Energy Systems
What does ATP stand for?
Adenosine Triphosphate
What is flexibility?
•The capacity of a joint to move through its full range of motion, & reflects the ability of the muscle & connective tissue to stretch
What are training principles?
A set of principles that if taken into account during program design will equate to sessions that which will yield the best results.
3:1
How long typically, is a microcycle?
1 week
What are the three food sources used to fuel anaerobic and aerobic glyocolysis
Fats, carbs, protein
What are the two types of fitness components?
Health related and skill related
Gradually increasing the weight after each successful session in order to promote improvement is known as?
Progressive overload
When training the ATP-PC system using short interval training/sprint training, what should be the work:ratio be?
1:5-1:6
How long typically is a mesocycle?
4-6weeks
What is a limitation to the aerobic system?
It can not produce ATP quickly enough for high intensity efforts
Name two health related fitness components
Aerobic capacity, muscular endurance, muscular strength, flexibility, body composition
Define Plyometrics
Involves rapid movements aimed at using the strength and elasticity of a muscle to jump higher, run faster, throw farther, or hit harder, depending on the demands of the sport you are training for
What are the four phases during an annual training plan?
Preparation phase, pre-competition phase, competition phase, transition phase
What is the difference between lactic acid threshold 1 and lactic threshold 2 (OBLA)?
LT= The last point where lactate entry into the blood and removal from the blood are balanced. After which, lactate levels begin to rise rapidly.
OBLA = the point where so much lactate accumulates that exercise intensity is forcibly decreased (due to muscle acidosis induced fatigue).
Name two tests you could administer to ascertain a person's aerobic threshold?
Beep test
Yo-yo test
12 minute run test
Define specificity
•Relevant to the energy system, position-specific movements and fitness requirements of an activity
•This information is gathered through a games analysis to understand the specific demands of the sport
•Athletes get what they train for – swimming training does not improve cricket skills
Name 3 training methods that can be used to train aerobic capacity
Continuous training, fartlek training, Circuit training, long interval training
In what phase of training would initial fitness testing take place?
Preparatory Phase
Explain the interplay between energy system once a person begins to run the cross country with a sprint at the start.
Teachers discretion
Name four factors which could affect a person's muscular strength?
Speed of muscular contraction, length of muscle, age, gender, muscle CSA, Warm up, Muscle fibre type, joint angle
Name the intensities for each of the following zones:
- Recovery zone
- Low intensity aerobic zone
- High Intensity aerobic zone
- Anaerobic training zone
85-100% max HR
Anaerobic training zone
65-85% max HR
Aerobic training zone
50-65% max HR
Low intensity Aerobic zone
>50% max HR
Recovery zone
What is the sets and reps ranges for the following types of training:
- Strength
- Power
- Muscular Endurance
Strength
3-5 sets / 1- 10 reps
Endurance
2-3 sets / 15-30 reps
Power
2-3 sets /10-12 reps
Lowering the intensity of a session as you near the competition date is known as?
Tapering