Energy Systems
What does ATP stand for?
Adenosine Tri Phosphate
What fitness component is the ability to move the body quickly?
Speed
Which training principle means training should match the movements, muscles and energy demands of the sport?
Specificity
Which training method involves steady exercise without scheduled rest periods?
Continuous training
Place these steps in the correct order: develop a training program, conduct a game analysis and establish specific training objectives.
Game analysis → specific training objectives → develop a training program
Which energy system is dominant during a five-second maximal sprint?
ATP
What fitness component is the ability to change direction quickly and precisely?
Agility
Which training principle explains why fitness declines after training stops?
Reversibility
Which training method alternates periods of work and recovery?
Interval training
What is primary data? Give a sporting example
Information collected directly by the athlete or coach, such as heart-rate data, fitness-test results or game observations.
Which energy system is dominant during a 40-minute steady run?
Aerobic System
What is the difference between strength and power?
Strength is the ability to exert force. Power is the ability to exert force quickly.
Which training principle is changed when an athlete increases from two to three sessions per week?
Frequency
Which training method combines continuous activity with changes in speed, intensity or terrain?
Fartlek training
Calculate MHR of a 17 year old
220-17 = 203
Which nutrient is the body’s preferred energy source during high-intensity physical activity, and in what form is it stored?
Carbohydrates. They are broken down into glucose and stored as glycogen in the muscles and liver.
Is an increase in heart rate during exercise an acute or chronic response?
Acute response
What is the difference between progressive overload and intensity?
Progressive overload is gradually increasing training demands over time. Intensity refers to how hard the athlete works.
What is the difference between an isolated exercise and a compound exercise? Give one example of each.
An isolated exercise primarily uses one joint or muscle group, such as a biceps curl. A compound exercise uses multiple joints and muscle groups, such as a squat or deadlift.
An athlete has an MHR of 190 bpm. Calculate their THR at 80% of MHR.
152 bpm
A netballer sprints for five seconds, jogs back into position and then rests during a stoppage. Explain how energy-system dominance changes.
ATP-PC dominates the sprint; the aerobic system becomes more dominant during the jog and recovery. All three systems contribute, but dominance changes with intensity and duration.
What is lactate threshold, and why is it important to an athlete?
It is the intensity where lactate accumulates faster than it can be removed. A higher threshold allows an athlete to sustain a greater intensity before rapidly fatiguing.
A coach gives every athlete the same program despite differences in ability, experience and position. Which training principle is being ignored? Justify your answer.
Individuality. Programs should account for each athlete’s abilities, needs, experience and training objectives.
Which training method would you recommend for a netballer wanting to improve repeated high-intensity efforts? Justify your answer.
Interval training or HIIT because it replicates repeated intense efforts separated by lower-intensity activity and recovery.
A runner wants to improve aerobic capacity and sustain a pace just below lactate threshold. Which training method and training zone would you recommend? Justify your answer.
Continuous, fartlek or aerobic interval training in the lactate-threshold zone because it develops aerobic capacity and the ability to maintain a high intensity before excessive lactate accumulation.