Year 10 (Term 4) Flashcards
What is ATP
ATP is a chemical that produces energy
Energy and Sport
The body requires energy in order to perform bodily functions (digestion, growth, repair, muscle contractions, ect)
Aerobic vs Anaerobic
Aerobic means “with oxygen”
Anaerobic means “without oxygen”
The ATP-PC system: key charactersistics Anaerobic or Aerobic Heart rate Duration Fitness components Examples of activity
Anaerobic doesn’t require energy
(>95% maximum heart rate)
Duration 0-20 seconds
Fitness components: Speed, agility,
muscular strength ((1-3 repeats), muscular power, dynamic flexibility.
Examples of activity: High jump, 100m sprint, clean and jerk.
The lactic System: Key Characteristics Anaerobic or Aerobic Intensity Heart rate Duration Fitness components Examples of activity
Anaerobic
High intensity activity (>85% maximum HR)
Duration 20 seconds- 2 minutes
Fitness Components: Speed, agility (if fatiguing), muscular endurance, muscular power
Examples of activity: 400m run, 500m swim, plank hold
The Aerobic System Anaerobic or Aerobic intensity Heart rate Duration Fitness components Examples of activity
Aerobic
Low intensity (<85% maximum HR)
Duration >2minutes
Fitness components: Aerobic Capacity, muscular endurance, static flexibility
Examples of activity: 5 km cycle, 400m swim, marathon
Define: The Components of Fitness
A series of seven categories used to identify specific aspects of an athletes overall fitness
What are the fitness components
Speed, agility, power, aerobic capacity, strength, muscular endurance, flexibility
Power
The ability to exert maximum power in the shortest amount of time. it is the product of strength and speed
Anaerobic Capacity
the ability of heart, lungs and circulatory system to supply oxygen and nutrients efficiently to working muscles and to remove waste products.
Strength
the ability of muscles to exert force by contracting against resistance
Speed
The ability to move quickly
Agility
The ability to move the entire body from one position to another quickly and precisely.
muscular endurance
The ability to sustain or repeat a series of muscles contractions without fatigue.
Flexibility
The ability of a joint to move through it’s full range of motion
The Principals of Training include
Specificity, progressive overload, Individuality, reversibility, variety, recovery
Energy System overlap
ATP-PC is in a shape of a J
Aerobic is like an S
Lactic is like a mountain
At Maximum Heart Rate
Increases in intensity are unable to occur
Fatigue starts to limit performance as not enough oxygen can reach the muscle to continue the supply ATP
How do you calculate the estimated heart rate?
220-age
Increase Heart Rate
When you begin to exercise heart rate increase the supply of oxygen to your working muscles
If you exercise at a comfortable sub-maximal pace (steady state) then your heart rate will level off and remain constant until you increase pace or work load.
Heart Rate and Energy System
Maximum Heart rates and the connection with Anaerobic and Aerobic and recovery
Heart rate can be used as an indicator of energy system demands.
Greater then 85% maximum indicates Anaerobic work
Between 70-85% maximum indicates Aerobic work
Below 70% indicates recovery
To Calculate (Maximum Heart rates and the connection with Anaerobic and Aerobic and recovery)
Maximum heart rate= 220-age
Anaerobic Zone= Max HR x 0.85
Aerobic Zone= Max HR x 0.70. ANSWER-Anaerobic zone