pdhpe

• Alactacid (ATP/PC) system


  Uses ATP and creatine phosphate (PC) in muscles to release energy
• Alactacid (ATP/PC) system


  1. ATP in muscles is broken down to release energy

  2. PC in muscles is broken down to resynthesize ATP
• Creatine phosphate (PC)


  Source of fuels for the alactacid system
• Alactacid (ATP/PC) system


  • Efficiency of ATP production is very limited
  • Duration of the system is approximately 10-12 seconds
  • Cause of fatigue is PC supplies becoming exhausted
  • By-product is heat
  • Rate of recovery is 50% of PC replaced in 30 seconds and 100% in 2 minutes
• Progressive overload training


  • Gains in fitness are when the training load is greater than normal for the activity
  • Specificity - the training is specific to the centre of the activity
• Warm up


  • Helps reduce risk of injury and encourages blood to return to the head instead of pooling in the muscles
• Training types


  • Aerobic training
  • Fartlek training
  • Interval training
  • Circuit training
  • Anaerobic interval training
• Aerobic training


  Continuous training effort without rest intervals, using the aerobic system as the main source of energy
• Fartlek training


  Continuous activity with bursts of high intensity, variations in speed and intensity
• Interval training


  Alternate between moderate exercise and recovery intervals
• Circuit training


  High intensity moving from one activity to the next after completing the required repetitions
• Anaerobic interval training


  High intensity work coupled with limited recovery
• Flexibility training


  Ability of a joint to move through a range of motion
• Static stretching


  Stretch held for a period of 30 seconds - smooth movement performed slowly
• Dynamic stretching


  Rhythmical movement of major muscle groups used in an activity
• Physiological adaptations to training

  • Resting heart rate: measured at rest, athlete has lower resting heart rate due to efficiency of cardiovascular system, and higher stroke volume
  • Stroke volume: amount of blood ejected by left ventricle during contraction
  • Lung capacity: volume of air in lungs
  • Oxygen uptake: ability to intake oxygen and deliver to working tissues
  • Haemoglobin levels: contained in red blood cells of body
  • Muscle hypertrophy: increase in size of muscle cells
• Positive motivation


  Performance is driven by previous successful experiences
• Negative motivation


  Improvement of performance out of fear of not accomplishing goals
• Intrinsic motivation


  Motivation comes from within the individual
• Extrinsic motivation


  Motivation derived from an external source
• Nutrition for performance


  • Pre-performance: Carbohydrate-rich foods e.g. sports bars, peanut butter toast
  • During performance: Easily digestible carbohydrates e.g. sports drinks
  • Post-performance: Carbohydrate-rich meals to replace glycogen, high quality protein to aid muscle repair, fluids predominantly water to rehydrate
• Concentration & attention


  • Ability to link movement
  • Awareness that the individual focuses on rather than thinking about it
  • Concentration should be unwavering reaching its peak
• arousal


  anxiety
• Trait anxiety


  General level of anxiety linked to daily living
• State anxiety


  Situational anxiety. How someone responds to a high pressure situation eg penalty kick
• There is an optimal level of arousal for any performance
• variety - athletes are better motivated if there are changes to their routine
• goals - setting goals can increase motivation, but they must be realistic and achievable