Energy Systems
Training & Performance
Adaptations to Training
Psychology & Performance
Nutrition & Recovery Strategies
100
Name the 3 energy systems.
ATP-PC (Alactacid) Lactic Acid (Anaerobic Glycolysis) Aerobic
100
Name 4 types of Aerobic Training
1. Continuous 2. Fartlek 3. Aerobic Interval 4. Circuit
100
What is Cardiac Output, and how is it calculated?
Cardiac Output is the amount of blood pumped by the heart per minute. Stroke Volume X Heart Rate
100
Explain the difference between positive and negative motivation.
Positive motivation occurs when an individual's performance is driven by previous reinforcing behaviours. Negative motivation is characterised by an improvement in performance out of fear of the consequences of not performing to expectations.
100
Name the macro and micro nutrients you have studied.
Macro Nutrients- Carbohydrates, Fats, proteins Micro Nutrients- Vitamins and Minerals
200
Name a by product of EACH energy system (if there is any at all).
ATP-PC: Nil Lactic Acid: Lactic Acid Aerobic: Carbon Dioxide, Water
200
Explain how Anaerobic interval training differs from Aerobic interval training.
The main difference involves the rest period between intervals. Aerobic intervals have very short rest periods eg 20 seconds. This does not allow for full recover, maintaining stress on the aerobic system. Anaerobic intervals incorporate periods of high intensity work with longer recovery (from anywhere between 30secs and 5 minutes).
200
Name 5 physiological adaptations we have studied.
Heart Rate Stroke Volume Cardiac Output Oxygen Uptake Lung Capacity haemoglobin Level Muscle Hypertrophy Fast/Slow twitch muscle fibres
200
Give one example of intrinsic negative motivation AND extrinsic negative motivation
1. If I don't score today I will punish myself by training every day until I get it right. 2. My coach tells me that unless I perform better I will be dropped from the team.
200
What two nutrients are important in the lead up to physical activity?
Carbohydrates and water (hydration).
300
What are carbohydrates known as when they are stored in: a) The blood b) Muscles and Liver
a) Glucose b) Glycogen
300
Define: a) Isotonic contractions b) Isometric contractions c) Isokinetic contractions
a) Isotonic - muscles shortening and lengthening against a resistance. b) Isometric- Muscles develop tension but do not change in length. c) Isokinetic- Muscles are put under the same load throughout the entire movement (contraction/extension).
300
For each of the listed adaptations, state what is the effect of training. Your response will be one of the following: Decrease, Increase OR Unchanged. 1. Heart rate 2. Stroke Volume 3. Cardiac Output 4. Oxygen Uptake 5. Lung Capacity 6. Haemoglobin Level 7. Muscle Hypertrophy
1. Heart rate- Decrease 2. Stroke Volume- Increase 3. Cardiac Output- Unchanged 4. Oxygen Uptake- Increase 5. Lung Capacity- Unchanged 6. Haemoglobin Level- Increase 7. Muscle Hypertrophy- Increase
300
Explain how anxiety can be a good thing for performance. What is the difference between state and trait anxiety?
If someone is anxious- then they care about the outcome. This means that they should be motivated to do their best. State anxiety refers to heightened emotions caused by a certain situation eg Grand Final. Trait anxiety refers to the general level of stress an individual experiences in their general life.
300
Explain the current view on how carbohydrate loading should be performed and what are the perceived benefits?
•a balanced diet that is high in complex carbohydrates. •tapering of training for two to four days before competition, enabling glycogen supplies to maximise. Carbohydrate loading maximises the body's storage of glycogen in preparation for a high-intensity endurance activity of more than 90 minutes
400
Name three macronutrients and explain EACH of their roles in energy production.
1. Carbohydrates - preferred source of energy in relatively high intensity activity and only fuel source in anaerobic activity. 2. Fats - Provide energy for aerobic activity and are less efficient in higher intensity activities. 3. Protein - Responsible for growth and repair of body tissue. Will only be used for energy in extreme conditions such as starvation.
400
Name and explain the key feature of 4 common stretching methods (not specific stretches)
1. Static: Slow stretch and hold for 30 seconds, repeat 2. Ballistic: Repeated bouncing/swinging to gain extra stretch. 3. Proprioceptive Neuromuscular Facilitation (PNF): Static stretch followed by an isometric contraction, rest and repeat. 4. Dynamic: Movement speed and momentum in movements similar to those required in the activity.
400
Define the role of fast and slow twitch muscle fibres, giving the colour of each.
•slow-twitch muscle fibres (ST) or red fibres Slow-twitch fibres contract slowly and release energy gradually as required by the body during sustained activity such as jogging. •fast-twitch muscle fibres (FT) or white fibres. Fast-twitch contract quickly but fatigue rapidly, a feature of anaerobic metabolism used to supply their energy needs.
400
Explain the Inverted U hypothesis. You MUST mention three points on the U in your response.
The inverted U hypothesis demonstrates the connection between arousal and performance and suggests there is an optimal level of arousal for any performance. If an individual's level of arousal is low, they are under-aroused and performance may suffer. Optimal arousal is at the peak of the U and demonstrates a balance between level of motivation and ability to control muscular tension, which would lead to best performance. High levels of arousal can lead to anxieties and apprehension. This leads to increased muscular tension and possible mental confusion as the individual tries to process messages during skill execution, resulting in a poorer performance.
400
Give 2 pros and 2 cons for each of the following supplements: a) Vitamins b) Protein c) Caffeine
Vitamins Pros: assist breakdown of carbohydrates, can decrease stress on body Cons:Some can be toxic in high levels, cost when you can get them from food Protein Pros: Source of energy, easily taken in powders, liquids etc Cons: Most people have enough protein in normal diet, high amounts can interfere with kidney function. Caffeine Pros: Stimulant, keeps you alert, increases HR and therefore blood flow Cons: Is a diuretic, dehydration, can cause anxiety
500
For each energy system, state the: a) Duration and intensity b) Cause of fatigue c) Recovery rate
1. ATP-PC -10-12secs of high intensity activity -Limited stores of ATP and PC -Full recovery after approx. 2 minutes 2. Lactic Acid -30 seconds to 2 minutes of relatively high intensity activity - Accumulation of lactic Acid - 2 hours 3. Aerobic -Endless supply of low to moderate intensity -Depletion of glycogen and fat stores -Up to 48 hours (2 days)
500
How do you work out a persons Maximum Heart rate? Name and explain the two training thresholds and what the Target heart rate would be for a 16 year old wishing to improve: a) Aerobic condition b) Anaerobic condition
Thresholds are determined by work intensity, which can be calculated using heart rate. A person's maximal heart rate (MHR) is estimated at 220 beats/minute minus age. When a person is working at a level of intensity above the aerobic training threshold (70% MHR) and below the anaerobic threshold (80% MHR), they are working in the aerobic training zone. The uppermost level is called the anaerobic threshold or, the lactate inflection point (LIP), a point at which further effort is characterised by fatigue. Target HR for 16 year old: a) Aerobic: 220-16 =204 204x.7= 142.8bpm b) Anaerobic: 220-16=204 204x.8 = 163.2bpm
500
Give a sporting example to analyse the importance of overload in developing muscle hypertrophy.
The overload principle is probably the most important principle in aerobic, strength and flexibility training programs. If there is no overload, the rate of improvement decreases and performance plateaus. The overload principle implies that gains in fitness (adaptations) occur only when the training load is greater than normal and is progressively increased as improvements in fitness occur. Hypertrophy is induced by training programs that stimulate activity in muscle fibres causing them to grow.
500
Explain the 4 types of goals: 1. Short term 2. Long term 3. Behavioural 4. Performance
1. Short term:goals that can be achieved in a limited period of time. 2. Long term:goals that can be achieved only over a long period of time. 3. Behavioural:relate to improved behavioural expectations in training, competition or both. 4. Performance:relate to an athlete's desired level of success.
500
Name one form of recovery strategy, What category is it (Physiological/Neural/Tissue Damage/Psychological), explain the key features and give at least one benefit to the athlete using this strategy.
Choose from: Physiological: Cool Down, Hydration & food refuelling Neural: Hydrotherapy, massage Tissue Damage: Cryotherapy Psychological: Relaxation, meditation.
M
e
n
u