Core 2 : Factors Affecting Perfomance Create a title page Critical Questions How does training affect performance? How can psychology affect performance? How can nutrition and recovery strategies affect performance? How does the acquisition of skill affect performance?
Syllabus Mindmap
Big Heading: How does training affect performance Heading: Energy Systems and ATP 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) Carbohydrates - main source of energy (16 kj/g) Fats - energy at low -medium intensity over long periods (37 kj/g) 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
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 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
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 Heading: Energy Systems The 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.
Sub: Alactacid System (ATP/PC) 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. This system can perform without oxygen (Anaerobic) The source of fuel for this system in Creatine Phosphate (CP). www.youtube.com/watch?v=br3ddo1sz0e#t=44 www.youtube.com/watch?v=ucmnqqwlrc0#t=164 Sub: Lactic Acid System Following 6-10 seconds of maximal exercise, CP supplies are exhausted ATP still needs to be produced to provide energy, assuming activity continues e.g 400m CP supplies are at a low level, so a different fuel source must be used Immediate sugar supplies circulating in the blood (blood sugar/glucose), as well as, our sugar storage supplies in the muscle and liver (Glycogen). The process of using Glycogen or Glucose as fuel is called Glycolysis. This system can also perform without oxygen (Anaerobic). This system has a bi-product of pyruvate then lactate which rises as intensity increases. www.youtube.com/watch?v=pu3yd5nklky
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 carbs, fat and even protein. Its prefers carbs and will begin to use fat after about an hour. This systems produces the most ATP of all systems Lactic acid 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
Questions October 10, 2016
Quick Questions 1. 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? 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: Aerobic (continuous, fartlek, aerobic interval, circuit) Anaerobic (anaerobic interval) Flexibility (static, ballistic, PNF, Dynamic) Strength (isometric, isotonic, isokinetic)
Sub: Aerobic Training Aerobic training uses the aerobic system as the main source of energy supply. Sub sub:continuous training is an extended, predominately steady-state 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 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): two-lap (800 metres) jog at 70 per cent 100-metre stride-through at 85 per cent two-lap jog (800 metres) at 70 per cent 200-metre intense run at sprint at 90 per cent repeat six times. Paste in table
Sub sub: Interval training (aerobic) Interval training involves intermittent training at higher training intensities with defined work and rest periods to develop the aerobic energy system. Sub sub: Circuit Training Circuit 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.
Sub: Anaerobic Training Sub sub: Anaerobic interval Anaerobic training is used by athletes in non endurance sports, and is effective in developing strength, speed and power. It is also used by body builders to build muscle mass. Does not call on oxygen to supply energy demands Training involves high intensity activities for shorter durations Longer rests are given between intervals to enable the creatine phosphate to be replenished. Enough rest time must be given otherwise it become aerobic training. Sub: Flexibility An athlete who is flexible is more likely to avoid injury as well as being able to perform skills at a higher level. An effec>ve flexibility program will: Improve muscle co-ordina>on Improve ability of muscles to stretch Reduced injury risk Reduced soreness and tension Sub Sub: Static Involves gradual lengthening of the muscle and held for 30 secs to two mins Should be stretched un9l muscle is felt with tension It is a safe and effec9ve method as it is slow and sustained www.youtube.com/watch?v=ghisu4higie
Sub Sub: Ballistic Stretching Ballistic stretching is a form of stretching that consists of repeated movements that bounce, jerk or swing through the end-range of motion. Example; bouncing down repeatedly to touch your toes. This type of stretching can lead to injury if the a through warm up has not been completed. Sub Sub: Proprioceptive Neuromuscular Facilitation (PNF) Involves gently, sta.c stretch followed by an isometric contrac.on against a resistance (o9en a partner) followed by another stretch. Min 30 seconds for the passive stretch This process is o9en repeated twice Not usually advised directly before compe..on Can produce excellent results hep://www.youtube.com/watch?v=4gwljmsalu4
Sub Sub: Dynamic Involves rhythmical movements of major muscle groups to be used in the ac.vity. Stretching is generally slow, gentle repe..on of movements Each movements should be repeated at least 12.mes. E.G. Large arm circles of swimmers/high knees for hurdlers. hep://www.youtube.com/watch?v=v1q4l1bkky4 Homework (question book) Term Rep No of reps Set Repetiton Max Training frequency 1RM Definition
Yr 11 Revision Types of Muscle contractions Isotonic - Causes muscle length to change as tension is developed. Concentric - Shorten. Example: Eccentric - Lengthen. Example: Isometric - muscle length does not change. Example: www.youtube.com/watch?v=t3oioj6-x34 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. 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?
Guidelines for Strength Training Exercises for specific muscle groups
Question Using 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 Revision of Training Methods Video www.youtube.com/watch?v=ildttgtjcs4#t=57
Heading: Principles of Training A 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: PROGRESSIVE OVERLOAD SPECIFICITY www.youtube.com/watch?v=xyw-llv4mxq REVERSIBILITY VARIETY TRAINING THRESHOLDS WARM - UP & COOL DOWN Acronym: RSVP To Wonderland Make a mind map 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 time Care must be taken not to increase to quickly as overtraining may cause injuries
Sub: Specificity This principle states that the training ac/vity should be specific to the: Task requirements Energy systems Muscle groups Components of fitness For example, a marathon runner needs to develop Running styles/ac/ons Aerobic energy system Predominately leg muscles (not shoulders) Train for endurance not power Sub: Reversibility Reversibility can colloquially be explained as use it or lose it. The effects of training will begin to diminish if training stops. Within two weeks of ceasing to train, muscle density will decrease and the positive effects of cardio training will begin to diminish. The longer period you train for the longer it takes to 'lose it'.
Sub: Variety Variety in training is needed to keep the individual or team focussed and motivated. Lack of variety leads to boredom and loss of interest. Sub: Training Thresholds Training thresholds are the minimum amount of exercise required to produce an improvement in fitness. There factors affect it: Heart Rate Ventilation rate Blood lactate levels They are usually described in terms of Max HR or V02 Max. www.youtube.com/watch?v=ca25tnx2pno
Sub Sub: Aerobic Thresholds The 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. Sub Sub: Anaerobic Thresholds The 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
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 Sub: Warmup & Cool down Warm Up involves ge*ng the body ready for the training ac4vity. Increases blood flow to working muscles Increases body temperature making muscles, ligaments, tendons more elas4c Extra elas4city reduces likelihood of injury Ac4vates motor neurons (switches players on of the task) Should also include skill rehearsal
October 10, 2016 Cool Down is effec'vely the same as the warm up but in reverse. Allows for ac've recovery (gives 'me for body to return blood to heart rather than blood pooling in muscles) Allows the oxygenated blood to flush out the waste products formed during ac'vity. Should also incorporate a session of stretching which reduces muscle soreness and aids recovery. Heading: Physiological Adaptations in Response to Training 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. Sub: Resting Heart Rate Heart rate measures the intensity of exercise and your general fitness level Aerobic training decrease resting heart rate Untrained resting between 72-80 Athletes around 50-60 (can get to 30)
Paste in under notes October 10, 2016
Sub: Stroke Volume and Cardiac Output Stroke 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 Regular Training increases the size and wall thickness of the left ventricle. Thus increasing stroke volume at rest and during exercise Cardiac output at rest remains steady even with training, but during exercise for trained athletes cardiac output is much higher than untrained. Paste under notes: Stroke Volume
Paste in under notes: Cardiac Output 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
Sub: Lung Capacity Refers 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. Sub: Haemoglobin Levels Haemoglobin is the substance in the blood (RBC) that binds Oxygen and transports it around the body. Haemoglobin levels increase with training Increasing oxygen carrying capacity Max increase is around 20% Training at high altitudes increases training effects.
Sub: Muscle Hypertrophy This refers to an increase in muscle size. As an immediate response to training, the muscle fibres increase in size as more fluid goes to the muscle (pump). As a response to extended resistance training, the muscles fibres will increase in size, while the length of the muscle remains unchanged. Sub: Fast/Slow Twitch Muscle Fibres There are TWO major types of muscle fibres found in muscle tissue: slow-twitch (ST) also known as type I or red muscle fibres. Used for endurance sports e.g marathons fast-twitch (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: Type IIa - A mix of both fast and slow twitch fibres Type IIb - Pure fast twitch fibres Training type will effect which fibre is being affected Low to mod activity will increase the size of ST Fast activity will will increase the size of FT Fast Twitch Type IIa will respond to the specific type of training
www.youtube.com/watch?v=uxwh2iig_z0 www.youtube.com/watch?v=1l1-tsvpoow
Revision Ac+vity Homework due Wednesday Students are to use your ques.on book 1.Explain how ATP provides energy for muscular contrac.ons 2.Iden.fy aerobic training ac.vi.es that would benefit a 200m swimmer 3.Dis.nguish the roles that interval training can play for aerobic and anaerobic performance 4. Outline the adapta.ons that can occur as a result of aerobic training 5. Explain why an effec.ve training program takes into considera.on all training principles October 10, 2016