Pdhpe- Factors Affecting Performance notes PDF

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HSC Core 2 Factors affecting Performance Paul Trad How does training Affect performance? Energy Systems Anaerobic Systems

Alactacid System (ATP-PC)

Lactic Acid System

Aerobic System

Description

ATP molecule yields energy (phosphate breaks off, energy released from chemical bond, leaving ADP). ATP replenished through phosphate gained from CP found in muscles. Phosphate joins ADP to replenish ATP. CP available for 10 secs.

Glycogen stored in muscles is broken down to produce 2 ATP molecules per glucose. Pyruvic acid (PA) is produced which is then converted into lactic acid as oxygen is unavailable.

Source of fuel

CP

Carbohydrates stored as muscle and liver glycogen

Muscles/liver glycogen broken down. PA is produced. O2 is present so PA is converted to AcetylCoA enters the Krebs cycle in mitochondria and broken down (Aerobic respiration). CO2 removed and ATP produced. CO2 exits through lungs and hydrogen moves onto electron transport system where it combines with O2 to form H2O (sweat). 36 ATP/glucose produced Fats – triglycerides are broken down into free fatty acids and glycerol. Both are converted to Acetyl-CoA and continue the same aerobic respiration as previously mentioned. 100 + ATP produced per fat molecule. Carbs (most efficient fuel stored as muscle and liver glycogen), Fats (takes longer to break down, requires more oxygen, yields many ATPs and Protein (used when other sources of fuel are exhausted.

Efficiency of ATP production

Very fast production of ATP (CP easily accessible in muscle) Fast recovery (2-5 mins 100% recovery) Very limited production (exhausted after 10 secs.)

Rapid rate of ATP production Small amount produced relative to breakdown of glycogen. 2 ATP produced per glucose molecule

Produces ATP at a slow rate Supplies large amounts of ATP (36-38 per glucose, 100+ per triglyceride)

Duration

10-15 secs

20-45 secs intense– moderate up to 3 mins

3 mins + can last for hours depending on intensity and activity Depletion of glycogen stores. Carbs are preferred energy source, very efficient. Fat requires more oxygen to break down, which leads to fatigue.

Cause of fatigue Depletion of CP stores.

ATP molecule cannot be replenished once CP is unavailable – after 10-15 secs of maximal intensity.

Lactic acid accumulation in quantities faster than it can be removed (OBLA or anaerobic threshold). Hydrogen Ions present in lactic acid increase acidity of blood and therefore leads to fatigue (burning) Lactic Acid – Lactate Ions and Hydrogen Ions

By products

Heat

Process and rate of recovery

Process - Muscle replenishment of CP through rest recovery Rate 100% recovery 3–5 mins 50 % recovery 30 secs

Process – removal of lactic acid from blood Rate Active recovery: 50% removal in 15 minutes, 95% removal in 30 minutes. Passive recovery: 50% removal in 30 minutes, 95% removal in 60 minutes.

Process – Restoration of the body’s glycogen stores Rate after competing for more than 1 hour requires 24-48 hours recovery. After a hard interval training session the body requires 6-24 hours recovery.

Example activities for this system

50-100m sprint diving golf drive jumps and throws shot-put discus javelin long jump high jump volleyball serve/spike

200-400m sprint 50m swim Consecutive sprints in intermittent sports such as netball, basketball, football, hockey, etc.

Marathon Triathlon Tour de France Cross-country skiing Soccer midfield

Types of training, and training methods

Heat, CO2 and H20

Aerobic training (Uses Aerobic system) - Continuous Training ● Constant effort with no rest. ● It needs to persist for more than 20 minutes to be categorised as continuous. ● Intensity, and activity remain the same. ● Examples of continuous are Jogging, and cycling at a set intensity or pace. ● Two types of continuous training - Long, slow distance training (60-80 of MHR, and focus on distance rather than speed) - High intensity of moderate duration( demanding as athlete is expected to work at 80-90% of MHR) - Circuit Training ● Develops aerobic capacity, endurance, and skill. ● Various activities which are done for a designated time, then participants move to another exercise. ● For athletes to have obvious benefits, the principle of progressive overload occurs. ● Example of circuit training is preparing for a triathlon which includes specified duration of swimming, cycling, and jogging. - Aerobic (Long) Interval ● Alternating sessions of work and recovery. ● Rest periods are less than the activity. As it does not allow enough time for full recovery, and allows the aerobic system to be strengthened. ● The intensity of the activity may be altered. ● Example could be running 1500m at 80% and then jogging 400m at 40%. ● Best suited for sports with extended periods of work such as basketball. - Fartlek Training ● Varying intensities of work. ● Fartlek means speed play. ● Fartlek is good for most athletes, but is beneficial for players who are frequently asked to spring, stop and jog. E.g Rugby League. ● Example is a run which could start at 60-70 MHR, alternated with stints at a lower or higher intensity. Acronym- CCAF

Anaerobic Training - Anaerobic Interval Training ● Intensity of the activity is 85-95% of maximum heart rate. ● Rest periods are longer than the activity.

● Usually used by athletes that aim to develop speed, explosiveness. ● An example is a 100 metre sprint followed by a jog/ walk ● Improve either alactacid system or lactic acid system. -

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Flexibility training Used to lengthen, and strengthen muscles. It is essential for prevention of injury, improved coordination, and muscular relaxation Static ● Muscle stretched to a position, and held for about 30 seconds. ● Used in Warm up, and cool down stage of competition. ● Example is sitting down with your leg out and pulling your foot towards your bod

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Ballistic Stretching ● Stretching that includes swinging, and bouncing to gain extra stretch. ● Causes the muscle to contract. ● Should be used only by advanced athletes, as it can cause injury.

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PNF ● Lengthening a muscle against a resistance provided by an object or person. ● Useful in rehabilitation procedures, as the stretch strengthens the muscle fibres.

● Useful for both warm ups, and cool downs. ● Example calf stretch -

Dynamic Stretches ● Performing active movements that will be used in the activity. ● Stretches usually reduce muscle tightness rather than lengthen muscle fibres. ● Used predominantly in warm ups, and pre training routines. As it increases the blood flow in the body parts used in the activity. ● Example Shadow sparring in MMA

Strength Training Strength training is any training that is done which will improve an athlete’s strength. Strength training causes a large stress on the muscle being used, causing minor tears in the muscle. - Free/ Fixed Weight ● Free weights involve lifting dumbbells, barbells and sometimes the weight plate it self. ● Fixed weights utilise machines to lift the weight and often have a pulley system. The advantage of this method is that it helps the athlete to learn the correct technique and to experience equal resistance throughout the full range of motion. -

Elasticity ● Elastic training uses various forms of elastic to provide resistance in order to develop strength. ● Improves range of motion, as tension will be felt in the muscles that are used. ● Cheaper than free/ fixed weights.

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Hydraulic ● Hydraulic training uses machines, which use water or air compression to provide the resistance throughout the movement. ● This method of training increases the resistance the faster the movement is executed. ● Resistance is adjustable

Principles of Training - Progressive overload ● Training load increase allows for greater fitness gains. ● The training will increase when the athlete has adapted to the activity. ● Workload needs to increase for aerobic training. This is reflected in the hearts ability to pump more blood to the muscles. ● For strength training, progressive overload will lead to muscle

hypertrophy ● Example of progressive overload is getting athletes to run further than they did previously. -

Specificity ● A training program that specifically targets the skills used in activity. ● This principle implies that the greatest gains are made when activity in the program resembles movement in the activity ● Example is a rugby league program targeting the skills necessary in the game.

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Warm up and cool down ● Warm ups prepare the body for physical activity by: increasing the heart rate, respiratory rate, cardiac output, and blood flow to the muscles being used. ● Warm up exercises move from low intensity to high intensity and from general movements to sport specific movements. ● Warm ups also increase the body temperature, which increases joint mobility, decreases the risk of injury and speeds up the chemical reactions which produce ATP. ● Cool downs involve movements that help speed up recovery and enable the body to slowly adjust its systems and bring the body back down to rest. ● The goal of a cool down is to allow the body to remove: leftover lactate and pyruvic acid, carbon dioxide and water.

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Reversibility ● Reversibility is the fact that when training stops the adaptations made are lost. Adaptations are generally lost at a similar rate to which they were gained. ● The more adaptations that have happened the more you have to lose. So elite level athletes tend to lose more than a recreational athlete because they have more to lose.

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Variety ● Ensuring training sessions use multiple training types and methods, as well as exercises within these methods ● Variety is needed in training, not only to prevent boredom, but also to ensure complete and full development of fitness. ● An example would be for a Rugby League player to use various training types throughout the week, such as aerobic, strength, flexibility and anaerobic training, as all these skills are necessary in a game.

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Training thresholds ● Training thresholds refer to the level of intensity needed in order to stress the body enough to cause an adaptation or improvement in performance. ● The aerobic threshold is the intensity needed in order to produce an adaptation that will improve someone’s aerobic capacity or VO2max. The aerobic training threshold is normally between 65% and 70% MHR. ● The anaerobic threshold is the intensity needed in order to produce an adaptation that will improve someone’s anaerobic capacity, normally be increasing the speed of lactate removal. The anaerobic training threshold is normally between 80% and 85% MHR. ● The intensities between the two thresholds are called the aerobic training zone and include the intensities that should be trained in order to improve aerobic performance.

Physiological Adaptations in response to fitness - Resting Heart Rate ● Resting heart rate is the number of times your heart beats per minute at rest. ● The fitter you are, the lower your resting heart rate will be. ● It is not common for elite athletes to have heart rates of 30-45 bpm. ● Another physiological adaptation that helps to decrease an athlete's resting heart rate is an increase in haemoglobin levels. -

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Stroke Volume, and cardiac output ● Stroke volume and cardiac output are responsible for the blood flow around the body. Training results in an increase in stroke volume and cardiac output, which increased blood flow. ● Training increases Cardiac output as the result of increased Stroke Volume. At Resting Heart Rate, Cardiac output remains relatively similar. Oxygen Uptake and Lung Capacity ● Oxygen uptake is VO2 max ● Oxygen uptake and lung capacity work together in order to deliver oxygen into the blood so that it can be transferred around the body. ● Oxygen uptake increases as a result of training causing an increase in the amount of oxygen being transferred for muscles to use in activities. ● Lung capacity does not seem to change much, if at all, in response to training. ● Oxygen uptake increases in response to training and allows for faster and more efficient delivery of oxygen to the muscles.

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Haemoglobin Level ● Haemoglobin is the molecule in blood that binds with oxygen and transports it around the body in the blood. ● 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.

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Muscle Hypertrophy ● Refers to muscle growth which occurs as a result of resistance training. ● Muscular hypertrophy results in an increase in muscular strength and muscular endurance. ● Improves performance by allowing the athlete to exert a greater force and to repeat movements more often. ● Beneficial in sports that require strength, such as Rugby league.

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Effect of Fast and slow twitch muscle fibres ● Fast twitch muscle fibres are the fibres used for strength, power, and movements of high intensity and short duration. ● Slow twitch muscle fibres are used for movements that have a long duration. ● Example is MMA fighters may use fast twitch muscle fibres to try and knock or submit their opponent. Slow twitch muscle fibres can be seen if fighters try to utilise their movements for 25 minutes. Acronym: HOMERS

How can Psychology affect performance? Motivation An internal state that activates, directs, and sustains behaviour towards achieving a particular goal. -

Positive, and Negative Motivation ● Positive motivation occurs when an individual's performance is driven by previous behaviours. It relies on reinforcement from the athlete, and their support network. ● Example of positive motivation is being awarded an award, and understanding if they keep performing as require it'll mean more rewards. Or Recognising achievement, handling mistakes, developing

respect ● Athletes being inspired to perform from fear. (Negative Motivation) ● Inspire an athlete to perform up to expectations, or else there will be consequences. ● Example of negative motivation, is an athlete being threatened of being removed from the team. -

Intrinsic, and extrinsic ● Intrinsic motivation is motivation that comes from within the individual. ● Intrinsic motivation improves performance of athletes as they will work hard to meet their personal goals. ● Intrinsic motivation is the best for producing long term results. ● An example could be Just finishing a marathon. Or when a player is injured their intrinsic motivation may be just to work hard and recover in the fastest time possible. ● Motivation which comes from an external force such as parents, coaches, sporting committees is extrinsic motivation. ● Extrinsic rewards can be seen through rewards, money, and response from the audience.

Anxiety, and Arousal Anxiety is a psychological process characterised by fear of confronting a situation (Psyched out). Arousal is the physiological state resulting from bodies response to certain situations (Psyched up). - Trait, and state Anxiety ● Anxiety that arises from the characteristic of a person is Trait anxiety. ● Personality driven- General stress level of individuals. Can vary due to how individuals respond to and manage stress. ● Example of trait anxiety is being a Goal kicker in Rugby league. Some players may find themselves anxious about missing a kick. ● State anxiety refers to the anxious feelings in a certain moment. Can arise due to the magnitude of a moment, or external pressures. ● Usually occurs when an athlete is in high pressure situations. ● Example is a UFC fighter may feel anxious fighting for his first ever title. -

Sources of stress ● Stress is the non specific response of the body to a demand placed on it . ● An athlete’s past experience can make a particular situation more stressful for them than it would be for another. For example, an athlete who injured themselves during a rugby league game, will have more stress when they come back from rehabilitation. ● Support networks, and types of motivation.

● Stress develops when an athlete is under pressure, this pressure can be internal or external. -

Optimal Arousal ● Optimal arousal is required for athletes to perform their best. Arousal is different to anxiety as it is a physiological response similar to getting excited before an event. ● It is often referred to as being “in the zone” or “psyched up.” It is about waking your body up so that it is ready to perform. ● An example is a rugby league player needs to reach optimal arousal to perform their best. As they will not be up to the task of the physical demands of the sport. ● Under Arousal can occur due to a lack of motivation.

Psychological strategies to enhance motivation, and manage anxiety There are many psychological strategies to enhance motivation and manage anxiety that athletes use. They are often done before competition to help the athlete release nerves and focus on the task they are about to perform. - Concentration/Attention skills (Focusing) ● Attention or focus can be improved by blocking out distractions and using positive self-talk. ● The more the athlete focuses on completing the skill with the correct technique, the better their focus is and the better their skill execution will become ● Certain sports require more attention skills, than others. Example golf requires their athletes to zone in on the hole, so they become more accurate. ● Attention skills also need to be able to vary throughout a competition. ● Example is players in rugby league focusing on their role in a set play. -

Mental rehearsal/visualisation/imagery ● Mental rehearsal (also known as visualisation or imagery) is when the athlete pictures the movement or skill in their mind. ● Mental rehearsal is often done just before performance as it helps improve concentration. ● Elevates/lowers body to optimum arousal levels, removes distraction and increases concentration. ● Visualisation helps to prepare athletes for anticipated experiences so anxiety is not generated by unexpected experiences. ● Example is prior to a rugby league game, a player may have visualised how he will goal kick.

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Relaxation techniques ● Used to reduce anxiety, and manage arousal levels.

● Centred breathing, progressive muscular relaxation, listening to music, and mental relaxation. ● Example is prior to a rugby league game, players will be seen listening to music to keep their heart rate down and improve their concentration. -

Goal setting ● Goal setting helps improve an athlete’s motivation and enables them to measure progress. Goals can be either performance or behaviour oriented and can be both long and/or short term. ● Setting performance goals that relate directly to performance helps the athlete to focus on objectives that will improve performance. ● When setting a Goal the SMART acronym must be used. Meaning the goal should be specific, measurable, achievable, realistic, and timely.

How can nutrition and recovery strategies affect performance? Nutritional Consideration - Pre performance/ During, and post performance Nutrition is vital to bodily functions and should always be in balance. Athletes should always eat enough: vegetables, fruit, dairy, protein, fats, and grains.

Supplementation Supplementation is a fast growing industry, especially in sports competition and exercise. It is important for athletes to know whether any of these supplements will benefit performance, how they will affect their health, the possible side effects and whether the athlete should ta...