Core 2: Factors Affecting Performance

Question 1

ATP/PC system - how efficient?

Answer 1

Very efficient - rapidly available ad does not require oxygen.

Question 2

ATP/PC system - what is the duration?

Answer 2

2 seconds of ATP and 10 seconds of CP

Question 3

ATP/PC system - what is the cause of fatigue?

Answer 3

Depletion of fuel - re-synthesis does not occur (ADP into ATP).

Question 4

ATP/PC system - what is the by product?

Answer 4

Heat due to muscular contractions

Question 5

ATP/PC system - what is the recovery rate?

Answer 5

Within 2 minutes, 50% CP is replenished in first 30 secs. No longer than 4 minutes.

Question 6

ATP/PC system - examples

Answer 6

jumpers, lifters, throwers

Question 7

Lactic acid system - source of fuel

Answer 7

Carbohydrates, broken down into glucose stored as glycogen.

Question 8

Lactic acid system - efficiency

Answer 8

Very efficient

Question 9

Lactic acid system - the duration

Answer 9

Effected by intensity, 30 secs at 95% or as long as over 3 minutes.

Question 10

Lactic acid system - cause of fatigue

Answer 10

OBLA (onset of blood lactate accumulation), build up of lactic acid.

Question 11

Lactic acid system - rate of recovery

Answer 11

20 minutes to 2 hours to remove lactate from blood

Question 12

Lactic acid system - by product

Answer 12

Pyruvic acid. In absence of oxygen forms lactate and hydrogen ions. Used by cells, 65% into CO2 and H20, 20% into glycogen, 10% protein and 5% glucose

Question 13

Lactic acid systems - examples

Answer 13

400m sprint, 100m freestyle

Question 14

Aerobic system - source of fuel

Answer 14

Glucose (carbs), free fatty acids, protein in extreme cases.

Question 15

Aerobic system - efficiency

Answer 15

Efficient and endless at low intensity

Question 16

Aerobic systyem - duration

Answer 16

From 2-3 minutes after fatigue of LA system up to days.

Question 17

Aerobic system - cause of fatigue

Answer 17

Depletion of glucose, possible respiratory or circulatory problems.

Question 18

Aerobic system - by product

Answer 18

CO2 exhaled, H20 perspires.

Question 19

Aerobic system - rate of recovery

Answer 19

Correlation between intensity and recovery

Question 20

Aerobic system - examples

Answer 20

Marathon, triathlon

Question 21

What are the principles of training?

Answer 21

Progressive overload, specificity, reversibility, variety, training thresholds, warm up and cool down

Question 22

What is progressive overload?

Answer 22

Gradually increasing the load that your body is working against. Achieved by altering intensity of session, the bio like of the session and the frequency of training.

Question 23

What is specificity?

Answer 23

Implies a close relationship between training activities and those used in the event. Muscle - appropriate muscle groups being trained.
Movement - movement patterns match those performed in competition
Metabolic - energy systems are being trained in the proportions to which they contribute in competition.

Question 24

What is reversibility?

Answer 24

Decline of any gain made by an athlete if training was stopped for an extended period of time.

Question 25

What is variety?

Answer 25

Different ways to achieve the training objective of an athlete while reducing boredom.

Question 26

What are the training thresholds?

Answer 26

2 points that indicate athlete/athletic improvement to occur.

• with sufficient frequency
• at a high enough intensity
• for sufficient length of duration (usually 20 minutes min).

Question 27

What is the purpose of a warm up?

Answer 27

Using major muscle groups, designed to raise body temp and its structure eg muscles.

Question 28

What is the purpose of a cool down?

Answer 28

Bringing the HR back to normal to take strain off the heart and prevent blood pooling in the extremities of the body eg feet.

Question 29

What are the types of training?

Answer 29

• Aerobic (continuous, fartlek, aerobic interval & circuit)
• Anaerobic (anaerobic interval)
• Flexibility (static, ballistic, PNF)
• Strength training (free/fixed weights, elastic, hydraulic)

Question 30

What are some examples of aerobic training?

Answer 30

distance running, cycling, swimming.