PDHPE HSC; CORE 2 Factors Affecting Performance with
Questions and Answers
SIQ: How does training affect performance? - answerEnergy systems
Types of training and training methods
Principles of Training
Physiological adaptations in response to training
SDP: what are the 3 energy systems? - answerATP/PC
Lactic acid
Aerobic
ATP/PC system - source of fuel - answercreatine phosphate
ATP/PC - efficiency - answer1:1
ATP/PC - duration - answer10-15 secs
ATP/PC - cause of fatigue - answerInability to resynthesise
ATP/PC - by products - answerHeat
ATP/PC - Recovery rate - answer2 mins rest
ATP/PC - activities - answer100m sprint, shot put, weight lifting, high jump, golf swing, discus
throw
,Lactic acid system - source of fuel - answercarbohydrates and glycogen
Lactic acid system - efficiency - answerFast, 1:2, anaerobic glycolysis
Lactic acid system - duration - answer10 secs - 4 mins (intensity dependent)
Lactic acid system - cause of fatigue - answerLactic Acid build up, 'burn' (H+ ion build up acidosis
in working muscle)
Lactic acid system - by products - answerLactate
Lactic acid system - recovery rate - answer30 mins - 2 hours, lactate removal.
If insufficient oxygen is available to the working muscles, the pyruvate binds to pH-decreasing
hydrogen atoms, forming lactate --> transported to the liver to be metabolised and converted back
into glycogen.
Lactic acid system - activities - answer800m run, 200m swim
What is anaerobic glycolysis? - answerGlycogen --> glucose --> glucose broken down --> releases
energy for ATP resynthesis of 2 ATP + by product pyruvate.
Aerobic system - source of fuel - answercarbohydrates( when intensity increases towards and
above 70% of max HR), fat (when at rest), protein (in extreme cases when both other stores are
depleted)
Aerobic system - efficiency - answerSlow, 1:36, when using fat as the fuel, yield is even greater,
>400 ATP (however this requires excessive oxygen, so usually used at rest)
, Aerobic system - duration - answer2-6 hours
It takes at least 60 seconds for aerobic glycolysis to start providing energy, as the increased O2
demand has to be delivered via the cardiovascular system
Aerobic system - cause of fatigue - answerGlycogen and carbohydrate depletion
Neuromuscular and mental fatigue
Aerobic system - by products - answerCO2, H2O and heat
Aerobic system - recovery rate - answerHours to days (intensity dependent), replenish fuel stores -
athletes must eat adequate amounts of food to replenish stored. Eat 50-100g of carbohydrates
within 30 mins of ex.
Aerobic system - activities - answerMarathons, Triathlons, long distance swimming
SDP: Types of training - answerAerobic
Anaerobic
Strength
Flexibility
Types of aerobic training - answercontinuous
fartlek
circuit
interval
What does continuous training involve? - answerAn extended, predominantly steady-state
training session that lasts no less than 15-20 minutes. Used by lower level athletes and racing
endurance sports like rowing, cycling, distance running and swimming
Questions and Answers
SIQ: How does training affect performance? - answerEnergy systems
Types of training and training methods
Principles of Training
Physiological adaptations in response to training
SDP: what are the 3 energy systems? - answerATP/PC
Lactic acid
Aerobic
ATP/PC system - source of fuel - answercreatine phosphate
ATP/PC - efficiency - answer1:1
ATP/PC - duration - answer10-15 secs
ATP/PC - cause of fatigue - answerInability to resynthesise
ATP/PC - by products - answerHeat
ATP/PC - Recovery rate - answer2 mins rest
ATP/PC - activities - answer100m sprint, shot put, weight lifting, high jump, golf swing, discus
throw
,Lactic acid system - source of fuel - answercarbohydrates and glycogen
Lactic acid system - efficiency - answerFast, 1:2, anaerobic glycolysis
Lactic acid system - duration - answer10 secs - 4 mins (intensity dependent)
Lactic acid system - cause of fatigue - answerLactic Acid build up, 'burn' (H+ ion build up acidosis
in working muscle)
Lactic acid system - by products - answerLactate
Lactic acid system - recovery rate - answer30 mins - 2 hours, lactate removal.
If insufficient oxygen is available to the working muscles, the pyruvate binds to pH-decreasing
hydrogen atoms, forming lactate --> transported to the liver to be metabolised and converted back
into glycogen.
Lactic acid system - activities - answer800m run, 200m swim
What is anaerobic glycolysis? - answerGlycogen --> glucose --> glucose broken down --> releases
energy for ATP resynthesis of 2 ATP + by product pyruvate.
Aerobic system - source of fuel - answercarbohydrates( when intensity increases towards and
above 70% of max HR), fat (when at rest), protein (in extreme cases when both other stores are
depleted)
Aerobic system - efficiency - answerSlow, 1:36, when using fat as the fuel, yield is even greater,
>400 ATP (however this requires excessive oxygen, so usually used at rest)
, Aerobic system - duration - answer2-6 hours
It takes at least 60 seconds for aerobic glycolysis to start providing energy, as the increased O2
demand has to be delivered via the cardiovascular system
Aerobic system - cause of fatigue - answerGlycogen and carbohydrate depletion
Neuromuscular and mental fatigue
Aerobic system - by products - answerCO2, H2O and heat
Aerobic system - recovery rate - answerHours to days (intensity dependent), replenish fuel stores -
athletes must eat adequate amounts of food to replenish stored. Eat 50-100g of carbohydrates
within 30 mins of ex.
Aerobic system - activities - answerMarathons, Triathlons, long distance swimming
SDP: Types of training - answerAerobic
Anaerobic
Strength
Flexibility
Types of aerobic training - answercontinuous
fartlek
circuit
interval
What does continuous training involve? - answerAn extended, predominantly steady-state
training session that lasts no less than 15-20 minutes. Used by lower level athletes and racing
endurance sports like rowing, cycling, distance running and swimming
