Personal Development,

Health and Physical

Education

HSC 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 Training

Aerobic interval training involves

alternating sessions of work and recovery.

The rest period is important in

differentiating aerobic interval training from

anaerobic interval training.

Circuit Training

Circuit training requires participants to

move from one ‘station’ to another,

performing specified exercises at each

until they complete the circuit.

Anaerobic Interval

Anaerobic interval training can best be

described as sprint training over short

distances using maximal effort.

Flexibility – Static Stretching

Static stretching is a safe form of

stretching in which the stretch is held for

a period of 10-30 seconds.

Flexibility – Ballistic Stretching

Ballistic 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 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

Anxiety

Arousal

Stages of Skill Acquisition