Notes on Core 2 – Factors Affecting Performance

Resource Description

 

How does training affect performance?

• Energy systems
• Alactacid system (ATP/PC)
• Lactic Acid System
• Aerobic System

Energy Systems

• Body requires a continuous supply of energy which is stored in chemical bonds (small and efficient)
• Food is digested into sugar, amino acids, fatty acids and substances
• ATP (Adenosine Triphosphate) is produced and continually rebuilt to enable energy flow as it is the most important substance for energy creation
• ATP consists of 1 Adenosine atom and 3 phosphate atoms which are held together by bonds

ATP/PC System

• ATP is limited and can only supply one explosive contraction eg. Long jump
• The explosive movement causes the ATP molecules to split then Creatine Phosphate acts as a substitute energy source due to its inability to resynthesise fast enough
• ATP is split in the explosion thus causing ADP (Diphosphate), this then reattaches with a phosphate atom to create ATP again (cycle continues)

Fuel Source – ATP is the main source of fuel for the one explosion or 1 second however due to its insufficient rate to continually explode it uses CP as a reserve (CP fuels the ATP/PC system)

Efficiency – ATP is rapidly available however is limited for high demand, only good for short explosive movements

Duration – ATP used within 2 secs. CP used in 10-15 secs. Restored in 2 mins if at rest

Cause of Fatigue – inability to resynthesise ADP from the CP as the supplies are used

By- products – heat

Recovery Rate – recovers in 2 mins (all ATP/PC rejuvenates). 50% of CP is completed in 30 secs

Lactic Acid System

• Follows the 10-12 secs of ATP/PC system
• Oxygen is insufficient due to time taken to transfer so it uses the sugar in blood cells
• Sugar is stored as glycogen and the body performs glycolysis (using glycogen)
• Anaerobic glycolysis occurs due to lactic acid use without oxygen
• Lactic acid increases as intensity increases due to lack of oxygen
• Is a by-product of anaerobic glycolysis but provides a form of energy – ATP

Fuel source – carbohydrates are only fuel (glucose in blood or in glycogen stores). Glycogen is broken down to produce ATP for the muscular contraction

Efficiency – ATP production is quick however uses an abundance of glucose. Readily available yet uses a great amount of glucose

Duration – At maximal effort, can be exhausted in 30 secs. At 70-80% intensity can last 3-4 mins. Truly depends on intensity. Eg. 200m, 400m or 200m freestyle

Cause of Fatigue – tolerance to lactic acid as a fuel source 

• Lactic acid levels build up within muscle cells
• High levels of LA prevent a contraction of muscle fibres
• Once the Lactate Threshold (point where lactic acid accumulates quickly into the blood stream) is surpassed it is no longer used

By-product – lactic acid

Recovery Rate – 30mins to 1 hr to diffuse lactic acid out of the blood stream

Aerobic System 

• Physical activity longer than 5 mins requires oxygen to contract muscles continually
• Aerobic system is the predominant supplier of ATP as oxygen is available
• Aerobic metabolism (fuel degradation, ie. Glucose breakdown in oxygen) is applied here in contrast to anaerobic glycolysis as lactic acid does not accumulate now.

Source of fuel – uses carbs, lipids and proteins however targets carbs first 

Efficiency – extremely efficient in the metabolism of fuel and energy. Uses glucose more efficiently therefore allowing sustained effort from a greater energy supply.

Duration – able to last 12 hours of rest or 1 hour of hard work. In football or netball glycogen stores are used for 4-6 hours. Fat is then used as a substitute once glycogen stores are used. In well trained athletes Glycogen Sparing is used to allow glycogen for later on in the event, using fats first.

Cause of Fatigue – when the glycogen stores are depleted, or when fat requires more oxygen for metabolism rather than a carb

By-product – carbon dioxide and water, co2 is expired and the water is used for the cells. Both are non-harmful to performance.

Recovery Rate – depends on duration of use. If used for short periods there will be a short recovery as glycogen stores are not fully used. Same for long periods, long recovery due to depletion of stores.

• Types of training and training methods

– aerobic, eg Continuous, Fartlek, aerobic interval, circuit

– anaerobic, eg Anaerobic interval

– flexibility, eg static, ballistic, PNF, dynamic

– strength, eg free/fixed weights, elastic, hydraulic

Aerobic

• Uses aerobic system as main energy supply

Continuous 

• Sustained effort without rest 
• Needs to be more than 20 mins
• Heart rate must rise above aerobic threshold
• 30 mins is key to progress in an aerobic way
• Examples include jogging and cycling

1. Long, slow distance training

• Able to improve general health through gradual improvement
• 60-80% of max heart rate

1. High intensity work at a moderate duration

• 80-90% of max heart rate
• Only well-conditioned athletes use this training as it requires strenuous work
• Intervals of relief are needed due to high workload

Fartlek

• Incorporates speed play and varies the terrain 
• Interval and continuous training are built into this due to the random variations of speed and intensity
• Good for most athletes however targets athletes in rugby league or soccer due to their manner of sprinting, stopping, jogging and changing direction quickly
• To incorporate speed play into continuous training the person can add bursts of speed every two mins or run up and down sand hills

Aerobic Interval

• It involves alternating sessions of work and recovery
• For example, a person may run 400m over a given time at a certain intensity, rest for then a certain time and then complete again. This allows an enhancement in aerobic capacity and will help them progress
• The rest time is short however say about 20 seconds to maintain stress on the aerobic system and not allow complete replenishment
• Aerobic Interval Training develops aerobic endurance as the sustained effort allows the aerobic system to be stressed yet not fatigued. Also, the intensity can be adjusted to meet a desired aerobic endurance

Circuit Training

• Develops aerobic capacity and can improve strength, endurance, flexibility and coordination
• Preferred in preseason to develop a solid platform to use in the season
• Utilises different stations to perform exercises for periods of time with minimal rest
• Can be anaerobic or aerobic depending on the intensity as well as whether the overload principle is implemented
• Progressive overload can be achieved through an increase in stations, increase in reps and sets or an increase in time at each station