HSC Core 2: Factors Affecting Performance
Energy Systems
How does Energy systems provide the energy required by muscles for movement.
training affect ⇾ The body requires energy to be in the form of Adenosine Triphosphate (ATP) in order to convert it from chemical energy to mechanical (movement) energy.
performance? ⇾ There are three main energy systems: the alactacid OR ATP/PC system, the lactic acid system, and the aerobic system.
The energy systems are not used in isolation from each other, but in fact, are all used at the same time to produce ATP, but at particular times within sports, a particular
system will be dominant.
⇾ E.g. in soccer throughout the game the aerobic energy system is dominant, particularly during times of lower intensity, such as when a ball goes out and everyone
is jogging into position. But at other times the lactic acid system will become dominant, such as when a full back sprints forward in an attack and then needs to
sprint back to defend. There will also be times when the alactacid system is dominant, such as jumping to complete a header or a short sharp sprint to beat a
player to the ball.
Aerobic: Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it
as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities
Anaerobic:Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high
intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand surpasses the oxygen supply.
Alactacid system(ATP/PC), Anaerobic or lactic acid system and Aerobic Glycolysis System
Alactacid or ATP/PC Anaerobic or Lactic acid system Aerobic Glycolysis System
Fuel Creatine phosphate Glucose (Carbohydrates) Glycogen (carbs and fats)
- Stored in muscles Protein
Efficiency of For each molecule of CP, one molecule of ATP - Inefficient due to lack of oxygen - Slowest but most efficient system
ATP is produced - For each molecule of muscle glucose - For each glucose molecule there are 36
Production - Very efficient, 1:1 ratio and glycogen, two molecules of ATP molecules of ATP produced
are produced - 1:36
- 1:2
Duration 10 - 12 seconds 10 seconds to 3 minutes of high intensity Depends on intensity
movement Low intensity:
- 50% - 60%
Maximum heart rate:
- unlimited time
Sub maximal intensity:
- 80% up to 2 hours
, Cause of Depletion of fuels (CP) Build up of lactic acid which stops muscular - Complete depletion of fuel
fatigue contractions - Lactic acid
- Dehydration
By - Heat Lactic acid - Water
products - Carbon dioxide
Recovery 2 minutes 30 minutes to 2 hours - 2 - 3 days
Exercise - 100 meter sprint - 400/800 metre run - Marathon running
type - Javelin - 100/200 metre swimming - 800/1500 metre swimming
- Shot put - Road cycle race
- High and long jump
Types of training and training methods
➢ Aerobic,
⇾ eg continuous, Fartlek, aerobic interval, circuit
Aerobic training specifically targets the aerobic energy system and the cardiovascular system, improving the delivery of oxygen to enhance its use.
⇾ Should be done at least 3 times a week, at an intensity between 70% and 80% of their maximum heart rate, and normally goes for 30+min in duration.
⇾ Affects performance by increasing the delivery of oxygen to the muscles, improving removal of waste products for all energy systems and enhancing the muscles
ability to use the aerobic energy system (perform at higher workloads for longer)
⇾ Improves the recovery time for the lactic acid energy system.
Types of aerobic How it works/trains the energy system Description of specific examples
training
Continuous ⇾ when the athlete performs the same activity at the same intensity for a specified duration ⇾ Run at a set speed on a flat track
Training of time, such as 30 min ⇾ Cycling
⇾ The heart rate must rise above aerobic threshold and remain within the target zone ⇾ Riding an exercise bike at a set
⇾ Trains the aerobic energy system as it stresses the system as well as the heart and lungs intensity
⇾ Intensity less than 85% ⇾ Aerobics
⇾ Continuous training is best suited for sports where the intensity does not change very ⇾ Swimming for more than 20 minutes
much and the same activity is repeated throughout the competition.
- These include sports such as: long distance rowing, marathon running, long NOTE: The identifiable factor for this method
distance swimming, and long distance indoor cycling because it more closely is that the intensity and activity does not
replicates the sport (specificity). change.
, Aerobic Interval ⇾ Single activity with specified changes in intensity at specific times or lengths within the ⇾ running 1500m at 80% and then
training session. jogging 400m at 40%, repeated be 5
⇾ Changes alternate between two set intensities and generally have a longer duration or times
length at the higher intensity than at the lower intensity. ⇾ athlete ride an exercise bike for 9 min
⇾ Best suited for sports where there are extended periods of work, followed by a form of at 75%, then switch to 50% for 1 min
rest before further exertion is required. repeated 6 times
⇾ These include sports such as: basketball, netball, and biathlon (cross country skiing and
rifle shooting) because it more closely replicates the sport (specificity).
Fartlek Training ⇾ Singular activity with random varying intensities. ⇾ Going for a run where the speed varies
⇾ Changes in intensity must vary multiple times. from a walk at 4km/h to a sprint at
⇾ Best suited for sports that have frequent random changes in intensity. 20km/h and then slows down to
⇾ These include sports such as: soccer, Australian Rules Football, cross-country running, 10km/h before going back up to
outdoor long distance cycling, and grass hockey because it more closely replicates the 14km/h.
sport (specificity). ⇾ Run could change by altering the
incline or decline.
Circuit Training ⇾ Various activities that are normally done for a set time before moving on to the next ⇾ 5 min on a bike at 70%
activity. ⇾ swimming for 5 min at 75%
⇾ For the circuit to be aerobic, it needs focus on aerobic activities, NOT strength, ⇾ cross-trainer for 5 min at 80%
flexibility, anaerobic systems or anything else. ⇾ 5 min on a rower at 75%.
⇾ Best suited for sports, which have multiple types of activity.
⇾ These include sports such as: summer and winter triathlons, Iron Man, and summer and
winter quadrathlon because it more closely replicates the sport (specificity).
➢ Anaerobic
⇾ eg anaerobic interval
Anaerobic training specifically develops the two anaerobic energy systems and often develops power, strength and speed in the process.
⇾ Anaerobic training affects performance by increasing the rate at which the muscle deals with pyruvic acid and removes lactate from the muscle.
⇾ Increases the lactate inflection point.
⇾ Improves the recovery rates of the anaerobic energy systems and has the potential to increase PC stores.
⇾ Speed up anaerobic glycolysis allowing for ATP to be produced at a faster rate than an untrained athlete.
- Allows the higher intensity activities to be performed for longer, improving recovery allowing for a repeat in this intensity to be performed quicker and
for an extended duration, and improvements in strength, power or speed allow for further and faster throws and kicks.
Short interval/Anaerobic: involves a single activity with specified changes in intensity at specific times or lengths within the session.
⇾ This could be 100m sprints followed by a 100m jog, or a 2 minute sprint followed by a 1 minute walk.
⇾ Used to develop the lactic acid energy system, but if the higher interval is shortened and the rest period prolonged the focus will shift to the alactacid system.
, ⇾ Could be an 8 sec sprint followed by a 60 sec rest.
⇾ Best suited for sports that require frequent high intensity bursts, with some rest periods in-between.
- These include sports such as: netball, basketball, futsal, rugby league, and boxing.
➢ Flexibility
⇾ eg static, ballistic, PNF, dynamic
Flexibility training aims to increase a joint's range of motion (ROM).
⇾ Active is the ROM produced by the athlete by contracting their muscles (straight leg lift)
⇾ Passive ROM is the range produced using an external force (sit and reach).
- It is active ROM that affects performance, though passive ROM stretches can be used to increase active ROM.
⇾ Flexibility training affects performance by allowing the athlete to use correct technique in skill execution and preventing injury.
- It allows the 100m runner to have enough active ROM in the hip flexors and hamstrings for full knee lift and hip extension required to achieve full stride
length and optimise speed and power.
⇾ Greater flexibility also reduces an athlete’s chance of injury.
- Increased ROM means the joint can move through a larger angle before a strain or sprain occurs.
Type of Description Examples
Stretching
Static Stretching ⇾ Muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given A common static stretch is to touch your toes.
length of time (between 30 and 60 sec)
⇾ Suited for sports where the muscle is stretched for prolonged periods of time.
⇾ Suited for sports such as gymnastics, acrobatics, bodybuilding
Dynamic ⇾ Athletes perform movements that take their joints through their ROM to produce An example would be a walking lunge
Stretching temporal stretches of selected muscles. - performs a lunge movement that
⇾ These movements are continuous and the stretch is not held. stretches the hip flexor and hamstring
⇾ This type of stretching simulates most closely the movements and stretching involved muscles as they move forward over 10
in the majority of sports metres stretching both legs as they
⇾ Suited for most sports as it replicates movements used in performance. move.
- These sports include: soccer, rugby union, martial arts, and netball.
Proprioceptive ⇾ Involves a static stretch (30 sec), followed by a contraction of the stretched muscle until An example would be to put your leg up on a
Neuromuscular the stretch is no longer felt (usually around 5-10 sec), then a further lengthening of the chair, stretch your hamstring for 30 sec, perform
Facilitation muscle to hold another static stretch (10 sec). an isometric contraction by pushing your heel
(PNF) ⇾ Allows greater lengthening of the muscle by switching off the stretch reflex in the down against the chair until the uncomfortable
muscle. nature of the stretch is diminished, then further
⇾ Suited to sports where the athlete’s joint may be forcefully taken beyond the active lengthen your hamstring and hold the stretch for
ROM. another 10 sec.
Energy Systems
How does Energy systems provide the energy required by muscles for movement.
training affect ⇾ The body requires energy to be in the form of Adenosine Triphosphate (ATP) in order to convert it from chemical energy to mechanical (movement) energy.
performance? ⇾ There are three main energy systems: the alactacid OR ATP/PC system, the lactic acid system, and the aerobic system.
The energy systems are not used in isolation from each other, but in fact, are all used at the same time to produce ATP, but at particular times within sports, a particular
system will be dominant.
⇾ E.g. in soccer throughout the game the aerobic energy system is dominant, particularly during times of lower intensity, such as when a ball goes out and everyone
is jogging into position. But at other times the lactic acid system will become dominant, such as when a full back sprints forward in an attack and then needs to
sprint back to defend. There will also be times when the alactacid system is dominant, such as jumping to complete a header or a short sharp sprint to beat a
player to the ball.
Aerobic: Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it
as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities
Anaerobic:Anaerobic exercise is any activity that breaks down glucose for energy without using oxygen. Generally, these activities are of short length with high
intensity. The idea is that a lot of energy is released within a small period of time, and your oxygen demand surpasses the oxygen supply.
Alactacid system(ATP/PC), Anaerobic or lactic acid system and Aerobic Glycolysis System
Alactacid or ATP/PC Anaerobic or Lactic acid system Aerobic Glycolysis System
Fuel Creatine phosphate Glucose (Carbohydrates) Glycogen (carbs and fats)
- Stored in muscles Protein
Efficiency of For each molecule of CP, one molecule of ATP - Inefficient due to lack of oxygen - Slowest but most efficient system
ATP is produced - For each molecule of muscle glucose - For each glucose molecule there are 36
Production - Very efficient, 1:1 ratio and glycogen, two molecules of ATP molecules of ATP produced
are produced - 1:36
- 1:2
Duration 10 - 12 seconds 10 seconds to 3 minutes of high intensity Depends on intensity
movement Low intensity:
- 50% - 60%
Maximum heart rate:
- unlimited time
Sub maximal intensity:
- 80% up to 2 hours
, Cause of Depletion of fuels (CP) Build up of lactic acid which stops muscular - Complete depletion of fuel
fatigue contractions - Lactic acid
- Dehydration
By - Heat Lactic acid - Water
products - Carbon dioxide
Recovery 2 minutes 30 minutes to 2 hours - 2 - 3 days
Exercise - 100 meter sprint - 400/800 metre run - Marathon running
type - Javelin - 100/200 metre swimming - 800/1500 metre swimming
- Shot put - Road cycle race
- High and long jump
Types of training and training methods
➢ Aerobic,
⇾ eg continuous, Fartlek, aerobic interval, circuit
Aerobic training specifically targets the aerobic energy system and the cardiovascular system, improving the delivery of oxygen to enhance its use.
⇾ Should be done at least 3 times a week, at an intensity between 70% and 80% of their maximum heart rate, and normally goes for 30+min in duration.
⇾ Affects performance by increasing the delivery of oxygen to the muscles, improving removal of waste products for all energy systems and enhancing the muscles
ability to use the aerobic energy system (perform at higher workloads for longer)
⇾ Improves the recovery time for the lactic acid energy system.
Types of aerobic How it works/trains the energy system Description of specific examples
training
Continuous ⇾ when the athlete performs the same activity at the same intensity for a specified duration ⇾ Run at a set speed on a flat track
Training of time, such as 30 min ⇾ Cycling
⇾ The heart rate must rise above aerobic threshold and remain within the target zone ⇾ Riding an exercise bike at a set
⇾ Trains the aerobic energy system as it stresses the system as well as the heart and lungs intensity
⇾ Intensity less than 85% ⇾ Aerobics
⇾ Continuous training is best suited for sports where the intensity does not change very ⇾ Swimming for more than 20 minutes
much and the same activity is repeated throughout the competition.
- These include sports such as: long distance rowing, marathon running, long NOTE: The identifiable factor for this method
distance swimming, and long distance indoor cycling because it more closely is that the intensity and activity does not
replicates the sport (specificity). change.
, Aerobic Interval ⇾ Single activity with specified changes in intensity at specific times or lengths within the ⇾ running 1500m at 80% and then
training session. jogging 400m at 40%, repeated be 5
⇾ Changes alternate between two set intensities and generally have a longer duration or times
length at the higher intensity than at the lower intensity. ⇾ athlete ride an exercise bike for 9 min
⇾ Best suited for sports where there are extended periods of work, followed by a form of at 75%, then switch to 50% for 1 min
rest before further exertion is required. repeated 6 times
⇾ These include sports such as: basketball, netball, and biathlon (cross country skiing and
rifle shooting) because it more closely replicates the sport (specificity).
Fartlek Training ⇾ Singular activity with random varying intensities. ⇾ Going for a run where the speed varies
⇾ Changes in intensity must vary multiple times. from a walk at 4km/h to a sprint at
⇾ Best suited for sports that have frequent random changes in intensity. 20km/h and then slows down to
⇾ These include sports such as: soccer, Australian Rules Football, cross-country running, 10km/h before going back up to
outdoor long distance cycling, and grass hockey because it more closely replicates the 14km/h.
sport (specificity). ⇾ Run could change by altering the
incline or decline.
Circuit Training ⇾ Various activities that are normally done for a set time before moving on to the next ⇾ 5 min on a bike at 70%
activity. ⇾ swimming for 5 min at 75%
⇾ For the circuit to be aerobic, it needs focus on aerobic activities, NOT strength, ⇾ cross-trainer for 5 min at 80%
flexibility, anaerobic systems or anything else. ⇾ 5 min on a rower at 75%.
⇾ Best suited for sports, which have multiple types of activity.
⇾ These include sports such as: summer and winter triathlons, Iron Man, and summer and
winter quadrathlon because it more closely replicates the sport (specificity).
➢ Anaerobic
⇾ eg anaerobic interval
Anaerobic training specifically develops the two anaerobic energy systems and often develops power, strength and speed in the process.
⇾ Anaerobic training affects performance by increasing the rate at which the muscle deals with pyruvic acid and removes lactate from the muscle.
⇾ Increases the lactate inflection point.
⇾ Improves the recovery rates of the anaerobic energy systems and has the potential to increase PC stores.
⇾ Speed up anaerobic glycolysis allowing for ATP to be produced at a faster rate than an untrained athlete.
- Allows the higher intensity activities to be performed for longer, improving recovery allowing for a repeat in this intensity to be performed quicker and
for an extended duration, and improvements in strength, power or speed allow for further and faster throws and kicks.
Short interval/Anaerobic: involves a single activity with specified changes in intensity at specific times or lengths within the session.
⇾ This could be 100m sprints followed by a 100m jog, or a 2 minute sprint followed by a 1 minute walk.
⇾ Used to develop the lactic acid energy system, but if the higher interval is shortened and the rest period prolonged the focus will shift to the alactacid system.
, ⇾ Could be an 8 sec sprint followed by a 60 sec rest.
⇾ Best suited for sports that require frequent high intensity bursts, with some rest periods in-between.
- These include sports such as: netball, basketball, futsal, rugby league, and boxing.
➢ Flexibility
⇾ eg static, ballistic, PNF, dynamic
Flexibility training aims to increase a joint's range of motion (ROM).
⇾ Active is the ROM produced by the athlete by contracting their muscles (straight leg lift)
⇾ Passive ROM is the range produced using an external force (sit and reach).
- It is active ROM that affects performance, though passive ROM stretches can be used to increase active ROM.
⇾ Flexibility training affects performance by allowing the athlete to use correct technique in skill execution and preventing injury.
- It allows the 100m runner to have enough active ROM in the hip flexors and hamstrings for full knee lift and hip extension required to achieve full stride
length and optimise speed and power.
⇾ Greater flexibility also reduces an athlete’s chance of injury.
- Increased ROM means the joint can move through a larger angle before a strain or sprain occurs.
Type of Description Examples
Stretching
Static Stretching ⇾ Muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given A common static stretch is to touch your toes.
length of time (between 30 and 60 sec)
⇾ Suited for sports where the muscle is stretched for prolonged periods of time.
⇾ Suited for sports such as gymnastics, acrobatics, bodybuilding
Dynamic ⇾ Athletes perform movements that take their joints through their ROM to produce An example would be a walking lunge
Stretching temporal stretches of selected muscles. - performs a lunge movement that
⇾ These movements are continuous and the stretch is not held. stretches the hip flexor and hamstring
⇾ This type of stretching simulates most closely the movements and stretching involved muscles as they move forward over 10
in the majority of sports metres stretching both legs as they
⇾ Suited for most sports as it replicates movements used in performance. move.
- These sports include: soccer, rugby union, martial arts, and netball.
Proprioceptive ⇾ Involves a static stretch (30 sec), followed by a contraction of the stretched muscle until An example would be to put your leg up on a
Neuromuscular the stretch is no longer felt (usually around 5-10 sec), then a further lengthening of the chair, stretch your hamstring for 30 sec, perform
Facilitation muscle to hold another static stretch (10 sec). an isometric contraction by pushing your heel
(PNF) ⇾ Allows greater lengthening of the muscle by switching off the stretch reflex in the down against the chair until the uncomfortable
muscle. nature of the stretch is diminished, then further
⇾ Suited to sports where the athlete’s joint may be forcefully taken beyond the active lengthen your hamstring and hold the stretch for
ROM. another 10 sec.
