Factors Affecting Performance by Roydon Ng Year 12 PDH Mr Woods
TABLE OF CONTENTS QUESTION 1 PAGE 2 ACCOUNT FOR THE DIFFERENT PHYSIOLOGICAL RESPONSES WHICH JACK ENCOUNTERED IN BOTH GAMES. (THIS SHOULD INCLUDE SPECIFIC DETAIL OF WHAT IS OCCURING WITH THE CARDIOVASCULAR SYSTEM AND AT THE CELLULAR LEVEL.) (10 MARKS) QUESTION 2 PAGE 4 RECOMMEND A 4 WEEK TRAINING PROGRAM WHICH WOULD ASSIST JACK IN MEETING THE ENERGY REQUIREMENTS OF THIS TYPE OF ACTIVITY. INCLUDE IN THIS HOW JACK CAN ALSO UTILISE THE FOLLOWING AREAS OF TRAINING TO IMPROVE PERFORMANCE: RESISTANCE TRAINING, INTERVAL AND PLYOMETRIC TRAINING AND FLEXIBILITY. (15 MARKS) QUESTION 3 PAGE 6 IN RESPONSE TO THE TRAINING PROGRAM, WHAT ADAPTIONS ARE LIKELY TO OCCUR IN JACK? (15 MARKS) BIBLIOGRAPHY PAGE 8 RESEARCH SOURCE LIST AND REFERECNES 1
n00b Jack l33t PHYSIOLOGICAL RESPONSES GAME 1 ONE HEART RATE Jack s resting heart rate was at 76 beats per minute before the start of the first game. During the course of the game, Jack s heart rate increased in the process of physical activity. Jack s heart rate during the game was around an average of 112 beats per minute. His heart rate increased a total of 47.37% STROKE VOLUME & CARDIAC OUTPUT The flow of blood around Jack s body is fairy even and steady as he did not require much ballastic movement during the first game. Jack would have not reached his maximum heart rate so therefore his stroke volume thresold would also not have been reached. The cardiac output in Jack s body would not have been working fast as he is not doing much exersice since the first team is not very good at basketball. OXYGEN UPTAKE & LUNG CAPACITY From Jack s comments after the initial game where he says that he could play at this pace all day indicates that his level of oxygen uptake has not increased as this is not much exercise. Jack at this stage would not require an extensive lung capacity since he does not need to move much when playing against Team 1. HAEMOGLOBIN LEVEL Jack s haemoglobin levels shoud have remained at a constant level and not been involved in much fluctuation as his aerobic training system has not been fully/properly used. MUSCLE HYPERTROPHY We can assume that Jack s muscles would have increased the mimimal percentage as a result of fluids flowing to the muscles during his light exercise in the game against Team 1. 2
EFFECT ON FAST/SLOW TWITCH MUSCLE FIBRES Jack s participation in the first game is low intensity exercise as describe in the case study. Since it was low intensity activty, it will result in slow-twitch fibres and increase sectional area of these fibres. Because the fast twicthing fibres in Jack s body have not been used, there should be little change on his muscles structure. GAME 2 TWO HEART RATE Jack s resting heart rate was 76 before the initial games. During the 2 nd game against the experienced players, he had to move at a higher level of intensity. His heart rate increase substantially as he is not a trained athlete and has only an average exercise level. Jack s heart rate increased a total of 110.53% during the second game. STROKE VOLUME & CARDIAC OUTPUT Since Jack s heart rate is rapidly beating because he is untrained, this will impact upon his stroke volume and cardiac output. Jack s stroke volume will be trying to pump out more blood to flow around his body to keep up with the intensified demand. The formula for calculating cardiac output is: Cardiac Output = Stroke Volume X Heart Rate. Because of the formula cardic output will also increase according to stroke volume and heart rate. OXYGEN UPTAKE & LUNG CAPACITY Jack s ventillation rate would be at a very rapid pace because he is competing against an experienced team. His VO2max would quickly be reached and Jack s ventillation rate would be near or at his full threshold capacity. HAEMOGLOBIN LEVEL The supply of blood in the body increase with exercise intensity and activity. So Jack s haemoglobin levels would be quite high in the 2 nd game. MUSCLE HYPERTROPHY By the conclusion of the 2 nd game against the experienced opponents, Jack s muscle hypertrophy would have expanded from the increased amounts of fluids flowing through his blood. Jack s muscles would have increased in size. EFFECT ON FAST/SLOW TWITCH MUSCLE FIBRES For Jack this is high intensity activity since latic acid and other factors have made him tired. So as a result of this level of exercise, Jack s fast twitch muscles have been used leading to a fairy substantial increase in his muslces size. 3
n00b pro l33t FOUR WEEK TRAINING PROGRAM Week 1 Week 2 Week 3 Week 4 Monday 2km run for 20 Circuit Training 1 1km swim for 20 REST DAY Tuesday 1km swim for 15 2km run for 15 Circuit Training 2 1km swim for 20 Wednesday 1km swim for 15 2km run for 15 2km run for 20 Circuit Training 1 4
Thursday 1km swim for 20 REST DAY 1km swim for 15 2km run for 15 Friday 2km run for 20 Circuit Training 2 1km swim for 20 REST DAY Saturday 1km swim for 15 2km run for 15 2km run for 20 Circuit Training 1 Sunday 1km swim for 20 REST DAY 1km swim for 15 2km run for 15 NOTES The run would be carried out on flat and hilly grounds. The swim would include 50m sprints of freestyle, backstroke, breastroke and butterfly. 5
CIRCUIT TRAINING 1 (REPEAT FOR 2 MIN & REST FOR 1 MIN) 5. Ball Dribbling Skills (15x) 1. Power Jumps (30x) 4. Trampoline Jumps (2 ) 2. Stretches (30x) 3. Shuttle Run (15x) CIRCUIT TRAINING 2 (REPEAT FOR 2 MIN & REST FOR 1 MIN) 5. "suicide" runs 20m 1. Straight leg jumps (20x) 4. Skipping (120x) 2. Rotational plank 3. Bench stepping (30x) 6
b4 training now PHYSIOLOGICAL ADAPTIONS As a result of training, Jack s fitness and skill level would have improved. He should be now able to perform at a higher level of intensity during sport. The following improvements are as a result of the four week training program. HEART RATE From the training program, Jack s fitness would have seen some slight improvements. His resting heart rate should be lowered from 76 to around 60. Jack should also be able to return to a lower heart rate after exercising. As a result of the training, a lower resting heart rate is achieved from a more effiecient cardiovascular system and also improvements to stroke volume. STROKE VOLUME AND CARDIAC OUTPUT Since Jack has been training, his resting heart rate has lowered and improvements to his stroke volume and cardiac output can be noted. The effect on the heart is that the left ventricle has become partially enlarged and is able to pump out more blood per minute. Cardiac output is the stroke volume multiplied by the heart rate, so therefore Jack s cardiac output will have increased post the training program. OXYGEN UPTAKE AND LUNG CAPACITY The amount of oxygen consumed in the body is known as the VO2max threshold. VO2max is a good indicator of endurance in the athlete. During medium to high intensity activities, the athlete s muscles require more oxygen. So Jack s VO2max would have increased along with his lung capacity. HAEMOGLOBIN LEVEL Because Jack should is able to absorb more oxygen during exercise due to improved lung capacity, his haemoglobin level will increase. Jack s haemoglobin level would have improved as his cardiorespiratory system has also been enriched by the four week training program. MUSCLE HYPERTROPHY 7
Short term gains such as more fluids in the muscles will be evident in Jack as a consqeuence of his participation in training. Fibres in his body will have gradually adapted to the increased load which is progressive overload so his muscle size will have increased and he would have bulked up. EFFECT ON FAST/SLOW TWITCH MUSCLE FIBRES If Jack maintains his training routine, Jack s fast twich fibres would have seen some changes towards its structure. The slow twitch muscle fibres will also experience expansions and movements. Jack s alactacid ATP/PC system will also be enhanced as a result of the four week training program. BIBLIOGRAPHY HSC Core 2 PDHPE Workbook - Factors Affecting Performance, -: Titan Education, p.1-36. (2011) Chapter 5 - How does training affect performance?, -: Titan Education, p.all. About.com (2011) Fast and Slow Twitch Muscle Fibers, [online] Available at: http://sportsmedicine.about.com/od/anatomyandphysiology/a/musclefiber Type.htm [Accessed: 22/11/11]. Boyn, A. (2010) PDHPE In Focus, Australia: McGraw-Hill, p.85-110. BrianMac Sports Coach (2011) BrianMac Sports Coach, [online] Available at: http://www.brianmac.co.uk/index.htm [Accessed: 22/11/11]. Browne, S. (2010) PDHPE Application and Inquiry,3rd ed. Australia: Oxford, p.80-144. Immediate Physiological Response to Training (2011) Immediate Physiological Response to Training, [online] Available at: http://pdhpe12.pbworks.com/w/page/10661224/immediate%20physiologi cal%20response%20to%20training [Accessed: 22/11/11]. 8
Marshu (2011) Find Percentage with Percent Increase Online Calculator, [online] Available at: http://www.marshu.com/articles/calculatepercentage-increase-decrease-percent-calculator.php [Accessed: 22/11/11]. NetFit (2011) Resting Heart Rate, [online] Available at: http://www.netfit.co.uk/fitness/test/resting-heart-rate.htm [Accessed: 22/11/11]. Peak Performance (2011) Circuit Training, [online] Available at: http://www.pponline.co.uk/encyc/circuit-training-sport-specific-circuitsfor-rugby-basketball-racquet-sports-and-athletes-trying-to-improve-theirspeed-41 [Accessed: 22/11/11]. Pyke, F. (2001) Better Coaching,2nd ed. Australia: Australian Sports Commission, p.99-209. Ruskin, R. (2001) Outcomes 2,2nd ed. Australia: Jacaranda, p.145-200. Scholary Sports Sites (2010) Scholary Sports Sites, [online] Available at: http://www.starkcenter.org/research/web/sportswebsites/ [Accessed: 22/11/11]. SportsMedWeb (2005) SportsMedWeb, [online] Available at: http://www.rice.edu/~jenky/ [Accessed: 22/11/11]. The University of Texas at Austin (2008) The College of Education, [online] Available at: www.edb.utexas.edu [Accessed: 22/11/11]. Wikipedia (2011) Hypertrophy, [online] Available at: http://en.wikipedia.org/wiki/hypertrophy [Accessed: 22/11/11]. 9