Energy Systems
What is the fuel source for the anaerobic glycolysis system?
Glycogen
Define muscular strength
The ability of the muscles to exert a force by contracting against a resistance
Box jumps, bounding, hopping, clap push ups and medicine ball throws are all examples?
Plyometric Training
Which training principle considers one's fitness levels, goals and age?
Individuality
Define a mesocycle?
It is made up of a number of microcycles and lasts between weeks and months
What is the fatigue limiting factor of the ATP/PC system?
Depletion of CP stores
The capacity to produce a large force as quickly as possible is known as?
Muscular Power
An athlete is training for longer than 20 minutes at an intensity between 70-85% MHR. Which training method are they targetting?
Continuous Training
An athlete performs repeated sprints with short recovery to improve their anaerobic glycolysis system. Which two training principles are being applied?
Specificity
Progressive Overload
Which factors should a personal trainer consider during the conditioning phase of a workout when training their athlete?
- Work to rest ratio
- Repetitions
- Intensity
A 200m swim and 400m run most likely target which energy system?
Anaerobic Glycolysis
How will training multiple types of agility tests improve a WA during a game of Netball?
It will help them change direction and move to space effectively through the middle of the court to either gain possession or defend against attack
Which training method would best improve a soccer player’s repeated ability to perform short, high-intensity sprints followed by brief recovery periods during a match?
Interval Training
A runner increases their weekly distance by 1 km each week. Which training principle does this demonstrate?
Progressive Overload
An NRL team is planning to build a base level of aerobic fitness, build general strength, increase flexibility, prevent excessive weight gain and recuperate physically and mentally. Which training phase are they currently in?
Preparatory Phase
What is an advantage of the body using the aerobic system as an energy source?
The body can resynthesise large amounts of ATP and it produces non-fatiguing by-products.
During a 1500m run, which two fitness components are most crucial for sustained performance?
Aerobic Capacity
Muscular Endurance
A marathon runner wants to increase their ability to maintain a steady pace over long distances. Which training method would be most effective, and why is it more suitable than continuous training for improving their aerobic power?
Fartlek training – because it incorporates continuous running with varied intensities and pace changes, replicating race demands more effectively than steady-state continuous training.
If an athlete stops training due to injury and their fitness levels decrease, which training principle explains this decline?
Reversibility
Explain the difference between macrocycles and mesocycles in periodisation and give one example of each.
Macrocycle = the overall training year/season plan (e.g., 12-month plan). Mesocycle = a medium-term training block within the macrocycle (e.g., 4–6 weeks focusing on aerobic capacity).
What is OBLA and when does it occur?
Onset of Blood Lactate Accumulation. It occurs when athletes exercise above the lactate threshold, so much lactic acid (muscle acidosis) accumulates that physical performance must be stopped.
A basketball player needs to sprint down the court, jump for a rebound, then quickly change direction to transition into defence. Identify three different fitness components that are being used and explain how each contributes to performance.
Speed – for the sprint down the court
Muscular power – for jumping to rebound
Agility – for quickly changing direction into defence
A basketball player is completing a preseason training program. The coach is deciding between circuit training and resistance training to improve performance.
Which method would be more effective for improving muscular endurance and agility simultaneously?
Justify your answer using principles of specificity.
Circuit training – because it combines resistance and skill-based exercises in a sequence, targeting muscular endurance while also incorporating agility and movement patterns specific to basketball.
During a 12-week training program, a coach varies intensity and type of training to prevent boredom and plateau. Which principle is this, and why is it important for performance improvement?
Variety- it's important to maintain motivation and continually challenge the body to adapt.
This principle of periodisation helps athletes avoid overtraining by including recovery in their training plan.
Rest and Recovery