Factors affecting performance Flashcards
What are the three energy systems?
Alactic acid system (ATP)
Lactic acid system
Aerobic system
What is the acronym for the energy systems?
So energy does feed big rangas Source of fuel Efficiency of ATP Duration Fatigue By products Recovery
What are all the main points of the alactic acid system (ATP-PC)
Source of fuel- phosphocreatine Efficiency of ATP- very quick/very limited Duration- High intensity 95-100% Fatigue- 8-10 seconds By products- Nil Recovery- 50% in 30 sec
What are the main points of the lactic acid system?
S- Glucose in the blood, carbs for the muscles and liver E- Limited D- Relatively high intensity 70-95% F- 30 sec- 3 mins B- Lactic acid R- 20 mins - 2 hrs
What are the main points of the aerobic system?
S- Glucose for the blood, carbs, fats and occasionally protein
E- Slow production but endless supply
D- Endless supply at low-mod intensity, below 70%
F- “ “
B- carbon dioxide and water
R- Up to 48 hrs.
What is the acronym for aerobic training?
FACC Fartlek Aerobic interval Continuous Circuit training
What are some key points about Fartlek training?
- Also known as speed play
- Is performed over alternate terrain
- Has continuous efforts interspersed with high intensity bounts
- Bursts of high intensity usually last 5-10 seconds every 2-3 mins
What are some key points about Aerobic Interval training?
- Involves periods of rest and recovery interspersed with periods of exercise and work.
- Major variable are intensity and duration.
- For this to be in the aerobic threshold the athlete must near there max VO2 but not cause fatigue.
- (70-95% MHR)
What are some key points about Continuous training?
- Heart rate must be elevated and maintained.
- May not be sport specific
- Should be performed for a minimum of 20 mins although recommendations are for 30 mins - 2 hrs.
What are some key points about Circuit training?
- Usually includes 6-10 strength type exercises
- Allows athlete to work on many different muscle groups
- Can be highly sport specific
- Involves fix circuits (resistance and reps are set, the adv to this is that the athlete can record time and work on improving it)
- Involves Individual resistance circuits (Athletes can work at their own pace.)
What is static stretching?
Static stretching - gradual lengthening of a muscle to a certain point where it is held for 10-30 seconds
What is ballistic stretching?
Also known as the bounce stretch, places great pressure on the muscle fibers thus it has been deemed as dangerous.
What is PNF stretching?
Involves a static stretch, and isomeric contraction followed by another static stretch.
What is a dynamic stretch?
Stretches muscles over cross joints.
What strength training involve?
Hydraulics- remove the force of gravity in that the user needs to work through full ROM.
Elastics- Also known as resistance training. Used for the development of strength and power. Portable, easy to use, effective, cheap.
Free/fixed weights- Free weights do not constrain user to specifics individuals required to put in more effort.
What are the principles of training?
RSVPTW Reversibility Specificity Variety Progressive overload Training threshold Warm up, stretching, cool down
What is reversibility?
It is that the effects of training are reversible. If a person stops exercising training effects will be lost. After only one or two weeks physiological reductions can occur. Developing a fitness program that can halt the decrease in muscle atrophy is ideal.
What is specificity?
The exercise being used in training should be specific to the task required, energy systems and muscle groups required in sport. Cross training can be used but it is not recommended as the full time program.
What is variety?
To enter the autonomous stage often athletes need to train for many years however this can become boring and repetitive leaving the athlete uninterested. Unlike specificity it does not necessarily improve the athletes performance but makes training more enjoyable.
What is progressive overload?
The body has to responses to training a repair response and an adaption response.
Training affect is produced when the tissue or system is worked harder than usual, as the body adapts training should be progressively increased.
What is training threshold?
Threshold is the starting point to a new state of experience. Training threshold encompasses heart rate, ventilation and blood lactate.
What are warm ups?
Prepare the body for activity, get the blood flow pumping, increasing temperature and making muscles more elastic. Generally involve stretching.
What are cool downs?
The reverse of warm ups, they should reduce lactate build up within the blood, allows for blood to drain rather than pooling within the muscles and flushes out all waste products.
What are the physiological adaptions?
HOMERS Heamoglobin levels Oxygen uptake Muscle hypertrophy Efficiency of fast twitch and slow twitch muscle fibers Resting heart rate Stroke volume / cardiac output
