ATP-PC
A sprinter explodes out of the blocks and runs as fast as possible for 6 seconds. Which energy system is doing most of the work?
ATP-PC
A student runs hard for 40 seconds and starts to feel their legs burning. Which energy system is mainly used?
Lactic acid system
A student jogs around the oval for 15 minutes. Which energy system is mainly used?
Aerobic system
After months of weight training, a student’s muscles become bigger. What is this called?
Muscular hypertrophy
A basketball player jogs, sprints, then walks. Do they use only one energy system?
No, all three energy systems contribute
During a basketball game, Mia performs a 5-second maximal sprint to chase down an opponent. Explain why ATP-PC is best suited to this effort.
It provides energy very quickly for short, maximal efforts
A 400 m runner is working very hard for about 60 seconds. Why is the lactic acid system important for this race distance?
It provides energy quickly when the effort lasts longer than ATP-PC can support
A swimmer completes steady laps for 20 minutes. Why is the aerobic system important for this exercise?
It can provide energy for a long time using oxygen
A runner improves their ability to carry oxygen in the blood after endurance training. Which adaptation has improved?
Haemoglobin levels
A rugby player sprints for 6 seconds, then jogs for 30 seconds. Which system is dominant during the sprint and which during the jog?
ATP-PC during the sprint, aerobic during the jog
Noah completes repeated 8-second hill sprints with only 20 seconds rest. His first sprint is fastest and each one gets slower. Why?
ATP-PC stores are being depleted and there is not enough recovery time to fully replenish them
A netball player runs hard for 50 seconds without stopping and begins to slow down. Why might the lactic acid system be involved?
The effort is high intensity and lasts too long for ATP-PC alone
A soccer player can keep jogging and moving for a full game. Why is the aerobic system important?
It provides energy for long-duration activity and helps with recovery between hard efforts
A rugby player wants to become stronger in tackles, while a long-distance runner wants to carry more oxygen. Which adaptation would help each athlete?
Rugby player = muscular hypertrophy, runner = increased haemoglobin
A soccer player jogs for 1 minute, sprints for 5 seconds, then runs hard for 30 seconds. Name the dominant energy system for each part.
Jog: Aerobic, Sprint: ATP-PC, Hard Run: Lactic acid
performs repeated 5-second sprints with only 15 seconds rest. Their coach gives them longer rest and their sprint speed improves. Why?
Longer rest allows ATP-PC stores to recover more fully
After a hard 45-second shuttle run, a player immediately sits down to rest and recover. What is a better option for them to recover for this energy system?
Active Recovery helps the body recover more effectively after high-intensity exercise and can help clear waste products (lactic acid) produced during the effort. e.g Light walk, dynamic stretching.
Two students run for 20 minutes at the same pace. One is much fitter and feels less tired. Why might their aerobic system be better?
Their body is better at using oxygen to produce energy
A rugby player wants to become more powerful in tackles and also improve their ability to keep working throughout the whole game. Which two training adaptations should they aim to improve, and why?
They should aim to develop muscular hypertrophy to increase muscle size and help produce more force, and improve haemoglobin levels to help transport more oxygen to working muscles during longer periods of activity.
During a football game, a player mostly jogs but sometimes performs short sprints and longer hard runs. Why does more than one energy system need to be used?
Different movements and positions within football have different intensities and durations, so the dominant system changes per player.
E.g A mid-fielder has more medium intensity play than a striker who will need to attack in a high intensity, explosive way.
A sprinter is training for 100m but most sessions involve 2-minute continuous runs. What change should they make to better train the ATP-PC system?
Add short, maximal sprints with long rest periods, such as 5–10 second sprints with plenty of recovery.
A 400 m runner only completes short 5-second sprints with long rests. What change should they make to better train the lactic acid system?
Add longer high-intensity efforts, such as 30–60 second runs with shorter recovery periods.
A soccer player wants to improve their ability to keep moving for an entire game, but their training only includes short sprints. What should they add to their training?
Add longer continuous or interval aerobic training, such as steady running, cycling or longer intervals.
A rugby player wants to increase muscle size, but their training mainly involves long-distance running. What change should they make?
Add resistance training using weights or bodyweight exercises to promote muscular hypertrophy.
A soccer team only does 30-minute steady runs at training. What change could the coach make so training better matches the energy demands of a game?
Add different intensities, including short sprints, longer hard efforts, jogging and recovery periods, so all three energy systems are trained.