Core 2 - Part 1 .notebookerinahscpdhpe.weebly.com/uploads/5/4/8/6/5486528/... · ꞏThe ATP/PC system is the quickest way to produce ATP and is used for short duration (6 8 sec),

Core 2 Part 1 .notebook

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Core 2 : Factors Affecting Perfomance

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Critical Questionsꞏ How does training affect performance? ꞏ How can psychology affect performance? ꞏ How can nutrition and recovery strategies

affect performance? ꞏ How does the acquisition of skill affect

performance?

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Syllabus

4. Physiological Adoptions in response to Training

‐ Resting Heart Rate‐ Stroke Volume and Cardiac output‐ Haemoglobin level‐ Oxygen Uptake‐ Fast & Slow Twitch Fibres‐ Muscle Hypertrophy

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Big Heading: How does training affect performance

Heading: Energy Systems and ATP

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Cont.. The transformation of food (chemical energy) to energy that the muscles can use (mechanical energy) is the role of the energy systems.

Energy provided by food is measured in kilojoules (kJ) ꞏ Carbohydrates main source of energy (16 kJ/g)ꞏ Fats energy at low medium intensity over long periods (37 kJ/g)ꞏ Protein only used as fuel in extreme cases (17kJ/g)

From these, ATP or adenosine triphosphate is produced and represents the most important substance in energy production.

www.youtube.com/watch?v=bbtqF9q_pFw#t=150

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Sub: ATP Compound (don't copy)

The ATP compound consists of a large molecule called adenosine (A) and three smaller molecules called phosphates (P). Each of the phosphates is held together by high energy bonds. The chemical structure of ATP is shown below

http://www.youtube.com/watch?v=bbtqF9q_pFw#t=150


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When the last phosphate is detached, energy stored in bonds between the phosphates becomes available and this is transferred to the cells.

In muscle cells, the energy from ATP allows the fibres to contract and make movement possible.

The body stores of ATP are only very small and without being replaced would be exhausted quickly

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However, ATP now has only two phosphates attached. In this state it is referred to as ADP (adenosine diphosphate) and is powerless to provide energy.

The body can form ATP by resyntheseising ADP back into ATP.

Energy from breakdown of food is used to combine the ADP and P back together to form ATP. This cycle of breaking down and resynthesising is what energy systems is all about

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Heading: Energy SystemsThe study of energy systems is about understanding how ADP is continually resynthesised to ATP to provide us with energy to power bodily functions regardless of duration and intensity.The three systems that make ATP available are:• the alactacid system (commonly called the ATP/PC system)• the lactic acid system (glycolytic system)• the aerobic system (oxygen system).

These systems are commonly called energy pathways because they each supply ATP but use different processes to do so. How well the system resynthesises ATP determines its efficiency in energy production.

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Sub: Alactacid System (ATP/PC)

ꞏ The ATP/PC system is the quickest way to produce ATP and is used for short duration (6 8 sec), high intensity activities like sprints, long jump or diving.

ꞏ This system can perform without oxygen (Anaerobic)ꞏ The source of fuel for this system in Creatine Phosphate (CP).

www.youtube.com/watch?v=uCmNQQWlrc0#t=164

www.youtube.com/watch?v=BR3dDO1Sz0E#t=44

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Sub: Lactic Acid System ꞏ Following 6-10 seconds of maximal exercise, CP supplies are exhaustedꞏ ATP still needs to be produced to provide energy, assuming activity

continues e.g 400mꞏ CP supplies are at a low level, so a different fuel source must be usedꞏ Immediate sugar supplies circulating in the blood (blood sugar/glucose),

as well as, our sugar storage supplies in the muscle and liver (Glycogen) . ꞏ The process of using Glycogen or Glucose as fuel is called Glycolysis.ꞏ This system can also perform without oxygen (Anaerobic).ꞏ This system has a bi-product of pyruvate then lactate which rises as

intensity increases.

www.youtube.com/watch?v=PU3yd5NkLkY

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Sub: Aerobic System• Physical activity lasting more than a few minutes requires the presence of oxygen to ensure the continuation of muscular contraction.• The aerobic system can use CHO, fats, and protein as its source of fuel, though protein is used sparingly. The aerobic system uses aerobic glycolysis, the Krebs cycle and the electron transport chain in its production of ATP. I• This systems produces the most ATP of all systems• Hydrogen Ions does not accumulate as oxygen is present but this systems does produce carbon dioxide, heat and water. • This system will only fail when the body runs out of fuel.

www.youtube.com/watch?v=PQMsJSme780

http://www.youtube.com/watch?v=uCmNQQWlrc0#t=164http://www.youtube.com/watch?v=BR3dDO1Sz0E#t=44http://www.youtube.com/watch?v=PU3yd5NkLkYhttp://www.youtube.com/watch?v=PQMsJSme780


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Questions

https://www.youtube.com/watch?v=LtO-DzWj0fc


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Quick Questions1. Name the 3 energy systems?

2. Identify a sport and identify the dominant energy system used?

3. What two energy systems require no oxygen?

4. Name the molecule that we use to produce energy?

5. What are the by products of the aerobic system?

6. How long does the ATP/PC system last at maximal use?

7. Where is Glycogen stored?

8. A marathon runner needs to sprint to the finish line. What energy system would be dominant?

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Heading: Types of Training Methods The types of training movements utilised and the specific movement patterns adopted should mimic the demands of the sport. As an example, an explosive sprint athlete will prepare very differently from a marathon runner.

The 4 Types of Training:

ꞏ Aerobic (continuous, fartlek, aerobic interval, circuit)

ꞏ Anaerobic (anaerobic interval)

ꞏ Flexibility (static, ballistic, PNF, Dynamic)

ꞏ Strength (isometric, isotonic, isokinetic)

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Sub: Aerobic TrainingAerobic training uses the aerobic system as the main source of energy supply.

Sub sub:Continuous training is an extended, predominately steadystate training session that lasts no less than 15 to 20 minutes. Continuous training is the most commonly considered training method for aerobic development.

This form of training is most effective for endurance sports like:

Paste in continuous table

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Sub sub: Fartlek Training

Fartlek means ‘speed play’. It is an extended continuous training session with intermittent bursts of speed throughout the session. Therefor both the aerobic and anaerobic systems can be targeted.

Example of fartlek training• fartlek session (30 minutes approximately):– twolap (800 metres) jog at 70 per cent– 100metre stridethrough at 85 per cent– twolap jog (800 metres) at 70 per cent– 200metre intense run at sprint at 90 per cent• repeat six times.

Paste in table

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Sub sub: Interval training (aerobic)

Interval training involves intermittenttraining at higher training intensitieswith defined work and rest periods todevelop the aerobic energy system.

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Sub sub: Circuit TrainingCircuit training is an arrangement of activities that require an athlete to spend time at a station before moving to a new station.

Specific needs can be developed by changing the length of time at each station, the reps completed and the rest periods between stations.


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Sub: Anaerobic TrainingSub sub: Anaerobic interval Anaerobic training is used by athletes in non endurancesports, and is effective in developing strength, speed and power. It is also used by body builders to build muscle mass.ꞏ Does not call on oxygen to supply energy demandsꞏ Training involves high intensity activities for shorter durationsꞏ Longer rests are given between intervals to enable the creatine

phosphate to be replenished.ꞏ Enough rest time must be given otherwise it become aerobic training.

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Sub: FlexibilityAn athlete who is flexible is more likely to avoid injury as well as being able to perform skills at a higher level.

An effective flexibility program will:ꞏ Improve muscle co‐ordinationꞏ Improve ability of muscles to stretchꞏ Reduced injury riskꞏ Reduced soreness and tension

Sub Sub: Static

ꞏ Involves gradual lengthening of the muscle and held for 30 secs to two mins

ꞏ Should be stretched until muscle is felt with tensionꞏ It is a safe and effective method as it is slow and sustained

www.youtube.com/watch?v=GhIsu4HIgIE

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Sub Sub: Ballistic Stretchingꞏ Ballistic stretching is a form of stretching that consists of repeated movements that bounce, jerk or swing through the endrange of motion. Example; bouncing down repeatedly to touch your toes.

ꞏ This type of stretching can lead to injury if the a through warm up has not been completed.

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Sub Sub: Proprioceptive Neuromuscular Facilitation (PNF) ꞏ Involves gently, static stretch followed by an isometric contraction

against a resistance (often a partner) followed by another stretch.ꞏ Min 30 seconds for the passive stretchꞏ This process is often repeated twiceꞏ Not usually advised directly before competitionꞏ Can produce excellent results

ꞏ http://www.youtube.com/watch?v=4GWlJMSAlu4

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Sub Sub: Dynamicꞏ Involves rhythmical movements of major muscle groups to be

used in the activity.ꞏ Stretching is generally slow, gentle repetition of movementsꞏ Each movements should be repeated at least 12 times.ꞏ E.G. Large arm circles of swimmers/high knees for hurdlers.

ꞏ http://www.youtube.com/watch?v=v1q4l1bkKY4

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Homework (question book)

Term Definition

Rep

No of reps

Set

Repetiton Max

Training frequency

1RM

http://www.youtube.com/watch?v=GhIsu4HIgIEhttp://www.youtube.com/watch?v=4GWlJMSAlu4http://www.youtube.com/watch?v=v1q4l1bkKY4


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Yr 11 RevisionTypes of Muscle contractionsIsotonic - Causes muscle length to change as tension is developed. ꞏ Concentric - Shorten. Example: ꞏ Eccentric - Lengthen. Example:

Isometric - muscle length does not change. Example:

Isokinetic - When tension is developed in a muscle throughout its entire range of motion. One of the most effective strength training methods. Machines are required to complete.

www.youtube.com/watch?v=T3OiOJ6x34

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Sub: Strength Training Strength training consists of a variety of resistance exercises and methods that promote muscular contractions, which build muscular size, strength and power. Muscle enlargement and growth is called hypertrophy.Resistance can be:• Body weight • Barbells/dumb bells (free weights) • Weight machines (fixed weights) • Medicine Balls• Hydraulic resistance machines • Resistance bands • Water (aqua aerobics)

Homework: Describe the positives and negatives of each type of strength training?

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Guidelines for Strength Training

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Exercises for specific muscle groups

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QuestionUsing tables 5.10 and 5.11, a develop a balanced strength training program for power and one for hypertrophy. Compare and contrast the two programs.

You may use the FITT principle to assist you

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Revision of Training Methods Video

www.youtube.com/watch?v=iLDtTgtJCS4#t=57

http://www.youtube.com/watch?v=T3OiOJ6-x34http://www.youtube.com/watch?v=iLDtTgtJCS4#t=57


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Heading: Principles of TrainingA major objective of training is to improve performance. There are 6 principles of training that can be applied to all types of training to improve performance:

ꞏ PROGRESSIVE OVERLOAD

ꞏ SPECIFICITY

ꞏ REVERSIBILITY

ꞏ VARIETY

ꞏ TRAINING THRESHOLDS

ꞏ WARM UP & COOL DOWN

Make a mind mapAcronym: RSVP To Wonderland

www.youtube.com/watch?v=xywLlv4mxQ

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Sub: Progressive Overload Progressive overload refers to training becoming gradually harder the better or stronger you become.The body adapts to training demands and will plateau if training is not progressed:• Increase the volume (longer time, more reps, distance etc)• Increase intensity (speed or effort)• Decrease recovery timeCare must be taken not to increase to quickly as overtraining may cause injuries

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Sub: Specificity This principle states that the training activity should be specific to the:ꞏ Task requirementsꞏ Energy systemsꞏ Muscle groupsꞏ Components of fitness

For example, a marathon runner needs to develop ꞏ Running styles/actionsꞏ Aerobic energy systemꞏ Predominately leg muscles (not shoulders)ꞏ Train for endurance – not power

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Sub: Reversibility Reversibility can colloquially be explained as ‘useit or lose it’. The effects of training will begin todiminish if training stops. Within two weeks ofceasing to train, muscle density will decrease andthe positive effects of cardio training will beginto diminish. The longer period you train for the longer it takes to 'lose it'.

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Sub: VarietyVariety in training is needed to keep the individual or team focussed and motivated. Lack of variety leads to boredom and loss of interest.

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Sub: Training Thresholds

Training thresholds are the minimum amount of exercise required to produce an improvement in fitness. There factors affect it:ꞏ Heart Rateꞏ Ventilation rateꞏ Blood lactate levels

They are usually described in terms of Max HR or V02 Max.

www.youtube.com/watch?v=cA25TNx2PNo

http://www.youtube.com/watch?v=xyw-Llv4mxQhttp://www.youtube.com/watch?v=cA25TNx2PNo


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Sub Sub: Aerobic ThresholdsThe Aerobic threshold is the minimum intensity level that the will produce an improvement. The aerobic threshold is around 70% max HR (depending on person).

The training zone would be between 70% to 80% of max HR. The higher % the greater the training effect.

Your aerobic threshold does move as you continue training.

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Sub Sub: Anaerobic ThresholdsThe Anaerobic threshold is the intensity level where lactic acid levels increase rapidly. Approx. 80% of max HR.

The training zone is 80 to 90% max HR

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Quick Questions

1. What is your maximum heart rate?

2. What is your aerobic threshold (answer in HR)

3. What is your aerobic training zone (answer in HR)

4. What is anaerobic threshold (answer in HR)

5. What is anaerobic training zone (answer in HR)

Check your notes for percentages

You may use your phone as a calculator

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Sub: Warmup & Cool down

Warm Up involves getting the body ready for the training activity.ꞏ Increases blood flow to working musclesꞏ Increases body temperature making muscles, ligaments, tendons more elasticꞏ Extra elasticity reduces likelihood of injuryꞏ Activates motor neurons (switches players on of the task)ꞏ Should also include skill rehearsal

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Cool Down is effectively the same as the warm up but in reverse.ꞏ Allows for active recovery (gives time for body to return blood to heart

rather than blood pooling in muscles)ꞏ Allows the oxygenated blood to flush out the waste products formed

during activity.ꞏ Should also incorporate a session of stretching which reduces muscle

soreness and aids recovery.

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Heading: Physiological Adaptations in Response to Training

Sub: Resting Heart Rate

Adaptations are the result of a training stimulus that causes the human body to adapt, change and become more efficient. In doing so, the body is responding to the stimulus in a way that ensures it is better able to endure or cope with the physical stress being asked of it.

ꞏ Heart rate measures the intensity of exercise and your general fitness level

ꞏ Aerobic training decrease resting heart rateꞏ Untrained resting between 7280ꞏ Athletes around 5060 (can get to 30)


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Paste in under notes

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Sub: Stroke Volume and Cardiac OutputStroke volume is the amount of blood pumped from the left ventricle per beat

Cardiac output is the amount of blood from the left ventricle per minute. HR x SV = Cardiac Output

ꞏ Regular Training increases the size and wall thickness of the left ventricle.

ꞏ Thus increasing stroke volume at rest and during exercise

ꞏ Cardiac output at rest remains steady even with training, but during exercise for trained athletes cardiac output is much higher than untrained.

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Paste under notes: Stroke Volume

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Paste in under notes: Cardiac Output

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Sub: Oxgen Uptake It indicates the amount of oxygen the body can use in 1 min (usually in mL or L)• Oxygen uptake is also called V02 max• VO2 max is regarded as the best indicator of cardiorespiratory endurance.• Aerobic training can increase a person’s maximal oxygen uptake, or max VO2, by 20–40 per cent. (usually 8 12 weeks)• Training increases the amount Mitochondria and capillaries


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Sub: Lung CapacityRefers to the max amount of air that your lungs can hold• This remains relatively unchanged with training• However the lungs do breath more deeply and forcefully after training due to the muscles involved in breathing increasing in strength. (This is called Vital Capacity) • Males (6000mL) generally have a higher lung capacity than females.

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Sub: Haemoglobin LevelsHaemoglobin is the substance in the blood (RBC) that binds Oxygen and transports it around the body.ꞏ Haemoglobin levels increase with trainingꞏ Increasing oxygen carrying capacityꞏ Max increase is around 20%ꞏ Training at high altitudes increases training effects.

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Sub: Muscle HypertrophyThis refers to an increase in muscle size.ꞏ As an immediate response to training, the muscle

fibres increase in size as more fluid goes to the muscle (pump).

ꞏ As a response to extended resistance training, the muscles fibres will increase in size, while the length of the muscle remains unchanged.

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Sub: Fast/Slow Twitch Muscle Fibres There are TWO major types of muscle fibres found in muscle tissue:• slowtwitch (ST) – also known as type I or red muscle fibres. Used for endurance sports e.g marathons• fasttwitch (FT) – also known as type II or white muscle fibres. Used for fast/power sports e.g sprinting, weightlifting

It is now commonly recognised that FT or type II can be further categorised into:ꞏ Type IIa A mix of both fast and slow twitch fibresꞏ Type IIb Pure fast twitch fibres

Training type will effect which fibre is being affectedꞏ Low to mod activity will increase the size of STꞏ Fast activity will will increase the size of FTꞏ Fast Twitch Type IIa will respond to the specific type of training

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www.youtube.com/watch?v=1l1TsvPOow

www.youtube.com/watch?v=Uxwh2IIg_Z0

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http://www.youtube.com/watch?v=1l1-TsvPOowhttp://www.youtube.com/watch?v=Uxwh2IIg_Z0


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Revision Activity – Homework due WednesdayStudents are to use your question book1.Explain how ATP provides energy for muscular contractions2.Identify aerobic training activities that would benefit a 200m swimmer3.Distinguish the roles that interval training can play for aerobic and

anaerobic performance4. Outline the adaptations that can occur as a result of aerobic training5. Explain why an effective training program takes into consideration all

training principles

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Core 2 - Part 1 .notebookerinahscpdhpe.weebly.com/uploads/5/4/8/6/5486528/... · ꞏThe ATP/PC system is the quickest way to produce ATP and is used for short duration (6 8 sec),