ENERGY SYSTEMS
Name the three energy systems used during physical activity.
ATP-PC system, anaerobic glycolysis system, and aerobic energy system.
Define power.
Power is the ability to exert maximum force in the shortest amount of time.
What does VO2 max measure?
The maximum amount of oxygen an athlete can deliver to the working muscles per minute.
Name two principles of training.
Any two of: specificity, frequency, duration, intensity, progressive overload, individuality, variety.
What is continuous training?
Exercise performed at the same intensity for an extended period without rest.
Which energy system is dominant for a single 6-second maximal sprint or jump?
ATP-PC system, because it provides immediate energy for very short, high-intensity efforts.
Which fitness component is most important for repeated forehand and backhand shots in a long tennis rally?
Muscular endurance, because the athlete must repeat muscle contractions without fatiguing quickly.
What is lactate threshold?
The exercise intensity at which blood lactate begins to rapidly accumulate.
What does specificity mean?
Training should match the energy systems, movement patterns and fitness requirements of the chosen sport, position or event.
Which training method manipulates periods of work and rest?
Interval training.
A 400 m runner slows in the final 100 m. Which energy system and fatigue factor are most relevant?
Anaerobic glycolysis. Fatigue is associated with hydrogen ion accumulation and a reduced ability to maintain high intensity.
Choose the best fitness test for acceleration in a 100 m sprinter and explain why.
A short sprint test such as a 20 m or 30 m sprint because it measures speed and acceleration relevant to the event.
Why can training zones help an athlete train more effectively?
They help the athlete target the correct intensity so the desired physiological adaptation can occur.
Which principle is being used when training load is gradually increased?
Progressive overload.
Match the goal to the training method: improve flexibility around the hip joint.
Flexibility training, such as dynamic, static, passive or PNF (Proprioceptive Neuromuscular Facilitation) training depending on the purpose.
Compare ATP-PC and aerobic energy production in one clear sentence.
ATP-PC produces energy very quickly for short explosive efforts but has a limited duration, whereas the aerobic system produces energy more slowly but can sustain longer activity when oxygen is available.
Explain why a fitness profile should be position- or event-specific.
Different sports, positions and events demand different energy systems, movement patterns and fitness components, so the fitness profile should match the performance context.
A 17-year-old has a maximum heart rate of 200 bpm. Why might a coach keep them between 155 and 165 bpm during a training session?
This range can target a specific aerobic or lactate-threshold training zone, allowing the athlete to maintain a steady high intensity without exceeding the intended training intensity.
Why should intensity and duration be considered together?
Together they influence total training load and help determine whether the session targets the intended energy system and physiological adaptation.
Explain the difference between active and passive recovery.
Active recovery uses low-intensity movement during recovery, while passive recovery involves complete rest or no movement.
Justify the dominant energy system for a 1500 m runner using intensity and duration.
The aerobic system is dominant because the event lasts several minutes and requires sustained energy production, although anaerobic systems contribute during surges and the finishing sprint.
Evaluate whether the Cooper test is the best test for a long jumper. Justify your answer.
No. Long jump relies more strongly on speed and power than prolonged aerobic capacity, so sprint and power tests would be more specific.
Explain why heart rate is not always the best way to monitor ATP-PC training.
ATP-PC efforts last only seconds and require long rests for phosphocreatine replenishment, so heart rate may not accurately reflect the intensity of the short explosive effort.
Evaluate this session: a 400 m runner completes slow 5 km jogs every day to improve their speed in the final 100 m. What is the main issue?
Poor specificity. The session mainly targets aerobic endurance rather than the speed endurance and anaerobic demands required in the final 100 m of a 400 m race.
Use the fitness-fatigue model to explain why recovery matters.
After training, fatigue temporarily reduces preparedness. The fatigue effect wears off faster than the fitness adaptation, so training again after adequate recovery can maximise adaptation. Too little recovery can reduce performance and limit adaptation.