Factors Affecting Performance

Assessment Task 2 - Core 2

400m Run

Dharen Mohanarajah
Q1 - OUTLINE THE PREDOMINANT ENERGY SYSTEM USED IN THE EVENT
The 400m run requires a large amount of energy, which is used in order to increase speed and
momentum, which is necessary for the time period of the 400m run. For the athlete to reach their
peak performance, it will be vital for them to use 100% of their power and therefore require 100%
of energy, so energy production is crucial in achieving the best performance in this sport. To
achieve these levels of energy production, the predominant energy system in the task would
involve the lactic acid system, with the by-product being ATP/PC system.

The anaerobic system, also known as the Lactic Acid system, is the body’s process of creating
energy in a quick manner by producing ATP quickly. By primarily using glucose as an energy
source, the energy system powers the muscles anywhere from ten to thirty seconds depending on
the effort put in by the athlete as stated in physio-pedia.com . The average 400m run time for the
Olympics is between 44 seconds and 48 seconds as claimed by trackspikes.co.uk. Therefore, the
energy production necessary to complete a 400m run in Olympic average time would be higher
than the normal rate. Therefore, there are some negative impacts that can be had cause of this,
which are the by-products of lactic acid. The by-products of the lactic acid system overproducing
is that it can lead to a lack in creatine phosphate, which is a type of creatine containing high
sources of energy. When the lactic acid system builds up over the 10-30 seconds limit, the buildup
of this fluid means that it is being sent to other areas of the body, and that causes a decrease in the
production of ATP/PC and its side product creatine-phosphate. Due to this, most atheletes face
major muscle soreness and fatigue after the 30 second span and this hinders their ability to
achieve their best performance according to webmd.com .

To prevent the build up of lactic acid during the 400m run, it is crucial that the athelete includes
rest days while also , through progressive overload, increasing the weight, reps and intensity of
the training , as seen in healthline.com. Therefore, this is why ATP/PC and the lactic system and
predominant in the actions necessary to the 400m run.

1
Q2 - DESCRIBE HOW THE PRINCIPLES OF SPECIFICITY AND PROGRESSIVE OVERLOAD CAN
BE APPLIED TO THE STRENGTH TRAINING PROGRAM YOU HAVE CHOSEN

The principle of specificity refers to the changes implemented into your training program which
are specific to the activity you are trying to achieve. Specificity corresponds to the muscle group
which is heavily used throughout your sports, and can be implemented into your training
program to increase speed, intensity and other movements beneficial to achieving peak
performance. Specificity also touches on the main energy systems used ( ).For example, in
the 400m run , the main energy systems used throughout would be the ATP-PC and the Lactic Acid
system, as these allow for fast reproduction in long distance sport as endurance is extremely
important. For a 400m run, before training , the implementation of stretching is extremely
necessary as it can prevent injury and allow muscles to relax naturally, therefore helping to
achieve peak performance. Specific stretches and drills for the 400m run include short distance
jogging , side lunges, arm swings, cycling if equipment is available , squats and marching on spot.

These stretches and drills are able to actively utilize the key muscles which are used throughout
the 400m run, and allow for peak performance and prevention of injuries such as sprains and
torn muscles and joints. Having a set plan put in place for training can allow for quick sessions
while stretching all key muscle groups. An example of a plan that will target the key muscle
groups includes 2 sets of 10 lunges , 3 sets of 10 arm swings, 2-3 minutes of cycling, 50m of
running at full speed, 100m running at 75% speed, and 200m running at 25% speed. This plan
requires a fair amount of effort but targets all key muscles and trains the levels of speed and
endurance necessary in completing the 400m run. The same plan can be implemented into other
activities such as in the gym, where the lunges are swapped with dumbbell curls, squats for
deadlifts, and the running at set speeds being switched by bench press and variations such as
incline dumbbell press and chest press.

As much as high intensity drills and training programs are important, without the right energy
reproduction and resting times, no performance improvements will be able to be obtained. On
average, studys have shown that during endurance training, rest times between 3-5 minutes allow
for greater increase in absolute strength, due to the high energy production during rest. This
energy can be used towards performing more repetitions and drills at higher intensities which
will lead to increase in overall strength and help the athlete reach peak performance.

Another key aspect which will be beneficial in achieving peak performance in this training
program involves the idea of progressive overload. Progressive overload is the gradual increase in
intensity during a training and workout session. The benefits of progressive overload is that it
increases the overall athletic performance, by allowing more intense sessions at a smaller timing.
This is beneficial as having low intensity sessions for long periods of time will only cause muscle
fatigue and down the line injuries. By allowing for more hard, intense sessions, the athelete is

2
able to use all of their physical strength to push them to hit higher weights or goals that may be
necessary to achieve their peak performance. For the 400m run, progressive overload is crucial as
starting immediately doing practice 400m runs while using 100% energy will just lead to
increased chances of injuries and high levels of fatigue. By minimising the distance and
decreasing the amount of speed/ energy used, you are able to train your body to work harder at
any level of energy and distance. For example, having a plan where you do 100m run at 25%
energy, 200m run at 50% energy, 300m run at 75% energy would allow the body to train itself to
build energy rapidly and also efficiently using the energy. The benefit of progressive overload is
also teaching you how to achieve goals in a safe manner, where taking it slow towards the start
would benefit you down the line when you are tired.

In other examples, in the gym, progressive overload can be seen through variations of workouts
such as higher repetitions, lower repetitions at higher weights, lower deadlift times and more
weight, how many days you go to the week etc. These factors challenge your body and allow your
musculoskeletal system to get stronger, therefore increasing your overall endurance and physical
and mental strength.

3
Q3 - Describe one psychological strategy that could be used by the athlete to manage their
anxiety and improve performance (include relevant and specific examples) - 5 marks

The athlete's mental state plays a crucial role in their performance during an event, as highlighted
in the presentation on CQ2 slide 12 in the classroom. It is not just physical preparedness, but also
mental preparedness that coaches and athletes must work on together. Anxiety is a complex
emotion that affects performance in the 400m sprint by causing agitation due to perceived
threats. Athletes may experience either trait anxiety induced by everyday situations or state
anxiety in response to a specific situation, such as competing in the finals of an Olympic 400m
race. Arousal is another factor that affects an athlete's performance. The level of arousal must be
optimal, neither too high nor too low, to achieve the best results. Psychological strategies, such as
mental rehearsal and visualization, can help athletes manage anxiety and enhance their
performance. Mental rehearsal is when the athlete visualizes the movement or skill, taking their
perspective and imagining completing the skill perfectly. Visualisation, on the other hand,
involves creating a picture of only one aspect of the event.

Mental rehearsal is a psychological strategy that can be used by a sprinter to manage their anxiety
and improve performance. By mentally rehearsing and visualizing the movements and reactions
of the whole sub-one-minute event, the sprinter can improve their concentration and reduce
anxiety within themselves. Mental rehearsal requires the athlete to picture the movement or skill
in their mind and imagine completing the skill perfectly while taking their own perspective/view
and visualizing the complete scenario.For example, a 400m sprinter can use mental rehearsal to
visualize themselves getting the perfect start and gaining a competitive advantage over their
competitors. This can enable the athlete to become optimally aroused and keep calm to improve
concentration before the start of the event. Additionally, if the athlete is injured or in a form
slump, mental rehearsal can help them see themselves being successful, improving their
performance when they are fit and able to perform again.By incorporating mental rehearsal into
their training and competition routine, a sprinter can improve their mental state, reduce anxiety,
and ultimately perform at their best.

4
Q4 - Evaluate one nutrition and one recovery strategy that can be used by the athlete
(include relevant and specific examples) - 10 marks

To succeed in the 400m event, Olympic athletes must maintain their energy levels through proper
nutrition and hydration. To achieve this, it is imperative for the athlete to maintain a healthy and
balanced diet, which meets all their nutritional requirements and sustains their energy levels.
The athlete should make use of various pre-performance nutritional requirements, such as
consuming sufficient amounts of carbohydrates, and post-performance recovery methods, such as
proper cooldown techniques and adequate water intake. Dan from PDHPE.NET highlights the
importance of carbohydrates in an athlete's diet, as they increase endurance and high-intensity
performance by providing the body with glycogen. Carbohydrate loading is a technique utilised to
optimise the body's glycogen stores in preparation for the high-intensity activity, which involves
increasing the amount of carbohydrate intake a week prior to the event while simultaneously
tapering their training levels. In order to maximise the glycogen available to the athlete before the
event, it is highly recommended that they consume foods that contain high amounts of complex
carbohydrates, such as bread, pasta, and quinoa.

By implementing the technique of pre-performance carbohydrate loading, which involves the

The athlete can employ physiological recovery strategies to improve their overall performance.
These strategies are aimed at aiding the body's physiological recovery process after exercise,
which includes eliminating metabolic by-products and replenishing lost fluids and nutrients. The
two main physiological recovery strategies are cooldowns and hydration, both of which are
crucial for athletes to sustain a high level of performance.
A cool down is a set of low-intensity exercises performed by athletes right after their competition.
The purpose of a cool down is to gradually reduce the athlete's heart rate and metabolism to their
pre-exercise state. This process helps eliminate waste products such as lactic acid, which can
cause muscle stiffness and soreness after a 400m race. Through a cool down, the athlete can
recover from these symptoms at a faster rate as it helps remove fluid and waste products like
lactic acid from the muscles. Cool-downs also help prevent muscle spasms and cramps that can
affect the athlete's training after the race. The cooldown should be specific to the sport, and for a

5
400m race, it should include light jogging, walking, and static stretching for the major muscle
groups used during the race referred to by slide 35 CQ2.
Hydration or fluid recovery is another physiological strategy that athletes can use to recover after
a competition. Proper hydration involves consuming enough liquids after the race. The athlete
should drink around 2-3 litres of water for the following 24 hours after the race to help remove
waste products from the body. Adequate hydration will increase the volume of blood, which will
assist in removing the lactic acid accumulated through the 400m race.

The Olympic athlete can enhance their performance by implementing physiological strategies
such as cool down and hydration. By using a cool down and maintaining hydration after
performance, the 400m athlete is able to expel lactic acid buildup in their muscles quicker after
the race. The accumulation of lactic acid can cause fatigue and weakness in the muscles, which
could hinder the athlete's ability to train intensely. In addition, excessive lactic acid can cause
muscle soreness and stiffness, which could lead to a delay in recovery and interfere with
subsequent training or competitions. Furthermore, staying hydrated allows for faster muscle
repair after exercise-induced damage, thereby reducing the risk of injury and enhancing overall
performance.

In conclusion, to improve their performance in the 400m race and maintain a healthy body, it is
imperative that the athlete uses both carbohydrate loading and physiological strategies such as
cool down and hydration.