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CORE 2: How does training affect performance? - Coggle Diagram
CORE 2: How does training affect performance?
physiological adaptations in response to training
Oxygen Uptake
The body’s ability to absorb oxygen through the lungs and into the blood, transport this oxygen sufficiently to the muscle and then transport the oxygen out of the blood and into the muscle cell where it is used for energy production.
Lung Capacity
Doesn't change in response to exercise
Cardiac output
Amount of blood pumped out of the left ventricle
per minute
CO= SV X HR
Haemoglobin level
Haemoglobin levels increase in response to training and improve the body’s ability to transport oxygen to the muscles where it is needed for energy production. This energy production is done through the aerobic system, producing ATP for movement. This energy system produces carbon dioxide and water as by-products, which are easily removed by the body.
Stroke Volume
The amount of blood pumped out of the left ventricle per
contraction
. Increase in SV from training allows same amount of blood to be transported with fewer contractions.
Muscle Hypertrophy
An increase in the size of the muscle cross-sectional area because of an increase in myofibrils (the tissue component of the cell responsible for contraction) within the muscle cell (myocyte). A myofibril is a rod like unit within a myocyte that contracts to produce movement. The larger the myofibril, the larger the myocyte and the more force the muscle can produce.
Resting Heart Rate
The no. of times your heart beats per minute, at rest
energy systems
ATP/PC
This anaerobic system functions as ATP stored in muscles provides immediate energy for movement by breaking the chemical bond of the 3rd ATP phosphate which binds to creatine ---> Creatine phosphate
FUEL: ATP/PC
ENERGY: limited
DURATION: 10-12 seconds
FATIGUE: depleted and limited ATP stores
BI PRODUCTS: heat
RECOVERY: 2mins
EXAMPLE: Shotput
LACTIC ACID
This anaerobic system functions by breaking down carbohydrates to form glucose and excess glucose is stored as glycogen in the liver and muscles.
FUEL: glycogen
ENERGY: small amount
DURATION: 2-3mins
FATIGUE: H+ ions make lactic acid acidic
BI PRODUCTS: lactic acid
RECOVERY: 2hrs
EXAMPLE: 200m sprint
AEROBIC
This system uses glycogen stores, but with the availability of oxygen pyruvic acid does not become lactic acid.
FUEL: glycogen, occasionally lipids and protein
ENERGY: unlimited at low intensity
DURATION: 3mins-2hrs
FATIGUE: depletion of glycogen and fat stores
BI PRODUCTS: H2O and CO2
RECOVERY: 24-48hrs
EXAMPLE: Triathlon
types of training and training methods
AEROBIC
Continuous
aerobic training is a standard and sustained effort, Heart rate must remain in target zone for results. eg. 2km chill run
Fartlek
aerobic training varies speed and terrain, engaged aerobic and anaerobic fitness and uses elements of interval and continuous training eg. track laps with repetitive periods of hard work and then rest etc.
Interval
aerobic training involves alternating sessions of work and recovery, with short rest periods (<20sec) eg. 400m sprint, 20second rest, etc.
Circuit
aerobic training involves one exercise after another wirh little/no rest. stations can vary times, reps, no. of exercises.
FLEXIBILITY
Static
stretching involves the muscle being stretched and held in a fixed position for approx. 10-20 secs eg. held wall-calf stretch
Ballistic
stretching involves muscle being stretched by bouncing action, beyond normal ROM eg. bouncing toe touches
PNF
stretching involves muscle being held in a static stretch, an isometric contraction and then another period of static stretching eg. seated toe holds, flexing hamstrings, then stretching further.
Dynamic
stretching involves moving parts of the body in a controlled manner, progressing in speed and ROM. eg. "Open the gate" stretch
STRENGTH
Free weights
train agonist and antagonist muscles, while also activating stabilisers. Repetitions, loads and rests can be changed to suit athlete. eg. hand weights, kettlebells
Fixed machine weights
have technique largely controlled by machine. Can target specific movements. Safer and easier to use, stabiliser muscles aren't engaged as much as in free weights. eg. Lateral pull down machine.
elastic bands
mean less risk of injury, adaptable, greater need for technique however, which means it is more difficult to attain high loads. eg. resistance band crab-walks
ANAEROBIC
Used in non-endurance sports, used for building strength speed and power. Focuses on the ATP-PC system with sufficient rest. No oxygen, high intensity for short duration 85-90% max Heart rate to build tolerance for Lactic Acid.
Short anaerobic training
less than 25 seconds, develops ATP/PC systems
medium anaerobic training
lasts from 25sec to 1 min developing the lactic acid system
Long anaerobic training
lasts one to two minutes and develops the lactic acid/aerobic systems
principles of training
Reversibility
The principle that while training increases fitness/hypertrophy, ceasing to train causes fitness to deteriorate and muscles to atrophy.
Training Thresholds
Aerobic Threshold
70% MHR, blow this, no training effect
Aerobic training zone
70-80% MHR, improves aerobic fitness
Anaerobic Threshold
85% MHR, training effect = anaerobic
Anaerobic training zone
85%-100%MHR, anaerobic fitness
Progressive Overload
Progressive overload is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine. This challenges your body and allows your musculoskeletal system to get stronger.
Variety
Variety is not necessary to improve performance but does make training more interesting and fun, while achieving training goals, while also keeping athletes motivated and engaged.
Specificity
Athletes require specific training in order to suit specific sports/activities, eg. a sprinter will not need to train cardiovascular endurance.
Warm up, cool down
Warm up causes an increase in body temperature, which makes the muscles, ligaments and tendons more supple and elastic. Cool down allows for active recovery, the oxygenated blood to ‘flush out’ the waste products that form during activity and begin to rebuild the energy stores required for the next performance. Speeds recovery and disperses lactic acid, blood pooling