Energy Systems
What are the three energy systems?
ATP-PC, Lactic Acid, Aerobic
What is the FITT principle?
What is the best method for training muscular strength?
Resistance training
Name 4 fitness components
Any 4 of:
Aerobic capacity, power, speed, strength, agility, muscular endurance, flexibility, balance, reaction time, coordination
What are the three macronutrients?
Carbohydrates, Protein and Fat
How many days are there in a leap year?
366
What does anaerobic mean?
Without oxygen
What is progressive overload?
Gradually increasing stress on the body as it adapts
When would most athletes do flexibility training?
Warm up (dynamic)
Cool down (static)
What is power?
The ability of muscles to generate force and apply it quickly.
Which macronutrient is mainly responsible for muscle growth and repair?
Protein
Which ocean is the largest on Earth?
Pacific Ocean
What determines the contribution of energy systems?
The duration and intensity
What is the difference between specificity and individuality?
Individuality means training should be designed to meet each person’s unique needs, abilities, and goals.
Specificity means training should match the exact skills, muscles, and energy systems needed for the sport or activity.
What are the 5 examples of training methods?
5 of:
Interval Training, Continuous Training, Fartlek Training, Resistance Training, Circuit Training, Flexibility Training, Plyometric Training
What is the definition of muscular endurance?
the ability of specific muscle groups to sustain activity at high intensity using energy produced by anaerobic energy systems
Which macronutrient should make up the largest percentage of a balanced diet?
Carbohydrates
What does “www” stand for in a website address?
World Wide Web
What does ATP stand for?
Adenosine Tri-Phosphate
Name TWO parts of FITT and explain how they could be adjusted to make training harder.
Frequency: train more sessions per week
Intensity: increase effort or load
(these are examples)
How long should a run/swim/bike ride be for it to be considered a continuous training method?
20 minutes or longer
What fitness components do the following activities test:
- Sit and reach
- Illinois test
- Coopers Run
Flexibility, Agility and Aerobic Capacity
Explain why athletes need a balanced intake of all macronutrients, not just one.
Because each macronutrient plays a different role in energy, recovery, health and performance, and removing one can negatively impact the body’s ability to function effectively during physical activity.
What is the largest organ in the human body?
Skin
How long do each of the energy systems last?
ATP-PC - 0-10 seconds
Lactic Acid - 10 seconds - 3 minutes
Aerobic - 3 minutes +
What are three ways you can increase the intensity of interval training?
Increase speed, Increase the distance, Decrease rest in between sets and reps
What training method is best suited for training multiple fitness components?
Circuit training
Which three fitness components are closely related to each other?
Muscular Power, Muscular Speed, Agility
A student removes all fats from their diet to “be healthier”. Explain the problems with this approach.
Fats are needed for energy, hormone production and vitamin absorption.
Why do we see lightning before we hear thunder?
Light travels faster than sound