Please enable JavaScript.
Coggle requires JavaScript to display documents.
How does raining effect performance - Coggle Diagram
How does raining effect performance
Energy Systems
ATP/PC System (alactacid)
10-12 secs
explosive, fast, powerful
max effort 95% above
ATP lasts 2-3 secs
PC extra 10 secs
Example 100 m sprint
Lactic Acid System
20 secs-3/5 mintues
glucose from blood
Glucogen from muscles
75-90% max
by product
example 200m run
Aerobic system
source of fuel (carbs (liver), protein and fats )
intensity 60-70%
sustained energy from ATP
waste product CO2, heat, water
examples marathon or team sport (netball)
Types of Training
Aerobic
continuous
long slow distance or high intensity short duration
Fartlek
speed/intensity
interval
work:recovery or 1:1
circuit
stations testing different muscles
requires O2 produce ATP
last accessed
beep test, VO2 max test, time trails
Flexibility
static
held stretch that is uncomfortable
ballistic
stretching involving bounce or swing (gymnastics)
PNF
Dynamic
Anaerobic
anaerobic interval
Strength
free/fixed weights
elastic
hydraulic
build strength
muscle endurance
injury rehabilitation prevention
power development
isotonic
isometric
isokinetic
all types of resistance training
Principles of Training
Progressive Overload
achieve improvements in performance
by gradual overload
for higher intensities
Specificity
specific to athlete , muscle groups, energy system or components of fitness
Reversibility
use it or lose it
Variety
alleviate repetition and boredom
seek continued improvements
Training Thresholds
different intensities
lactic inflection point
anaerobic threshold : accumulation of lactic and blood flow increase
aerobic training zone, high heart rate for training gain
Warm up + Cool down
warm up
reduce injury
increase body temp
stimulate and prepare
cool down
disperse waste products
replenish body energy stores
Physiological adaptations in response to training
Resting Heart Rate
lower is more efficient and strong
due to higher stroke volume and cardiovascular efficiency
Stroke Volume + Cardiac Output
stroke vol
blood ejected from left ventricle
more complete filling is better
stronger thicker walls
cardiac
amount of blood pumped per minute
Oxygen uptake + Lung Capacity
remains unchanged and becomes more efficient (lungs)
ability for working muscles to use oxygen delivered
Haemoglobin level
increase oxygen capacity
improve with altitude training
Muscle Hypertrophy
increase size of muscle
depends on muscle fibre, types stimulus, hormones
Effect on fast/slow twitch muscle fibres
FT anaerobic so no O2 and are white
ST red aerobic and O2 is present