FAP CQ1 - How does training affect performance?

Question 1

Students learn about (energy systems):

Answer 1

• Alactacid system (ATP/PC)
• Lactic Acid system
• Aerobic system

Question 2

Students learn to (energy systems):

Answer 2

Analyse each energy system by exploring:
- Source of fuel
- Efficiency of ATP production
- Duration that the system can operate
- Cause of fatigue
- By-products of energy production
- Process and rate of recovery

Question 3

Alactacid Acid system (ATP/PC):

1. Source of fuel:
2. Efficiency of ATP production:
3. Duration:
4. Cause of fatigue:
5. By-products:
6. Recovery process
7. Rate of recovery:
8. Sporting examples:

Answer 3

1. Creatine phosphate.
2. Very quick, but very limited (1 ATP molecule - MOST EFFICIENT).
3. 10-15 seconds (1-2 seconds = ATP + 10-12 seconds with PC).
4. Limited stores of ATP & PC.
5. Heat.
6. PC replenishes in the absence of oxygen.
7. 30 seconds - 2 minutes (at rest).
8. 100m sprint, shot put, discus, javelin, long jump, high jump.

Question 4

Lactic Acid system:

1. Source of fuel:
2. Efficiency of ATP production:
3. Duration:
4. Cause of fatigue:
5. By-products:
6. Recovery process
7. Rate of recovery:
8. Sporting examples:

Answer 4

1. Carbohydrates (glucose & glycogen).
2. Quick, but rapid fatigue as lactic acid increases (2 ATP molecules).
3. 30-60 seconds.
4. Accumulation of the lactic acid.
5. Lactic acid and pyruvic acid (lactic acid is broken down).
6. Lactic acid is broken down in the ABSENCE of oxygen.
7. 20 minutes - 2 hours (longer exercise = longer recovery to break down lactic acid). –>
8. 200m sprints, 800m run (partial), 100m freestyle (professional; sub 50 seconds).

Question 5

Aerobic system:

1. Source of fuel:
2. Efficiency of ATP production:
3. Duration:
4. Cause of fatigue:
5. By-products:
6. Recovery process
7. Rate of recovery:
8. Sporting examples:

Answer 5

1. Carbs and fats (protein; rarely - only when the fat stores are exhausted).
2. Slower, but endless supply (glucose = 36 ATP molecules, Fats = 136 ATP molecules).
3. Unlimited (until nutrients run out –> death).
4. Depletion of carbs, fats and protein stores.
5. Carbon dioxide and water/sweat,
6. Replenishment of nutrient stores through diet and in the PRESENCE of oxygen.
7. Up to 48 hours (depending on the level of depletion).
8. Marathon, triathlon, 1.5km swim, soccer.

Question 6

Students learn about (types of training and training methods):

Answer 6

• Aerobic (e.g continuous, Fartlek, aerobic interval, circuit)
• Anaerobic (e.g anaerobic interval).
• Flexibility (e.g static, ballistic, PNF, dynamic).
• Strength training (e.g free/fixed weights, elastic, hydraulic).

Question 7

Students learn to (types of training and training methods):

Answer 7

Assess the relevance of the types of training and training methods for a variety of sports by asking questions such as:
- Which types of training are best suited to different sports?
- Which training method(s) would be most appropriate? Why?
- How would this training affect performance?

Question 8

Define ‘CONTINUOUS’ Aerobic training + example?

Answer 8

Sustained activity of steady intensity for +20 minutes.
Example: 10km jog

Question 9

Define ‘FARTLEK’ Aerobic training + example?

Answer 9

‘Speed play’; continuous but vary speed throughout.
Example: 30 second sprint, 2 min jog, 30 second sprint

Question 10

Define ‘AEROBIC INTERVAL’ Aerobic training + example?

Answer 10

Alternating periods of work and short recovery.
Example: 400m run, 30 second rest, 3 sets

Question 11

Define ‘CIRCUIT’ Aerobic training + example?

Answer 11

Succession of specified exercises.
Example: triathlon

Question 12

What is the aerobic work-to-rest ratio?

Answer 12

3:1 (longer work : less rest)

Question 13

What is the anaerobic work-to-rest ratio?

Answer 13

1:6 or 1:12 (Fewer work : longer rest)

Question 14

Define ‘ANAEROBIC INTERVAL’ training + example?

Answer 14

High intensity, less recovery or at least 2 minutes of rest.
Example: 100m sprint, 2-minute rest, 10 sets

Question 15

What training zone do aerobic athletes train in to optimise their performance?

Answer 15

Anaerobic zone (85% - 100% MHR) to increase intensity.

Question 16

What is the aerobic threshold?

Answer 16

60% of MHR

Question 17

What is the aerobic training zone?

Answer 17

60-85% of MHR

Question 18

What is the anaerobic threshold?

Answer 18

85% of MHR

Question 19

What is the anaerobic training zone?

Answer 19

85% - 100% of MHR

Question 20

Define ‘FLEXIBILITY’?

Answer 20

The range of motion (ROM) of a joint or group of joints.

Question 21

What does flexibility allow for?

Answer 21

Increased performance (allows a greater amount of force across a greater ROM)
Movements executed better e.g gymnastics and diving.
Helps prevent injuries

Question 22

What is the ‘STATIC’ flexibility training method?

Answer 22

Stretch held for 10-30 seconds (safe and controlled)
Example: Hamstring stretch

Question 23

What is the ‘BALLISTIC’ flexibility training method?

Answer 23

Repeated movements (swinging/bouncing) to gain extra stretch –> only used by advanced athletes.
Example: Medicine ball against the wall.

Question 24

What is the ‘DYNAMIC’ flexibility training method?

Answer 24

Uses speed and momentum for sport-specific exercises (bouncing movements are avoided).
Example: Walking lunges.

Question 25

Define strength training?

Answer 25

Strength is the maximum force against a resistance that muscles can exert in a single effort. Strength causes muscle hypertrophy.

Question 26

What is the 'free/fixed weights' strength training method?

Answer 26

Free: Without the assistance of a machine. Example: barbells, dumbbells, kettlebells. Fixed: Weights with the assistance of a machine. Example: Leg curl, leg extension, leg press. Muscle overcomes a load of weights either using barbells or a machine.

Question 27

What is the 'ELASTIC' strength training method?

Answer 27

Tension in resistance bands provides additional opposition to contraction. Resistance is greatest at the end of the movement when tension is highest. Example: Banded deadlifts, banded curls.

Question 28

What is the 'HYDRAULIC' strength training method?

Answer 28

Effort is required through full range (gravity does not assist return). Resistance is generated through air/water Faster movements = greater resistance Example: rowing machines (rowers), swimming (swimmers), air bike (cyclists).

Question 29

Students learn about (principles of training):

Answer 29

- progressive overload - specificity - reversibilitiy - variety - training thresholds - warm up and cool down

Question 30

Students learn to (principles of training):

Answer 30

- Analyse how the principles of training can be applied to both aerobic and resistance training.

Question 31

Define progressive overload?

Answer 31

Gradually increasing the workloads of training sessions as the body adapts to the stress it puts under (improvements would plateau). Example: First month of training = 8 reps of 8kg deadlifts. Second month = 10 reps of 10kg deadlifts

Question 32

How to increase workload?

Answer 32

Increase frequency (how often you train a week). Increase intensity (increased % of MHR). Increased duration ( how long you train).

Question 33

How can overload be achieved?

Answer 33

Increase reps. Increase weights to improve strength. Increase frequency Increase intensity Increased duration

Question 34

Define specificity?

Answer 34

Training should produce adaptations that are relevant to the athlete's sport.

Question 35

What are the different types of specificity?

Answer 35

Muscle specificity: appropriate muscle groups trained (plank=abs) Movement specificity: muscle groups trained in appropriate movement patterns (marathon runner=running). Metabolic specificity: using the energy systems relevant to the appropriate sport (marathon runner=aerobic system).

Question 36

Define reversibility?

Answer 36

The effects of training are reversible. If an athlete stops exercising or doesn't train hard enough, the detraining effect will occur. Detraining effect: After 2-3 weeks of not training, gains made by the athlete will decline ≈ 1/3 of the rate of acquisition. Example: a marathon runner not running for a month.

Question 37

Define variety?

Answer 37

The use of various types of training exercises, facilities and settings in training programs. Maintains motivation (athletes can look forward to new physical challenges). Reduces boredom (avoiding continuous and repetitive movements).

Question 38

Define training thresholds?

Answer 38

Dictates the intensity an athlete must work at to achieve specific results. Aerobic athletes should be training close to the anaerobic threshold (85% of MHR). Anaerobic zone: 85%-100% of MHR (where lactate begins to accumulate in the bloodstream). Untrained athletes pushing their bodies into a lactate burden state makes their body more efficient in processing lactate. MHR = 220 - AGE

Question 39

What is the importance of warming up and cooling down?

Answer 39

Essential in all training sessions to avoid injury and achieve desired results.

Question 40

What are the advantages of warming up?

Answer 40

Reduces the risk of injury Increases body temperature (to increase ROM) Stimulates breathing and blood flow Mentally prepares the athlete

Question 41

Warm-ups can be broken down into...

Answer 41

1. General aerobic activity (gross motor movements e.g. jogging) 2. Specific flexibility exercises (e.g dynamic stretching) 3. Callisthenics (e.g activities such as push-ups to further prepare the muscle for training) 4. Skill rehearsal ( perform movements/skills that occur in the game e.g taking a penalty in soccer training). An effective warm-up should last at least 10 minutes. Stretching should be avoided until the body is warm.

Question 42

Cool down can be broken down into...

Answer 42

1. Light aerobic activity (e.g. jogging/walking) 2. Stretching (e.g. static stretching) Cooling down after exercise is important to slowly bring the heart rate back to normal, so that strain is taken off the heart.

Question 43

Students learn about (physiological adaptations in response to training):

Answer 43

- resting heart rate - stroke volume and cardiac output (SV & CO) - oxygen uptake and lung capacity - haemoglobin level - muscle hypertrophy - effect on fast/slow twitch muscle fibres

Question 44

Students learn to (physiological adaptations in response to training):

Answer 44

Examine the relationship between the principles of training, physiological adaptations and improved performance.

Question 45

Resting heart rate? Definition: Effect on training (adaptation): Impact on performance:

Answer 45

Definition: Number of times the heart beats per minute. Effect on training (adaptation): Decreasing resting heart rate (increasing efficiency). Impact on performance: Prolongs the onset of fatigue.

Question 46

Lung capacity? Definition: Effect on training (adaptation): Impact on performance:

Answer 46

Definition: Amount of time heart beats per minute. Effect on training (adaptation): Slightly increases lung capacity. Impact on performance: Litte-to-no impact as it is not the limiting factor in the delivery of oxygen to working muscles. Impact on performance:

Question 47

Oxygen uptake? Definition: Effect on training (adaptation): Impact on performance:

Answer 47

Definition: Body's capacity to absorb and utilise oxygen. Effect on training (adaptation): Increased oxygen uptake (↓RHR = ↑fitness) Impact on performance: More efficient oxygen delivery (enhancing aerobic performance).

Question 48

Stroke volume? Definition: Effect on training (adaptation): Impact on performance:

Answer 48

Definition: Volume of blood pumped out of the heart per beat/stroke. Effect on training (adaptation): Increases stroke volume. Impact on performance: ↑ amount of oxygenated blood delivered to muscles.

Question 49

Cardiac output? Definition: Effect on training (adaptation): Impact on performance:

Answer 49

Definition: Total volume of blood pumped out each minute (HR x SV). Effect on training (adaptation): Increases cardiac output. Impact on performance: ↑ amount of oxygenated blood delivered to muscles.

Question 50

Haemoglobin levels? Definition: Effect on training (adaptation): Impact on performance:

Answer 50

Definition: Level of molecule found in red blood cells that combines with oxygen for transportation. Effect on training (adaptation): Impact on performance: ↑ capacity of the blood, enhancing aerobic performance.

Question 51

Slow twitch muscle fibres? Definition: Effect on training (adaptation): Impact on performance:

Answer 51

Definition: Muscles that contract slower during prolonged performance events. Effect on training (adaptation): - ↑ capillary or blood supply. - ↑ number and size of mitochondria. ↑ myoglobin levels. ↑ oxidative blood. Impact on performance: ↑ Slow-twitch = ↑ tolerance of the lactic acid system.

Question 52

Fast-twitch muscle fibres? Definition: Effect on training (adaptation): Impact on performance:

Answer 52

Definition: Fibres used for strength, power and movements of high intensity and host duration. Effect on training (adaptation): Increases power and explosive movements: - 5 anaerobic enzymes for glycolysis (glycogen production). - 1st mark: muscle size ) hypertropy ↑ Lactic acid tolerance ↑ ↑ phosphocreatine stress excess energy (to replenish it). Impact on performance: