5.1
What are the energy systems and categorise them.
Aerobic energy system (Aerobic)
Lactic acid energy system (Anaerobic)
ATP-PC energy system (Anaerobic)
Name the 7 components of fitness.
Aerobic capacity, speed, agility, power, muscular endurance, flexibility, strength
What is THR? Explain.
Target heart rate. This is usually expressed as a % of max heart rate and helps to determine training zones (helps with physiological adaptions).
Identify the 7 principles of training.
Duration, frequency, progressive overload, intensity, specificity, variety and individuality.
What is the pre-competition phase?
A period of time before competition begins where an athlete focuses on their energy systems, fitness requirements and skill progression.
What are the times for each of the anaerobic energy systems?
ATP-PC - 10-15
Lactic Acid - 60-90
Which of the 7 components of fitness is speed and strength together?
Power (ability to exert maximum force in the shortest amount of time.
What is VO2 Max?
The maximum amount of oxygen an athlete can deliver to their working muscles per minute.
What is tapering and when does it occur?
Tapering is where an athlete reduces the intensity of their training to help minimise risk of injury or fatigue. At the end of the competition phase - just before a big competition or event.
Explain why recovery is important.
Recovery is important to allow our muscles and bodies to heal, improve and therefore be more prepared and ready for improved physiological adaptations when training.
Name an activity that would use each of the 3 energy systems (1 for each).
ATP-PC - 100m sprint, jumping efforts like a spike in VB etc.
Lactic Acid - Longer sprints such as 200m etc.
Aerobic - 10 km jog, team sports etc.
Explain the difference between speed and agility.
Speed is moving the body or parts of it as quickly as possible, whereas agility is moving the body or parts of it from one point to another, or in another direction as quickly and accurately as possible.
Name the 4 different training zones.
Recover, aerobic, lactate threshold and anaerobic.
Explain individuality.
What is the difference between a mesocycle and microcycle?
Mesocycle is a specific block of training aimed at improving a particular aspect/s. Microcycle is the shorter training cycle, usually lasting around 1 week.
Explain the interplay of energy systems in Touch Football.
All 3 energy systems must work together to provide the athlete with energy at different times. ATP-PC used for movements such as sprinting to the line or attacking the line, Lactic acid may be used to ruck up the field or defend a set in the middle position, the aerobic energy system is used when not directly involved in the play, jogging back to the line, slow defensive set etc.
Define aerobic capacity using heart, lungs and circulatory system in your response.
The ability of the heart, lungs and circulatory system to provide the body with oxygen and other nutrients in order for an athlete to work for extended periods of time.
Explain what the lactate threshold training zone is.
This training zone is where an athlete works just under their lactate threshold, usually at 80-85% of max heart rate. This will allow their body to increase its efficiency in clearing blood lactate.
Explain progressive overload.
Slowly and purposefully increasing training load (reps, time, resistance etc) to ensure and help physiological adaptions occur.
Name the 6 types of training methods.
Circuit, continuous, fartlek, interval, flexibility and resistance.
Explain how Carbohydrates, fats and proteins are used for the body (Relate to exercise/energy).
Carbohydrates - ideals source of energy, is easy to break down, stored as glycogen, optimal for higher intensity activities.
Fats - Better for low-moderate intensity activities, take longer to convert into energy but last for longer than Carbs.
Protein - used to help with muscle growth and repair. Only used for energy in extreme cases.
Describe how agility and muscular endurance would be used in netball.
Agility - pivoting, evading a defender, defending, making a break.
Muscular endurance - consistent moving of the legs, passing consistently, shooting consistently.
Explain what lactate threshold is.
Lactate threshold is the training intensity where blood lactate begins to accumulate in the blood - causing extreme fatigue.
Explain how a training session might be set up for Touch Football using 4 of the training principles in your response.
Duration - training session should last around the same time as a game
Intensity - Intensity of training will remain relatively high to mimic game scenarios.
Specificity - training should include training all 3 energy systems, fitness components such as muscular endurance, strength, speed and agility, include skills based on game.
Individuality - has this team played together before? how old are they? how long have they been playing? any recent injuries? personal goals? etc.
Progressive overload - what were they really good at last week and how can we make it more challenging? Eg. going from 3 man rucks to 3 man rucks with speed or to wraps ect.
etc.
What are the 3 types of interval training?
High intensity interval training (HIIT)
Aerobic interval training (AIT)
Sprint interval training (SIT)