Energy systems
When ATP is resynthesised using muscle glycogen as the fuel in the absence of oxygen, the end product is
lactate.
What main Component of Fitness would you classify Gymnastics under
Flexibility
Recovery in training is aimed at
Reducing the effects of fatigue and increasing readiness for competition or future training
An athlete measuring the amount of oxygen they can consume during gradual increases in exercise intensity is collecting data relating to
VO2 Max
For Continuous Training, what should your maximum heart rate be?
>70%MHR
Partial breakdown of glucose for energy production is used in which process?
Anaerobic glycolysis
DEFINE IT: The ability tosustain or repeat aseries of musclecontractions withoutfatigue
Muscular Endurance
What training principle focuses on the Training to improve a fitness component must occur at least three times per week.
Frequency
Why is Oxygen uptake important
Oxygen must be present in the muscle for the aerobic system to resynthesise ATP without suffering fatigue.
Which training method for physical activity has direct links to mobilising joints to maintain and improve range of motion?
Flexibility
What's the difference between Anaerobic and Aerobic
Anaerobic = Not using Oxygen
Aerobic = Using Oxygen
What component of fitness does Hand Dyno, Nord Board and 1RM's test
Strength
What are 3 reasons used for Individuality training
Adaptive Response, Preparedness, Initial Fitness Levels or Genetic Predisposition
What must be present in the muscle for the aerobic system to resynthesize ATP without suffering fatigue.
Oxygen
What type of training is Usually charatctirised by a 2:1 work to rest ratio.
Circuit Training
What is ATP PC made of
Adenosine Triphosphate (ATP) and Phosphocreatine (PC)
How would you train the fitness component of Power
Plyometrics, Ballistic movements
A coach has developed two separate targeted training programs, one for defensive players and one for offensive players. Which principle of training does this practice demonstrate?
Specificity
How much does an average person’s heart rate drop by in the first minute following exercise.
20 beats per minute
What are where does the name Fartlek training come from
Fartlek, a Swedish term for “speed play” is aform of interval training involving continuous activity with randomised short bursts of high intensity efforts.
During a 400‑metre race, Ariarne accelerates aggressively for the first 80 metres, maintains a high‑intensity pace through the middle section, and fatigues noticeably in the final 50 metres. Explain how the ATP‑PC system, Lactate system contribute to her performance across each phase of the race. Justify which system is dominant.
In the first 80 metres, Ariarne relies almost entirely on the ATP‑PC system. This system provides immediate energy for explosive acceleration by rapidly resynthesising ATP from stored phosphocreatine.
As she moves into the middle section of the race, the Lactate system becomes dominant. With ATP‑PC stores depleted, anaerobic glycolysis breaks down glycogen without oxygen to produce ATP quickly enough to maintain her high‑intensity pace. However, this system also produces lactate and hydrogen ions, which gradually reduce muscle efficiency.
In the final 50 metres, fatigue occurs because the Lactate system is still dominant but heavily stressed.
Overall, ATP‑PC dominates the early acceleration, and the Lactate system dominates the remainder of the race, explaining her strong start and progressive fatigue.
Explain how the components of fitness strength and speed interact to enhance performance in a 100‑metre sprint. In your response, analyse how each component contributes to acceleration, maximal velocity, and overall race outcome.
Strength allows the athlete to produce powerful force through the legs, creating strong drive out of the blocks and longer, more explosive strides. Speed determines how quickly those forceful movements can be repeated, allowing the athlete to accelerate rapidly and reach maximal velocity. When combined, high strength increases the force behind each stride, while high speed enables fast turnover, resulting in greater overall sprint performance.
Which feature of a training session focuses on increasing joint viscosity and mobilising key muscle groups?
Warm Up
What is your Lactate Threshold and what occurs when you hit the passing point
Your lactate threshold is the highest exercise intensity where your body can clear lactate from your blood as fast as it makes it.
Passing this point causes rapid acid build-up, heavy muscles, and fast fatigue.
Answer what the specific number of reps achive for an athletes muscle
Reps in the 1-5 range
Reps in the 6-12
Reps in the 12+ range
Reps in the 1-5 range build super dense muscle and strength.
Reps in the 6-12 range build equal amounts of muscular power, strength, and size.
Reps in the 12+ range primarily build muscular endurance and size and also cardiovascular health.