Factors Affecting Performance

Question 1

What is ATP?

Answer 1

Adenosine Triphosphate

• Provides energy to all working muscles in body

Question 2

Structure and Breakdown of ATP

Answer 2

• 3 phosphate molecules

- Bonds breaking and releases energy

Question 3

How many energy systems are there in the body and what are they?

Answer 3

3 energy systems

• Alactacid system (ATP/PC)
• Lactic Acid System
• Aerobic System (uses oxygen)

Question 4

ATP/PC Summary

Answer 4

• Intensity: High, max effort
• Fuel: Creatine Phosphate (CP)
• Production: Very limited small stores
• Duration: 1-10secs max intensity
• NO OXYGEN (Anaerobic energy)
• Activities: 100m sprint, shot put, weight lifting
• Fatigue when CP depleted
• No by-products
• Recovery: 2-3 mins

Question 5

Lactic Acid Summary

Answer 5

• Intensity: Intense up to 3 mins
• Fuel: glycogen stored as glucose
• Production: limited
• NO OXYGEN
• Duration: 10-30 secs max energy, 3 mins near max
• Activities: 200m sprint/swim, 400m/800m run
• Fatigue: Accumulation of lactic acid is muslces
• By-product lactic acid
• Recovery: up to 90 mins

Question 6

Aerobic System (oxygen) Summary

Answer 6

• Intensity: low, last long time
• Fuel: Carbs, Fats, Protein
• Production: Unlimited
• Duration: Long endurance events
• USES OXYGEN
• NO by-product
• Activities: jog, walk, marathon, fitness class
• Recovery: 24+ hours

Question 7

Types of training (Hint: A,A,S,C,F)

Answer 7

• Aerobic
• Anaerobic
• Strength
• Contractions
• Flexibility

Question 8

Aerobic Training Summary

Answer 8

• Uses O2
• Heart rate raised to appropriate target HR remain in zone 20mins
• Types: Continuous, Interval, Fartlek, Circuit (CIFC)
  Continuous: training over long distance/time period
  Interval: session divided periods work/rest
  Fartlek: speed/enviro varied
  Circuit: diff stations keep HR up move round