ĐĎॹá>ţ˙ Ľ§ţ˙˙˙Ł¤˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙˙ěĽÁ[ đżNŒbjbjââ .ʀj€jNˆ˙˙˙˙˙˙l¨¨¨¨¨¨¨źŇ<Ň<Ň<Ň<î<ÔźMU2Î=Î=Î=Î=Î=Š>Š>Š>ĚTÎTÎTÎTÎTÎTÎT$V ŸXlňT¨Š>Š>Š>Š>Š>ňT‰?¨¨Î=Î=ŰU‰?‰?‰?Š>F¨Î=¨Î=ĚT‰?Š>ĚT‰?˘‰?+@ĆS¨¨ĚTÎ=Â= ו *äÉź<Ň<ď>¨SĚTU0MUźS Yď>š YĚT‰?źź¨¨¨¨ŮExercise Physiology 1. Describe how an athlete would make use of the principles of training when designing a training programme aimed at delaying OBLA (Overload): Body must be put under stress/ made to work harder/ longer/ more frequently than usual. (Frequency) – At least three times a week (Intensity) – 50% - 75% of VO2 max (Time) At least 20 minutes Type) aerobic and anaerobic training , training interval Fartlek, circuit (Progression) – as the body adapts - further increases in frequency/ intensity and time must follow to ensure improvements (Specificity) – Training should be relevant/ specific to the sport (Reversibility) – Athlete must train consistently to avoid deterioration in performance (Moderation) – The need for realistic targets that do not put too much stress on the body too soon (Variance) – Varied training session to avoid boredom and maintain interests Warm up/ Cool down) Avoid injury and minimise the risk of muscle Sore ness DOMS. 2. The body uses oxygen during recovery from exercises resulting in elevated rate of aerobic respiration. The first stage of this process involves the breakdown of glycogen to Pyruvic acid. Describe the remaining stages that use oxygen to complete the breakdown of glycogen. Stage 2 Kreb’s cycle Pyruvic acid is broken down/ converted to form acetyl coA A complex cyclical series of reaction occur In which acetyl coA combines with oxaloacetic acid Co2 is formed Hydrogen is removed There is an energy yield of 2 molecules of ATP Oxaloacetic acid is regenerated The reaction occurs in the matrix of the mitochondria Stage 3 Electron transport system Hydrogen atoms are transported to the cristae of the mitochondria Where electrons are removed Hydrogen ions combine with oxygen and water is formed There is an energy yield of 34 molecules of ATP 3. An ergogenic aid is any substance that enhances performance. Discuss the following as aids to enhancing performance - The use of dietary manipulation - Pre competition meals - Post competition meals The use of dietary manipulation Use of carbohydrate loading Glycogen stores are depleted a week before competition By heavy training/ eating a diet rich is protein/ low in carbohydrates 3 -4 days before competition training is reduced and performer eats a diet rich is carbohydrate The body compensates for its previous lack of carbohydrate Storing more glycogen than before/ increasing glycogen levels Benefits endurance athletes (Negative effect) – quality of training may be compromised and possible weight gain due to water retention Pre Competition meals These could be eaten 2-4 hours before competition To ensure that glycogen stores are high Glucose can also be eaten immediately before the competition Benefits any performer who relies on the breakdown of glycogen for energy e.g. aerobic performer/ games player (Negative effect) – If consumed too close to competition can have detrimental effect. Also high blood glucose levels can cause early fatigue Post competition meals The optimal time is within 2 hours of end of exercise As rate of muscle glycogen replacement is at its quickest Eat a carbohydrate rich meal Benefits any performer who has used glycogen as their fuel for exercise e.g. aerobic performer/ games player. 4. What type of performer would predominantly use an anaerobic energy system? State one fitness component that would be beneficial to this performer and identify one test that could be used to evaluate this component. Any performer that is obviously an anaerobic athlete. One whose activity is mainly of high intensity and short duration exercise e.g. Shot Putter Explosive strength Vertical/ sergeant Jump Test 5. Sketch a graph to show how the predominant energy system depends on duration of exercise 6. What are the benefits of suing Periodisation when designing a training programme? - (Timing) helps to ensure that an optimal physiological peak is reached at the correct time for an important event - (specific component) each block is designed to prepare a specific performance component - (Variance) Training is therefore spilt into smaller units to maintain motivation and avoid boredom - Double Periodisation allows the performer to peak for a qualifying round and the championships 7. Explain how a performer might use Periodisation to structure their training programme for one year. Spilt into macro cycles, Meso cycles and micro cycles. Macro cycle as the long term training block Meso cycle as the intermediate training block 1-4 months Micro cycle as the short term training block/ up to three weeks Sufficient recovery and develop endurance strength Spilt year into season/ off season, pre season and competitive season In the competitive season performer will aim to maintain fitness levels and remain injury free Before competitive season, performer may use tapering Tapering involves reducing the training to allow the body to achieve maximum energy stored prior to competition. This would usually last between 1 -3 weeks prior to competition 8. Define Aerobic Capacity and list the factors that affect a performer’s VO2 Max Definition The maximum amount of oxygen that can be taken in and used by the body in one minute/per unit time. Factors that affect Vo2 Age Gender Physiological make up ( genetic factors) Training Respiratory factors (size of lungs, asthmas ect) Cardiac factor ( size of heart, stroke volume) Vascular factors (number of red blood cell, number of capillaries) Cellular factors ( number of mitochondria/ amount of myoglobin 9. Outline a training programme designed to improve the aerobic capacity of a performer? - Frequency – 3+ times a week - Intensity – 55%- 85% maximum heart rate/ VO2 max - Time – More than 20 minutes - Type – Continuous/ Fartlek/ interval/ circuit/ cross/ altitude 10. Identify one illegal aid that might be used to enhance Vo2 max and describe the associated risks to a performer health Blood doping – risks of blood contamination/ hepatitis/ aids/ allergic reactions - Increases blood viscosity/ increased risk of blood clotting/ blood pressure - Heart failure/ strain - Decreased heart rate that leads to reduce stroke volume/ cardiac output/ less oxygen the tissues - EPO - Increases blood viscosity/ increased risk of blood clotting/ blood pressure - Heart failure/ strain - Decreased heart rate that leads to reduce stroke volume/ cardiac output/ less oxygen the tissues - Decreased natural production of EPO that can lead to the body producing less red blood cells in the long term 11. With reference to the physiological adaptations that occur in the cardiovascular and respiratory systems, explain why a trained performer can work at a higher intensity before reaching their VO2 max. Cardiovascular system A bigger/ stronger heart therefore that have a higher stroke volume/ maximal cardiac output A lower resting heart rate so needs fewer beats for the same cardiac output Increased elasticity of the arterial walls therefore arteries withstand greater fluctuations in blood pressure Increased capillarisation in lungs therefore increased rate of gaseous exchange more oxygen diffused into blood/ muscles Increased blood volume therefore increased stroke volume More red blood cells therefore increased oxygen carrying more oxygen to working muscles Improved buffering system in the blood therefore greater tolerance to lactic acid. Respiratory system Increased tidal volume therefore more oxygen can be inhaled per breath Stronger respiratory muscles therefore increased efficiency of external respiration Greater surface area of alveoli therefore increased gaseous exchange 12. Define interval training and identify the advantages of this type of training? Definition A form of training in which periods of work are interspersed with periods of recovery Advantages Very versatile/ can be used for practically any sport/ flexible training methods Can improve both aerobic and anaerobic capacity Performer can train relevant to energy system (specificity) Allows performer to train at higher intensities without undue fatigue Allows for quicker gains in aerobic capacity 13. Describe how an internal training session can be manipulated to suit the requirement of two different types of performer Duration of work, interval needs to be longer the more aerobic the performer or vice versa Intensity of work, interval needs to decrease the more aerobic the performer or vice versa Duration of the recovery period needs to decrease the more aerobic or vice the performer or vice versa The number of work/ recovery intervals need to decreased the more aerobic the performer or vice versa 14. Outline one interval training session that is specific to a perfomer Aerobic Performer Duration – 3+ Minutes Intensity - Low – medium Work ( Work/ recovery ration) – 1:1 Number for work - 1 set of ž reps Anaerobic performer Duration – 1- 90 seconds Intensity - High 60 – 80 % Work ( Work/ recovery ration) – 1:3 Number for work - 2-5 sets 15. Explain the physiological implications of warming up and cooling down Warm up Increased in body temperature reduces the chance of injury/ DOMS due to increasing flexibility of muscles and connective tissue Develops a greater speed and strength of contraction due to increased elasticity of muscle Increases enzyme activity Increases energy available due to increased to increased body temperature Increase cardiac output due to greater venous return from the working muscle Increases oxygen supply to the working muscles due to the vascular shunt mechanism/ increase in heart rate Helps delay OBLA due to enhanced aerobic respiration Helps reduce oxygen deficit due to increase oxygen delivery to the working muscles Enables muscles to take up more oxygen due to increased oxygen dissociation from haemoglobin due to increased muscle temperature Cool down Speeds up the removal of lactic acid/ carbon dioxide due to capillaries in working muscles remaining dilated and being flushed with oxygenated blood Avoids blood pooling due to increased venous return Reduces muscle soreness/ DOMS due to allowing the muscles temperature to drop slowly Can be used for flexibility training as muscles are still warm after exercise and therefore more pliable Implications Warm up – Reduce chance of injury, delay OBLA/ increase oxygen to working muscles, Increases in speed / force of muscle contraction Cool down – Remove lactic acid, Prevent Blood pooling, Prevent DOMS 16. Explain the relationship between ATP and PC levels during the 100m sprint - In the first few seconds of the sprint PC levels decline/ ATP levels are maintained -This is because PC is being broken down to replenish ATP - Via a couples reaction - Reaction 1 is exothermic - Reaction 2 is endothermic - This pattern continues until the PC levels are exhausted - The ATP/PC - lactic acid threshold is reached - Creatin Kinase responds to increase in ADP - For every molecule of PC one ATP is resynthesised 17. Describe the Alactacid component of EPOC - Involves restoration of ATP/PC - Oxygen consumption remains high to allow elevated rate of aerobic respiration - Energy released continues production of ATP - Enables PC Stores to reform - Uses up to 4 litres of oxygen - Takes 2/3 minutes for complete restoration - 50% of stores are replaced in 30 seconds - Restoration of myoglobin with oxygen/stores 18. Identify and define the type of strength most relevant to a 100m sprinter. Identification Dynamic/ elastic/ explosive strength/ power Definition The ability of neuromuscular system to overcome resistance with high speed of contraction/ a combination of strength and speed/ rate at which energy is produced 19. Design a weight training programme to improve this type this type of strength - (specificity) Exercise the muscle groups relevant to a 100m sprinter/ Leg curls, leg extensions - (Overload/Progression) – Increase number of sets/ reps/ decrease rest time/ increase intensity/weight/ frequency - (Moderation) – do not do to much to soon - (Frequency) – 3 – 7 times a week - (Intensity) – 75% - 85% of 1RM - (Sets) 3- 6 - (Reps) 5- 10 - (Rest) Relief ratio 1.3 20. Using examples from a sport of your choice, explain when and why a performer uses the lactic acid and the aerobic energy systems and fuels during a competitive match. - During a match performer will be using a mix of all three energy systems - At any one point, one system will be predominant/ one system takes over from another - Depending on the intensity of the exercise at that point - For high intensity (short duration 10 seconds to 2 min) activity, lactic acid system is predominant e.g. in a game of hockey sprinting down the wing with the ball - For medium/ low intensity (over 2/3 minutes) activity aerobic system is predominant e.g. in a game of hockey: a midfield player who is constantly following play around the pitch Fuels used Duration and intensity also play a major role in the type of fueld used For high intensity/ short duration carbohydrates are broken down for energy/ glycogen is used e.g. in hockey player will use carbohydrates / glycogen when sprinting For low intensity/ long duration fats/ carbohydrates are broken down for energy e.g. in a game of hockey player will use fats to last the duration of the game 21. Discuss the effects of level of aerobic fitness, availability of oxygen and food fuels on the efficiency of the aerobic energy system Levels of aerobic fitness The higher the aerobic fitness of the performer The higher the intensity of exercise they can perform using the aerobic system This means that can exercise for longer periods of time Because they can performer at a higher percentage of their VO2 max before reaching OBLA Availability of oxygen The higher the aerobic fitness of the performer The greater the efficiency of the respiratory system – larger lungs The greater the efficiency of the cardiovascular system – larger heart Therefore the greater the supply of oxygen to the working muscles The more efficient the removal of waste products from the body Therefore the more efficient their aerobic energy system Availability of food fuels Glycogen is the major fuels for the first 20 minutes of exercise Because oxygen supplies are limited Fats are a major fuel after 20 minutes of exercise The greater stored of glycogen in the muscle/liver the longer the performer can work aerobically When glycogen stored are depleted fats can be used to aerobic energy production The fitter the performer the earlier they can start to use fats during sub maximal exercise Fat requires 15% more oxygen for its breakdown And means the athlete can only work at lower intensities Once OBLA has been reached the body has insufficient oxygen available to burn fats Only carbohydrates can be broken down anaerobically Define OBLA and describe its effect on skeletal muscles Definition The point at which lactic acid in the blood suddenly decreases/ anaerobic threshold. Effects Muscle fibres become more acidic/ph levels drops This effects enzyme action/ denatures enzymes/ inhibits further breakdown of glycogen Makes muscle contractions difficult/ causing fatigue/pain Explain when and how lactic acid is fully removed from the muscles When Removed at the end of exercise/ recovery period/ cool down/ EPOC During the Lactacid/ slow component How Using oxygen/ aerobic respiration Through elevated respiratory rates Lactic acid is converted to Pyruvic acid And metabolised to carbon dioxide and water Lactic acid is converted to protein Lactic acid is converted to glycogen/ glucose/ Cori cycle Lost in sweat/urine Explain the principle of a coupled reaction using the ATP/POC system as your example Linked reactions take place/ the product of one reaction are used in another reaction The first reaction produces energy this is an exothermic reaction PC -> P + C + Energy In the second reaction the energy created in the first is used to form a compound endothermic reaction ADP + P + Energy -> ATP Creatin supplementation are a type of nutritional ergogenic aid Discuss the effect of using this aid referring to the following: The type of performer benefiting The performance enhancing qualities The associated side effects Type of performer Anaerobic/ power/strength Any high intensity/ short duration performer E.g. 100m sprinter Performance enhancing qualities Increases capacity for/ duration of high intensity activity Reduces recovery time Allows higher quality interval training/ strength training sessions Associated side effects Weigh gain/ water retention Possible muscle cramping Long term effects not fully known Possible liver and kidney problems Carbohydrate loading is a type of nutritional ergogenic aid Discuss the effect of using this aid referring to the following: The type of performer benefiting The performance enhancing qualities The associated side effects Type of performer Aerobic/ endurance performer Any medium/ low intensity/ long duration performer E.g. middle long distance runner/ games players Performance enhancing qualities Increases glycogen synthesis activity Increases muscle glycogen stores Increases endurance capacity Delays fatigue Associated side effects Weigh gain/ water retention Feelings of weakness during depletion stage Depression/ irritability during depletion phase Identify and describe one type of training other than interval or circuit that could be used to develop aerobic capacity Continuous training Low/ medium intensity/ 60- 80% Long duration more than 20 minutes Rhythmical exercise/ large muscle groups Frequency Is at least 2 times per week Fartlek Form of continuous training Low intensity training interspersed with bouts of high intensity Long duration more than 20 minutes Frequency is at least twice per week Rhythmical exercise 28. Discuss the advantages and disadvantages of these types of training Continuous Training – Advantages Low intensity therefore small injury risk Easy for specificity runners can run swimmer can swim ect Develops muscular endurance Can train for long periods of time Disadvantages Only trains the aerobic system Limitations for team players / anaerobic performers Motivation needed If a lot of running involved danger of bone and connective tissue damage Fartlek training – Advantages Develops aerobic and anaerobic systems Easy for specificity e.g. runners can run, swimmers can swim, cyclists can cycle ect Develops muscular endurance Good for team players Disadvantages Risk of injury More demanding therefore motivation needed If a lot of running involved danger of bone and connective tissue damage Explain how target heart rates are used as an intensity guide Target heart rate if the range of heart rate prescribed to match the training intensity requirements of a performer Performer must remain within this range for training to be effective/ bring about aerobic gains Need to overload the aerobic system But stay below the anaerobic threshold Heart rate measured using heart rate monitor Used calculate the training zone Maximum heart rate = 220 – age Describe the method for the PWC170 test used to measure aerobic capacity Measure heart rate using a heart rate monitor Cycle/ exercise bike The person pedals at three consecutive workloads Until heart rate reaches a steady rate A heart rate graph is plotted And used to predict the exercise intensity Identify and explain four physiological factors related to the heart and skeletal muscle that enable the performer to score so highly on the aerobic capacity test Heart Large strong heart – Able to contract with more force, increased stroke volume, more blood and more oxygen pumped around the body so greater efficiency Low resting heart rate – Greater efficiency at pumping blood/oxygen to the working muscles/ exercise at lower heart rate Large stroke volume/ cardiac output – more blood/ oxygen pumped ( per beat) increased efficiency Skeletal muscle Large myoglobin – More efficient transport of oxygen from the blood capillaries to the mitochondria increase store of oxygen delays OBLA Many Mitochondria – Allows greater use of aerobic energy/ more ATP/ less time spent on anaerobic capacity High enzyme activity – Increases rate of glycogen/ fat breakdown Large stored of glycogen/ fats – More fuel/ potential energy available ( to break down for ATP resynthesis) so produce large amount of ATP Large number of slow twitch muscle fibres – Physiologically more suited to use oxygen/ aerobic/ endurance work/ greater fatigue resistance Increased number of capillaries – More blood/ O2 available/ increased gaseous exchange Describe two type of stretching that could be used to develop flexibility Static stretching ( an active stretch) which involved a performer taking a joint to a position beyond its point of resistance ( A passive stretch) uses a partner to move the joint to a position beyond its point of resistance Position is held for 6+ seconds Ballistic/ dynamic stretching Momentum is used to take a joint through its full range of movement Involves swinging/ circling/bouncing PNF ( Proprioceptive neuromuscular facilitation) Partner takes joint to a position just beyond its point of resistance Performs an isometric contraction ( for 6 – 10 seconds) Muscle is relaxed and stretched again Explain the physiological changes to skeletal muscle and connective tissue after flexibility training Muscle become longer because – Reflex mechanism of muscle spindle occurs at greater range of movement, muscle spindle becomes used to the length of stretched muscle, stimulus to the stretch reflex is reduced, strength reflex is increased Increased elasticity Using examples from the games situation, explain when and why tour performer uses each of the there energy systems ATP/PC - When used in moments requiring intensity/ very short duration/ up to 10 second e.g. tacking/ shooting/ jumping Why energy can be generated/ ATP resynthesised quickly In the absence of oxygen PC is readily available/ stored in the muscle cell Increase in ADP Lactic Acid – When Used for high intensity activity short duration 10 seconds – 2minutes e.g. sprinting down the wing/ fast breaks – attack or defence Why A fast supply of energy/ fast resynthesis of ATP In the absence of oxygen Glycogen is broken down ( anaerobically) Decrease in PC Aerobic – When Used for low intensity – low duration 2- 3+ e.g. jogging around the pitch/ lasting the duration of the game Why Used when respiratory system and cardiovascular system are delivering sufficient oxygen to the working muscles An efficient source of energy/ ATP resynthesis/ large amount of energy/ no fatiguing by products Oxygen supply is such that fats can be mobilised ( producing an abundance of energy 34 - Outline the physiological processes that will happen during a 5 minute recovery phase following an intense period of anaerobic exercise Recovery Return the body to its pre – exercise state This happens during EPOC ( Excess post exercise oxygen consumption Oxygen used to repay the oxygen debt To resaturate myoglobin with oxygen To maintain elevated heart/ Respiratory rates To maintain a high body temperature During Alactacid debt/ fast component Muscle phosphogen stores/ ATP/PC are restored Takes 2 -3 minutes for full recovery / 50 % in 30 seconds Using up to 4 litres of oxygen During the Lactacid debt/ slow component Lactic acid is removed/ oxidised In the mitochondria ( via the aerobic system) / Cori Cycle Converted to Co2/H20/ glycogen/ glucose/ protein/ Pyruvic acid/ sweat/ urine Sketch a graph of energy supplied against time to show when each of the three energy system is predominant in relation to duration of exercise Describe a Carbohydrate loading and identify the advantages of using this method Exhaustive training until a week before competition then taper exercise intensity 7 – 4 days before competition eat low carbohydrate diet/ deprive muscles of carbohydrates In three days leading up to competition eat high carbohydrate diet Advantages Safe/ minimal risk to health and is legal Increases activity of enzymes responsible for glycogen syntheses Increases glycogen stored/ endurance potential/ capacity/ train for longer Increases capacity for high intensity activity Reduces recovery time/ delays fatigue Allows higher quality interval training/ strength training sessions Explain why physiological adaptations have occurred after a period of aerobic training, giving reasons related only to the heart and vascular system. Heart Greater efficiency – allows more oxygen/ blood to be pumped into systemic circulatory system Increased size of athletes heart – which increases the size of the ventricles allowing for more blood to enter the ventricles Greater elasticity – More blood entering the ventricles increases the stretching of the walls which results in a more forceful contraction Stronger heart muscle – Increase force/ strength allowing for more blood/ oxygen to be pumped out per beat Vascular system Capillarisation/ new capillaries developed – Increased gaseous exchange/ allowing more oxygen into the body/ expelling carbon dioxide and lactic acid more efficiently Increased elasticity/ vasomotor control – Increases the effectiveness of the vascular shunt mechanism/ more efficient redistribution of cardiac output Increased blood volume – Better transport of gases/ oxygen and carbon dioxide Increased plasma count/ reduces viscosity – Which allows blood to flow more quickly/ improved circulation Increased red blood cells – Increases haemoglobin density to allow fro more efficient transport of oxygen Decreased blood pressure – Less resistance to blood flow Identify, define and give a method of evaluation for two components of fitness other than aerobic capacity, strength and flexibility Speed – how fast you can move part of your body e.g. sprinting - 100m sprint Reaction time – Time between a stimulus being detected and the first movement in response to it e.g. swimming start – Rule drop test Agility – Combination of speed and coordination/ ability to change direction at speed e.g. dodging/marking at netball – Illinois agility run Balance – Ability of the body to maintain equilibrium ( static or dynamic) e.g. skiing – Stalk stand/balance board Co – ordination – Ability to put the relevant motor programmes in the right order to produce smooth/ efficient movement e.g. layup in basketball – alternate hand wall toss test Body composition – the relative amount of fat mass/ fat free mass in the body % of body fat – Skin fold callipers Describe what is meant by each of the following terms: macrocycles; mesocycles; microcycles. Macrocycle as the long term/ one year training block Ensuing peak physical condition for competition season Mesoccyle as the intermediate training block between 1- 4 monthsw Each with its own objective to help achieve the overall objective of the macrocycle Increase strength/ power/endurance - Microcycle as the short term training block – up to 4 weeks Each block will have its own objectives to help achieve the overall objective of the mesocycles/macrocycle Resistance training each week to ensure sufficient recovery and develop endurance strength 39. Discuss the benefits of Periodisation in planning a training programme? Splits training into specific blocks Helps to ensure that an optimal physiological peak is reached at the correct time for an important competition e.g. Olympics Each block is designed to prepare fro a specific performance component/ technique Training is therefore spilt into smaller units to maintain motivation/ avoid boredom/ overtraining/ fatigue Double Periodisation allows the performer to peak for a qualifying round and the championships Before competitive season athlete may use tapering Tapering involves reducing the training to allow the body to achieve maximum energy stored prior to competition E.g. focus more on technique than developing fitness This would usually last between 1 – 3 weeks prior to competition Define Vo2 max and identify a common method used to evaluate it The maximum volume of oxygen that can be taken in and utilised per minute of time Multistage fitness test Explain three physiological reasons why males tend to have higher values for Vo2 max than females Men have larger muscles/ greater % of muscle which means more mitochondria/ aerobic enzymes Men have higher testosterone concentrations which means that theyt have larger muscle mass for greater energy supply Men have less % body fat/ oestrogen which means they carry less mass that uses energy Men have larger hearts/ ventricles which means that more blood can enter and leave the heart per beat they have a higher stroke volume Mean have greater haemoglobin/ red blood cells concentration in blood which benefits the transport of oxygen Men have higher lung volume capacity which means more oxygen enters and more carbon dioxide leaves the body per breath Outline the main features of a weight training programme designed to develop maximum strength Form of interval/ circuit/ pyramid training Can be altered depending on levels of fitness the training programme is flexible Training principles apply/ overload/ progression/ specificity/ warm up/ cool down/ pre test Heavy weight/ low reps/ long rest between sets (frequency) – 3 – 7 times a week (Intensity) at 85% or more of 1RM (Time) – 2 – 5 sets and 2 – 6 reps (Time 2 ) with 3 – 5 minute rest between sets Identify two physiological adaptations that take place during the training programme and explain how each helps to improve maximum strength Greater number of motor units recruited – Increases the contraction of the muscle for greater force to be generate Reduced autogenic inhibition – these mechanism prevent muscles from exerting more force than bones/ connective tissue can tolerate Muscle hypertrophy( larger muscle) - Provides more sites for force production/ allows for a greater force/ contraction Increase in the number of muscle fibres - Allowing for a greater force of contraction Increased levels of muscle phosphogens – Increases the efficiency of the ATP – PC system allowing high intensity exercise to carry on for longer Describe two long term health risks associated with taking steroids Testicular atrophy, reduced sperm count and enlargement of breast sin males/ infertility Disruption of menstrual cycle/ reduction of breast size, deepening of voice, growth of facial hair in females, infertility, decrease in oestrogen Liver damage/ tumours/cancer Increased risk of coronary heart diseases/heart attack/ high blood pressure Psychological problems/ addiction / extreme aggression Describe the lactic acid energy system (Type of reaction) – Anaerobic/ without oxygen (fuel used) – Glycogen/ glucose/ carbohydrate (Site of reaction) – Sacroplasm/ cytoplasm (Controlling enzyme) – PFK/LDH (Energy yield) – breakdown of glycogen to Pyruvic acid (Specific stages) – Works on a coupled reaction principle, reaction 1 is exothermic releases energy, Reaction 2 is endothermic/ uses energy, Resynthesis of ATP from ADP and P (By Products) – Lactic acid Discuss the advantages and disadvantages of using the lactic acid system Advantages Few chemical reactions/ relatively quick/ simple Good for high intensity exercise between 10 seconds and 2 minutes Does not require oxygen therefore can use it early in exercise period The by product lactic acid can be converted back to glycogen in the liver and used for fuels/ Cori cycle The by product lactic acid can be broken down to co2 and h20 and energy Disadvantages Only a relatively small amount of energy is released less efficient than the aerobic system Accumulation of lactic acid lowers pH/ inhibits enzyme activity/ reduced ability to resynthesis ATP Lactic acid can only be broken down in the presence of oxygen so exercise intensity must be reduced/ stopped for this to happen/ causes fatigue Outline and interval training session that is designed to stress the lactic acid system (duration)– From 10 seconds to 3 minutes (Intensity) – Very high close to vo2 max 75% + (Work: Relief ratio) - 1:3 (Number of work/ relief intervals) – 2-5 sets/ 5 – 20 reps Explain how you would apply the training principles of overload, specificity and reversibility to ensure your sessions remains effective throughout a training programme. Overload The body must be pushed beyond the levels at which it is accustomed for improvement to be made The body will adapt to this overload and further improvement to the efficiency of the lactic acid system will occur/ increased tolerance to lactic acid Must be progressive or injury can occur/ moderation Manipulate variables Duration of work interval increased/ intensity of work interval increased/ number of sets/ reps increased/ increase frequency Specificity Training should be relevant/ appropriate to the sport/ individual In terms of energy system/ muscle involved/ fibre types recruited Therefore ensure interval training session are undertaken in correct environment for athlete Peaking/ Periodisation must also be considered to ensure athlete is in top physical condition for competition Reversibility The deterioration in performance/ loss of benefits that occur if training stops/ intensity stops/ ineffective overload Sessions must be interesting/ varies to ensure training is maintained 49. Define the terms energy, work and power, giving the units as measurements for each? Energy – The capacity/ ability to perform work - Joules Work – The product of force multiplied by distance. Work done = Force x Distance - Newton metres Power – The rate at which energy is created/ used/ a combination of strength and speed/ Power = (Force x distance) / Time – Watts Explain why ATP plays such a major role during physical activity The only useable form of energy in the human body/ energy currency that powers all form of biological work A high energy phosphate compound/ the outer phosphate bonds are high energy bonds/ a store of potential energy When the terminal phosphate bond is broken energy is released/ ATP is broken down to release energy/ ATP ( ADP + P + Energy An exothermic reaction Facilitating enzyme is ATPase Can be resynthesised ( via the energy system) The breakdown and resynthesis of ATP is a reversible reaction Explain OBLA Onset of blood lactate accumulation The point at which the aerobic system can no longer reach the body demand for ATP/ Not enough oxygen Occurs when the body converts to anaerobic energy supply/ anaerobic threshold Causing a large accumulation/ rapid increase of lactic acid in the blood Therefore exercise OBLA can only be maintained for a short while šĚŕé6 ?  ě í   ľĚČĽá7×?Ý0Ř1îičľË@!T!<""›"ń"ü"-$Ş$.&w&‰&’&Ÿ&¨&ş&ż&Ţ&í&'''.'7'J'O'n'}'‹'Ö'ß'ß*é*p,~,G-–-N/{/ě0ńěćÚĎÚĂĎĂĎÚĎĂĎĂĎĂĎÚĎÚĎÚĎÚĎÚĎÚĎÚĂĎĂĎÚĂĎĂĎÚĎÚáϡϡϡĎáϡϡϡĎÚĂĎĂĎĂĎÚĎÚĎ>*OJQJ^JmH sH 6OJQJ^JmH sH OJQJ^JmH sH 5OJQJ^JmH sH  5mH sH mH sH CJOJQJ^JaJmH sH Hš›˙)Lgą-pČ,yËĚ‹ŕéö0 \   ą ŕ úřřřřřóóóóóóóóóóóřřřřóóóóóóó & F$a$NŒýŕ 6 ? 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