Energy Systems
What is the primary fuel source for the ATP-PC system?
How long can the ATP-PC system provide energy during high-intensity exercise?
Creatine phosphate (CP)
ATP for up to 10–15 seconds
Identify the different methods for Aerobic Training.
Continuous, Fartlek, Aerobic Interval, Circuit
How can the principle of reversibility impact an athlete's progress?
Without continued training, adaptations are lost
What is stroke volume and how does it change with training?
Volume of Blood pumped per beat from LV; it increases at rest and during exercise
Name the three energy systems used by the body.
ATP-PC, Lactic Acid, Aerobic
Why does the aerobic system use fats more slowly than carbohydrates?
Because fats are more complex molecules and require more oxygen and time to break down for ATP
Describe how fartlek training differs from continuous training.
Fartlek includes bursts of intensity within continuous running, unlike steady continuous pace
Why is variety important in a training program?
Prevents boredom, maintains motivation, and develops multiple fitness areas
Define cardiac output and how it is calculated.
Q = Heart rate × Stroke volume
How does strength training impact performance in power-based sports?
Increases muscular power, speed, and ability to repeat explosive actions
What is the by-product of the lactic acid energy system?
Explain how this by-product contributes to fatigue during exercise.
Lactic acid (specifically, hydrogen ions)
The accumulation of hydrogen ions lowers muscle pH, impairing contractions and causing fatigue
Compare the effects of static and dynamic flexibility training on performance.
Static increases flexibility passively; dynamic improves movement and mimics sport actions
Define the aerobic and anaerobic training thresholds
Aerobic: (60-75% MHR) intensity to produce adaptation. The point at which lactate starts to rise. Training Zone = 70–85% max HR
Anaerobic:(80-85%MHR) intensity where lactate begins to accumulate - Above 85% = zone
Describe the changes that occur in slow-twitch fibres with endurance training.
Increased mitochondria, aerobic enzymes, capillary density, and endurance capacity
What is the cause of fatigue in the ATP-PC system?
Depletion of CP and inability to resynthesise ATP
Compare the efficiency and recovery of the three energy systems.
ATP-PC is fastest with quick recovery, the lactic acid system is moderately fast but produces fatigue-causing by-products, aerobic is slow but sustainable with water and CO₂ by-products.
Explain how anaerobic interval training targets different energy systems based on duration.
Durations <10s target ATP-PC; 25–60s target the lactic acid system
Describe how warm-up and cool down support the principles of training.
Warm ups prepare the body and reduce injury; cool downs aid recovery and lactic acid removal
What is VO₂ Max and why is it important?
Max oxygen uptake; higher VO₂ Max allows better aerobic capacity
Explain how an athlete can train to improve their anaerobic threshold.
By performing high-intensity intervals at or above their lactate threshold
Analyse how a triathlete might use all three energy systems during a race.
ATP-PC for starts/sprints, lactic acid for moderate bursts (e.g., hills), and aerobic for sustained pace and endurance
Explain how Anaerobic Interval training improves performance
Increases muscular power and efficiency of the ATP-PC and/or lactic acid energy systems. Improves acceleration and the amount of times an athlete can repeat powerful and explosive movements.
Explain how training principles can be applied to a strength training program.
Overload via reps/weight, specificity to muscle groups, and thresholds for power/endurance goals
Evaluate the combined impact of cardiovascular and muscular adaptations on a marathon runner’s performance.
Together, they boost oxygen delivery, delay fatigue, and enable higher performance for longer durations
Justify the importance of physiological adaptations in elite performance across different sports.
They improve efficiency, delay fatigue, and enhance recovery, enabling higher performance across all intensities and durations