Energy Systems
The point at which lactic acid (lactate and hydrogen ions) begins to accumulate in the muscles at a faster rate than it can be removed.
Lactate threshold
A beep test or yoyo test would be performed to analyse this fitness component. It is most useful for events such as long distance running or swimming.
Aerobic Capacity
Type of training where the body is working against something. Based on the number of repetitions, rest, and intensity, can target strength, power, muscular endurance or speed.
Resistance Training
The three 'personalisation' principles of training
Specificity, Individuality, Variety
Two features important to include in the conditioning phase of a training session.
W:R, reps, intensity %
The amount of time it takes for phosphocreatine (PC) stores to replenish to be used again by the ATP-PC system.
2-3 minutes
The component of fitness that underpins power.
Strength
The two training methods most relevant for improving strength.
Resistance and Circuit
Ensuring training is hard enough for adaptation to take place, uses this training principle
Progressive Overload
What changes when an athlete is tapering for competition.
Volume (low) and intensity (low/maintained relevant for performance)
The formula for calculating an athletes theoretical MHR.
220 - age = MHR (or) 206.9 - (0.67 x age) = MHR
6 x 30m sprints with 3 minutes rest after each would develop this component of fitness
Speed
The variation of Interval training used to enhance the ATP-PC or Lactic Acid Systems
High Intensity Interval Training (HIIT) or Sprint Interval Training (SIT)
Choosing to do 3 sessions in a microcycle would be manipulating this training principle.
Frequency
Something that should be done prior to designing a training program.
Game analysis/performance testing
Increased oxygen consumption and removal of lactic acid
The fitness component and training method that would be targeted to improve an athletes performance in basketball if their vertical jump height was weak.
Power - Plyometric
The recommended number of repetitions for a muscular endurance training session.
12-20 reps
Intensity
The three training cycles of an annual plan, listed from shortest training cycle to the longest training cycle.
Microcycle, Mesocycle, Macrocycle
The name of the process used in the Lactic Acid System to turn glycogen into glucose to be used as energy.
Anaerobic Glycolysis
The most important fitness component for each of the following activities (in order for - Rowing, Landing a punch in boxing, Lifting a heavy item
Muscular Endurance, Power, Strength
Training methods most suitable for improving aerobic capacity (4)
Continuous, Fartlek, Interval, Circuit
A middle distance runner wants to measure their sessions and would use these 3 training principles to do so.
Intensity, Duration, Frequency
The four phases of periodisation, in order from "start" to "finish"
Prepatory Phase, Pre-competition Phase, Competition Phase, Transition Phase