Turn and Burn
Name the three energy systems
ATP-PC, Lactic acid, Aerobic
Why can't we use the lactic acid system for long periods of time?
Lactic acid builds up causing fatigue
Why does heart rate and breathing rate increase during exercise?
To deliver oxygen to working muscles
Power uses which energy system?
ATP-CP
The specific way we exercise is referred to as the...
Training methods
Name the waste products of the aerobic energy system
Heat, water, CO2
Why can't we use the ATP-CP system for long periods of time?
Creatine phosphate (CP) stores run out
Name three chronic physiological adaptations of exercise
Increased:
lung capacity, stroke volume, mitochondria numbers, muscle mass, carbohydrate storage, capacity to utilise fat as fuel, etc.
Decreased resting heart rate, etc.
Agility is a combination of which other components of fitness?
Speed and power
Name the features of continuous training.
Duration = >20 minutes; Intensity = moderate; Rest = nil.
What fuel does the lactic acid system use?
Carbohydrates
When carbohydrate stores run out, our aerobic intensity decreases. Explain why.
Fat is used as fuel which uses more oxygen to burn than carbohydrates
What is VO2 max?
Maximum volume of oxygen that the body can take in and use during maximum intensity physical activity.
When performing resistance training, the abbreviation 1RM stands for?
1 repetition maximum
Name the types of interval training.
High intensity, Sprint and Aerobic Interval Training
What fuel does the aerobic system use for submaximal efforts?
Fats
Jogging, walking and stretching are all examples of activities performed during what type of recovery?
Active recovery.
What impact does a higher VO2 max have on anaerobic threshold?
Anaerobic threshold will be increased.
The ability to withstand high amounts of lactic acid during maximal efforts is referred to as what?
Lactic acid tolerance.
What does plyometric training involve?
A rapid lengthening (eccentric contraction) of the muscles followed by a rapid shortening (concentric contraction) of the muscles.
What is the main limitation of the ATP-CP energy system?
Limited stores of Creatine Phosphate (CP).
What is eustress?
A positive type of stress on the body that causes chronic physiological adaptations.
Name the systems of the body which are responsible for oxygen uptake and delivery.
The respiratory, cardiovascular and muscular systems.
Maximum intensity training will be training in what zone?
Anaerobic training zone.
State three ways that the intensity of training can be increased.
Increase: Pace, weight, repetitions, intervals/distance.
Decrease: Rest.