Energy Systems
What is the body's main energy currency?
ATP
A 40m sprint test measures
Speed
Considerate of personal needs, goals, fitness levels, motivation and skills
Individuality
To enhance the motion of the body’s joints
Flexibility training
A training period of generally 4–6 weeks with a specific training focus
Mesocycle
Provides energy anaerobically, without oxygen, for high intensity, short duration exercise
ATP-PC
The standing jump test measures
Muscular power (lower body)
The number of times training occurs in a given period
Frequency
To enhance aerobic capacity
Continuous training
Warm up approach
RAMP - raise, activate, mobilise and prepare
Provides energy anaerobically for high intensity, moderate duration exercise, where ATP is resynthesised using muscle glycogen as the fuel
Lactic acid system
The ability to change direction at speed
Agility
The magnitude of exertion required
Intensity
To enhance muscular strength, power and muscular endurance
Resistance Training
A shorter training period, generally one week, with a more specific training focus and made up of a number of training sessions
Microcycle
Provides energy aerobically, with oxygen, for sub-maximal intensity, longer duration exercise
Aerobic system
A sit up test measures
Muscular endurance
The planned, gradual increase in training load to ensure that fitness continues to be optimised
Progressive overload
To enhance specific components of fitness
Circuit training
The organised description of activities within an identified time frame
Training session
The two main factors that determine the energy system that the body will use during exercise
Intensity and duration
A beep test measures
Cardiovascular endurance
The inclusion of a range of movement options, activities and contexts in training
Variety
Manipulation of work periods and rest periods to enhance specific components of fitness and enhance the aerobic, lactic acid and ATP–PC energy systems
4 features of a training program
Training objectives
Game analysis
Work volume, frequency, intensity and duration of exercise
Tapering and recovery