Unit 2 PE exam: NEED TO ADD ENERGY SYSTEMS

FITTP continuous

Frequency: 3-5 sessions per week;

Intensity: 70-80% MHR;

Time: Minimum 20 minutes;

Type: Specific to the athlete (run, swim, bike, rowing);

Progression: Increase intensity or duration.

What is Fartlek training?

• incorporates higher and lower intensity efforts,

• promoting both anaerobic and aerobic systems,

• suitable for team sports or races.

frequency and intensity for Fartlek training?

Frequency: 3-5 sessions per week;

Intensity: 70-75% MHR moderate with 80-85% bursts.

What is an example of a continuous training session?

3 sessions per week at

80% MHR for 40 minutes

over a 6-week program.

How can progression be achieved in continuous training?

By increasing intensity or duration.

What is a specific example of Fartlek training?

5 repetitions of

70% MHR for 120 seconds, followed by 85% MHR for 30 seconds, then 70% MHR for 90 seconds.

What is the minimum duration for a training program to be effective?

At least 6 weeks.

What is aerobic power?

The maximum rate of energy production from the aerobic energy system, indicating how quickly ATP can be resynthesized using oxygen.

How does higher aerobic power benefit an athlete in team sports?

• allows for quicker removal of metabolic waste (like lactate and hydrogen ions)

• replenishes PC stores at a faster rate, enabling higher performance.

What factors affect aerobic power?

• age,

• sex,

• fibre type,

• respiratory system health,

• cardiovascular system efficiency,

• muscular system characteristics,

• genetics

• training.

Age

peak vo2 max 25-30 years.

gender

males usually have large vo2 max Due to larger organ size.

fibre type

More slow twitch muscle fibres= higher VO2 max

What are the components of the FITT training principles?

Frequency, Intensity, Time, and Type.

What does the 'Frequency' component of FITT refer to?

The number of training sessions per week.

What does 'Intensity' in the FITT principles indicate?

The level of exertion applied during the work phase of a training session.

What is meant by 'Time' in the FITT principles?

The duration of the training program, session, or exercise within a session.

What does 'Type' refer to in the context of FITT training principles?

The specific activities or exercises being performed in the training program.

What does the PSVO training principle of 'Progression' entail?

• A planned increase in training stimulus to promote positive long-term adaptations,

What is the VCAA golden rule of progression?

Only make changes to one variable at a time.

Increase work load by 2-10%

What are some ways to apply progression for aerobic athletes?

• Increase intensity (%MHR),

• increase sets/reps,

• increase distance

• decrease rest time.

What are some physiological symptoms of overtraining?

Fatigue,

chronic muscle soreness,

increased heart rate,

earlier fatigue onset,

What psychological symptoms can indicate overtraining?

Increased irritability,

depression,

anxiety.

What are common causes of overtraining?

Busy scheduling of events,

excessive overload in the training program

incorrect application of the FITT principle.

FITTP to fartlek

3-5 sessions per week

70-75%MHR moderate with 80-85% bursts

Min 20 mins    Min 6 week program

Specific to the athlete (run, swim, bike, rowing)

Increase reps, duration or intensity

FITTP to long interval

3-5 sessions per week

80-85%

Min 20mins Min 6 week program  Work efforts between 1-5mins

Sport specific (run, swim, bike, row)

Increase rep, duration or intensity  Progression can’t change the w:r ratio

Respiratory Adaptations

• Occurs in lungs 

• Ultimately results in greater o2 uptake

R; Increase lung volume

Increase amount of air in the lungs at the end of inspiration

More o2 available

R;

Increase alveolar-capillary surface area-

Increase number of sites for pulmonary diffusion

More o2 transported into blood stream So more o2 to muscles so increase formance

R: increase ventilation

Increase tidal volume allows athlete to take in more o2 per min

Able to provide more o2 when working at max intensity Increase performance at high intensity

R: Increase ventilatory efficiency

Muscles responsible for breathing require less o2 to work

More o2 transported So respiratory system is more efficient

Cardiovascular Adaptations

• occur in the heart and blood vessels. This results in more oxygen being transported around the body

• So more o2 and nutrients to working muscles

Heart Adaptations: Increase Left Ventricle size

Left ventricle is bigger allowing more blood to fill chamber

Able to pump more blood (o2) per breath

Heart Adaptations: Increase SV

Increase amount of blood pumped from the heart

Due to increase left ventricle

Heart Adaptations: decrease HR at rest and submax

Heart doesn’t need to beat as often

Due to increase sv Decrease HR =more efficient

Heart Adaptations: decrease HR at steady state

Athlete can work in steady state at a lower HR

Less reliance on anaerobic contributions

Heart Adaptations: Decrease recovery HR

Athlete returns to resting levels much faster

Able to remove by-products at a faster rate

Heart Adaptations: Increase Cardiac Output (q)

Increase blood (o2) to the working muscles

Able to work at faster aerobically (aerobic power)

what is SV

how much blood pumped out of heart into aorta)

Cardiac output

• AKA Q

• HR x SV

• amount of blood pumped out of heart per min

Cardiovascular: Increase capillarisation of skeletal muscles

• So more sight for gas exchange

  so

• Increase oxygen uptake

• Increase waste removal

Cardiovascular: Increase Blood Plasma Volume

Increase amount of blood in the body

Increase oxygen and nutrients Faster waste removal

Cardiovascular: Increase RBC count (hemoglobin)

Increase o2 carrying capacity Increase RBC count

Carry more o2 to working muscles

Muscular Adaptations

 occur within the muscle and are

associated with changes that increase maximal oxygen consumption and facilitate in the production of ATP by the aerobic system.

Muscular Increase size of slow twitch muscle fibres

Fibre size increase (associated with capillary density surrounding muscle)

Increase aerobic potential

Muscular: Increase oxidation of fats

Trained athletes can utilise fats at submax intensity

Conserve glycogen stores

Muscular:

Increase myoglobin content

Increase efficiency  Responsible for attracting o2 to muscle

Increase oxygen uptake

Muscular:

Increase size, number and surface area of mitochondria

Increase site for energy production

Increase oxygen consumption by cell  (increase vo2 max)

Muscular:

Increased oxidation of glycogen

Increase ability to utilise glycogen during max exercise

Work at higher intensity

Glycogen Spairing

• Due to more mitochondria (can use fats more easily)

• Start of race= using more glycogen

• Middle- use more fats so you can save glycogen for the end 

• End: Glycogen to glucose= increase energy production= faster finish

A lack of sleep can result in

• Decrease metabolise glucose ability 

• Increase level of stress hormone (cortisol)

• Increase moodiness 

• Increase feeling tired

Young Children 5-13 years

• 9-11 hours    

Young People 14-17 years   

• 8-10 hours

Adults 18+

• Min 8 hours

Sleep Improvement 

• Rest in dark cool space, comfortable bed

• Decrease screen time before bed 

• Consistent bedtime routine 

• Consistent bedtime and awake time

• Fuels (eat) used by aerobic athletes 

• Carbs 

• Protein

What sport uses most stores

• team sports

glycogen stores refueling

• Important that athletes refuel glycogen stores after every event/training

• Glycogen stores last 2 hours

• Benefits Glycogen in Recovery 

• Faster glycogen restoration 

• Greater glycogen stores

Timing post event

Within 1 hour

Glycogen restoration time

24 hours

1-2 hours post event

48 hours glycogen restoration time

5+ hours post event

Up to 5 days glycogen restoration time

Combining Carbs and Protein

• Accelerate glycogen replenishment 

• Increase protein synthesis

Hydration

• Used to replace fluid loss that occurs through sweating

How to Hydrate

1. Consume water, carbs and electrolytes

2. Consume 1.5L of water for every 1kg lost

3. Ensure this is done within 2 hours of exercise

Benefits of hydration

• Increase Blood Plasma volume 

• Regulate body temperature 

• Replace electrolytes (sodium and potassium) lost in sweat 

• Replenish glycogen stores (if using sugar based drinks

Hydration Most Effective 

• Combine water and sport drinks (e.g gatorade, powerade)

• Sports drinks refuel glycogen stores and electrolytes

what is long interval best for

• To increase pace or work at max aerobic training

What is the recommended daily physical activity for 3-5 year olds?

At least 2 hours per day, with one hour of energetic play.

How much moderate to vigorous activity should 5-17 year olds engage in daily?

At least 1 hour of moderate to vigorous activity involving mainly aerobic activities.

What is the recommendation for vigorous activity for children?

Vigorous activity should be incorporated at least 3 days per week.

What is the maximum recommended sedentary recreational screen time for children?

No more than 1 hour a day.

What are the sleep recommendations for 3-5 year olds?

10-13 hours, with some still needing naps.

What is the recommended sleep duration for 5 to 13 year olds?

9-11 hours.

What is the recommended sleep duration for 14-17 year olds?

8-10 hours.

What is the weekly physical activity recommendation for adults aged 18-64?

2.5-5 hours of moderate or 1.25-2.5 hours of vigorous activity.

How many days a week should adults engage in strength activities?

At least 2 days a week.

What should adults do to minimize sedentary time?

Minimize and break up long periods of sitting.

What is the Fundamental Movement Assessment (FMA)?

A systematic evaluation of how a person moves during specific activities to identify movement limitations.

What are some physiological considerations for physical activity participation?

The physical ability to perform tasks.

What psychological factor influences participation in physical activity?

Mental state or motivation.

What social factor can affect participation in physical activity?

Socioeconomic status, such as the ability to afford a gym.

What are the key protocols to consider in physical activity testing?

Validity, accuracy, and reliability of the test.

What are the long-term benefits of engaging in a physical activity program?

Improved health outcomes and enhanced quality of life.

*Breakdown of ATP

• Energy is released when the phosphate molecules are broken 

• Pi= floating inorganic phosphate