Energy Systems
What is the main energy molecule used by muscles to contract?
ATP (adenosine triphosphate)
Which component of fitness is tested using the Illinois agility test?
Agility
What principle explains why performance improves only when training load increases gradually?
Progressive overload
What training method involves continuous, steady-state exercise for an extended time?
Continuous
What is the definition of periodisation in sports training?
The systematic planning of training into structured phases to optimise performance and prevent overtraining.
What is the primary fuel source for the Lactic Acid system?
Carbohydrates
What component of fitness is measured by a 1RM?
Muscular Strength
Training that mimics the energy systems and movements of a sport demonstrates what principle?
Specificity
Which training method alternates between aerobic and anaerobic energy system use?
Fartlek training.
Name the 5 Phases of periodisation.
General Preparation, Specific Preparation, Pre-Competition Phase, Competition Phase, Transition Phase
What does VO₂ max represent?
Maximum oxygen uptake per minute.
Which test measures muscular power in the lower body?
Vertical Jump, Standing Broad Jump.
What training principle explains why a sprinter and marathon runner follow different programs?
Specificity and individuality.
Which training method would best replicate the energy system demands of team sports like touch football?
Interval or Fartlek
What happens to volume and intensity during the competition phase?
Volume decreases, Intensity Increases.
During which type of activity is the lactic acid system predominant? Must refer to intensity and time.
High-intensity efforts lasting 30–120 seconds
Why is muscular power crucial in activities like touch football. Provide 3 reasons to help explain.
- Passing
- Shooting
- Repeat Sprint ability
3 different ways to measure Intensity.
Heart Rate, RPE, RM Testing, Pace, Watts,
How could the principle of progressive overload be applied to a touch football circuit over a 6-week pre-season? Provide three reasons.
Gradually increase repetitions, station time, reduce rest, or add more challenging exercises to continue adaptations.
Macrocycle: 12 weeks leading to championship/ first game of the season. What should be occuring in week 11 and 12.
Tapering - Reduction in volume with increase in intensity.
Explain how energy system contribution changes over the course of a game of touch football.
Short bursts use ATP–PC, repeated efforts use lactic acid, ongoing movement uses aerobic system
A middle player in Touch Football wants to test their fitness components in preparation for pre -season. What are 5 tests you would include and why?
Lower body and Upper Body power. Anaerobic Capacity. Agility. Co-ordination. Speed.
Two triathletes follow identical training programs, but one begins to overtrain while the other continues improving. Evaluate how the principles of individuality and recovery explain this difference.
Each athlete has unique capacities, stress tolerance, and training history (individuality). Without adequate recovery, one athlete experiences overtraining while the other adapts demonstrating why training must be personalised.
Design a 5-station touch football circuit for advanced players that develops aerobic capacity, speed, agility, and power, including one reasoning for each station.
Example:
20m repeated sprints – speed/power
Cone zig-zag – agility
Burpees – muscular endurance & aerobic capacity
Medicine ball throws – upper body power
Shuttle runs with quick turns – anaerobic fitness & change of direction
Competition Phase, an athlete completes small-sided games, sprint drills, and resistance training. Evaluate the effectiveness of this plan in improving skill and fitness components
Improves sport specific skills, including 1. 2. 3.