ENERGY SYSTEMS
What molecule directly supplies the energy for muscle contraction?
Adenosine triphosphate (ATP).
What component of fitness allows a player to change direction rapidly and under control?
Agility.
Which training principle requires exercises to match the movements, energy systems and fitness demands of the sport?
Specificity.
Which training method involves sustained exercise at a relatively steady intensity without planned rest intervals?
Continuous training.
In a structured warm-up, what do the letters RAMP stand for?
Raise, Activate, Mobilise and Prepare.
A volleyballer performs one maximal block jump. Which energy system supplies the greatest immediate share of ATP?
The ATP–PC system. It rapidly resynthesises ATP using stored phosphocreatine without oxygen.
A volleyball athlete needs to apply force rapidly when jumping to spike. Is this primarily strength or power? Explain.
Power — the ability to produce force quickly. Strength is the capacity to exert force; power incorporates the speed of force production.
What principle describes gradually increasing training load over time to continue improving fitness?
Progressive overload.
Which training method varies the speed or intensity of exercise during one continuous session?
Fartlek training.
What is a roughly one-week training block called, and what is a usually 4–6-week block called?
A microcycle (usually about one week) and a mesocycle (generally 4–6 weeks).
Which energy system uses muscle carbohydrate without oxygen during intense, moderate-duration exercise and results in lactate formation?
The lactic acid energy system (anaerobic glycolysis).
What does VO₂ max measure?
The maximum rate at which the body can take up and use oxygen during intense exercise; a measure of aerobic capacity.
A player stops training for six weeks and loses some fitness adaptations. Name the principle.
Reversibility.
Which method is most directly suited to developing muscular strength or power using external loads or body weight?
Resistance training.
An athlete's estimated maximum heart rate is 200 beats/minute. They train at 160 beats/minute. What percentage of maximum heart rate is this?
80% of maximum heart rate: (160 ÷ 200) × 100 = 80%.
A touch player sprints for 5 seconds and then jogs for 90 seconds. Explain which energy system contributes most to each part. Do the others switch off?
The ATP–PC system supplies the greatest immediate contribution during the 5-second sprint; the aerobic system contributes more during the 90-second jog. All three systems operate together — their relative contributions change with intensity and duration.
Aerobic training increases a player's stroke volume. Explain why their heart rate may be lower at the same submaximal running pace.
A greater stroke volume means more blood is pumped per heartbeat. Therefore the required cardiac output for that workload can be achieved with fewer beats per minute (cardiac output = heart rate × stroke volume).
A volleyball blocker and a touch middle player receive identical programs despite different needs. Identify TWO principles that the coach should consider and give an adjustment.
Individuality and specificity. Adjust the program to each player's fitness levels, goals, movement demands and energy requirements — e.g. explosive jumping/power for the volleyball blocker and acceleration/repeated sprinting for the touch middle.
A touch session uses 8 repetitions of 10-second maximal sprints with 50 seconds' rest after each. Identify the interval method and calculate the work:rest ratio.
Sprint interval training (SIT). The work:rest ratio is 10:50, simplified to 1:5.
A touch player's 20 m sprint time improves from 3.7 to 3.5 seconds. Match analysis shows frequent 5-second accelerations. Evaluate the result with reference to a training principle.
The 0.2-second reduction suggests improved acceleration, relevant to frequent short sprints in touch football. If sprint-specific training was used, this supports the principle of specificity. However, one test result alone does not prove the training caused the improvement; consistent testing and further game data would strengthen the evaluation.
Six maximal 6-second sprints are separated by only 15 seconds of rest. Sprint speed declines. Explain the energy-system reason and one justified change to the session.
Short recovery means phosphocreatine is not fully replenished, reducing ATP–PC availability for later sprints. Relative contributions of the lactic acid and aerobic systems increase. To maintain maximal sprint quality, extend rest time; alternatively keep short rests if repeated-sprint fatigue tolerance is the explicit goal.
Two touch players have a similar VO₂ max, but one sustains a faster pace before lactate accumulates rapidly. Which physiological measure best explains this and why?
A higher lactate threshold. The player can work at a higher exercise intensity before lactate production outpaces its clearance, helping sustain demanding efforts.
A player doubles weekly sessions and sharply increases intensity at the same time. Performance worsens and fatigue rises. Evaluate the application of progressive overload and recommend a change.
Progressive overload has been applied too aggressively. Reduce or stagger changes in frequency/intensity, allow recovery and monitor performance. Gradual increases that match the individual's current capacity are more likely to promote adaptation.
A touch player needs repeated accelerations but their only conditioning is a slow 30-minute run. Evaluate this approach and recommend a more specific method.
Continuous running can support aerobic capacity but does not closely replicate repeated maximal accelerations. Add sprint interval training, with sprint distances and work:rest ratios informed by game analysis. This better targets speed, the ATP–PC system and recovery between repeated efforts.
Game analysis shows repeated 5–8-second touch sprints separated by 25–35 seconds of lower-intensity movement. A player trains only with one easy 25-minute jog per week. Devise ONE change to their training strategy and justify it using energy systems, fitness and data.
Introduce progressive, sport-specific sprint intervals such as 6–8-second accelerations with around 25–35 seconds of lower-intensity recovery, adjusting work:rest ratios to the player's game data and ability. This targets speed and rapid ATP–PC supply, while aerobic capacity supports recovery between efforts. Monitor sprint times/effort and progress volume gradually. Easy running may still complement the plan.