A2 PE Physiology 2
- Created by: Joshua Jackson
- Created on: 14-04-14 14:38
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- A2 PE Physiology 2
- Training methods
- Contious
- long duration, low intensity CV use - borg / karvonen
- Interval
- calculate rest periods sprint /endurance use bog /karvonen
- Plyometric
- eccentric (stretch shortening cycle) power and speed DOMS
- Circuit
- stations and rest periods can suit anybody
- Weight/ Resistance
- high weight low rep - strength hi reps low weight - endurance
- 1 rep max 60-70 endurance 70-85 dynamic strength 5-95 power 95+ max strength
- high weight low rep - strength hi reps low weight - endurance
- Speed
- assisted or resisted
- Farlek
- speed play games players exceed ;lactic acid threshold and enable recovery
- Core
- postural improvements firm base for other sports, muscles of torso
- SAQ
- ladder, hurdles = more coordinated and more efficient recruitment of muscles at speed
- Strecthing
- Stretching occurs in sarcomere and connective tissue
- sarcomere is a basic unit of muscle and the stretch happens between the actin and myosin.
- The tendons absorb the rest of the stretch as the connective tissue. can be static, dynamic, ballistic, active, passive and PNF
- sarcomere is a basic unit of muscle and the stretch happens between the actin and myosin.
- Stretching occurs in sarcomere and connective tissue
- Contious
- Effects of Fatigue on performance
- depletion of fuels PC and glycogen
- accumulation of waste products CO2 and lactic acid
- acidic enzymes cannot work so energy cant be produced
- dehydration
- lost from plasma - heart has to work harder, perfomance drops
- Central Governor theory
- the brain says you are fatigued to protect you
- Recovery
- 4R's
- 1.Remove lactic acid
- 2 hours needed for process - slow phase lactacid
- 2. Replace ATP
- 120 seconds need 2-3 litres - fast phase alactacid
- 3. Replenish myoglobin
- with oxygen 2 minutes - fast phase alactacid
- 4. Restore Glycogen stores
- days or up to 2 hour for short burst exercise- depends on diet
- First 3R's need EPOC
- 1.Remove lactic acid
- after exercise you have elevated temp, hormone, metabolism, HR and respiratory rate
- to help recovery lactic acid is converted
- Cool down speeds up thi process
- 4R's
- Physiological Ergogenic AIDS
- ice baths
- reduce inflammation flushes out metabolites help microtears
- physio/acupuncture / medicine
- compression clothing
- better muscle alignment , reduced muscle damage, better circulation, increased power and endurance
- also help venous return in cool down reducing DOMS
- better muscle alignment , reduced muscle damage, better circulation, increased power and endurance
- Diet
- sodium, bicarbonate, carbohydrate and creatine loading
- using music over 110 BPM for power, quiet under 110 relax/skill
- ice baths
- Warm up
- gives 10% increase in speed of chemical reactions
- prepares for the activity
- reduces the risk of injury- enhancing performance
- increases in
- HR
- Ventilation rate
- CO and vascular shunt (7 minutes needed)
- muscle core temp
- better o2 extraction
- faster nerve conduction speed
- more synovial fluid produced
- skills also improved due to better hand eye coordination and neuromuscular mechanisms
- Cool down
- gradual decrease in activity then strecthing
- slows CO, CV and respiratory rates and metabolism
- faster lactic acid removal
- should last 5 mins
- decrease the chance of
- dizziness or fainting
- by increasing venous return (blood returning to the heart)
- this prevent Venus pooling at extremities
- by increasing venous return (blood returning to the heart)
- encourages the lowering of blood levels of adrenaline
- if stays high can have a huge stain on heart
- dizziness or fainting
- Training methods
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