Untitled Deck Flashcards
What energy system do soccer players primarily use throughout the game?
ATP/PC energy system
This system is crucial for quick, intense bursts of activity.
Why is the ATP/PC system considered less efficient?
Once ATP breaks down into ADP, it can no longer produce energy for muscle contractions.
How do goalkeepers utilize the ATP/PC energy system?
For quick, intense bursts to defend against attacks, followed by inactivity for recovery.
What happens when phosphocreatine stores are depleted?
Fatigue sets in and recovery takes about 3 minutes for 98% restoration.
For how long does the ATP/PC energy system provide high-intensity movement?
10 seconds.
What is the role of the anaerobic glycolysis system in soccer?
Breaks down glucose to rapidly produce ATP energy with lactate as a byproduct.
During which actions do soccer players primarily use anaerobic glycolysis?
High-intensity actions like running and dribbling lasting from 10 seconds to 3 minutes.
What are the drawbacks of anaerobic glycolysis?
Buildup of hydrogen ions and lactate lowers muscle pH, slowing ATP production and causing fatigue.
How long does full recovery take for the anaerobic glycolysis system?
30 to 60 minutes.
What system takes over once ATP/PC and anaerobic glycolysis systems are depleted?
Aerobic system.
What is the most efficient energy system for soccer?
Aerobic system.
How does the aerobic system produce ATP?
Uses oxygen to break down carbohydrates, fats, and proteins.
How does aerobic energy support soccer players during a game?
Active throughout the game, maintaining energy for the full 90 minutes.
What factors can lead to fatigue during aerobic exercise?
- Overheating
- Dehydration
- Lactic acid buildup
- Depletion of phosphocreatine
How long does recovery take for the aerobic system?
24-48 hours.
What physiological responses do soccer players improve through aerobic training?
- Cardiac output
- Stroke volume
- Heart rate
What is cardiac output?
The amount of oxygenated blood that the heart can pump in one minute.
What correlates with cardiac output?
Stroke volume and heart rate.
What training methods help build cardiovascular endurance?
HIIT.
How does aerobic training impact the respiratory system?
Increases ventilation rates and lactate levels.
What does increased ventilation rate lead to?
More oxygen entering the bloodstream for energy production.
What type of training do soccer players focus on to enhance muscle energy?
Fartlek training.
What is muscular hypertrophy?
Increase in muscle cross-sectional area and myofibrils within muscle cells.
What role do myofibrils play in muscles?
Contract to produce movement.
How does the size of myofibrils affect muscle strength?
Larger myofibrils produce more force.
What training methods are effective for generating muscle hypertrophy?
- Resistance training
- Weightlifting
- HIIT workouts
How does training volume and frequency affect hypertrophy?
Increases myofibrils and muscle cell size.
Why is HIIT training particularly effective for soccer players?
Combines high-intensity bursts with low-intensity recovery.
What improvements result from aerobic training in soccer players?
- Muscle strength
- Muscle mass
- Power
What key movements benefit from increased muscle strength and mass?
- Running
- Kicking
- Throwing
