Discuss the full range of meanings
HSC Core 2:
and ideas for each word
Factors determinants, causes, influences, elements
Affecting influencing, altering, leading to a change, changing,
Performance athletic endeavour, result, outcome
This compulsory module examines the factors that affect performance. In this module,
students explore the physical and psychological bases of performance. They experience and
critically analyse approaches to training and skill development and investigate the
contributions of psychology, nutrition and recovery strategies to performance.
In this module, students investigate the following critical questions:
Explore what they think is going to
 How does training affect performance?
be covered in this ‘heading’ to
…………………………………………………………………………………………………………….
establish existing knowledge and
 How can psychology affect performance?
understanding.
………………………………………………………………………………………………………..
 How can nutrition and recovery strategies affect performance?
…………………………………………………………………………………………………………….
 How does the acquisition of skill affect performance?
…………………………………………………………………………………………………………….
This module enables students to take action to influence their own performance and enhance
that of others through coaching applications.
Opportunity is provided in the HSC option Improving Performance for more detailed
consideration of factors affecting performance and the considerations of a coach in
supporting the performance of athletes.
Outcomes
A student:
H7 explains the relationship between physiology and movement potential
H8 explains how a variety of training approaches and other interventions enhance
performance and safety in physical activity
H9 explains how movement skill is acquired and appraised
H10 designs and implements training plans to improve performance
H11 designs psychological strategies and nutritional plans in response to individual
performance needs
H16 devises methods of gathering, interpreting and communicating information about health
and physical activity concepts
H17 selects appropriate options and formulates strategies based on a critical analysis of the
factors that affect performance and safe participation.
1
How does training affect performance?
Teacher Note: Students should be provided with opportunities to explore the
concepts dealt with in this module through a variety of practical experiences.
Students learn about:
 energy systems
 alactacid system (ATP/PC)
 lactic acid system
 aerobic system
Students learn to:

–
–
–
–
–
–
 types of training and training methods
 aerobic, eg continuous, Fartlek, aerobic
interval, circuit
 anaerobic, eg anaerobic interval
 flexibility, eg static, ballistic, PNF,
dynamic
 strength training, eg free/fixed weights,
elastic, hydraulic
 principles of training






progressive overload
specificity
reversibility
variety
training thresholds
warm up and cool down
 physiological adaptations in response 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
analyse each energy system by
exploring:
source of fuel
efficiency of ATP production
duration that the system can
operate
cause of fatigue
by-products of energy production
process and rate of recovery
 assess the relevance of the types of
training and training methods for a
variety of sports by asking questions
such as:
 which types of training are best
suited to different sports?
 which training method(s) would be
most appropriate? Why?
 how would this training affect
performance?

analyse how the principles of
training can be applied to both
aerobic and resistance training
 examine the relationship between the
principles of training, physiological
adaptations and improved
performance
In students booklets there are columns to √when they have summarized the relevant textbook
pages.
2
Key words (Teacher note: explore existing knowledge then gradually complete following throughout this booklet)
Performance the execution of an action, the end result of learning a movement composition.
Fuel
a material used to produce heat or power by burning
Fatigue / Recovery
Energy
weariness from physical exertion, depletion/ replenishment of energy stores
the capacity for doing various types of work, exertion or power or activity
Energy system reactions to produce energy involving O2( aerobic) or no O2 (anaerobic)
Aerobic / Aerobic energy system
to do with oxygen, energy system where the body uses oxygen
for the production of ATP
Alactacid / alactacid energy system without lactic acid; ATP / PC system, anaerobic energy system
that produces ATP when there is insufficient time to breakdown glycogen in the presence of O2 for the
replenishment of ATP. Instead breakdown of phosphocreatine (CP) produces energy.
ATP
adenosine triphosphate, an energy rich molecule responsible for muscle contraction, a high
energy compound that stores and transfers energy to body cells, allowing them to perform specialised
functions e.g. muscle contraction.
Creatine phosphate / phosphocreatine
an energy rich compound found in muscle and other
tissues that serves as an alternative energy source for intense, short muscular contraction, → ATP
Lactic acid
waste product of anaerobic energy system reducing ability of muscles to keep working
Lactic acid energy system
an anaerobic energy system that involves the partial breakdown of
glucose which produces the waste product lactic acid = glycolysis
Process
series of actions or operations
Intensity
level of effort, can be maximal (100%) or submaximal (< 100%), usually measured by
% heart rate max.
Duration
how long it takes to perform a movement or the time it should take
Strength
the ability of a muscle / group to exert force against resistance
Flexibility
range of motion through which joints and body parts are able to move
Static flexibility
gentle stretch that is held, ability to move a joint through its greatest range.
PNF stretching
proprioceptive neuromuscular facilitation
a form of flexibility traing
involving 3 phases – static stretch / isometric contraction / stretch relax designed to increase stretch
past normal range.
Training
to teach so as to make fit, qualified, skilful or proficient
Principles of training
principles used during training to improve performance. (SPORTY)
Progressive overload gradually working muscle beyond the level to which it is accustomed
Reversibility loss of fitness improvements once exercise stops
Specificity
training should target the particular demands of the physical activity
Training threshold the minimum level of exercise needed for improvement
Variety
Warmup
different forms or types
physical activity of light to moderate intensity prior to workout.
There are no
physiological
terms here –
don’t want to
scare them yet!
3
Go watch “All Systems Go” video

Energy is fundamental to everyday living and exercise. Energy comes in various forms –
heat, light, electrical, nuclear, chemical and mechanical, and can be converted from one form
to another.
Electricity → light (light globe), gas → heat (heater), chemical → mechanical (petrol engine)
Which conversion are we interested in? Chemical (food) into mechanical (muscle
contraction) plus heat.
Energy from foods
In its original state energy exists in our food as chemical energy measured as kilojoules.
There are 3 sources....
o Carbohydrates are broken done into glucose and stored in the muscles and liver as
glycogen. One gram yields 16 kjs of energy
o Fats are metabolised into glycerol and free fatty acids stored in fat cells and muscles.
One gram yields 36kj but only at low intensities and over long periods of time.
What happens if we consume more fat than we need? Excess weight gain
o Proteins break done into amino acids and this source is only used in extreme
conditions, when carbs and fats are exhausted. One gram yields 17kj of energy.
ATP
The energy from food is not used directly. It is used to recycle (resynthesise)
an energy compound called ADENOSINE TRIPHOSPHATE (ATP). The
release of energy from the breakdown of this compound and its backup
compound PHOSPHOCREATINE, results in cell function.
How much energy do we need each day? About 75% of our
body weight have a large student piggy back a smaller one!
Discuss how body overcomes this load.
Only small amounts of ATP are stored in the body (90 grams). It is rebuilt as
needed by three systems often in combination throughout the sporting endeavour.
For the following athletic performances determine intensity and duration of effort. Discuss the
energy needs of each sport and how they can change throughout the event
4
 The alactacid system (ATP/PC)
There is enough ATP stored in a muscle for one explosive action.
Sprint start, shotput, batting, high jump, hitup.etc,.......
Further muscular work relies on Phosphocreatine (PC) breaking down to
release energy driving free phosphates back together with ADP to become
ATP, until the PC runs out (about 10 secs.)
It is a rapid (too fast for the supply of O2) but limited supply of energy though it recovers
quickly with no fatiguing by products.
What sports or phases (parts, sections) of sports are of short duration and maximum
intensity?
Athletic jumps / throws / 100m, kick for touch, winger sprinting to try line, goalie, lineout,
gymnastic vault, penalty kick, tennis serve, diving, scrum, fast break (BB),
 Lactic acid system
If the movement at high intensity continues then PC will run out and the source providing
energy is the lactic acid system. This system involves the partial breakdown of glucose
without O2.
Have class perform this quad sit to experience lactic
acid. Also arm wrestles between even opponents.
It is a quick source of energy but if the intense activity
continues (longer than about 30 – 60 sec.) then the
waste product LACTIC ACID accumulates resulting in
muscle fatigue and exhaustion. The performer will
have to either decrease intensity of activity or stop
altogether. Have students perform a quad sit to experience the ATP+PC then
Lactic Acid system, explore what happens when then move up the wall and
decrease intensity.
At submaximal levels this system can supply energy for up to 30 min.
What did you feel?
Discuss ‘submaximal’
Why did you stand up?
What sports or phases of sports last this long at maximum intensity?
200 – 400m, gymnastics floor routine, tennis rally, man to man defence, 50 – 200m
swimming, rock climbing, surfing(esp paddling out in big surf)
The recovery from this system is slow and depends on how much lactic acid has been
produced and whether recovery is active.
 Aerobic system
Physical activity past a few minutes requires O2. The aerobic system becomes the dominant
energy source using glucose and carbohydrates, fats and then protein as its fuel source. It is
highly efficient and can supply energy (depending on intensity) for a long period of time.
Fatigue will occur when glucose and then fuel stores are depleted. Notably when
carb stores are exhausted and the body begins to rely on fat stores the athlete
experiences the effect of “hitting the wall” since fat requires more O2 to
metabolise.
Recovery depends on how depleted fuel stores
were. A marathon runner or a Sydney to Hobart sailor can take
days (or even weeks) to recover and as a result is limited in the
number of events they can compete in each season
5
 analyse energy systems in terms
– source of fuel
– efficiency of ATP production
– duration that the system can
operate
ATP – PC
(alactacid)
SOURCE OF FUEL 90 gm of ATP stored
in body
What provides the
120 gm PC stored in
power to drive ADP + P cells
LACTIC ACID
AEROBIC
Carbohydrate only
As glucose in blood
and stored as
glycogen.
carbohydrate, fat and if
extreme protein broken
down in presence of
O2.
Rapid supply since
5x PC stored in
muscle cells
Quick supply but uses
large amount of
glucose (huge cost)
Very efficient (so can
keep up with demand
at lower intensities.)
ATP = 2 sec.
PC will last 10 – 15
sec.
Depends on intensity
Max = 30 sec.
70 – 80% = 3-4 min.
At max. effort fatigue
is caused by inability
of system to
resynthesise ADP as
PC supplies cannot
be replenished
quickly enough
Excessive lactic acid
buildup (ie
accumulation faster
than removal)
prevents muscle fibre
contraction, based on
intensity.
350gm glycogen = 12
rest or 1 hr of hard
work. Intermittent will
last 4 – 6 hrs.
Fat stores unlimited.
Training →glycogen
sparing.
Glycogen loss from
muscle fibres
Exhaustion of
carbohydrate. Switch
to fat = “hitting wall”
→increased O2
demand + temp.
heat
Lactic acid, but
tolerance can aid
performance (as
source of fuel) and is
based on training.
back together to form
ATP?
EFFICIENCY OF
ATP
PRODUCTION
of
– cause of fatigue
– by-products of energy production
process and rate of recovery
How much power is
needed and how
quickly can ATP be
provided /
resynthesised?
DURATION THAT
SYSTEM CAN
OPERATE
How long before
energy supply slows
and fatigue reduces
performance?
CAUSE OF
FATIGUE
Why does the energy
supply slow / stop and
fatigue set in?
BY-PRODUCTS
(WASTE)
In the supply of energy
what are the left overs
(wastes) and are they a
problem?
PROCESS / RATE
OF RECOVERY
How is the fuel stores
replenished? How long
does it take?
Quick recovery
30 min. For lactic acid
within 2 minutes
to reconvert to
(50% PC replenished glycogen in liver..
in 30 sec)
CO2 and H2O, not
harmful to
performance.
Dependent on duration
of use. Short = quick
recovery, long could
take days.
6
Energy Systems Laboratory There is a separate task sheet for this or you can devise your own.
16
Exploring Energy Systems
14
12
time
10
8
6
4
2
0
lap lap lap lap lap lap lap lap lap lap lap lap lap lap lap lap lap lap
1
2
3
4
5
6
7
8
9 10 11 12 13 14 15 16 17 18
Group 1
Group 2
Group 3
Group 4
14
elapsed lap time
What was the effect of intensity on consistency of lap times?
The higher intensity was unable to be maintained after the first few laps whereas the lower intensity
was able to be maintained. The energy demand was lower and could be easily met by the aerobic
system.
How long at 100% effort did performance start to suffer? Why?
After about 10 – 20 seconds. The ATP-PC system was exhausted and there was no recovery time. In
the longer laps the lactic acid system was used and the accumulation of wastes limited performance.
The most effect was on the runner who had no rests.
What effect did the length of the rest have on performance?
The longer rest time resulted in improved recovery and performance.
In most sports and events energy systems do not work independently. Rather one system will dominate
at any particular time.
What causes the shift from one system dominating to another?
o Increase in intensity.e.g. being overtaken in final sprint to finish line, tackling, RU maul
o Duration long enough to exhaust fuel supply. E.g. marathon, 5 set tennis, carnival games, no
substitutes.
7
Analyse the following table and place sports and phases of sports in line with the dominant system.
shotput
100m sprint
400m
3km
SPORTS
RUGBY
LEAGUE
jump for bomb.....winger sprinting up side line....half back......playing full game
NETBALL
centre pass...... wing defence chasing .......centre.......wings / centre playing whole game
MARATHON start.....jostling for initial positions....sprint for finish......most of race
CITY TO SURF sprint to get in front of pack....................................heartbreak hill.....most of race
ATHLETICS shotput, discus, javelin, 100m, 110 hurdles, ........200m, 400m, 3 k. ..........20k walk.
BASEBALL hit pitch/throw....3 strikes/sprint for ball.......running 2nd......home run........catcher
TOUCH
dive for touch...ball carrier dumping....defence.......(most players are subbed off)
WEIGHT LIFTING snatch / clean & jerk.............resistance training for other sports
GOLF
drive........................................................................chipping, putting, walking, 19th hole
Understand how each energy systen contributes and then you can
manipulate training to achieve specific athletic performance goals.
A 5 km road run will not make you a fast winger................
8
 types of training and training methods
Different training methods are used to develop different fitness components for athletic
performance. There are 3 types…
 aerobic training
The dominant energy system for this form of training is the aerobic energy system. To be
effective intensity must stay in the training zone close to and at time over the ANAEROBIC
THRESHOLD. Why would an athlete whose sport relies on the aerobic energy system as its
dominant supplier of ATP need anaerobic (without O2) training? Many times in event the
level of intensity will rise over the anaerobic threshold such as in the start, catching an
opponent, going up a hill, towards end of race when fuel stores are low, and so the athlete
must train te he anaerobic systems as well.
Use the following words to complete the notes for this type after discussion / lab.
CONTINUOUS TRAINING. Most common, heart rate elevated,
maintained, continuously, 20 minutes,
This is the most jogging, cycling, swimming. common form of aerobic
training. The heart rate is elevated and maintained by activities such
as jogging, cycling and swimming. The activity must be continuous
and performed for a minimum of 20 minutes.
AEROBIC INTERVAL TRAINING Breakdown, training period,
intervals, work, rest
This form of training involves the breakdown of the training
period into intervals of work followed by intervals of rest.
the work to rest ratio is altered depending on the energy system
targeted. Aerobic = 1:1 or 1:2 lower intensity with work and rest
duration similar, recovery usually active. Anaerobic = 1: 3 or 1:5
higher intensity with longer rest period.
The advantages of this system are that it better reflects what happens in competition and
allows the athlete to train at higher intensities for longer.
FARTLEK TRAINING form, continuous and interval, bursts of speed, 5 –
10 seconds, 2 -3 minutes, natural terrain, varying intensity, hills.
This form of training combines continuous and interval training where burst
of speed lasting 5-10 seconds occur every 2-3 minutes. It is usually done
on natural terrain where varying intensity is achieved by using such things
as hills.
CIRCUIT TRAINING arrangement , exercises, time, station,
moving on.
This form of training is an arrangement of exercises where
an athlete spends time on each station before moving on.
General fitness or specific sporting needs can be developed
by appropriate selection of stations. Some exercises that
can be included are : situps, pushups, squat jumps, stepups, burpees, boxing, skipping etc. as well as specialised
circuit equipment.
9
 anaerobic, eg anaerobic interval
This involves high intensity (maximal) work for less than 2 minutes with limited recovery to
develop energy systems that work without oxygen and to develop greater tolerance to lactic
acid. They are short lasting less than 25 seconds (AtP / PC), medium up to one minute (lactic
acid) and long 1 – 2 minutes (lactic acid / aerobic).
Anaerobic interval training is sprint training for athletics and specific short bursts in games
being careful that lactic acid buildup does not affect technique.
 flexibility (static, ballistic, PNF).
Flexibility is the ability of the joints to bend, stretch, and twist
through a ROM (range of motion) and it is specific to each joint.
Good flexibility helps to …
o prevent injuries and muscle soreness
o increase mechanical efficiency
o improve coordination
o improves relaxation esp. after performance and to
balance muscle shortening from resistance training.
Flexibility training must overcome the ‘stretch reflex’ by
warming up and stretching slow in a static stretch. There
are several different types..Experience various reflexs –
knee, eye.
Nerves in the muscles
sense overstretching and
trigger the stretch reflect –
a contraction against
further stretching.
o Static – slow stretch to limit, held for min. 15 sec.
(longer with age).
o Ballistic – repeated movements to limit such as
bouncing. Only to he used by advanced athletes already
warmed
up as risk of injury from reflex is high.
o PNF (proprioceptive neuromuscular facilitation) – stretch, isometric contraction against
a resistance followed by relaxed stretch., useful in rehabilitation, very effective in
producing flexibility gains safely.
o Dynamic – uses speed and momentum, mostly used in warmups or
pretraining routines to reduce tightness not increase elasticity, not held,
mimic sporting action
Add extras during lab
10
 strength
Explore the term “strength”.The ability of muscles to exert a force
against a resistance – own weight, free weights, elastic bands,
machines, water, pulleys, levers, punching bags, hills, absolute
strength is a single maximal effort, close relationship with sporting
performance, Strength training aims to increase muscle hypertrophy.
There are 2 resistance training types...
o Isotonic – contract / lengthen muscles while pushing and
pulling free weights.
o Isometric – muscle stays same length against resistance.
useful for recovery from injury, isolating weak points or for some sports e.g
downhill skiing.
To achieve strength goals ( absolute strength, power, endurance, bulk, aerobic conditioning,
injury rehabilitation) then the athlete must select the appropriate combination of….
o Repetitions – number of times without rest. High reps = endurance, low rep = strength,
fast low reps = power.
o Repetitions maximum(RM) – the maximum weight you can lift a number of times.
o Sets – number of groups of repetitions
o Resistance – amount of weight. The resistance chosen should see the athlete struggle
to finish each set,
o Rest - recovery time between sets. The lower the reps chosen the larger the rest.
Athlete should be able to complete most of each set and be unable to
finish the last set.
The athlete should also target the specific muscle group, utilize progressive
overload, increase volume gradually, introduce variety and control speed /
numbers (High = endurance, fast / medium = power, slow / low = strength )
What should the athlete do if they..
i) can complete the reps easily? Increase the resistance
ii) eventually become able to complete the last set easily? increase the number of
sets to max of 5 then resistance.
Guidelines for effective resistance training programs.
PURPOSE
Strength
Power
Endurance
Lean body mass
REPS
2 – 6 advanced
8 – 12 beginner
2 – 10
15 – 30
6 - 20
SETS
3–6
2–3
3–6
2–3
3 – 10
SPEED
Slow / medium
Slow / medium
Fast
Medium
Slow / medium
REST
3 – 5 mins
2 – 3 mins
3 - 5 mins
1 – 3 mins
1 – 3 mins
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
11
 assess the relevance of the types of training and training methods for a variety of
sports by asking questions such as:
 which types of training are best suited to different sports?
 which training method(s) would be most appropriate? Why?
 how would this training affect performance? Group work?
Rugby front row forward…………………………………………………………………………….
………………………………………………………………………………………………………….
………………………………………………………………………………………………………….
Touch player ………………………………………………………………………………………….
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Basketball centre …………………………………………………………………………………….
……………………………………………………………………………………………………………
…………………………………………………………………………………………………………..
Marathon runner ………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Body builder …………………………………………………………………………………………….
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Wrestler …………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Gymnast…………………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Pole vaulter ……………………………………………………………………………………………..
……………….……………………………………………………………………………………………
…………………………………………………………………………………………………………….
100m sprinter……………………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
1500m swimmer………………………………………………………………………………………..
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Springboard / platform diver…………………………………………………………………………...
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
Surfer……………………………………………………………………………………………………..
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
_______________ ……………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
________________ ……………………………………………………………………………………
……………………………………………………………………………………………………………
……………………………………………………………………………………………………………
12







principles of training
specificity
progressive overload
reversibility
training thresholds
variety (yteirav!!)
warm-up/cool down Have students colour in from blue to red to blue to signify warmup and cool down
Training is the systematic process of repetitive, progressive activity or work to achieve specific
performance goals.
-S
pecificity involves training reflecting the requirements of the sport.
The greatest gains will be made when the training activities resemble
closely the movements in the game or activity.
o Energy pathways – assess level of activity and determine time → dominant
energy system.
o Muscle groups – body recruits the most appropriate muscle fibres for the
task.fast (white) for sprints, slow (red) for endurance.
o Components Fitness – flexibility, strength and aerobic training must reflect the demands of the
sport.
-P
O
-R
-T
rogressive
verload results in gains as training load is greater than normal and the body
adapts. Training produces physiological changes so that the body can work at and
cope with higher intensity levels. The increase must be optimal – too little = no
improvement and too much = fatigue / injury. Gains vary depending on the activity.
eversibility. (Detraining) Training gains are lost once training stops, or the break
between sessions is too long. What fitness components are lost the quickest? Strength /
power if no training at all and flexibility.
raining Thresholds. To see fitness gains one
must work above a specific level of intensity
causing our body to adapt to the increased load.
For sports the lowest level is the AEROBIC THRESHOLD at
70%HRmax. Working above this level is done in the
AEROBIC TRAINING ZONE. The upper level is the
ANAEROBIC THRESHOLD (or LACTATE INFLECTION
POINT). Above this threshold lactate is accumulating faster
than its removal resulting in fatigue. Endurance athletes
should aim to work close to, often above this threshold as this
increases their tolerance to lactic acid. What is the anaerobic threshold for strength training? When
fatigue occurs (<15 RM).
-Y
Teirav. Variety spelt backwards is different!!! Training is intense,
repetitive and because of the principle of specificity can become boring,
especially for endurance events. Varying training activities (yoga,
pilates, wrestling, fartlek) and venues (pool, beach, park, gym) will assist with
keeping the athlete motivated and can help overcome any plateau in fitness level. Coaches must ensure
though that the correct energy systems, muscle groups and level of intensity is maintained.
AND DON’T FORGET TO……..
13
- WARMUP / COOLDOWN
Why warmup?
o Reduce risk of injury- to increase joint mobility, muscle stretch
o Increase body temperature – faster powerful muscle
contraction
o Mental preparedness
o Stimulate the Cardiorespiratory system
Outline the procedure to warmup could do this as a practical
1. General aerobic activity – jogging
2. Specific flexibility exercises – ROM / dynamic
3. Calisthenics – pushups. Start jumps, skipping
4. Skill rehearsal.
Why cooldown?
o Minimize muscle soreness / stiffness
o Return heart rate to normal
o Disperse and metablise lactic acid concentration
o Replenish energy stores.
Describe the general features of a
cooldown?
Reverse of warmup, less intense
involving aerobic work decreasing in
intensity and stretching of worked
muscles.
14

analyse how the principles of training can be applied to both aerobic and
resistance training laboratory
AEROBIC TRAINING
S
STRENGTH TRAINING
PECIFICITY
P
O
R
T
ROGRESSIVE
VERLOAD
EVERSIBILITY
RAINING THRESHOLD
VARIET
Y
WARMUP / COOLDOWN
15

physiological adaptations in response to aerobic training
In response to training the body makes adaptations (adjustments) to the level of stress
imposed. It takes about 12 weeks to reach optimal fitness with adaptations occurring to
resting heart rate, stroke volume, cardiac output, oxygen uptake, lung capacity, haemoglobin
levels, muscle size and muscle recruitment.
 ↓ Resting Heart Rate (RHR)
12 weeks
 resting heart rate




↑
Stroke Volume (SV) +
Cardiac Output (CO)
↑ Oxygen Uptake (OU)
↑ Lung Capacity
↑ Haemoglobin Level
↑muscle size and muscle

An endurance training program will
lead to a reduction, on average, of 1
recruitment
beat per minute per week. Trained
athletes have a lower resting heart rate and after exercise will return to RHR
quicker. Was this the result for the fit students in the step test? Conduct a
step test. Have students complete line graph.
RHR
WHR
1 min
2 min
3 min
4 min
5 min
 stroke volume and cardiac output
Endurance (aerobic) training will lead to the heart being able to fill more completely and an
increase in blood volume going into the heart. This results in a stronger contraction leading to
an increase in available oxygen.
The cardiac output is significantly higher in the trained athlete due to increase in stroke
volume. When working at full capacity the trained heart will have a lower maximal heart rate
than an untrained heart.
2
 oxygen uptake
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This is the amount of O2 absorbed and used by the working muscles and is expressed as
maximal oxygen uptake or VO2 max. It is the best indicator of cardiorespiratory endurance
and is estimated by using tests such as bicycle ergometer, 12 minute run , multistage fitness
test. Applying the FITT Principle will lead to a 15 - 20% increase in VO2max.
 lung capacity
There is little change in lung capacity – some increase in vital capacity (air
expelled),some decrease in residual volume (air left behind) and at maximal levels
some increase in tidal volume (air in and out.)
 haemoglobin level
This is the molecule that carries O2 in the blood. Its level increases after
aerobic training allowing more O2 to be available for the muscles, up to 20%
improvement.
 muscle hypertrophy
This
refers
to muscle growth along with an increase in muscle cell size (of the

filaments, contractile elements and connective tissue) as a result of the muscle fibre
stimulation during training. The extent of hypertrophy is determined by muscle type,
type of stimulus, regularity of training and concentration of testosterone.
 effect on fast/slow twitch muscle fibres
There are 2 types of muscle fibres which are even in most people but some have genetically
more of one than the other. Training programs can target each type depending on the
demands of the sport.
Slow twitch contract slowly for long periods of time and are recruited for endurance style
events....................................................................................................................................
Aerobic training leads to...
o hypertrophy
o capillary supply increase- improves gaseous exchange, nutrient supply, waste
removal
o mitochondrial function improvement - energy factories increased size, number +
efficiency
o myoglobin content increase - transports and stores O2 , up to 80% imcrease
o oxidative enzyme increase.- more efficient energy production.
Fast twitch contract quickly and are recruited for power and explosive movements..................
....................................................................................................................................................
Anaerobic training leads to...
o ATP/PC supply and efficiency increases
o Glycolytic enzymes increase – improve cell function
o Hypertophy - considerable potential for improvement
o Lactic Acid tolerance increases – allows for longer performance.

examine the relationship between the principles of training, physiological
adaptations and improved performance (Examine = implications, ‘what then’)
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Conduct group task by allocating each group a principle where they determine specific
effect on physiology and then the implication for performance (= examine)
PRINCIPLE OF TRAINING
PHYSIOLOGICAL ADAPT ‘n PERFORMANCE
Specificity
Progressive Overload
Reversibility
Training thresholds – aerobic
Training Thresholds –
anerobic
Vareity
Warmup / cooldown
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