Factors influencing movement and performance

Question 1

ATP-PCr System

Answer 1

Energy source: phophocreatine
Duration of peak energy production: 5-10 seconds
Percentage contribution at rest: less than 5%
Percantage contribution at max intensity: 55%
Recovery time until repeat effort: phosphocreatine replenishment: 3-5 min with 50% in 1st 30 seconds
Intensity + duration of activity where the system is dominant ATP provider: maximal intensity (>95% and duration of 1-10 secounds)
Example: elite 100-m sprint

Question 2

Glycolytic

Answer 2

Energy source for ATP production: carbohydrate (glycogen)
Duration of peak energy production: 60-90 seconds
Percentage contribution at rest: 15%
Percentage contribution at max intensity: 40%
Recovery: 15 min to 2 hours
Cause of fatigue: accumulation of lactic acid
Waste products: lactic acid, hydrogen ions
Intensity: high (85-95%)
Example: 200m run

Question 3

Aerobic

Answer 3

Energy source: carb, fat, protein
Duration: as it’s low intensity (no limit)
Waste products: water + c02
Recovery time: Time to replace fuel stores (up to 48hrs
Cause of fatigue: Loss of muscle and liver glycogen and fat store
Contribution at rest: 80%
contribution at max intensity: 5%

Question 4

How to calculate max HR

Answer 4

max HR = 220-age

Question 5

Training methods

Answer 5

1. Continuous
   
   2. Anaerobic interval
   3. HIIT – high intensity interval training
   4. SIT – sprint interval training
2. Fartlek

Question 6

FIIT PRINCIPLE

Answer 6

Frequency: How often, how many times per day or week.

Intensity: How hard are you training, how hard are you working between 0-100% max effort, R.P.E or Heart rate (V02 max)

Type: What kind of training, many types 4 main: aerobic, anaerobic, strength and flexibility within these training types there are many different training methods.

Time: How long are you training, seconds (in a rep), minutes hours

Question 7

Immediate physiological responses to training: heart rate

Answer 7

Meanings: Beats per minute
Measured: pulse, HR monitor, or ECG
IR2E: Increases sharply, then stabilizes (fit) or keeps rising (unfit)
Cause of change: Increased intensity, oxygen demand, fitness level, nervous system

Question 8

Ventilation rate

Answer 8

Meaning: Ventilation Rate: Breaths per minute; measures air movement in and out of lungs

IR2E: increases

Cause of change: Higher intensity increases oxygen demand

Question 9

Stroke volume

Answer 9

Meaning: Blood pumped per beat (mL/beat)
IR2E: Increases until it plateaus
Causes: More intensity = greater need for oxygenated blood

Question 10

Cardiac output (CO)

Answer 10

Meaning: HR × SV = blood pumped per minute
IR2E: increases
Causes: More intensity = more oxygen needed by muscles

Question 11

Lactate levels

Answer 11

Meaning: Acidic byproduct of anaerobic exercise; measured in blood
IR2E: Acidic byproduct of anaerobic exercise; measured in blood
Causes: Intensity rises = lactate builds faster than it can be removed

Question 12

Health related components

Answer 12

Muscular strength

Cardiorespiratory endurance

Body composition

Muscular endurance

Flexibility

Question 13

Skill-related components

Answer 13

Speed

Power

Reaction time

Balance

Coordination

Agility