Immediate responses to physical activity
Long-term adaptations to exercise
Energy systems
Training methods
Principles of training
Bonus
100
What is the calculation for max HR?
220 - age.
100
Maximal oxygen uptake is identified as what?
V02 max.
100
Identify what does ATP stand for?
Adenosine Triphosphate
100
List 3 training methods.
- resistance training
- interval training (short and long)
- continuous training
- circuit training
- fartlek
- flexibility
- plyometrics
100
Name the principle of training that states exercise must be relevant to the sport or activity.
Specificity
100
Provide an example of sport - skill that would benefit from plyometric training.
Answer 1: Basketball — vertical jump
Answer 2: AFL — marking contest
Answer 3: Sprinting — explosive start
200
State the equation for cardiac output (Q)
Cardiac output (Q) = Hear rate (HR) x Stroke volume (SV)
200
Identify the term for the enlargement of the heart as a result of endurance training.
Cardiac hypertrophy
200
Identify the fuel source used in the ATP-CP energy system.
creatine phosphate (CP)
200
Identify a sport that would benefit from continuous training
Any aerobic-based sport.
200
Identify the principle of training that occurs when an athlete takes an extended break from training.
Reversibility
200
Name the biproduct of the anaerobic glycolysis system.
Lactic acid.
300
List 3 immediate physiological responses to physical activity.
- Increased HR
- Increased SV
- Increased Q
- Increased respiratory rate
- Increased perspiration
- Blood redistribution
300
List 3 long-term adaptations to regular physical exercise.
- Increased cardiac hypertrophy
- lower resting heart rate (HR)
- Increased stroke volume
- Decreased blood pressure (BP)
- Increased blood volume/haemoglobin
- Increased (VO2 max)
- Increased capillarisation
- ventilation
- Increased oxygen exchange
300
List the predominant energy system used for each of the following: 100m sprint, 400m run, and marathon.
- 100m sprint: ATP-CP system
- 400m run: Anaerobic glycolysis
- Marathon: Aerobic energy system
300
Identify the two types of interval training.
Short interval and long interval training.
300
List four components of progressive overload.
- Frequency
- Intensity
- Time (duration)
- Type
300
Define the training method of Fartlek.
Fartlek training or speed play, is a continuous training method that involves varying speed and intensity throughout a session over varied terrain, combining both aerobic and anaerobic efforts without rest periods
400
Define the term immediate response to physical activity.
Immediate responses to physical activity are short-term physiological changes that occur during exercise.
400
Define the term chronic adaptations to physical exercise.
Chronic adaptations are physiological changes that occur in the body as a result of repeated, long-term exercise training.
400
State the chemical equation for ATP.
ADP + P = ATP
400
Define resistance training and identify the primary energy system.
Resistance training involves working against an external resistance to improve muscular strength, power, and endurance. The primary energy system used is the ATP-CP system
400
Define the principle of progressive overload.
Progressive overload is the principle of training that states the demands placed on the body must be gradually and systematically increased over time in order to continue making fitness gains and avoid plateauing.
400
Explain why blood is redistributed during exercise.
During exercise, blood is redistributed away from non-essential organs such as the digestive system and redirected to working muscles to meet their increased demand for oxygen and nutrients, and to remove waste products such as carbon dioxide and lactic acid.
500
Explain how stroke volume is increased during exercise.
Stroke volume increases during exercise because the heart becomes stronger and more efficient. Cardiac hypertrophy causes the left ventricle to enlarge and its walls to thicken, allowing it to fill with more blood and pump more blood per beat.
500
Explain why the resting heart rate decreases as a result of long-term exercise.
Resting heart rate decreases after long-term exercise because stroke volume increases. The heart becomes bigger and stronger, so it pumps more blood per beat and does not need to beat as often at rest.
500
Explain the concept of energy system interplay and discuss how it applies to an athletic event of your choice.
PROMPT ANSWER:
Energy system interplay refers to the simultaneous contribution of all three energy systems (ATP-CP, anaerobic glycolysis, and aerobic) during physical activity, with the dominant system shifting depending on the intensity and duration of effort. No single energy system works in complete isolation.
Using the 400m sprint as an example, at the start of the race the ATP-CP system dominates, providing rapid energy for the explosive initial effort. As creatine phosphate stores deplete after approximately 10 seconds, anaerobic glycolysis becomes the predominant system, sustaining high intensity effort through the middle stages of the race. As the athlete approaches the final stages, lactic acid accumulates causing fatigue, while the aerobic system increasingly contributes to energy production. Throughout the entire race all three systems are contributing, however the dominant system shifts as intensity and duration change, demonstrating the concept of interplay.
500
Compare continuous training and fartlek training, identifying the advantages and disadvantages of each.
PROMPT ANSWER:
Continuous training involves exercising at a steady, low-moderate intensity for an extended period without rest. It is simple to implement and effective for developing aerobic fitness, however it can be monotonous and does not replicate the variable demands of team sports.
Fartlek training involves varying speed and intensity throughout a session without structured rest periods. It is more engaging and better replicates the demands of team sports, however it is less structured making it difficult to monitor intensity and progress.
Both methods improve aerobic fitness, however fartlek is more versatile and sport-specific, while continuous training is better suited to pure endurance athletes such as marathon runners.
500
Discuss how a coach would apply the principles of training to return an athlete to peak performance following an extended injury.
When returning an athlete from extended injury, a coach must first acknowledge reversibility, as the athlete will have experienced significant detraining resulting in reduced strength and fitness. Progressive overload should then be applied gradually, slowly increasing frequency, intensity, time, and type of training as the body readapts, reducing the risk of re-injury. Specificity must also be considered, with early training focusing on general fitness before progressively shifting toward sport-specific movements and demands. By carefully manipulating the FITT principles and respecting the athlete's current capacity, a coach can safely return an athlete to peak performance while minimising the risk of re-injury.
500
Draw a labelled graph of energy system interplay.
