Energy Systems
What are the intensity & duration differences between each energy system.
ATP: Max. intensity; 10-15 seconds.... Lactic Acid: 85%+ intensity; up to 2 minutes... Aerobic: 65-85% intensity; 2 minutes +
What are the 7 major fitness components?
Aerobic capacity; muscular endurance; muscular strength; flexibility; speed; power; agility.
What are the 7 training principles?
Progressive overload, specificity, variety, frequency, intensity, individuality, duration
Define periodisation.
Periodisation is the process of breaking down a training program into smaller and smaller blocks of time.
Which sporting team beat America Samoa 31-0 in 2001 during a group-stage qualifier match.
Socceroos.
ATP: Muscle stores of ATP... Lactic Acid: Glucose (carbs)... Aerobic: Carbs, fats, proteins
Muscular endurance, speed, agility
What does individuality link to?
Personal needs, goals, fitness levels, motivation, and skills of the individual athlete.
Breakdown a training program from biggest to smallest. There are 6 levels.
Annual plan, macrocycle, training phases, mesocyles, microcycles, training sessions.
How many times (and where) have the Olympics been hosted by Australia?
1956 in Melbourne and in 2000 in Sydney
What is the main limiting factor for continued exercise when operating above the lactate threshold?
Lactic acid accumulation.
Which component of fitness would 10x20m sprints with a W:R ratio of 1:10 predominantly develop?
Speed
Differentiate between the frequency of training for high-intensity and aerobic training per week.
High-intensity: 3-4 times per week; aerobic: 4-5 times per week
What are the key differences between the pre-competition and the competition phase of training?
Pre-comp: optimising energy, fitness, and skill levels; game-specific training, work volume decreases whilst intensity increases.
Comp: Maintaining fitness levels; authentic game environments; less volume, high intensity.
Which AFL team won the premiership in the 2023 season ?
Collingwood Football Club (90) defeated the Brisbane Lions (86)
What is the process called in the partial breakdown of glucose in energy production?
Anaerobic glycolysis.
What are three types of interval training?
Sprint interval training (SIIT); High intensity interval training (HIIT); aerobic interval training
What is the difference between specificity and individuality?
Specificity: refers to skills and energy system; Individuality: refers to personal goals, fitness levels, and motivation
Which NRL team has won the most premierships?
South Sydney Rabbitohs - 21
What occurs at the lactate threshold?
Lactate begins accumulating in the blood faster than it can be removed.
What are appropriate W:R ratios for each energy system?
ATP: 1:10; Lactic Acid: 1:2 or 1:3; Aerobic: 1:1
What are 4 examples of progressive overload?
Increasing frequency; increasing duration; increasing intensity; decreasing rest
Define tapering & peaking.
Tapering: when an athlete seeks to achieve peak performance by reducing aspects of training in the lead-up.
Peaking: a peak is an optimal state of athletic readiness aimed at the highest possible performance.
What two sports have been played on the surface of the moon ?
Golf and Javelin