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14 Cards in this Set
- Front
- Back
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describe the main processes involved in the alactacid component |
-alactacid occurs first 2-3 mins -some post exercise o2 consumption -process restores the ATP and PC stores depleted during exercise -energy for these endothermic reactions -made available by the aerobic breakdown of fats and and carbs using the aerobic system - uses 4l of o2 consumption remains high - takes approx 30 sec to resynthesise 50% of PC - myoglobin stores are replenished |
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what is metabolic equivalent |
-a way of expressing energy cost -ratio of the work metabolic rate to the resting metabolic rate -estimates the energy cost of an activity by amount of oxygen consumed -one MET is equivalent to the resting VO2 (3.5ml/kg/min -one MET is equal to a specific calorific amount (1kcl/kg/hr) |
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how does MET hep a performer? |
-low intensity activity will be equivalent to small number of METS/ high intensity activity higher number of METS / to know how hard they are working - can calculate the overall energy cost of training session/ workload - can adjust diet according to the number of calories burned |
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why are carbs important? |
O only fuel that can be broken down anaerobically/ needed for high intensity work for more than 10 secs O aerobically for 1st 20mins O carbs is needed to ensure efficient breakdown of fats O limited stores O 4Kcals per gram |
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how can carb stores be maintained? |
-eat high carb diet - carbo-load before event/ glycogen sparing - performer can drink/ eat carbs during event - replaces carbs after event - pacing during event/ take opportunities to recover |
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periodisation? aerobic training |
initial assessment fitness testing macrocycle mesocycle micro cycle pre-season tapering competitive season off/transition season |
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initial assessment and fitness test periodisation? aerobic training |
age/ current activity levels/ health screening multi stage fitness test to estimate vo2 max copper 12min run PWC 170 of HR |
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principles of training? aerobic training
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specificity
moderation - overload FITT continuous interval progression variance monitoring |
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principles of training? aerobic training explain |
specificity - muscles used, movement patterns, fibre type, energy system moderation - prevent injury, allow sufficient recovery overload - make body work harder/ increases stress on the body -increases frequency/ intensity/ time or distance/type FITT - 2/3 times a week - 60-80% vo2/ HR - 20+ mins/ 3km+ continuous - all body exercise - altitude interval training - 1 set 3-4reps - work interval 3+mins - work- relief ratio 1:1/0.5 progression - increases in workload -increases by 10% -increases time/ distance variance - types training and exercise prevent boredom monitor/evaluating - training diary/ regular testing -reversibility - conduction of gap analysis |
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how is the resynthesise ATPduring a game using the ATP/PC system |
1. (intensity/duration) Aspects / examples of the game that are high intensity andshort duration / <10 seconds
2. (fuel) (Fuel is) PC/ phosphocreatine 3. (energy yield) (Generate) 1 (mole) of ATP (per PC) / 1:1 ATP:PC 4. (process) Breakdown PC to creatine and phosphate with energyreleased (used to resynthesise ATP) 5.(enzyme) using the enzyme creatine kinase6.(Coupled reaction) coupled reaction orPC P + C + energy and energy + P + ADP ATP 7. (location) (Takes place in the muscle) sarcoplasm |
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how is the resynthesise ATP during a game using lactic acid system
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8. (intensity/ duration) High intensity aspects of a longer duration/up to 3 minutes
9. (fuel) (Fuel is) glycogen/glucose or carbohydrate 10. (energy yield) (Energy yield is) 2 (moles) ATP (per glycogen/glucose) or1:2 glycogen/glucose:ATP 11. (process) Glycogenolysis or glycogen to glucose 12.(enzyme action) glycogen phosphorylase/GPP/GP converts glycogen toglucose 13. (process) (Anaerobic) glycolysis 14.(enzyme action) PFK converts glucose to pyruvic acid or (then) LDH convertspyruvic acid to lactic acid 15. (location) (Takes place in the muscle) sarcoplasm |
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Describe how oxygen availability determine whichenergy system is used
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1. (oxygenavailable)If oxygen is available then the aerobic (energy)system would be predominant
2. (oxygen notavailable)If no oxygen available then the anaerobic (energy)systems will be predominant orAlactic/ATP/PC/lactic acid system will bepredominant 3. (short durationso oxygenunavailable)If an activity has a very short duration/up to 10secs then not enough time to transport oxygen tothe working muscles therefore the predominantenergy system would be the Alactic/ATP/PCsystem 4. (aerobicthreshold)If oxygen supply falls below the requirements thenthe lactic acid system would become predominant(in resynthesizing ATP) (the aerobic thresholdwould have been met) |
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Describe how fuel availabilit determine whichenergy system is used. |
5. PC stores) If there are (sufficient) PC stores then theAlactic/ATP/PC energy system will bepredominant for (very) high intensity/shortduration exercise (< 10 seconds) 6. PC stores) PC stores deplete quickly during very highintensity exercise (meaning that) theAlactic/ATP/PC system cannot be thepredominant energy system for longer than 10seconds. 7. (Glycogen) If glycogen or carbohydrate/glucose is presentthen the aerobic system will be the predominantsystem or if the exercise (is high
8. (Glycogen) The greater the liver/muscleglycogen/carbohydrate/glucose stores the longerthe aerobic system can be the predominantsystem (even up to higher intensity exercise) 9. (Fats) Fats available thenthe aerobic syste |
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why cooling aids are used as a method of improvingperformance and helping recovery.
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(temperature) Cooling aids can reduce (core)temperature or sustain exercise for longerin hot environment or delays overheating orprevents dehydration
2. (injury/pain) Ice can be used to treat injuries byreducing pain/soreness 3. (swelling) Cooling aids can be used to reduceswelling/oedema/inflammation 4. (vasoconstriction) Cooling aids can result in vasoconstrictionthat reduces blood flow5. (recovery afterremoval of coolingaid)Flush of oxygenated blood / vasodilationhelps remove lactic acid 6. (recovery afterremoval of coolingaid)Flush of oxygenated blood helps to repairdamage / reduces DOMS 7. (thermal strain) Using cooling aids reduces thermal strainof competing in |
