core 2 syllabus

• Energy systems


  • Alactacid system (ATP/PC)
  • Lactic acid system
  • Aerobic system
• Analysing energy systems


  1. Source of fuel

  2. Efficiency of ATP production

  3. Duration that the system can operate

  4. Cause of fatigue

  5. By-products of energy production

  6. Process and rate of recovery
• Types of training and training methods

  • Aerobic (continuous, Fartlek, aerobic interval, circuit)
  • Anaerobic (anaerobic interval)
  • Flexibility (static, ballistic, PNF, dynamic)
  • Strength training (free/fixed weights, elastic, hydraulic)
• Assessing relevance of training types and methods

  1. Which types of training are best suited to different sports?

  2. Which training method(s) would be most appropriate? Why?

  3. How would this training affect performance?
• Principles of training


  • Progressive overload
  • Specificity
  • Reversibility
  • Variety
  • Training thresholds
  • Warm up and cool down
• Analysing application of training principles

  1. Aerobic training

  2. Resistance training
• Physiological adaptations to training

  • Resting heart rate
  • Stroke volume and cardiac output
  • Oxygen uptake and lung capacity
  • Haemoglobin level
  • Muscle hypertrophy
  • Effect on fast/slow twitch muscle fibres
• Motivation


  • Positive
  • Negative
  • Intrinsic
  • Extrinsic
• Anxiety


  • Trait anxiety
  • State anxiety
• Arousal


  • Sources of stress
  • Optimum arousal
• Psychological strategies to enhance motivation and manage anxiety

  • Concentration/attention skills (focusing)
  • Mental rehearsal/visualisation/imagery
  • Relaxation techniques
  • Goal-setting
• Nutritional considerations


  • Pre-performance, including carbohydrate loading
  • During performance
  • Post-performance
• Supplementation


  • Vitamins/minerals
  • Protein
  • Caffeine
  • Creatine products
• Recovery strategies


  • Physiological strategies (cool down, hydration)
  • Neural strategies (hydrotherapy, massage)
  • Tissue damage strategies (cryotherapy)
  • Psychological strategies (relaxation)
• Stages of skill acquisition

  • Cognitive
  • Associative
  • Autonomous
• Characteristics of the learner

  • Personality
  • Heredity
  • Confidence
  • Prior experience
  • Ability
• Elements of the learning environment

  • Nature of the skill (open, closed, gross, fine, discrete, serial, continuous, self-paced, externally paced)
  • Performance elements (decision-making, strategic and tactical development)
  • Practice method (massed, distributed, whole, part)
  • Feedback (internal, external, concurrent, delayed, knowledge of results, knowledge of performance)
• Energy Pathways


  
  
• Energy systems in the human body

  • Alactacid system
  • Lactic acid system
  • Aerobic system
• Energy systems


  Convert the chemical energy in food into ATP, which enables muscular contraction
• ATP


  Fuel energy is efficiently stored in high energy bonds within adenosine triphosphate
• Creatine phosphate (CP)


  Backup energy supply
• There is limited ATP in the body. ATP breaks down quickly when we move and needs to be resynthesised to once again provide energy.
• Alactacid system


  • Provides energy for maximum activity lasting about 10 to 12 seconds
  • Fuel source is creatine phosphate
  • Does not produce any by-products
• Lactic acid system


  • Provides energy for anything up to two to three minutes of moderate to high intensity exercise and longer for low intensity exercise
  • Fuel source is glycogen
  • Generates a by-product called lactic acid, which can inhibit performance
• Aerobic system


  • Provides energy for sustained work of moderate intensity
  • Uses carbohydrate and fat to provide large quantities of ATP
  • By-products are carbon dioxide and water, neither of which are harmful to performance
• Types of training


  • Aerobic
  • Anaerobic
  • Flexibility
  • Strength
• Aerobic training methods


  • Continuous
  • Fartlek
  • Aerobic interval
  • Circuit training
• Aerobic training methods


  Help improve the efficiency of the cardiorespiratory system
• Anaerobic interval training


  • Repeated bursts over short distances at high intensity
• Flexibility training methods


  • Static
  • Ballistic
  • PNF
  • Dynamic
• Strength training types


  • Isotonic
  • Isometric
• Isotonic strength training


  Muscle length changes as weights are lifted and lowered
• Strength training equipment


  • Free weights
  • Fixed weights
  • Elastic bands
  • Hydraulic machines
• Principles of training


  • Progressive overload
  • Specificity
  • Reversibility
  • Variety
  • Training thresholds
  • Warm-up/cool-down
• Progressive overload


  The load needs to be increased as we become comfortable at the existing level of resistance
• Specificity


  The closeness of the relationship between what we do in training and what we are required to do in the game
• Reversibility


  Fitness, strength and flexibility will be lost once training ceases
• Variety


  The training program needs to include a diverse range of challenging skills to ensure that motivation remains high
• Training thresholds


  Aerobic threshold is the lowest level of intensity that will produce a training effect, anaerobic threshold is the highest level, the zone between is the training zone