Energy systems
The alactacid system is also known as?
ATP/PC system
Name the four types of training.
Aerobic
Anaerobic
Flexibility
Strength
Why is variety important?
To prevent boredom and provide alternative options to build fitness/strength gains
Heart rate
Stroke volume
Cardiac output
Lucas Sinclair is a character in what TV series?
Stranger Things
What is the cause of fatigue in the lactic acid system?
Accumulation of lactic acid
What are the four training methods for aerobic training?
Continuous
Fartlek
Aerobic interval
Circuit
What is progressive overload?
The overload principle implies that gains in fitness (adaptations) occur only when the training load is greater than normal and is progressively increased as improvements in fitness occur.
What is muscle hypertrophy?
Muscle growth
Name the three NBA teams Lebron James has played for.
Cleveland Cavaliers
Miami Heat
Los Angeles Lakers
What are the by-products of the aerobic system?
CO2 and water
What does HIIT stand for and what is it?
High Intensity Interval Training
HIIT involves repeated bouts of high intensity exercise followed by varying periods of complete rest or recovery at lower intensity.
Name the six principles of training.
Progressive overload
Specificity
Reversibility
Variety
Training thresholds
Warm up and cool down
What happens to haemoglobin in response to aerobic training?
Haemoglobin levels increase as a result of training and this increases oxygen-carrying capacity.
Unicorn is the national animal of which country?
Scotland
What is the source of fuel for each energy system?
Alactacid - creatine phosphate
Lactic acid - Carbohydrates (glycogen)
Aerobic - Carbohydrates (glycogen), fats and occasionally protein
Differentiate between isotonic and isometric.
isotonic programs — participants raise/lower or pull/push free weights to contract/lengthen muscle fibres.
isometric programs — participants develop strength by applying a resistance and using exercises in which muscle length does not change.
What is the aerobic and anaerobic threshold?
Aerobic - Approx 70% MHR
Anaerobic - Approx 85% MHR
Explain the physiological adaptations for resting heart rate and and stroke volume in response to aerobic training.
Lower RHR due to higher stroke volume/increased efficiency (blood pumped per beat)
Increased SV due to left ventricle being able to fill more completely during diastole (relaxation phase). Contractions become more powerful as a result.
Only two clubs have won the EPL in the past 5 years. Who are they and how many have they won?
Manchester City - 4
Liverpool - 1
Analyse each energy system by exploring:
(list the six syllabus points)
Source of fuel
Efficiency of ATP production
Duration that the system can operate
Cause of fatigue
By-products of energy production
Process and rate of recovery
What does PNF stand for and how do you spell it?
Proprioceptive Neuromuscular Facilitation
What is the purpose of a warm up and cool down.
(two for each)
Warm up:
- reduce the risk of injury or soreness by increasing joint mobility and muscle stretch
- increase body temperature and enzyme activity to promote faster and more powerful muscle contractions
- mentally prepare the athlete for training
- stimulate the cardiorespiratory system
Cool Down
- Regulate heart rate and body temperature
- Disperse lactic acid
- Replenish body's energy stores
Explain the relationship between progressive overload, muscle hypertrophy and improved performance.
Increase in strength training loads will result in greater strength and the body will respond with muscle hypertrophy. Performance can improve due to more strength and muscle mass in sports such as rugby league, where this can provide you with the ability to withstand external forces etc.
Name the seven colours of the rainbow and order them from top to bottom.
Red
Orange
Yellow
Green
Blue
Indigo
Violet