Energy Systems
Fitness Components
Training Principles
Training Methods
Periodisation
100

What does ATP stand for?

Adenosine Triphosphate

100

What is flexibility?

•The capacity of a joint to move through its full range of motion, & reflects the ability of the muscle & connective tissue to stretch

100

What are training principles?

A set of principles that if taken into account during program design will equate to sessions that which will yield the best results.

100
During interval training, an athlete does burpees for 45sec before resting for 15 sec x10 times before moving on to skipping for the same time parameters. What is the work to rest ratio?

3:1

100

How long typically, is a microcycle?

1 week

200

What are the three food sources used to fuel anaerobic and aerobic glyocolysis

Fats, carbs, protein

200

What are the two types of fitness components?

Health related and skill related

200

Gradually increasing the weight after each successful session in order to promote improvement is known as?

Progressive overload

200

When training the ATP-PC system using short interval training/sprint training, what should be the work:ratio be?

1:5-1:6

200

How long typically is a mesocycle?

4-6weeks

300

What is a limitation to the aerobic system?

It can not produce ATP quickly enough for high intensity efforts

300

Name two health related fitness components

Aerobic capacity, muscular endurance, muscular strength, flexibility, body composition

300
What is the frequency required in order to increase aerobic capacity?
At least 3 sessions per week but up to 5-6 for trained athletes.
300

Define Plyometrics

Involves rapid movements aimed at using the strength and elasticity of a muscle to jump higher, run faster, throw farther, or hit harder, depending on the demands of the sport you are training for

300

What are the four phases during an annual training plan?

Preparation phase, pre-competition phase, competition phase, transition phase

400

What is the difference between lactic acid threshold 1 and lactic threshold 2 (OBLA)?

LT= The last point where lactate entry into the blood and removal from the blood are balanced. After which, lactate levels begin to rise rapidly.

OBLA = the point where so much lactate accumulates that exercise intensity is forcibly decreased (due to muscle acidosis induced fatigue).

400

Name two tests you could administer to ascertain a person's aerobic threshold?

Beep test

Yo-yo test

12 minute run test

400

Define specificity

•Relevant to the energy system, position-specific movements and fitness requirements of an activity­

•This information is gathered through a games analysis to understand the specific demands of the sport

•Athletes get what they train for – swimming training does not improve cricket skills

400

Name 3 training methods that can be used to train aerobic capacity

Continuous training, fartlek training, Circuit training, long interval training

400

In what phase of training would initial fitness testing take place?

Preparatory Phase

500

Explain the interplay between energy system once a person begins to run the cross country with a sprint at the start.

Teachers discretion

500

Name four factors which could affect a person's muscular strength?

Speed of muscular contraction, length of muscle, age, gender, muscle CSA, Warm up, Muscle fibre type, joint angle

500

Name the intensities for each of the following zones:

- Recovery zone

- Low intensity aerobic zone

- High Intensity aerobic zone

- Anaerobic training zone

85-100% max HR

Anaerobic training zone

65-85% max HR

Aerobic training zone

50-65% max HR

Low intensity Aerobic zone

>50% max HR

Recovery zone

500

What is the sets and reps ranges for the following types of training:

- Strength

- Power

- Muscular Endurance

Strength

3-5 sets  / 1- 10 reps

Endurance

2-3 sets / 15-30 reps

Power

2-3 sets /10-12 reps

500

Lowering the intensity of a session as you near the competition date is known as?

Tapering