motivated.
  • Peaking must be planned and is a temporary state
45
Q

Tapering

A
  • A taper period is scheduled just before an important event, this is to allow the athlete to rest and compete in a an unfatigued state.
  • It allows for psychological and physical recovery and for glycogen replenishment.
  • Different types of athletes require different tapers. Generally volume of training is decreased by 40-60%, however intensity remains high.
  • Coaches must take care not to reduce training loads too much or athletes as some athletes may experience a loss of “feel’
  • Taper requires a balance to promote recovery, however not affect fitness – must be PLANNED
  • Length of tapers are debateable, generally a taper of 8-14 days have been successful.
  • A performance increase of about 3% generally results from an effective taper.
  • A high carb diet is recommended for a taper
  • A taper is common among athletes especially marathon runners
    Conditions for a taper:
  • Volume decreased by 40-60%
  • Intensity remains high
  • Duration of 8-14 days
  • High carb diet
46
Q

Sport specific subphases

A
  • Sport specific subphases refer to selection of what is focused on during the subphases of competition in order to cater specifically to the sport. Each sport has specific components of fitness, skills tactics and other variables that need to be focused on throughout the year of training.
  • Sport-specific subphases will change throughout the year as training moves through the different phases of competition.
  • During the pre-season there is often a general conditioning mesocycle that will focus on cardiovascular endurance and strength (e.g. rugby league). During the competition phase, athletes will maintain cardiovascular endurance, speed and agility, while focusing on skill development and team strategies and tactics.

PDH YEAR 12 (1 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions