Dot Point 1
- progressive overload
- specificity
- reversibility
- variety
- training thresholds
- warm up and cool down
- resting heart rate
- stroke volume and cardiac output
- oxygen uptake and lung capacity
- haemoglobin leve
l - muscle hypertrophy
- effect on fast/slow twitch muscle fibres
Substance in blood that attaches to oxygen and carries it around the body.
ATP production is very efficient for high intensity and short duration activities . High amounts of energy is released extremely quickly … just runs out quickly too.
Constant movement with bursts of high intensity movements every-so-often . Beneficial for any sports where more than one energy system is used e.g. soccer.
The greatest gains can be seen in athletes that train movements, energy systems and muscle groups required for their chosen sport and resemble the movement seen in games.
1 - Amount of blood expelled by the left ventricle during a contraction (beat).
2 - Amount of blood propelled out of the heart per minute.
Same exercise over and over = boredom = reduced training efforts.
Muscle is unable to remove the lactic acid quick enough, causing the muscles to fatigue.
Very similar to the aerobic interval training = however it is at a higher intensity & rest periods are shorter .
Beneficial for athletes whose sport predominantly resides in the lactic acid system = can train their body to continue working & fight fatigue — despite the build-up of lactic acid
The training threshold is characterised by quality, with high number of reps being required to effectively challenge the threshold.
1 - Total sum of oxygen the body uses in a minute.
2 - Volume of air that moves in and out of the lungs during a breath.
Training stops = any physiological adaptations that have been gained start to reverse . i.e. the improvements made start to decline.
Water = athlete sweating
Carbon dioxide = exhalation
Lengthens the muscle using a static stretch, then they push against the resistance for at least 10 seconds whilst the resistance is held/unchanged, then they rest .
Usually requires another person to help perform the stretch, though can be done using a stable object if required.
The training has to be increased to ensure the body is pushed past what it can currently handle in order for more gains to take shape.
There is an increase in muscle size after training due to increase in amount of:
• Actin and myosin filament – thin protein filaments produce muscle action
• Myofibrils – the elements that make up one fibre cell
• Connective tissue – tissue that surrounds/supports muscles
Advantages include:
• stable resistance exists throughout the entire movement
• the agonist and antagonist muscles are worked at the same time
• there are no sticking points
ATP-PC - long jump
Lactic Acid - 200m swim
Aerobic System - marathon
1 – Exercises where there is a constant load during the entire process of the movement .
2 – Exercises that cause the muscles to lengthen and shorten.
3 – Exercises that don’t change the length of muscles.
To prepare the body mentally and physically for optimal performance.
Training = increase of hypertrophy, myoglobin content enzymes, mitochondrial function, glycogen stores and capillary supply.