Energy Systems
This energy system provides the bulk of ATP during a 200m track race.
What is the Lactic Acid System / Anaerobic Glycolysis?
The ability to quickly change direction and speed while maintaining control?
What is agility?
The only training principle that starts with the letter 'S'
What is Specificity?
One week of training is the standard length of this type of training cycle
What is a Microcycle?
This many seconds worth of ATP is stored within the muscles for immediate use.
What is 1-2 seconds?
This energy system has the following characteristics: high intensity movement, medium duration, without oxygen
What is the Lactic acid system/Anaerobic glycolysis?
The ability of the heart and lungs to provide oxygen to working muscles during exercise.
What is aerobic capacity?
Applying this training principle helps to keep athletes feeling interested and challenged.
What is variety?
This phase of training aims to: maintain fitness, target areas of need if returning from injury or suspension, skill refinement, recovery from competition
What is the the competition phase?
This type of recovery is necessary for the anaerobic glycolysis energy system.
What is active recovery?
This is the fuel source, speed of synthesis, exercise intensity, duration and ATP yield of the aerobic system.
What is: Fuel source: Carbohydrates/Fats
Speed of synthesis: Slow
Intensity: <85%
Duration: 120sec+
ATP yield: 36 ATP
The application of maximum force as quickly as possible.
What is power?
These elements relate to this training principle: personal goals and training objectives, fitness level, motivation, skill level, personal circumstances
What is Individuality?
The reduction of training volume in order to be at peak fitness for competition.
What is tapering?
The four elements of a RAMP warmup.
What is Raise, Activate, Mobilise, Prepare?
This causes an athlete to slow down when running above their lactate threshold for a period of time.
What is slower rate of ATP re-synthesis in aerobic system?
The ability to move a joint through its full range of motion.
What is flexibility?
Three ways intensity can be measured.
% maximum heart rate (%MHR), % repetition maximum (%RM), Borg's Rate of Perceived Exertion (RPE)
These fitness components can be developed in the pre-competition phase if adequate aerobic capacity, strength and hypertrophy have been achieved.
What is speed and power?
These two things should be completed before planning a training program.
What are games analysis and fitness testing?
The exercise intensity at which lactate accumulation starts to be greater than lactate removal from the muscles
What is lactate threshold or anaerobic threshold?
The six skill related fitness components
What is power, speed, agility, coordination, balance, reaction time?
The seven principles of training.
What are intensity, duration, frequency, progressive overload, individuality, specificity, variety?
These are the objectives of this phase: build a base level for aerobic fitness, increase flexibility and general strength, rehabilitate from injury, prevent excessive weight gain, recuperate physically and mentally
What is the transition phase?
The reason why a person finishing a 100m sprint continues to maintain a higher breathing and heart rate during recovery even though most of the energy for this event was produced by the ATP-PC system.
What is oxygen debt or excess post exercise oxygen consumption (EPOC)?