Personal Development, Health and Physical EducationHSC Core 2 – Factors Affecting Performance

Energy Systems

Continuous Training

In continuous training there is sustained effort – that is effort without rest intervals and needs to persist for more than 20 minutes.

Fartlek Training

In Fartlek training participants vary their speed and the terrain on which they are working, ultimately engaging both anaerobic and aerobic energy systems.

Aerobic Interval TrainingAerobic interval training involves

alternating sessions of work and recovery. The rest period is

important in differentiating aerobic interval training from

anaerobic interval training.

Circuit TrainingCircuit training requires participants to move from one ‘station’ to another, performing specified exercises at each until they complete the circuit.

Anaerobic IntervalAnaerobic interval training can best be described as sprint training over short distances using maximal effort.

Flexibility – Static StretchingStatic stretching is a safe form of stretching in which the stretch is held for a period of 10-30 seconds.

Flexibility – Ballistic StretchingBallistic stretching involves repeated movements such as swinging and bouncing to gain extra stretch.

Proprioceptive Neuromuscular Facilitation (PNF) StretchingPNF stretching is a progressive cycle incorporating a static stretch, an isometric contraction and a period of relaxation in the lengthened position. It is aimed at stretching and strengthening muscle in a safe movement.

Dynamic Stretching

Dynamic stretching uses speed and momentum with movements experienced in a game to increase flexibility.

Strength Training

Strength training is a form of training where muscular contraction is resisted by calculated loads, thereby building the strength of the muscle.

Principles of Training

Principles of

Training

Progressive

Overload

Specificity

Reversibility

Variety

Training Threshold

s

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 Hypertroph

y

Effect on Fast/Slow

Twitch Muscle Fibres

Anxiety

Arousal

Stages of Skill Acquisition