HSC CORE 2 : Factors Affecting Performance PDF

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Syllabus Notes for Core 2 of PDHPE. Contains detailed information about the Factors Affecting Performance from the academic year 2018/2019....

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HSC CORE 2- Factors Affecting Performance

How Does Training Affect Performance?

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● Energy Systems Energy can be defined as the capacity or ability to perform work Energy is fundamental in everyday living Energy for muscle contraction comes from the breakdown of ATP (Adenosine Triphosphate). Energy in the human body is produced via the breakdown of food. The breakdown of nutrients produces the chemical compound (ATP) There are 3 different ways the body makes (resynthesises) ATP. These are known as the energy systems The major energy system used depends on the intensity of the activity. They are: - ATP-PC System: for very high intensity activity (explosive, short movements) - Lactic Acid System: for high (but not maximum) intensity activity - Aerobic (oxygen) System: for low to medium intensity activities.

Alactacid System (ATP/PC) ■ Quickest way to produce ATP ■ Used by the body when there is insufficient time to breakdown glycogen ■ We only have limited stores of ATP-PC in our muscles, which are depleted within 6-10 seconds ■ Skills that are ‘explosive’ use this system, i.e shot put, jumping ■ ATP-PC stores are restored within 2 minutes if resting ■ This allows for an activity to be repeated in intense, short bouts without immediate exhaustion o What are some activities that would use this system for energy? - Shot put - 50-100m sprint - Long jump - High jump - Weightlifting o Demonstrate how the ATP-PC system works to produce and resynthesis energy.

Lactic Acid System ■ Lactic Acid system: for high (but not maximum) intensity activity ■ When the PC stores in the body have become fatigued, the Lactic Acid energy system kicks in and becomes the dominant system. ■ It is the dominant system used in activities that require maximal effort between 30 secs and 2 minutes. ■ Like the ATP-PC system, it does not require oxygen to resynthesis ATP, instead it functions around the breakdown of carbohydrates to form glucose and be stored as glycogen ■ Glucose is stored in the blood. When there is an excess amount of glucose in the blood, the body then stores it in the liver and muscles known as glycogen ■ The process of using glucose or glycogen as fuel is known as glycolysis

■ The lactic acid system provides ATP quickly, but this requires large quantities of glucose in order to do so. ■ Lactic acid is produced whenever the body uses carbohydrates as fuel ■ It was previously thought that a build-up of lactic acid was the cause of fatigue ■ However, this is not the case, research has shown that in some cases it can be beneficial ■ Fatigue is not caused directly by lactic acid, instead by its rate of removal and this varies from person to person ■ The speed of lactic acid production depends on exercise intensity. The faster and harder you work, the more rapidly lactic acid accumulates ■ Excessively high levels of lactic acid prevent the muscle fibres from working properly and results in rapid deterioration of performance ■ However, while high lactic acid levels cause fatigue, tolerable levels can, in fact enhance performance because lactate is a fuel source. ■ Lactic acid tolerance improves with training, as does removal rates. o What are some activities that would use this system for energy? -

50-100m swimming (freestyle) 200-400m race Boxing round (3 min) 20 jump squats 50 star jumps Aerobic System

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This system is the most complex of the three systems Exercise lasting more than a few minutes draws upon this system It is the primary source of ATP at rest and during low intensity exercise. It produces energy more slowly, but does so in the presence of oxygen and as such can produce energy endlessly Carbohydrates, fats and even protein (not commonly) are used as fuel. In extreme cases, if carb and fat stores are depleted then the aerobic system will use muscle. However, this is very rare o To begin with, glucose is the preferred fuel, however, if exercise continues beyond an hour or so, fat becomes increasingly important as a fuel and becomes the dominant energy source if glycogen supplies become exhausted. The aerobic energy system can be divided into three main parts. - aerobic glycolysis - Krebs cycle - the electron transport system Each part plays a significant role in the resynthesis of a large amount of ATP, with water and carbon dioxide as by-products.

o What are some activities that would use this system?

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Marathon running (42km) Triathlon Aerobics class Long distance kayaking Your De France Midfielder in soccer

● Analyse Each Energy System by Exploring its Properties ATP-PC SYSTEM

LACTIC ACID SYSTEM

AEROBIC SYSTEM

ATP and Creatine-Phosp hate to restore ATP

Glycogen

Carbs, fats and in rare cases, proteins

Fastest but depletes quickly

Still fast but not as the ATP-PC system

Slowest, however if fuel is available, its endless

6-10 seconds depending on the intensity

2-3 minutes (depends on the intensity)

After a few minutes and endless as long as there’s a fuel source

Depletion of Creatine-Phosp hate

Inefficiency of expelling lactic acid

Depletion of source of fuel

Heat

Lactic acid

Water, heat and carbon dioxide

Up to 2 minutes

20min-2 hrs depending on intensity

Up to 2 days to replenish glycogen stores

500m sprint

3 minute boxing round

Triathlon

Source of Fuel

Efficiency of ATP production

Duration that the system can operate

Cause of fatigue

By- products or energy production

Recovery rate

Examples of activities that

draw upon this system

Weightlifting

200-400m running

Midfielder in soccer

Long jump

Set of 20 jump squats

Tour De France

● Types of Training and Training Methods Aerobic ■ Aerobic training’s main objective is to increase an athlete’s ability to use oxygen ■ This involves training the cardiovascular system to supply a higher volume of oxygen to the muscles, thereby improving energy supply and the athlete’s performance. ■ To maximize improvements in Aerobic performance it is important to consider the following training principles. ■ MODE- DURATION- FREQUENCY- INTENSITY Mode Type of activity (Jogging, rowing, swimming) Duration ■ How long the session will go for? ■ Duration will depend on the exercise intensity and the fitness level of the athlete. ■ If training for health benefits 20-30 minutes mins of moderate exercise 5 days a week is recommended. ■ A serious athlete may have 6-12 training sessions per week ( 30mins to several hours duration) ■ Mode will influence the duration: activities such as rowing, swimming or cycling can be performed for longer than say running Frequency How often you do an exercise Intensity ■ Effort ■ Can be monitored using heart rate monitors ■ A persons maximal HR can be calculated by taking away their age from 220. o Mrs. Hunt Max heart rate: 220-30 = 190bpm (beats per minute) My maximum heart is? _______220-17= 203 bmp______

■ Higher max VO2 (maximal oxygen uptake). ■ Greater efficiency at carrying oxygen to the working muscles, due to an enlarged heart

■ Increased blood volume ■ Increased utilization of fats as an energy source. Continuous ■ Helps build solid aerobic fitness base ■ The athletes continue to do the exercise for at least 20 minutes with no rest ■ Replicates significant portions of endurance races that involve continuous repetition of the same movement at a fairly constant intensity for extended periods. o Some examples are: - Training for a marathon (2hr continuous run) - Cycling (1hr flat ride) - Swimming (Min 20 min continuous laps) - Walk (1hr flat walk) Fartlek ■ Fartlek means speed play ■ Sports such as soccer require fartlek endurance ■ The intensity of activity at various times in a match will depend on factors such as: - proximity of the individual player to the ball - whether the team is attacking or defending ■ Fartlek engages both the aerobic systems and the anaerobic system ■ Short, sharp surges are added into continuous sessions ■ Fartlek training can benefit most athletes but is particularly good for sports that frequently require sprinting, jogging & change of direction o Some examples are: - HITT (1 min of 100% running and 1 min of 75% jogging for 30 min) - Cycling (Hilly course) - Hiking (mountain or hilly course) Aerobic Interval ■ This involves alternating activities with work and rest o For example, running 400m then resting for 30 seconds and repeating ■ This type of training increases the aerobic threshold, allowing the athlete to exercise at a higher intensity for longer. ■ The rest breaks must remain small to keep it at the Aerobic threshold. o Some examples are: - Stairs (Running up and down the stairs with a 30 sec break in between sets) - Running (400m running then 30 sec break in between and repeating) - Sprinting {1km repeats} (1km with 95% training and 1 min rest) Circuit Training ■ Enables cardiovascular benefits to be derived while also working a range of muscle movements that may be specific to the sport. ■ Great for variety

o Some examples are: - Circuit training - Obstacle course Anaerobic Training ■ Anaerobic training involves activities of short duration but high intensity in order to develop both the anaerobic energy systems (ie ATP-PC and lactic acid systems). ■ This style of training requires athletes to work at a high intensity with moderate recovery time ■ Athletes usually work at an intensity that is in excess of 85% of its maximum effort. ■ When training at 95-100% of maximal effort the following improvements occur - Up to 6 seconds: targets ATP-PC: power- explosiveness - 6-25 seconds: improves ATP-PC: capacity- being able to hold at that intensity - 25-40: incorporates lactic power - 40-60: improves lactic capacity ■ Elite athletes will recover faster and still stay in the correct training zone ■ Strength, power and speed are the major anaerobic components necessary for athletic performance Anaerobic interval training ■ This training can be best described as sprint training over short distances using maximal effort ■ Most anaerobic interval training is directed towards developing speed. o Some examples are: - Sprinting- 100m sprint with 2 min recovery x6 - Swimming- 50min freestyle swimming with 2 min recovery; repeat - Gymnast- Vault; sprint and do a vault and take a break and go again Flexibility ■ Flexibility is the ability of the joints and muscles to bend, twist and stretch through a range of motion without injury o Why is flexibility important? - Reduces likelihood of injury - Reduces tension and soreness - Increases range of joint motion - Increases coordination among muscles ■ Different people have different levels of flexibility ■ Factors that can influence a person’s flexibility include their: - Age - Gender (females more than males) - Type of activity an individual does - Joint structure

Static ■ This is where the muscle is slowly stretched to a position (end point or limit) which is held for about 30 seconds ■ The movement is smooth and performed slowly ■ Static stretching is safe and is used extensively in the rehabilitation of injury and the warm up and cool down phases of training Ballistic ■ This stretching involves a repeated bouncing or swinging movement at the end of the range of a motion to gain an extra stretch ■ This form of stretching activates a mechanism in the muscle called the stretch reflex causing the muscle to contract ■ This form of stretching has the greatest risk of injury because the contracted muscle is stretched well beyond its preferred length. ■ It should only be performed by advanced athlete

PNF ■ This stretching involves lengthening a muscle against a resistance usually provided by a partner ■ It is one of the most effective forms of stretching Dynamic ■ Is popular for warm ups and pre-training routines as it attempts to imitate many of the movements experienced in the game ■ Dynamic stretching is continuous, but the end position is not held ■ It involves progressively faster and continuous movements where the muscle is gradually worked to its full range of movement ■ All sports require flexibility o An example is arm circling. Strength Training ■ Strength training involves the use of resistance to increase the amount of force a muscle can exert ■ There are many ways we can use resistance when training, they include: - The persons own body weight e.g. squats, pull ups, push ups - Fixed weights e.g. lat pull down, leg press - Elastic and hydraulic forces e.g. resistance bands - Free weights e.g. dumbbells, kettle bells - Water - Pulleys or levers e.g. TRX

Free Weights ■ Includes things like dumbbells, barbells, medicine balls & kettlebells Advantages -

Exercises for a wide range of joints and muscle groups can be performed Good replication of sports movements Offer variety Are relatively in expensive

Disadvanatges -

There is a greater risk of injury with free weights so safety must be followed at all times e.g. lift without correct technique, lifting too much and weights dropping

Fixed Weights Advantages -

Weight machines are very popular in gyms and are relatively easy to use. They have a low risk of injury and are suitable when working out alone

Disadvantages -

Less variety of exercise Uneven development of muscles (stabilisers) Expensive Size and length of the machine was made for the ‘average’ person and is not always suitable

Elastic Advantages -

Elastics or resistance bands are often used by athletes to develop strength and power They can also be used in rehabilitation programs They are light and compact and can be used anywhere Bands are cheap, easy to use, safe and can be used in a variety of functional exercises They can also help increase flexibility

Disadvantages Hydraulic

They cannot target all areas They only reach a certain amount of resistance

■ During hydraulic resistance training each effort made is confronted by an opposing force ■ Resistance is felt through the entire movement, that is, if you lift something, you must also pull it back Disadvantages -

Not readily available as they are expensive

Muscle Contractions ■ Muscles can contract in a number of ways and each of these need to be trained in a specific way ■ These contractions include isotonic, isometric and isokinetic contractions Isotonic ■ Isotonic contractions require the muscle to shorten (concentric phase which happens when you lift the weight) and lengthen (eccentric phase which happens when you lower the weight) against a resistance ■ Nearly all strength training is isotonic o An example is doing a bicep curl with a dumbbell o Some other examples are: - Squats - Triceps dips - Leg press - Push ups - Calf raises Isokinetic ■ Isokinetic contractions involve exertion of a constant force at all angles of joint movement ■ This type of training enables maximum resistance to be developed over a full range of motion. ■ It is the most effective form of resistance training however it requires expensive, specialist machines e.g. hydraulic machines Isometric ■ Isometric contractions involve no change in the muscle length ■ Tension is generated in the muscle, but the muscle doesn’t shorten and lengthen, it stays the same length o Some examples are: - Plank - V-Sit - Wall sit - Holding a superman

● Assess the Relevance of the Types of Training and Training Methods for a Variety of Sports Aerobic training o

What types of aerobic training would you suggest for each sport you mentioned above?

Marathon running- continuous training Boxing- aerobic training Soccer- fartlek training o

How would aerobic training affect and individual’s performance?

An individual would be able to reach their max VO2, increased blood volume and greater efficiency at carrying oxygen to the working muscles which allows the athlete to work for longer Anaerobic training o Name 3 sports/events that are best suited for anaerobic training Sprinting, swimming and gymnastics o

What types of anaerobic training would you suggest for each sport you mentioned above?

Sprinting- 100m sprint with 2 min recovery x6 Swimming- 50m freestyle with 2 min recovery; repeating Gymnastics- Vault; take a 15 sec break and do it again o

How would anaerobic training affect and individual’s performance?

Develops speed, power and strength to allow the individual to work at high intensities but for shorter amounts of time Flexibility training o Name 3 sports/events that are best suited for flexibility training Surfing, tennis player and dancers o

What types of flexibility training would your recommend for each sport you mentioned above?

Surfing- static stretching and dynamic stretching Tennis- PNF stretching and dynamic stretching Dancing- static stretching a ballistic stretching o

How would flexibility training affect and individual’s performance?

Flexibility reduces risk of injury, reduces tension and soreness, increases range of joint motion and increases coordination among muscles Strength Training o Name 3 sports/events that are best suited for Strength training Weight lifting, pilates, spartan races o

What types of strength training would your recommend for each sport you mentioned above?

Weight lifting- free weights, fixed machines Pilates- free weights, resistance bands Spartan races- free weights, fixed machines, resistance bands o

How would strength training affect and individual’s performance?

Strength training affects an individual’s performance by decreasing risk of injury and by having increased muscle composition to lift heavier objects and perform better overall

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● Principles of Training The main objective of training is to improve performance Effective training requires the implementation of a number of important principles These 6 training can be applied to all types of training to improve performance Training principles are designed to challenge athletes and aim to improve their exercise capacity and efficiency Progressive Overload

■ The basic principle of progressive overload is that a training effect is produced when a system (eg cardiovascular system) or tissue (eg- muscle tissue) is worked harder than it is used to (overloaded). ■ As the body adapts to the new levels, training should continue to be progressively increased ■ This progressive overload, over time will produce greater maximal efforts in the system or tissue being trained. o In what ways do you think overload can be achieved? - Increasing the number of reps or sets - HITT: increasing intensity e.g. by adding weights

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Increasing duration of a repetition or overall training session Increasing frequency of training Decreasing recovery period between reps or sets Changing type of activity

An easy way to remember is F.I.T.T (Frequency, Intensity, Time, Type) Specificity ■ The principle of specificity states that the type of exercise used in training should be specific to the: - task requirements - energy systems required in task - muscle groups required in the task - components of the fitness involved in the task o For example- to be competitive in their chosen sport, marathon runners need to develop the aerobic energy system- using leg muscles (not shoulders). A discus thrower needs to develop the ATP- PC system to throw while, at the same time, developing the shoulder, back and arm muscles specific for throwing and power. ~ to put it simply cycling isn’t running and rowing isn’t swimming~ Reversibi...