Energy Systems
The point at which lactic acid begins to accumulate in the muscles at a faster rate than it can be removed is known as
(A) the aerobic threshold.
(B) the lactate threshold.
(C) anaerobic glycolysis.
(D) lactate formation.
(B) the lactate threshold.
Which of the following components of fitness best aligns with the aerobic energy system?
(A) muscular endurance
(B) strength
(C) power
(D) speed
(A) muscular endurance
According to the principle of progressive overload, what must happen before an increased load can be applied to a training program?
(A) completion of the previous microcycle
(B) adaptation to the previous training load
(C) improvement in an authentic performance
(D) training conducted within the aerobic energy system
(B) adaptation to the previous training load
Which training method provides scope and flexibility for targeting a broad range of components of fitness? (A) circuit training
(B) fartlek training
(C) flexibility training
(D) high-intensity interval training
(A) circuit training
The RAMP approach to warming up before starting a training session refers to
(A) raise, activate, mobilise, prepare.
(B) rest, activate, mobilise, prepare.
(C) rise, articulate, moderate, plan.
(D) raise, activate, moderate, plan.
(A) raise, activate, mobilise, prepare.
Energy for physical activity is provided by the interplay of three energy systems. During this interplay, the body uses energy from food to continuously
(A) release energy from ATP.
(B) release energy from ADP.
(C) resynthesise ADP and phosphate into ATP.
(D) resynthesise ATP and phosphate into ADP.
(C) resynthesise ADP and phosphate into ATP.
An athlete gives their coach information about personal needs, goals, fitness level and motivation to assist in the development of the athlete’s training program. Which principle of training is being applied?
(A) variety
(B) intensity
(C) specificity
(D) individuality
(D) individuality
The training principle of individuality considers an individual’s
(A) fitness levels, goals and age.
(B) motivation, skill and gender.
(C) personal needs, motivation and gender.
(D) goals, motivation and fitness levels
(D) goals, motivation and fitness levels
During an invasion game, a player tracks their total distance travelled as 6.2 km. A game performance assessment instrument on the same match demonstrates that the player completed a total of 32 high-intensity sprints over distances ranging from 5 m to 20 m. The remainder of their performance mostly consisted of low-to-moderate-intensity running and walking. Which training method would most contribute to optimising the player’s energy system requirements?
(A) circuit training
(B) fartlek training
(C) continuous training
(D) high-intensity interval training
(B) fartlek training
Which option is best classified as a feature of a warm-up?
(A) frequency of training, raise respiration rate, activate and mobilise key muscle groups
(B) performance analysis, frequency of training, raise respiration rate
(C) tapering and recovery, raise heart rate and joint viscosity
(D) raise body temperature, prepare for exercise by incorporating dynamic exercise, activate and mobilise key muscle groups
(D) raise body temperature, prepare for exercise by incorporating dynamic exercise, activate and mobilise key muscle groups
Lactate threshold is the exercise intensity at which
(A) lactate enables VO2 max.
(B) lactic acid begins to increase.
(C) ATP is removed from the muscles.
(D) lactate begins to accumulate in the blood faster than it can be removed.
(D) lactate begins to accumulate in the blood faster than it can be removed.
Which combination of fitness components would be most beneficial in optimising the performance of a 100m sprinter and a weightlifter
(A) muscular endurance, agility and power
(B) power, aerobic capacity and strength
(C) strength, power and flexibility
(D) flexibility, power and agility
(C) strength, power and flexibility
Which training principle is used when an endurance runner introduces full-body resistance training to help improve motivation and muscle imbalances?
(B) individuality
An athlete working at maximal intensity for 30 seconds, with 90 seconds rest between efforts, is using which training method?
Sprint interval training (SIT)
The key features of an effective cooldown include
(A) conditioning and recovery.
(B) reduced heart rate, remove waste products and relax muscles
(C) low intensity and high duration
(D) muscle activation and dynamic stretching
(B) reduced heart rate, remove waste products and relax muscles
Adenosine diphosphate
(A) produces creatine phosphate.
(B) is the molecule that provides energy.
(C) is produced by the breakdown of ATP.
(D) is specific to anaerobic energy systems
(C) is produced by the breakdown of ATP.
A one repetition max test and the strength dynamometer test are two traditional test of which fitness component?
Strength
The training principle of ?????????? is when the training load is significantly decreased or stops resulting in the physiological adaptations or fitness gains being reversed or lost.
Reversibility
Which component/s of fitness does fartlek training target?
aerobic capacity
Organise the following from largest to smallest
Microcycles, training sessions, annual plan, training phases, mesocycle
1. Annual plan
2. Training phases
3. mesocycles
4. Microcycle
5. Training sessions
An athlete measuring the maximal amount of oxygen they can use (take in and deliver it to muscles) during activity is collecting data relating to:
VO2 max.
An athlete is completing the training session shown below
Sets 3–6
Repetitions 4–6
Load 60–80%
Rest 3 minutes between sets
Speed Fast and explosive
Which component of fitness is being targeted?
(A) Power
Name all of the eight training principles included in the Unit 4 syllabus
progressive overload, frequency, reversibility, intensity, duration, specificity, individuality, variety
Name the three types of interval training
HIIT High Intensity Training
SIT Sprint Interval Training
AIT Aerobic Interval Training
Identify the aims of a game analysis and list the information an athlete can gather from a game analysis (3 pieces of information)
1. movement patterns
2. energy and fitness demands
3. skills (SMS's) strategy and tactics
4. position or event specific fitness needs
5. energy, fitness, and skills needs for SMS's