FQ1: How does training affect performance?

Question 1

Energy Systems - Alactacid system (ATP/PC) - anaerobic

Answer 1

• provides immediate energy through break down of phosphate bonds (quickest energy source)
  Source of fuel: creatine phosphate = alt energy source (resynthesise ADP to ATP)
  Efficiency: ATP readily/ rapidly available without oxygen supplies
  Duration: ATP supplies exhausted after 1-2secs, CP enables resynthesis for another 10-12 sec, dominant system in e.g. sprints
  Cause of fatigue: max or near max effort (depletion of stores), inability to continually resynthesise ADP from PC
  By-products: None that cause fatigue, muscular contractions = produce heat
  Process and rate of recovery: quick, within 2 mins most ATP and CP supplies are restored, 50% of CP recovery occurs in first 30 sec of rest
  Examples: 100m running sprint, shot put → predominately used for events of short duration w/ explosive + powerful movements

Question 2

Energy Systems - Lactic Acid system - anaerobic

Answer 2

• dominant supplier of ATP, after PC stores are depleted = relies on anaerobic glycolysis
  Source of fuel: ATP produced by anaerobic glycolysis → glucose in the blood as well as stored glycogen
  Efficiency: can provide ATP quickly but requires large amounts of glucose
  Duration: 30-60 seconds can last up to 3 mins at 70-80% effort
  Cause of fatigue: increased accumulation of hydrogen ions (lactic acid) in quantities faster than can be removed
  By-products: pyruvic acid, which in absence of oxygen produces lactate and hydrogen ions
  Process and rate of recovery: depends on time above lactate threshold, active recovery = 15-30mins, passive recovery = 30-60mins
  Examples: 400m run, 200m swim

Question 3

Energy Systems - Aerobic system

e.g. soccer uses all = predominant aerobic

Answer 3

• Aerobic glycolysis: the breakdown of glucose and glycogen in the presence of oxygen to produce ATP
• ensure continuation of contraction for sustained periods
  Source of fuel: carbs, fats, protein
  Efficiency: ATP available through aerobic glycolysis → extremely efficient
  Duration: unlimited energy supply –> can last hours or 3+ mins (depending on intensity etc)
  Cause of fatigue: depletion of glycogen followed by fat stores, hyperthermia
  By-products: carbon dioxide (breathing), water (sweat)
  Process and rate of recovery: dependent on duration + intensity, continuous = 10-48hrs, intermittent 5-24 hrs
  Examples: triathlon, rowing, 1500 swim/run, marathon –> predominant system in long-distance events

Question 4

Types of training and training methods - aerobic - continuous

Answer 4

Continuous: same activity at the same intensity for a specified duration of time (20 min +)

• sustained effort - no rest intervals -> 60-75% of MHR or more = aerobic threshold
• e.g. jogging, cycling, aerobics
• best suited: long-distance rowing, marathon running

Question 5

Types of training and training methods - aerobic - FARTLEK

Answer 5

FARTLEK: singular activity with random varying intensities (speed, terrain) = continuous w/ burst of high-intensity

• means SPEED PLAY = engages both the aerobic and anaerobic system
• e.g. run where the speed varies randomly throughout
• Best suited for sports that have frequent random changes in intensity e.g. soccer, AFL, netball

Question 6

Types of training and training methods - aerobic - aerobic interval

Answer 6

Aerobic Interval: single activity w/ specified changes in intensity at specific times or lengths within the session

• alternating sessions of work and recovery (2:1)
• e.g. 8 x 400m runs repeated every 2 mins (short rest - no time for full recovery = maintains stress on the aerobic system) → effectively develops CV endurance
• Best suited for sports where work is longer than rest e.g. basketball, netball, biathlon

Question 7

Types of training and training methods - aerobic - circuit

Answer 7

Circuit: various activities done for a set time before moving on to the next activity

• Intensity can vary or same = develop aerobic capacity and whole-body fitness (aerobic, anaerobic, strength)
• e.g. 5 min bike at 70%, swimming 5 min at 75%, etc
• Best suited for sports, which have multiple types of activity e.g. triathlons, Iron Man, quadrathlons

Question 8

Types of training and training methods - anaerobic - anaerobic interval

Answer 8

involves a single activity with specified changes in intensity at specific times or lengths within the session → sprint training over short distances using max effort

• E.g. 2 min sprint followed by a 1 min walk, 100m sprints
• Most anaerobic interval training = development of speed
• develop lactic acid energy system –> improve anaerobic performance
• Best suited for sports that require frequent high-intensity bursts, with some rest periods in-between e.g. netball, basketball, futsal, rugby league, boxing

Question 9

Types of training and training methods - flexibility - static

Answer 9

Static: when a muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given time

• optimal time to hold stretch = b/w 30 and 60 sec
• Movement is smooth and performed slowly
• used frequently in warm-up/ cooldowns
• e.g. touch your toes

Question 10

Types of training and training methods - flexibility - dynamic

Answer 10

Dynamic: athlete performs movements that take their joints through their ROM to gain a stretch

• movements = continuous and stretch is not held
• mimic movements experienced in a game
• attempts to reduce muscle tightness rather than lengthen muscle fibres e.g. arm circling
• most suited for most sports as it replicates movements used in performance e.g. soccer, rugby union, netball

Question 11

Types of training and training methods - flexibility - ballistic

Answer 11

Ballistic: involves repeated movements such as swinging and bouncing to gain a stretch

• potentially dangerous (cause injury) = activates stretch reflex
• should only be performed by elite level athletes
• e.g. swing your leg forward multiple times to get your toes to your hand
• most suited for sports that require bouncing or swinging movements e.g. kicking in AFL, dance, gymnastics

Question 12

Types of training and training methods - flexibility - PNF

Answer 12

PNF (Proprioceptive neuromuscular facilitation): progressive cycle: includes a static stretch, an isometric contraction, period of relaxation in a lengthened position

• resistance is provided by a partner or fixed object
• useful in rehab
• most suited to sports where the athlete’s joint may be forcefully taken beyond the active ROM e.g. rugby, AFL, Ice-Hockey, NFL

Question 13

Types of training and training methods - strength - fixed/free weights

Answer 13

Free / fixed weights: lifting weight against gravity to build strength

• fixed weights e.g. machines to lift weight = often have a pulley system → correct technique, equal resistance
• free weights e.g. lifting dumbbells, barbells → develop major + small stabiliser muscles
• most suited to sports that require large amounts of strength or power e.g. rugby, shot-put

Question 14

Types of training and training methods - strength - elastic

Answer 14

Elastic: uses various forms of elastic to provide resistance to develop strength

• resistance increases as the elastic is stretched e.g resistance bands –> highly portable + cheap
• best suited for sports, which require use of the smaller muscles e.g. arm wrestling, darts, Javelin

Question 15

Types of training and training methods - strength - hydraulic

Answer 15

Hydraulic: uses machines that use water or air compression to provide resistance throughout movement

• increases resistance faster movement is executed
• good for sports that require fast movements through a resistance e.g. rugby league, swimming, boxing

Question 16

Principles of Training - progressive overload

Answer 16

• When workload for training progressively increases as the athlete adapts to training → resulting in fitness gains
• need to stress body beyond current capabilities
• Produces certain physiological adaptations that allows the body to work at a higher intensity
  Aerobic: PO requires that the workload is increased → e.g. increase in speed or duration or increasing incline
  E.g. soccer player: use FITT principle: adjust training: constantly at 80% body will adapt → need to increase intensity or duration
  Resistance: workload increase e.g. increase in resistance, reps, or sets, or rest period b/w sets can be reduced → improves strength, muscular endurance, develop recovery times

Question 17

Principles of Training - specificity

Answer 17

• adaptations to training are specific to the training
• greatest gains made when the activity in training programs resembles the movements in games or activity
• Applies to muscle group trained, the speed + intensity + movements of training and energy systems used
  Aerobic: need to do aerobic training → train in pace and env that best replicates comp e.g. Continuous training (marathon runner)
  Resistance: muscle groups used in the sport are the ones trained, also seek to replicate similar movements from the sport at a similar speed e.g. lat pull-down for swimmer at appropriate speed

Question 18

Principles of Training - variety

Answer 18

• ensuring training sessions use multiple training types/ methods, as well as exercises within these methods
• Needed to prevent boredom (which can result in reduced training effort) + ensure complete and full development of fitness
  Aerobic: include changes to training method, b/w fartlek, circuit etc → also include variations within this training (e.g. CT → not always 10km run)
  Resistance: mixing training sessions up, using free weights + machine weights, also adding some elastic or hydraulic training

Question 19

Principles of Training - reversibility

Answer 19

• When training stops the adaptations made are lost → generally lost at a similar rate to which they were gained
• Can be avoided by maintaining some level of training during the off-season or when injured
  Aerobic: effects can be seen 4-6 weeks after training stops, can be avoided by maintaining 2 sessions of aerobic training each week (min 70% MHR)
  Resistance: normally be seen in 2 weeks, can be avoided by maintaining 1 session a week at the same intensity as previous training

Question 20

Principles of Training - training thresholds

Answer 20

• level of intensity needed in order to stress body enough to cause an adaptation or improvement in performance
• Measured by intensity e.g. % MHR or % VO2max
• Aerobic threshold: intensity needed in order to produce an adaptation that will improve someone’s aerobic capacity or VO2max - normally b/w 65-75% MHR
• Anaerobic threshold: intensity needed in order to produce an adaptation that will improve someone’s anaerobic capacity, normally by increasing the speed of lactate removal → normally b/w 80-85% MHR
• Intensities b/w two thresholds are called the aerobic training zone and include the intensities that should be trained at in order to improve aerobic performance
• Resistance: usually uses rep max = about intensity being used - develops anaerobic systems - higher intensities = alactacid system, lower intensities = lactic acid system

Question 21

Principles of Training - warm-up/ cool down

Answer 21

Warm up
- Range of exercises = prepare the body for comp
- Prepare the body for physical activity by: increasing heart + respiratory rate, cardiac output, blood flow to muscles being used, increases temp (increases joint mobility, decreases injury)
- Before aerobic training: warm-up approx 10 min → aim to increase heart rate to the 70% MHR aerobic threshold slowly → movements should progress from lower intensities to higher ones e.g. jog around the field
- Before resistance training: warm-up approx 10 min → aim to increase blood flow to group of muscles being used + prepare them for heavy lifting e.g. lightweight bench presses for chest session
Cool down
- Opposite of a warm up → involves movements that help speed up recovery + enable body to slowly adjust its systems + bring the body back down to rest
- Goal of a cool down: to allow the body to remove: leftover lactate + pyruvic acid, CO2 and water → helps prevent fluid pooling in the used muscles, as muscular contraction helps circulate blood
- After aerobic training: approx 5-10 mins, depending on the duration of the session e.g. jog, walk, stretch
- After resistance training: stretching

Question 22

Physiological Adaptations - resting heart rate

Answer 22

• RHR is no. of times your heart beats per min at rest
• Declines as a result of training
• Trained athletes should have a lower resting heart rate than an untrained athlete
• Decreased resting heart rate → athlete has more room to increase their heart rate to its max and, therefore can perform set workloads with a lower heart rate, perform at higher intensities than an untrained athlete, and maintain these intensities for longer

Question 23

Physiological Adaptations - stroke volume and cardiac output

Answer 23

• Training results in an increase in SV as the size/strength of the left ventricle increases allowing heart to fill w/ more blood - increasing amount of O2 rich blood delivered to working muscles
• Training results in an increase in SV and CO, which increases blood flow (increased SV = increased CO)
• Increase in blood flow increases amount of oxygen-rich blood delivered to working muscles → increases workloads within aerobic training zone, delaying fatigue
• Means athlete can remove lactate + CO2 faster → athlete able to maintain higher intensities for longer

Question 24

Physiological Adaptations - oxygen uptake and lung capacity

Answer 24

• OU increases in response to training
• increase in the amount of O2 being transferred in the blood for muscles to use + more efficient delivery
• Lung capacity = strength of lung muscles + surrounding tissue are increased leading to efficient ventilation
• Increased VO2 is due to an increase in capillaries which allows more O2 and less CO2 (increased gas exchange)
• Trained athletes reach a steady state of O2 uptake quicker = contributing to outstanding endurance performance

Question 25

Physiological Adaptations - haemoglobin level

Answer 25

• Substance in red blood cells = binds with oxygen to transport it around the body
• Aerobic training stimulates production of more haemoglobin = to increase + improve ability to transport O2 to muscles where it is needed for energy production
• An increased haemoglobin level → increases workload at which athlete reaches their anaerobic threshold → allows to maintain higher intensities for longer periods
• Also improves performance → allowing faster recovery from acid build-up → allows higher anaerobic intensities to be used w/ shorter rest periods b/w each anaerobic workload

Question 26

Physiological Adaptations - muscle hypertrophy

Answer 26

• Refers to an increase in muscle size
• Immediate response to training = muscles fibres increase in size as more fluid goes to the muscle
• Muscles are stress/challenged + adapt to become stronger - through progressive overload
• Results in an increase in muscular strength + muscular endurance → improves performance by allowing athletes to exert a greater force + repeat movements more often

Question 27

Physiological Adaptations - effect on fast / slow-twitch muscle fibres

Answer 27

FAST TWITCH (White Fibres)
- explosive, used for strength/power and movements of high intensity + short duration
- muscle fibres contract quickly but fatigue easily
- adaptations in these fibres help use of anaerobic systems
- need to be specifically developed through particular types of training e.g. speed, plyometrics
- adaptations include: increased PC stores, hypertrophy, increased removal of lactate → helps reduce the acidic levels in muscle
SLOW TWITCH (Red Fibres)
- used for movement of long duration/contract slowly → low to moderate activity will recruit slow-twitch fibres
- Resistant to fatigue but unable to produce power
- these fibres have a high aerobic endurance capacity
- adaptations within these muscles assist in use of aerobic energy system
- adaptations include: increased glycogen + fat stores, capillary density