Factors affecting performance

PDHPE - year 12

what are energy systems to replenish ATP?

atalactacid (ATP/PC), lactic acid, aerobic

how long does ATP/PC system last?

10 - 12 seconds

How long does lactic avid system last?

30 seconds - 3 minutes

How long does aerobic system last?

indefinite

what is the fuel for the ATP-PC system

creatine phosphate (in muscles)

what is the fuel for Lactic Acid System

Carbs in form of glycogen

what is the fuel for aerobic system

carbs, fats, proteins (in order)

what are the by-products of APT/PC system

heat energy

what are the by-products of lactic acid system

lactic acid

what are the by-products of aerobic system

CO2, H2O, and heat

what is the cause of fatige for ATP/PC

depletion of CP supplies

what is the cause of fatigue for lactic acid system

build up of lactic acid in muscles

what are the causes of fatigue for aerobic

dehydration, psychological

what is the recovery time for ATP/PC

2 minutes

what is the recovery time for lactic acid

30 minutes - 2 hours

what is the recovery time for aerobic

2 - 3 days

what are the types of training and training methods

aerobic, anaerobic, flexibility, strength training

types of anaerobic training

anaerobic interval/HIIT

what are the types of aerobic training

fartlek, continuous, aerobic interval, circuit

what are the types of flexibility training

static, ballistic, PNF, dynamic

what does PNF stand for?

Proprioceptive neuromuscular facilitation

what are the types of strength training

free weights, fixed weights, elastic, hydraulic

what are the principles of training

progressive overload, specificity, reversibility, variety, training thresholds warm up and cool down

what is progressive overload?

a gradual increase of stress placed upon body during training.

what is specificity?

a training program that resembles the movements in the game or activity

what is reversibility?

implies that the effects of training are all reversible and adaptation can be lost

what is variety?

ensuring training sessions use multiple training types and methods, as well as exercises within these methods

what are training thresholds?

the upper limits of each training zone

the aerobic MHR zone is

60% MHR (sedentry) to 70% MHR (active

the anaerobic MHR zone (lactate inflection point) is

85% < of MHR

what is warm up?

the process whereby an athlete goes through a range of exercises in order to get their body ready for competition or training

what is cool down?

movements that help speed up recovery and enable the body to slowly adjust its systems and bring the body back down to rest

what are the physiological adaptations in response to training?

Resting heart rate, Stroke volume + cardiac output, oxygen uptake + lung capacity, haemoglobin leves, muscular hypertrophy, fast/slow twitch muscle fibres

what are the types of motivation

positive and negative, intrinsic and extrinsic

What is anxiety?

psychological process that occurs in response to perceived threat

what are the types of anxiety?

State and trait anxiety

what is stress an imbalance between?

expectations and individuals percieved ability to meet expectations

what is trait anxiety?

general disposition to perceive certain situations as threatening and to react with an anxiety response

What is state anxiety?

temporary feeling of anxiety elicited by a threatening situation

What is arousal?

physiological state of readiness towards situation

what hypothesis showcases arousal?

inverted 'U' hypothesis

what are the psychological strategies to enhance motivation and manage anxiety?

concentration/attention skills, mental rehearsal/visualisation/imagery, relaxation techniques, goal setting

what are the four types of goals?

short term, long term, behavioural and outcome

what foods should not be consumed before performance?

foods high in fat, protein and fibre

how long does carb loading take?

36-72 hours

how much should carb intake increase for carb loading?

7-12g/kg of body mass

when should carb loading be used?

for endurance events longer than 90 minutes

how much fluid should be consumed 2-3 hours before performance?

500-600mL

how much fluid should be consumed 15 minutes before performance?

250-300mL

what is proactive recovery?

immediate refuelling and rehydration until pre-event state is reached (roughly 8-12 hours after event)

what foods should be taken in following performance?

high carb, high GI foods

what does protein help muscles do?

repair, grow, create adaptations

what are the R's of post-performance?

refuel, repair, rehydrate, revitalize

what % of water deficit should athletes replace after performance?

125-150%

what are the supplement types?

vitamins/minerals, protein, creatine, caffeine

What are the recovery strategies?

physiological, neural, tissue damage, psychological.

what are the examples for physiological recovery strategies?

cool down, hydration

what are the examples for neural recovery strategies?

hydrotherapy, massage

what are the examples for tissue damage recovery strategies?

cryotherapy

what are the examples for psychological recovery strategies?

relaxation

what are the 3 types of hydrotherapy?

Hot water immersion (HWI), Cold water immersion (CWI), Contrast water therapy (CWT)

what are the 2 types of cryotherapy?

ICER, ice baths

how does ICER work?

Apply ice using a damp cloth periodically in 10-min intervals for up to 40 mins

what are the stages of skill acquisition?

cognitive, associative, autonomous

what are the characteristics of the learner?

personality, heredity, confidence, prior experience, ability

What are the 3 body types (somatotypes)?

ectomorph, mesomorph, endomorph

what are the areas of prior experience?

motor patterns, tactics/strategies, skills, components of fitness

what are some of the elements of ability?

spatial awareness, kinaesthetic sense, tactical awareness, coordination, reaction time, perceptive senses

How long does it take for reversibility to occur in aerobic?

4-6 weeks

How long does it take for reversibility to occur in anaerobic?

2 weeks

what is the interchange of systems?

the idea that all 3 energy systems are used in exercise

what is incorporated in PNF stretching?

static stretching against resistance, isometric contration, and relaxation

what is involved in ballistic stretching?

repeated movements such as swinging and bouncing with power to gain extra stretch

what is continuous aerobic training?

movements performed at same level throughout session
with a continuous and sustained effort

what is fartlek aerobic training?

vary in intensity + terrain

what is aerobic interval training?

athlete repetitively works at high intensity and then switches to recovery

what is aerobic circuit?

number of different exercises, arranged in a sequence through stations.

what is anaerobic interval

short intervals (10 seconds) @ high intensity (90-95% MHR) with long rest periods or long intervals (10-45 seconds) @ medium intensity (80-90% MHR) w/ shorter rest periods

what do ice baths cause?

Causes vasoconstriction that is reversed after athlete has left bath, allowing new O2 rich blood to enter vessels

how much fluid should be taken in every 15-20 minutes?

200-300mL

what happens to resting heart rate as a result of training?

decreases

what happens to stroke volume as a result of training?

increased at rest and submaximal effort by 25%

what is VO2 max?

the maximum (M) rate (V) of oxygen (O2) used by the body during exercise

what happens to oxygen uptake as a result of training?

VO2 max increases by 20-40%

what happens to lung capacity as a result of training?

maximum ventilation increases ONLY at maximal levels

what happens to cardiac output as a result of training?

increase by 20%

what happens to muscular hypertrophy as a result of training?

increases

what happens to slow muscle fibres as a result of training?

increase in capillary density

what happens to fast muscle fibres as a result of training?

increased lactate removal and hypertrophy

what are the macronutrients

carbs, fats and protein

what is the benefits and negatives of protein supplementation?

repair/grow/adapt muscles, lack of specialised storage cells means excess amino acids stored as fat

what is the benefits and negatives of creatine supplementation?

regulates energy production/prevents fatigue, leads to H2O retention

what is the benefits and negatives of caffeine supplementation?

prevents feelings of fatigue, excess arousal

what is the benefits and negatives of vitamin/mineral supplementation?

aids in muscularskeletal health (magnesium aids muscle contract. and calcium for bone structure), can lead to toxicity in excess

what happens to haemoglobin as a result of training?

increases by 20%

what is the glycemic index?

shows how quickly each food affects your blood sugar (glucose) level

what does revitalise aim to do?

improve immune health that was tarnished by intense training by intake of vitamins and minerals

what does repair aim to do?

intake of protein to fix muscle

what does rehydrate aim to do?

take in 125-150% of fluid deficit immediately

what does refuel aim to do?

intake of high carb and GI foods to replenish glycogen stores