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Concept Definition Measure/units
Energy Ability to perform work or put mass into motion Joules (J)

Work Ability to apply force over a distance: Joules (J) or Newtons (N)
Work = force(N) x Distance moved (m)


Power Rate at which work can be done Watts (W)
Power = work/time = (Nxm)/time…

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P+C+E C P + C +E P

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ATP/PC
Lactic Acid Aerobic
(Alactic)
Aerobic
Krebs ETC
Glycolysis
Site of mitochondrial mitochondrial
sarcoplasm sarcoplasm sarcoplasm
reaction matrix cristae
Type of
Anaerobic Anaerobic Aerobic Aerobic Aerobic
reaction
Chemical Glycogen/Glucose Glycogen/Glucose Glycogen/Glucose
ATP and PC Glycogen/Glucose
fuel FFA's FFA's FFA's
ATPase/ Glycogen Glycogen
Controlling Acetyl CoA/NAD/
Creatine Phosphorylase/ Phosphorylase/ NAD/FAD
enzymes…

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ENERGY SYSTEM & ADVANTAGES DISADVANTAGES
Training
adaptations
ATP/PC Doesn't require oxygen Only small amounts of ATP and PC
Anaerobic training PC stored in muscle cell = readily stored in muscles and cells
overloads system = accessible and available 1 PC resynthesises 1 ATP = very low
increase in muscle Simple/small…

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ANAGRAM PRINCIPLE Definition/considerations
If training too much = muscular fatigue/overuse joint/ligament/tendon injuries &
M Moderation
for too little exercise = lack of adaptation.
R Reversibility Adaptations from training are reduced or lost when training is reduced or stopped
1. The individual, different rates of adaptation ­ this needs to be…

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BENEFITS TO A WARM-UP BENEFITS TO A COOL-DOWN
Prepare cardiac-respiratory and musclo-skeletal It maintains:
systems for a higher intensity of exercise Venous return
Stroke volume
It increases: Cardiac output
Muscle temperature Minute ventilation
Blood pressure
Oxygen association Gradually reduces body temperature
Stretching returns muscles to a pre-exercise s
Nerve impulse…

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TRAININ TRAINING OBJECTIVES
G ZONES
(%)
60 fat burning/re-energise glycogen stores
70 develop oxygen transportation systems
80 improve lactic acid threshold
85 lactic threshold
90+ speed




TRAINING METHOD
Continuou Steady state, sub- maximal work (typically running, cycling, swimming, rowing).
s Prolonged period of time ­ minimum 20-30 mins.
HR should…

Comments

Former Member

Brilliantly set out.

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