Energy
Name the three energy systems.
ATP-PC
Lactic Acid
Aerobic
True or false:
The 40m sprint is a test for aerobic capacity.
False.
It is the test for speed.
Work volume is a combination of:
Frequency and duration
Name the two types of recovery.
Intra-session - the recovery that takes place within a single a training session (e.g. between sets)
Inter-session - the recovery that takes place in between one training session and another training session
How do you calculate maximum heart rate?
220-age in years
Carbohydrates, protein and fats.
The ability to use strength and speed to exert maximum force in the shortest amount of time relates to which component of fitness?
Power
Name the seven principles of training.
Specificity
Frequency
Intensity
Duration
Progressive overload
Individuality
Variety
Changes that occur to the body immediately during training are known as:
Acute physiological adaptations
What are the two terms used to describe positive stress and negative stress in the General Adaptation Syndrom?
Positive = eustress
Negative = distress
Carbohydrates are broken down into:
Glucose
List the seven components of fitness.
Aerobic capacity
Speed
Agility
Flexibility
Strength
Muscular endurance
Power
Name the six training methods.
Continuous
Fartlek
Flexibility
Resistance
Interval
Circuit
Incorporating anaerobic-based training in aerobic-based training strategies is essential to improve what?
Lactate threshold
Identify and demonstrate the four types of flexibility training.
Dynamic
Static
Passive
PNF
Fill in the blank.
Chemical energy is converted to _________ energy for movement.
Mechanical
The maximum amount of oxygen an athlete can deliver efficiently to muscles and utilise during intense physical activity is known as:
V02max
Name the three types of interval training.
High intensity interval training
Sprint interval training
Aerobic interval training
In the aerobic training zone, what percentage of the MHR should you aim for?
60-80% MHR
What by-products would a 400m runner experience?
Lactic acid --> lactate and hydrogen ions
Name the chemical reaction used in the lactic acid system.
Anaerobic glycolosis
Define the lactate threshold.
The intensity at which blood lactate begins to accumulate in the muscles faster than it can be removed.
What are the three phases of General Adaptation Syndrome?
Alarm phase
Resistance phase
Exhaustion phase
Name the six parts of the theory of periodisation.
Annual plan
Macrocycle
Training phases
Mesocycles
Microcycles
Training sessions
A soccer player is jogging in back play as a support option. The ball is turned over and the player has to sprint 40m to get back into a good defensive position. The player's opponent then has the ball, so they need to continue to defend and keep pressure on the opponent to prevent the opposition from scoring. One minute later, the player's team turns the ball over again and they go back into attack, so the defensive player can jog back down the field into a supportive position. The order in which the energy systems are predominately used is:
Aerobic --> ATP-PC --> Lactic Acid --> Aerobic