unit 4 aos 2 Flashcards
aerobic power
the max rate of energy production for the aerobic system
benefit: better able to produce ATP under aerobic conditions
sporting example: extended athletic events such as triathlon
factors affecting aerobic power
age
muscle fibre type
anaerobic capacity
the total amount of energy obtainable from the anaerobic energy systems
sporting examples: an elite level 100m sprint
factors affecting anaerobic capacity
lactate tolerance
muscle fibre type (fast twitch fibre)
muscular strength
peak force that a muscle can develop
sportingn example: weightlifting
Factors Affecting Muscular Strength
speed of muscle contraction
-The more slowly a muscle contracts, the more force it can
length of muscle fibre
-if muscle has slightly
stretched, it can create maximum force
muscular power
ability of a muscle or group of muscles to exert a maximum amount of force in the shortest period of time. Power=force X velocity
same factors affecting strength muscular
sporting example: shot put, discuss
muscular endurance
ability of muscle or group of muscle to sustain repeated contractions for an extended period of time
sporting example: arms legs and abs in 200m sprint
Factors Affecting Muscular Strength
muscle fiber type
-greater percentage of slow twitch fiber, increases muscular endurance
lactate intolerance
-greater lactate intolerance, greater anaerobic capacity
speed
the rate of motion (distance/time)
sporting example: 100m sprint
factors affecting speed
reaction time
-faster reaction time, greater speed
muscle fiber type
-greater percentage of fast twitch fibre, increased speed
agility
ability to change direction rapidly and accurately while maintaining balance
same factors that affect speed
sporting example: evading an opponent in soccer or rugby
flexibility
movement around a joint or the capacity of a joint to move through its full range of motion
sporting example: performing gymnastics routines on uneven bars
factors affecting flexibility
skin resistance
-skin has lower elasticity than that of ligaments, it can restrict higher ranges of motion
warm up- generally increase the temperature of both the muscles and the structures within the joints
balance
the ability of the body to remain in a state of equilibrium while performing a desired task
factors affecting it
the mass of the object
sporting example: standing on one foot whilst shooting a netball
coordination
the ability to use different parts of the body together smoothly and efficiently
sporting example: performing ballet movements
factors affecting coordination
if you have poor vision or hearing
stage of development also slightly affect coordination
reaction time
the time between the stimulus and the first
response
sporting example: reacting to the starters gun in a sprint
factors affecting reaction time
intensity of the cue
-greater intensity, shorter reaction time as it is more easily detected
age- the older you are the longer your reaction time becomes
frequency
3 sessions a week for improvement
-rest is crucial for a training program as it allows for a positive anabolic effect which is the repair
-not uncommon for athletes working on anaerobic fitness components are training five days a week
-one method is only trained twice a week
variety
varying a program can lead to enhanced improvement through different stimulus
-change of scenery
-train with partner
progression part 2
-overload should occur when athlete has become accustomed to existing training program
-keeping a training diary can help record when they have become accustomed
-
progression
Once a performer becomes accustomed to this new training stimulus, adaptations will
plateau. We need to apply progressive overload to training to ensure continual positive
adaptations.
-one variable should be manipulated at a time
- overload should fall within a range of 2-10%
-any bigger then this will result in injury, stress fractures
