Energy systems
Which energy system is dominant during a very short, explosive activity such as a 5-second sprint?
ATP-PC system
Which fitness component is the ability of a muscle to produce the greatest force in one effort?
Muscular strength
What principle means that training should match the demands of the sport or activity?
Specificity
Which training method involves completing a series of exercises at different stations?
Circuit training
What are the four parts of the FITT principle?
Frequency, Intensity, Time and Type.
Which energy system produces energy without requiring oxygen and is important during high-intensity exercise lasting roughly 10 seconds to 2 minutes?
Anaerobic glycolysis
Which fitness component describes the ability to change direction quickly and effectively?
Agility
What principle involves gradually increasing the demands placed on the body?
Progression
Which training method alternates periods of exercise with planned recovery/rest periods?
Interval training
Which training method would be most appropriate for someone wanting to improve their ability to perform repeated high-intensity efforts with recovery?
Interval training
Which energy system is most important during a long-distance run?
Aerobic system
A marathon runner needs to continue exercising for a long period without becoming excessively fatigued. Which fitness component is particularly important?
Aerobic endurance
An athlete stops training for several months and loses some of their fitness improvements. Which training principle does this demonstrate?
Reversibility
Which training method involves exercising continuously for an extended period without planned rest intervals?
Continuous training
A student performs a 10-minute continuous run. Which energy system is primarily responsible for providing energy?
Aerobic
What substance stored in the muscles provides energy for short explosive movements but runs out quickly?
Adenosine Triphosphate (ATP)
What is the difference between muscular strength and muscular endurance?
Muscular strength is the ability to produce maximum force in a one-off moment (e.g., 1 rep max), while muscular endurance is the ability to repeatedly produce force or maintain a contraction over time.
An athlete stops training for several months and loses some of their fitness improvements. Which training principle does this demonstrate?
Reversibility
A runner jogs continuously but regularly changes between slow, moderate and fast running speeds. Which training method are they using?
Fartlek training
A rugby player completes 10 seconds of hard running followed by 60 seconds of slow walking, repeated 5 times. Identify the training method and the work-to-rest ratio.
Interval training; 1:6 work-to-rest ratio.
A basketball player performs a 5-second sprint, followed by a period of lower-intensity movement, then another sprint. Which energy system is likely to be heavily involved during each sprint?
ATP-PC
A volleyball player needs to jump explosively to block a spike, they then land and need to step to the side to reach a dig. Finally, they have to sprint to outside the court to save a shot that deflected off their teammate. Name the main fitness components in order of the movements that occured.
Power, agility, speed.
A soccer player wants to improve their ability to perform repeated sprints. Their coach gives them repeated high-intensity sprints with appropriate recovery periods, increasing in reps per set over the next four weeks. Which two training principles are clearly being applied?
Specificity and progression.
A circuit contains 8 stations. An athlete works for 30 seconds at each station before moving to the next exercise. After completing all 8 stations, they have completed one ________.
Circuit
A coach wants to improve a soccer team's ability to repeatedly sprint, change direction and recover during a game. The coach designs a session involving short sprints, agility exercises, recovery periods and repeated efforts.
Name TWO training methods or principles that could be used and explain why.
Other logical responses will be accepted.