CORE 2: HOW DOES TRAINING AFFECT PERFORMANCE?

ATP/PC system fuel

The Alactacid system resynthesises ATP through a chemical reaction between Adenosine DiPhosphate (ADP) and Phosphocreatine (PC), ADP is formed after ATP sheds one of its phosphate molecules. In reaction, the phosphate molecule from PC joins to ADP, taking place of the lost phosphate molecule

ATP/PC system duration, fatigue, by-product, recovery, efficiency, pathway, sports example

duration: 10-12 seconds of high intensity movement
fatigue: depletion of CP supplies
by-product: heat
recovery: 2 min
efficiency: fast rate of atp production
pathway: anaerobic
sports example: discus

lactic acid fuel

• uses carbs from the food we eat to resynthesise our ATP

• carbs are converted into glucose which is then transported into muscles to be stored as glycogen
  when glycogen breaks down, the energy released allows our phosphate to reattach to the ADP

lactic acid duration, fatigue, by product, recovery, efficiency, pathway, sports example

duration: 10s - 3 mins
fatigue: lactic acid
by product: lactic acid
recovery: 30min - 2hrs
efficiency: fast rate and can produce a lot
pathway: anaerobic
sports example: 400m run

aerobic system fuel

• comes in the form of carbs in the form of glucose and fats in the form of lipids

• can also use proteins —> onces carbs and fats are depleted

aerobic system duration, fatigue, by product, recovery, efficiency, pathway, sports example

duration: indefinite moderate intensity movement
fatigue: depletion of glycogen and lactic acid
by product: carbon dioxide and water
recovery: 2-3 day
efficiency: very efficient but cannot cope with high intensities
pathway: aerobic
sports example: triathlon

aerobic training

• works on enhancing the aerobic energy system

• increases the delivery of oxygen to the muscles

• enhances cardiovascular and muscular endurance for long-distance athletes

• allows athletes to perform at higher workloads for long, because they become a lower intensity for the trained athlete

continuous training

• when an athlete does the same activity at the same intensity for a prolonged period of time

• good for sports where the intensity doesn’t vary that much as it replicates that type of sport —> helps athletes prepare for sports where they do not get a break in exercise

fartlek training

• when an athletes does the same activity for a certain period of time at different intensities

• good for sports where inconsistencies of effort are common like cross country —> replicates the performance

interval training

• when you swap between periods of exercise and periods of rest

• athlete should work at a high intensity between 60-80% of the MHR

circuit training

• athletes do a range of different activities that are set up in a circuit

• each activity is done for a certain number of repetitions and then they move on and repeat the circuit

strength training

• training with a resistance against the muscles being used —> muscle fibres tear —> the muscles begin to repair tissue and form more muscle tissue to prevent future muscle tear from the same load (principle of progressive overload)

• affects performance by causing muscular hypertrophy

weights

• involves the targeted muscles overcoming and resisting the load of a weight

• free and fixed weights

• muscles are forced to grow stronger to sustain the increase in workload

elastics

bands used to create resistance

hydraulics

• hydraulic machines use water or air compression to create resistance throughout the whole movement

• useful for those athletes who require fast movements eg. martial arts —> once the resistance is taken away, the speed that was used to create force in the hydraulic exercises is amplified

anaerobic training

• enhances anaerobic energy systems —> increasing the rate at which the muscle deals with lactic and pyruvic acid —> increases lactate inflection point

• speeds up anaerobic glycolysis allowing for ATP-PC to be produced at a faster rate than an untrained athlete

• athletes with enhanced anerobic systems are able to move faster, with more power, and prolong the fatigue that is inevitably felt

anerobic interval aka HIIT

• athletes alternate between exercise and rest periods

• can target both the ATP/PC system and lactic acid system depending on the type of training —> lactic acid system = longer intervals of around 10-45 seconds with shorter rest periods

flexibility training

• can mimic exact movements in the sport

• reduce the risk of injury by giving up a greater range of motion

static stretching

assume a stretched position and hold it still

ballistic stretching

once the athlete reaches their range of flexibility at that joint, they use a bouncing motion to push themselves further and improve their flexibility

pnf stretching

static stretch then you contract the muscle or group of muscles being stretched until the stretch is no longer felt then you stretch even further —> disables the stretching reflex that prevents further flexibility

dynamic stretching

• involves constant movement within the full range of motion at the targeted joint

• the more the same motion is performed the larger the rante og the motion becomes

• replicates the movement in sports → eg. sprinter might do leg swings to increase the range of motion of the hip joint and prepare them for the high knee movement in the race

progressive overload

The overload principle implies that gains in fitness (adaptation) occur only when the training load is greater than normal and is progressively increased as improvements occur. → produces certain physiological changes that allow the body to work at a higher level of intensity

progressive overload - aerobic

• increase in duration or distance of training

• 80% of MHR = running at a 2 incline at 16km/hr for 45 min 4 times a week, then the athlete will adapt to this training and eventually bcome easier for them so this load decreases to 75% of MHR which requires an adjustment in training so they are still training at 80% MHR

• cream: increases aerobic capacity, allowing for the athlete to run for longer or faster, therefore improving performance

progressive overload - resistance

• can come in the form of increased resistance, reps or sets or reduced rest periods

• eg. training for rugby league → 3 sets of bench press 110kg for 12 reps → produces an adaptations so the athlete can do 16 reps → the athlete will stop adapting unless the principle of progressive overload is applied → load must be changed in order for sufficient stress to be placed upon the body to cause further adaptations

specificity

implies that the effects of a training program are specifically related to the manner in which the program is conducted, drawing a close relationship between activities selected for training and those used in the game or event

specificity - aerobic

• long distance cycler → training for longer periods of time (eg. continuous training) with no breaks and focusing on muscular endurance particularly in the legs

• if a marathon runner trains and beocmes too muscly and big, they performance will be impaired

specificity - resistance

• eg. swimmer → lat pull down to replicate the pulling movement of swimming to increase strength for the movement

reversibility

the effects of training programs are reversoble → the lack of training causes gains to be lost → if athletes do not train they will lose their gains → impairs performance

reversibility - aerobic

adaptations are typically lost within 4-6 weeks → can be prevented with 2 minimal intensity training sessions a week

reversibility - resistance

lost within 1-2 week → can be slowed down by training once per week

variety

• the principle of variety ensures training sessions use multiple training types and methods → prevents boredom and keeps athletes engaged and motivated to train

• ensures that athletes are training holistically → every muscle group or fitness component is covered and different muscle groups and energy systems are given a break

variety - aerobic

alternate between different aerobic training methods eg. fartlek, circuit, continuous, aerobic interval

variety - resistance training

alternate between different anaerobic training methods eg. mixing training sessions with free weights, machine weights, elastic and hydraulic training

training thresholds

• refer to the level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance

• identified by measuring when lactate begins to rise above resting levels and when they pass the lactate inflection point

training thresholds - aerobic

60-80% MHR (below this point, they will see no improvement) → defined as the point at which lactate begins to rise in the blood above normal resting levels

training thresholds - resistance

uses repetition maximum to refer to the intensity → training between 8-12 RM has been shown to produce muscular hypertrophy → resistance training develops anaerobic systems, with the higher intensities developing the alactacid system and lower intensities developing the lactic acid system

warm up

• prepare the body for physical activity by increasing the heart rate, respiratory rate, the cardiac output and the blood flow to the muscles being used

• increase the body temperature, which increases joint mobility, decreases the risk of injury and speeds up the chemical reactions which produce ATP

warm up - aerobic

should go for 10 mins and aim to increase the heart rate to 70% MHR

warm up - resistance

should go for 10 min and aim to increase blood flow to the group of muscles being used and prepare them for heavy lifting

cool down

involve movements that help to speed up recovery and enable the body to slowly adjust its systems and bring the body back down to rest → allow the body to remove left over lactate and pyruvic acid, carbon dioxide and water → prevents fluid pooling in the muscles

resting heart rate

• the amount of oxygen needed at rest remains the same but a trained athletes heart will take less beats to meet demands → decrease in resting heart rate

• reduce reovery rates → the heart goes back to its resting rate far more quickly after exercise than an untrained athlete

stroke volume

• the size and strength of the heart increases through training → because of how hard it is working to pump blood around the body

• the size of the left ventricle increases → resting and maximal stroke volume increase because the heart can pump more blood through with each beat