PDH&PE Core 2 //Factors Affecting Performance

Transcription

1 2018+ PDH&PE Core 2 //Factors Affecting Performance SUMMARY NOTES HSC

2 Table of Contents How does training affect performance?... 2 Energy Systems:... 2 Types of training and training methods:... 4 Principles of Training:... 6 Physiological adaptations in response to training:... 9 How can psychology affect performance? Motivation: Anxiety and Arousal: Psychology strategies to enhance motivation and manage anxiety: How can nutrition and recovery strategies affect performance? Nutritional Considerations: Supplementation: Recovery Strategies: How does the acquisition of skill affect performance? Stages of Skill Acquisition: Characteristics of the Learner: The Learning Environment: Assessment of Skill and Performance... 25

3 How does training affect performance? Energy Systems: Carbs, Fats and Proteins are broken down into ATP through various metabolic processes. ATP = Adenosine Triphosphate (only form of usable energy in the body). Chemical reaction occurs whereby one phosphate jumps off (ATP breaks down into ADP). ADP = Adenosine Diphosphate Heat and energy are produced through this breakdown. ADP is of no used and must be resynthesized to ATP to work again (where the three systems come into play). Energy systems often work together, with one system being predominant at one time. ATP/ CP Lactic Acid Aerobic Source of fuel Creatine Phosphate. Carbohydrates - stored in muscle as glycogen as well as in the blood as glucose. Carbohydrates, fats and protein (in events over 2 hours are where fats may run out come in). Efficiency of ATP Production Very Quick; Limited time. Quick; rapid fatigue - at large cost to body especially if pushed hard. Slower; endless supply (until nutrients run out) - extremely efficient. Each kreb cycle produces 38 ATP. This cycle is continuous. Duration of the system % effort. 30 sec (flat out) to 3 min (70-95% max effort) - fitter athletes = higher tolerance. Unlimited (until nutrients run out) at less than 70% of maximal effort. Cause of Fatigue Limited stores of ATP and CP in muscles. Anaerobic glycolysis results in pyruvic acid, which the production and accumulation of hydrogen ions, causing pain and fatigue. Depletion of carb, fat and protein stores. Overheating. Mental Fatigue. Accumulation of high levels lactic acid and the body not being able to remove this fast enough, causing pain and fatigue.

4 By- Products Heat. Lactic Acid (positively charged hydrogen ions in the muscle cell). Carbon Dioxide and Water. Rate of recovery 30 seconds to 2 minutes. 30 minutes to 2 hours (depending on amount of lactic acid produced). Up to 48 hours (depending on level of depletion). Process of Recovery CP replenished in presence of Oxygen. Lactic acid broken down in the presence of oxygen. Replenishment of nutrient stores through diet, specifically complex carbohydrates. Other Notes Only used in high intensity physical activity. Process of breaking down is referred to as anaerobic glycolysis. Process of breaking down is referred to as aerobic glycolysis. Phosphate breaks off ATP molecule. CP, which is stored in the muscle, is then attached for the reaction to occur again. Muscles only have a certain amount of CP. Main source of energy for activity lasting between 30 seconds and two minutes. Carbohydrates typically only last approximately an hour in relatively intense aerobic work. After that Lipolysis occurs (where fats are used instead). In elite athletes a mix is used to prolong carbohydrate use (glycogen sparing). Examples of use 100m sprint; Discus; Shot Put; High Jump; Triple Jump; Single Action Explosive Movement (SAEM); 400m sprint; 500m Canoe Sprint; 1000m Canoe Sprint; 200m Canoe Sprint; 200m Freestyle; Gymnastic Routines; Marathon; Canoe Marathon; Further Reading

5 Types of training and training methods: - Aerobic: - Any method of training where the aerobic system is the main energy system used - large muscle groups and maintained output. - Training should be based on the energy requirements of the sport and designed to be sport specific - link to other dot points! - Best suited to Endurance Athletes: - Marathoners, 1500m swimmers, triathlon. - 4 main training methods: - Continuous: Sustained activity at steady intensity (within aerobic training zone) 20+ minutes. - eg: Steady State 70% 2 hours (for kayak). - Two subtypes: - Low intensity/long Duration: Used to improve general condition. Getting Ks under the belt % of max focusing on distance. Boredom can become a major issue. - High intensity/moderate Duration: 80-90% of max with intermittent intervals of relief. Working at or near competition pace. Hard to do day to day as it is very demanding. - Fartlek: translates to speed play. Continuous but involves athletes varying speed throughout. Often sometimes utilises/improves both energy systems. Done on feel and body response. Particularly beneficial for athletes where sprint, stop, jog, change direction, accelerate etc. is commonplace in sport. - eg: Fartlek 12km (for kayak). - Aerobic Interval: Alternating Periods of work and short recovery. Rest is short to keep stress on system. Helps build not only endurance but also speed - better mimicry of sport specific situations. - eg: 10(500m on 3:30 turn arounds) (for kayak). - Circuit: people completing a succession of exercises at different stations until circuit is complete. Is good for specificity of exercises for individual sports. Often used in strength programs or flexibility programs. - Anaerobic: - Develops ATP-CP and Lactic Acid systems. - Boosts lactic acid tolerance. - High intensity work over short durations (<2 minutes). - Limited recovery periods - does not allow full recovery and thus keeps stress on system. - Best suited to speed or power athletes: - 100m sprinters; high jumpers; long jumpers; - Main training method: - Anaerobic Interval Training (AIT): Sprint training over short distances at maximal intensity. - Short AIT: <25 seconds - ATPCP - Medium AIT: >25 seconds <1 minute - Lactic Acid. - Long AIT: > 1 minute < 2 minutes - Lactic Acid/Aerobic. - eg: 10(10 sec on/20 sec off) (for kayak). Shorter interval and longer rest means using ATP-CP system.