FQ 1 (2) Flashcards
(72 cards)
1
Q
Analyse each energy system by exploring:
(FRED Bought Flowers)
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A
- source of fuel
- efficiency of ATP production
- duration that the system can operate
- cause of fatigue
- by-products of energy production
- process and rate of recovery
2
Q
List the 3 energy systems:
A
- alactacid system (ATP/PC)
- lactic acid system (anaerobic glycolysis system)
- aerobic systems
3
Q
Aerobic = with/without oxygen
Anaerobic = with/without oxygen
A
With
Without
4
Q
Explain the process of the ATP/PC system: Steps
A
- Adenosine Triphosphate (ATP) Contains 3 phosphates held together by high energy bonds.
- ATP splitting occurs when the end phosphate is detached forming Adenosine Diphosphate (ADP), providing energy to muscular contraction (and producing heat).
- Creatine Phosphate (CP) assists in reforming (resynthesising) ATP by donating its phosphate atom. The high energy bond break between CP releases energy joining the P to ADP.
- ATP splitting occurs again, releasing energy with every bond break from the third phosphate until CP supplies are exhausted (typically 10 seconds)
5
Q
Explain the process of the Lactic acid/anaerobic glycolysis system
A
- Glycogen forms glucose which breaks into Pyruvic Acid (glycolosis), generating the formation of energy in the form of 2 ATP
- Pyruvic acid without the presence of Oxygen forms Lactic acid,breaking down further into Hydrogen ions and Lactate.
6
Q
Explain the process of the Aerobic Glycolysis System
A
- Glycogen forms glucose which breaks into Pyruvic Acid (glycolosis), generating the formation of energy in the form of 2 ATP.
- Pyruvic Acid with the presence of Oxygen forms Acetyl Coenzyme A and enters the Krebs Cycle. The krebs cycle produces an additional 2 ATP as well as Carbon Dioxide and Hydrogen Ions.
3.The hydrogen ions enter a process called the electron transport chain, producing 34 ATP.
7
Q
Lactic Acid:
- Source of fuel
- Efficiency of ATP production
A
- ATP produced by anaerobic glycolysis.
- ATP produced while glucose stores are available in muscles, oxygen supply not required.
8
Q
Lactic Acid:
- Duration that the system can operate
- Cause of fatigue
A
- 30-60 Seconds (3 minutes @ 75-80% effort)
- Increased accumulation of hydrogen ions (lactic acid)
9
Q
Lactic Acid:
- By-products of energy production
-Process and rate of recovery
A
- Lactic acid
- Removal of lactic acid by oxygen within 15-30 minutes (active recovery)
10
Q
Aerobic Energy:
- Source of fuel
- Efficiency of ATP production
A
- Carbohydrates, Protein, Fat
- ATP available through aerobic glycolysis, only suitable at rest or low intensity excercise
11
Q
Aerobic Energy:
- Duration that the system can operate
- Cause of fatigue
A
- At maximal effort 3-7 minutes (unlimited supply dependent on intensity)
- Depletion of glycogen, accumulation of hydrogen ions, hypothermia and hyperthermia
12
Q
Aerobic Energy:
- By-products of energy production
-Process and rate of recovery
A
- Carbon dioxide and water (sweat)
- Dependant on duration and intensity of activity (Continuous - 10-48 hours, Intermittent - 5-24 hours)
13
Q
Alactic ATP/PC:
- Source of fuel
- Efficiency of ATP production
A
- Creatine Phosphate
- ATP rapidly available, without oxygen supplies
14
Q
Alactic ATP/PC:
- Duration that the system can operate
- Cause of fatigue
A
- ATP supplies are exhausted after 1-2 seconds. CP enables resynthesis for another 10-15 seconds. At rest - CP supplies are restored within 2 minutes
- Maximum or near maximum effort cause fatigue. Fatigue is caused by inability to continously resynthesise ADP from CP. Fatigue is evident in events 10-15 seconds which require maximum effort.
15
Q
Alactic ATP/PC:
- By-products of energy production
-Process and rate of recovery
A
- No by-products which can cause fatigue. Muscular contractions will produce heat.
- Quick Recovery, within 2 minutes most ATP and CP supplies are restored. 50% of CP recovery occurs in first 30 seconds of rest.
16
Q
List Example of:
-ATP/PC (Alactacid)
-Aerobic
-Lactic Acid
A
- 100m running sprint
- Triathlon
- 400m run
17
Q
Define: Continuous Training
A
Training which is of a steady nature, assist in building aerobic base and suitable for events of a continuous nature.
18
Q
Define: Fartlek Training
A
Continuous training with busts of high intensity efforts. Overloads the anaerobic threshold.
19
Q
Define: Aerobic interval training
A
High intensity with recovery periods. Effective for anaerobic threshold overloading. Develops high levels of aerobic fitness.
20
Q
Define: Circuit Training
A
Combines a series of exercises carried out with minimal or no rest in between. Develops whole body fitness (aerobic, anaerobic and strength)
21
Q
Aerobic Training:
- Sports best suited
- Appropriateness
- Effect on performance
A
- Sports which require the use of the aerobic energy system, e.g. marathon, cycling, long distance swimming, rugby, netball, soccer.
- Builds aerobic base and capacity, increases anaerobic threshold, increases effort at a given heart rate, promotes faster recovery (lower heart rate, quicker, when at rest).
- Increases ability to perform for longer periods (higher VO2 Max), enables athletes to ‘surge’ within continuous activity, improves technique, and develops muscular endurance due to increased capacity to carry O2 to working muscles and increased blood volume. Increases use of fat as an energy source.
22
Q
Define: Plyometric Training
A
Involves explosive contractions, which consist of lengthening the muscle while it performs an eccentric
contraction, and then quickly shortening the muscle through a concentric contraction.
23
Q
What does Aerobic Training target?
A
The training will either target the ATP-PC or lactic
acid energy system, and similar to aerobic training can include various modes, duration, frequency and intensity. Anaerobic training targets, strength, power and speed through various training types including, Anaerobic interval, plyometric and agility.
Anaerobic intervals
0-6 secs – ATP-PC power
6-25 secs – ATP-PC capacity
25-40 secs – Lactic power
40-60 Seconds – Lactic capacity
24
Q
Anaerobic Training:
- Sports best suited
- Appropriateness
- Effect on performance
A
- Sports which require the use of the ATP-PC or lactic acid energy system e.g. athletic field events, weightlifting, sprints, tennis, rugby, netball
- Increases capacity to exert force/power, increases
acceleration speed and change of direction, increases
anaerobic capacity - Increases muscular power and efficiency of the ATP-PC and/or lactic acid energy systems. Improves acceleration and the amount of times an athlete can repeat powerful and explosive movements.
25
Define: Static
Stretching which does not require the athlete to move, focuses on one or more muscles. The most commonly used form of stretching due to its effectiveness and safety. Each muscle is stretched for 15-30 seconds.
26
Define: Dynamic
Involves progressive movements through the full range of motion. Allows for sports specific movements e.g. rotating arms at the shoulder joint for a swimmer
27
Define: PNF
Involves a static stretch followed by an isometric contraction followed by a static stretch. This is safe and effective for increasing flexibility and the bodies capacity to stretch.
28
Define: Ballistic
The inclusion of bouncing movements at the end of the range of motion. Risky due to chance of injury due to less control of stretch. Used by athletes with extreme flexibility needs e.g. gymnast.
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Flexibility Training:
- Sports best suited
- Appropriateness
- Effect on performance
- All sports will benefit from flexibility training, however, sports with greater range of movement, gymnastics, diving or hurdles will have more focus on flexibility training.
- Allows athletes to make developments in the extent they can move their body and co-ordination; allows for better body awareness.
- Provides for less tension in muscles, increase range of motion of joints, allowing for completion of more challenging movements, prevents injury, less soreness in muscles thus faster recovery time
30
What does strength training involve?
Strength training is beneficial to athletes as it assists with body composition, core support and posture. Strength training also improves performance by increasing muscular strength, power and endurance with the goal of developing muscle hypertrophy. Free or fixed weights, hydraulic weights or elastic resistance are used to develop strength training programs.
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For Strength Training To target the needs of the sport the following are considered:
- Number of sets and reps and the 1 repetition maximum
- Speed of contraction
- Type of exercise to be completed
32
Define Muscular Power
Requires athletes to exert force quickly.
1. Loads and repetitions are between muscular strength and endurance
2. Quick and explosive movements
33
Define Muscular Endurance
The ability to exert force over an extended period
of time
1. Reduced load
2. Higher repetitions (15+)
34
Define Muscular Strength
The amount of force the muscles can produce
1. Heavy loads (weight)
2. Lower repetitions (1-6)
35
Strength Training:
- Sports best suited
- Appropriateness
- Effect on performance
- All sports, but in particular power/strength based sports e.g. Weightlifting, rugby, sprinting
- Allows for muscle hypertrophy in specific muscle groups, increases Athletes muscular, power and endurance capacities, supports posture and joints
- Increases speed and or time an athlete can perform before fatigue occurs, improves technique due to increased hypertrophy of muscles around the joints. Decreases injury due to improved body composition
and skeletal support.
36
What are the 6 principals of training?
- Progressive Overload
- Specificity
- Variety
- Reversibility
- Training Threshold
- Warm up/Cool down
37
Define: Progressive Overload
Workload is increased over time to allow for improvements in performance. Once adaptation occurs, increase load. Overload is not endless.
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Define: Periodisation
Phases of training to allow for recovery, avoid injury and loss of motivation.
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Define: Specificity
Training that is specifically targeted at muscle movements, metabolic processes (e.g. predominant energy system) and movement.
40
Define: Reversibility
Adaptions made as a result of training are only maintained if training continues. If an athlete has an interruption to their training due to injury etc. detraining will occur.
41
Define: Variety
Variety allows for athletes to be exposed to a variety of movements and stimulus to increase their performance capacity and maintain focus.
Variety allows athletes to make changes to their training routine. When variety is applied, and is
specific to the demands of the sport, it can allow for an increase in:
- Motivation
- Interest
- Performance enhancements
Variety can also affect performance in that it can allow the athlete to balance their training to allow for active recovery.
42
Define: Active Recovery
Recovery or rest from regular training which still has an athletic component e.g. yoga or low intensity swimming.
43
Define: Training Threshold
The level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance.
Training thresholds allow for athletes to increase their performance in relation to aerobic and anaerobic capacity.
For an increase in aerobic fitness to occur athletes must train in the aerobic training zone. Not enough intensity will cause an athlete to plateau and too much intensity will cause the athlete to fatigue.
44
What is the Aerobic Training Zone?
The training zone between the aerobic and anaerobic threshold. Usually between moderate to high exercise. 60-80% of max HR.
45
What is the Anaerobic Training Zone?
The point at which lactic acid accumulates in the muscles. Also known as the lactic threshold.
46
Define: Warm up
The warm up enables the athlete to mentally and physically prepare for activity. The warm up usually consists of aerobic activity, stretching and sports specific movements.
47
Define: Cool down
The cool down can assist with recovery and both in the prevention of injury. The cool down consists of low intensity activity to assist the heart to return to resting heart rate. It also aids in the removal of lactic acid in the muscles thus decreasing recovery time.
48
Define Isometric
Isometric training is a strength training method where the muscle produces a force, but there is no change in muscle length.
e.g. Plank
49
Define Isotonic
A type of strength training where muscle contractions cause the muscle to change length and move a joint through a range of motion. This type of exercise involves both concentric (muscle shortening) and eccentric (muscle lengthening) contractions.
e.g. Push-ups
50
Define Isokinetic
A form of resistance training where the muscle contracts at a constant speed throughout the entire range of motion. This is achieved through the use of specialized equipment that controls the movement speed, ensuring a consistent resistance regardless of the muscle's effort
e.g. Dynamometers
51
List the 7 Physiological Adaptations to Training
- Fast & Slow Twitch Fibers
- Haemoglobin level
- Oxygen Uptake
- Lung Capacity
- Muscle Hypertrophy
- Heart Rate (Resting)
- Stroke Volume & Cardiac Output
52
Summarise Resting Heart Rate
The human heart beats to circulate blood around the body. Blood carries oxygen which allows
the body to produce energy (aerobically). When training increases, the heart rate is generally
lower at rest and during exercise. This is because stroke volume increases and the efficiency of the cardiovascular system increases.
53
Summarise Stroke Volume
The stroke volume refers to the amount of blood the heart is able to pump per heart stroke
(from the left ventricle). As an athlete increases their training, their stroke volume will increase
at rest and during exercise. An increased stoke volume allows for an increase in haemoglobin
levels in the blood.
54
How does stroke volume adapt with training?
- Left Ventricle increases in size
- Strength on contraction of the left ventricle increases
- Left Ventricle fills more completely during the diastole phase
- More blood in circulation
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What is the Diastole Phase?
The phase where the heart fills with blood. (prior to the systole phase)
56
What is the Systole Phase?
The phase where the heart contracts to ‘send’ blood to the body.
57
Summarise Cardiac Output
The cardiac output is the amount of blood that the heart can pump per minute. Cardiac output remains steady with the increase of training, however the heart becomes more efficient as it pumps more blood in less beats.
Is the multiplication of the heart rate by the stroke volume. Expressed in litres per minute.
CO = HR x SV
58
How does cardiac output adapt with training?
- Increased stroke volume
- During exercise cardiac output can be high due to high HR and SV – usually at max efforts
59
Summarise Oxygen Uptake
Oxygen uptake refers to the amount of oxygen an individual is able to consume per kilo of body
weight. It is expressed as 𝑉𝑂2 and is the most consistent way to measure the cardio respiratory
system. Oxygen uptake increases in response to training and allows for faster and more efficient
transportation of oxygen to the muscles.
60
How does oxygen uptake adapt with training?
- Increased number of oxidative enzymes
- Increased blood volume
- Increased myoglobin and haemoglobin
61
Summarise Lung Capacity
Lung capacity refers to the total amount of air that can be inhaled or exhaled during a breath.
Lung capacity works with oxygen uptake to export oxygen to the working muscles. The lung
capacity has little or no response to training.
62
How does lung capacity adapt with training?
- Increased blood volume
- More red blood cells
- May increase at max effort due to increased oxygen demand
63
Summarise Haemoglobin
Haemoglobin is the protein molecule in red blood cells that binds with oxygen from the lungs to the body's tissues. Haemoglobin is transported in the red blood cells and is responsible for the red colour of the cells. With training haemoglobin levels increase to increase the bloods capacity to carry oxygen.
64
How does Haemoglobin adapt with training?
- Increased number of oxidative enzymes
- Increased blood volume
- Increased myoglobin and haemoglobin
65
Summarise Muscular hypertrophy
Muscular hypertrophy is a physiological adaptation to training. As training increases, muscular
hypertrophy increases. Muscular hypertrophy occurs the most when participating in resistance
(strength/weights) training. The actual growth of the muscles occurs at rest as the body is
repairing the muscles. Thus, for the muscles to experience hypertrophy, they must be engaged
in some form of resistance training.
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How does Muscular hypertrophy adapt with training?
- Growth in the size of fast/slow twitch fibers
- Enhanced function occurs during rest and recovery phase after exercise
67
How does Muscular hypertrophy act at rest?
- Damaged muscles replaced through cellular process of fusing muscles fibers together to form new muscle protein strands
- Growth in size and function of muscle
- Increased capacity to contract strongly and or for longer periods of time
68
Summarise fast twitch and slow twitch fibres
People have two types of skeletal muscle fibres in their bodies, fast twitch and slow twitch
fibres. Slow twitch fibres are more suited to endurance events and fast twitch fibres for more
explosive and anaerobic events, as fast twitch fibres fatigue faster. These types of muscle fibres
cannot be changed, however you can increase muscular hypertrophy through resistance
(weights) training to focus on the development of fast and slow twitch muscle fibres in the
body.
69
How do fast twitch fibres adapt with training?
- Increased muscular hypertrophy
- Increased anaerobic function
- Increased removal of lactate, which helps reduce the acidic levels in the muscle
70
How do fast twitch fibres act at rest?
- Growth and repair of fibres following anaerobic resistance training
- Increased anaerobic enzymes for glycolysis
- Increased PC stores
71
How do slow twitch fibres adapt with training?
- Increased muscular hypertrophy
- Increased mitochondria and capillary density
- Increase in aerobic function
72
How do slow twitch fibres act at rest?
- Growth and repair of fibres following resistance training (high rep, low load)
- Increased glycogen stores
