Energy
Energy for physical activity is provided by what?
Adenosine Tri-Phosphate (ATP)
What are the three energy systems?
ATP-PC, Lactic Acid Energy System and Aerobic Energy System
Recognise the 7 components of fitness
aerobic capacity, muscular endurance, speed, strength, power, flexibility and agility
Define V02max and identify how it is measured.
VO2 max is a measure of an individual’s maximum oxygen consumption during intense physical activity. (i.e. mL/kg/min).
What are the three sources of fuel used for ATP resynthesis?
Carbohydrates, Protein, Fats
Which energy systems stores chemical energy within the muscles?
ATP-PC
Recognise the 7 principles of training
progressive overload — the planned, gradual increase in training load to ensure that fitness continues to be optimised
frequency — the number of times training occurs in a given period
intensity — the magnitude of exertion required
duration — the length of training time
specificity — relevant to the energy system, position-specific movements and fitness requirements of an activity
individuality — considerate of personal needs, goals, fitness levels, motivation and skills
variety — the inclusion of a range of movement options, activities and contexts in training
Describe the lactate threshold
The point at which lactic acid (i.e. lactate and hydrogen ions) begins to accumulate in the muscles at a faster rate than it can be removed (in the blood)
What is ATP resynthesis dependent upon?
Intensity and duration
What is the difference between glycolysis and anaerobic glycolysis? What energy systems rely on glycolysis and anaerobic glycolysis.
Glycolysis is the process of breaking down glycogen in order to resynthesise ATP. this is used by the aerobic energy system.
Anaerobic glycolysis is the process of breaking down glycogen without oxygen present via the lactic acid energy system
Explain the relationship between power, speed and strength.
Power is a combination of strength and speed.
Strength decreases with increasing speed
Power peaks at a certain speed, before decreasing beyond this point.
The accumulation of lactic acid resulting in negative effects and fatigue is known as the:
Lactate Turn Point (LTP), or,
Onset Blood Lactate Accumulation (OBLA)
Name the byproduct of energy production from the breakdown of an ATP molecule.
Heat
Graph the contribution ratios of different energy systems during performance
Check graphs
Identify a fitness test to measure performance within each component of fitness
aerobic capacity - Beep test, yo-yo test, 12 min run test
muscular endurance - push up test, pull up test, flexed arm hang test
speed - 20m, 40m 60m sprint test
strength - One rep maximum test
power - Vertical jump, standing long jump
flexibility - sit n reach test
agility - T test, figure 8 run, shuttle runs
Explain how the RAMP protocol benefits performance.
RAMP - Raise body temperature, Activate muscles, Mobilise joints, Prepare the body.
The objective of the warm up is to prepare athletes physically and mentally for the demands of the physical activity.
How does ATP create energy for the body?
The second and third phosphate groups are broken. This releases energy that can be used by the cell to power energy-consuming reactions
Describe how the ATP-PC, Lactic Acid and Aerobic Energy systems provide energy for the body.
ATP–PC — provides energy anaerobically, without oxygen, for high intensity, short duration exercise
Lactic Acid — provides energy anaerobically, without oxygen, for high intensity, moderate duration exercise, where ATP is resynthesised using muscle glycogen as the fuel, with resulting lactate formation
Aerobic — provides energy aerobically, with oxygen, for sub-maximal intensity, longer duration exercise
Identify the components of fitness most relevant to improving your performance in your chosen sport and justify their importance.
Answers will vary
Explain how a higher V02max delays the onset of blood lactate accumulation.
A higher V02max delays the onset of blood lactate accumulation as your body is able to work at higher intensities without reaching your lactate threshold. This is because your body has an increased ability (faster rate of 02 transportation) to transport oxygen around the body.