Energy
Energy Systems
Fitness and Training Principles
Oxygen, Lactate and Recovery
100

Energy for physical activity is provided by what?

Adenosine Tri-Phosphate (ATP)

100

What are the three energy systems?

ATP-PC, Lactic Acid Energy System and Aerobic Energy System

100

Recognise the 7 components of fitness

aerobic capacity, muscular endurance, speed, strength, power, flexibility and agility

100

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).

200

What are the three sources of fuel used for ATP resynthesis?

Carbohydrates, Protein, Fats

200

Which energy systems stores chemical energy within the muscles?

ATP-PC

200

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

200

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)

300

What is ATP resynthesis dependent upon?

Intensity and duration

300

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


300

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.

300

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)

400

Name the byproduct of energy production from the breakdown of an ATP molecule.

Heat

400

Graph the contribution ratios of different energy systems during performance

Check graphs

400

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

400

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.

500

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

500

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

500

Identify the components of fitness most relevant to improving your performance in your chosen sport and justify their importance.

Answers will vary

500

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.