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46 Cards in this Set
- Front
- Back
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Anaerobic: ATP/PCr |
This system supplies fuel (ATP) without the use of oxygen
10 second energy burst |
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Anaerobic Glycolysis |
Just as ATP and PCr are running out the muscle uses stored carbohydrate—glycogen.A by product of glycogen breakdown is lactic acid. * |
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Aerobic |
After approximately 2 minutes the second energy system kicks in. It takes this long for the cardiorespiratory system to get adequate oxygen to the muscles This energy system utilizes oxygen to produce energy |
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Excessive lactic acid... |
inhibits enzyme activity and reduces muscle force. hinders ATP production impedes muscle’s ability to create force impairs coordination causes pain causes physical and mental fatigue is not the cause of muscle soreness following work out cool down activity helps remove lactic acid from muscle cells |
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Lactic threshold |
When this occurs lactic acid is accumulating and negatively effecting performance. |
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Types of fuel |
ATP, Carbs, Glycogen, Glucose |
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Fuel Utilization |
ATP 10 seconds, Glycogen 1-2hrs, Fat (15-30x carbs) |
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Muscle fiber types |
SO: slow oxidative (low force) FOG: fast oxidative glycogen (fast) FG: fast glycogen (fast) |
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Slow oxidative |
slow, low, small, resistant, high, low |
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Fast Oxidative Glycogen |
fast, high, bigger, medium, medium, medium |
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Fast Glycogen |
fast, high, quick, low, high |
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Strength |
max force applied single effort (slow) |
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Muscular endurance |
sustain submaximal contractions over time |
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power |
strength times velocity |
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explosive power |
one rep, softball swing, kick |
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power endurance |
repeatedly perform skill with power and speed |
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short term power |
sprint (ATP) |
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Medium term power endurance |
varied intensities minimal rest (basketball) |
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long term power endurance |
numerous reps (cycling, swimming) |
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Quickness |
reaction time and speed of initial movement |
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Speed |
quick start and reaching and maintaining high velocity |
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Balance |
maintain equilibrium |
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flexibility |
range of motion |
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Agility |
change speed and direction rapidly |
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Stability |
apply force and leverage and maintain balance |
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Techniques |
motor skills |
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Power position |
prepare to accelerate and apply power |
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Specificity |
similar activities used in competition |
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Overload |
Training program must exceed typical daily demand on body, needed to create improvement/change |
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Adaptation |
body becomes accustomed |
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Progression |
program to increase training load to improve |
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Variation |
to avoid boredom, overuse, staleness |
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Periodization |
dividing up training into periods or cycles |
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Regression |
Lack of training or overtraining |
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Plyometric |
Jump training |
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high intensity |
needs rest, motivation, care for injury |
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Easy Training Zone EZ |
(for endurance athletes 70-90% training time) Low intensity and used for easy distance and recovery. Athletes are able to recover and also build endurance.
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No Training Zone NZ |
Overload principle: it is below performance intensity.
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Performance Zone PZ |
(10-30% of training time) Speeds of 1 to 5% higher than race values. Slightly faster speeds means the duration can be close to race duration time so same energy systems are used. Focus on proper mechanics and technique
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Setting up muscular fitness program, strength and power |
Preparation...Strength...Power...Power Endurance...Competition |
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Basic training |
20-24 weeks |
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Precompetition |
12-14 weeks |
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In season |
high performance 18 weeks |
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recovery |
4 weeks |
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Meso Cycle |
Week1 M, Week2 M, Week3Hard, Wk4 Easy |
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Micro cycle |
Day1 M, Day2 M, Day3 H |
