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).
Define periodisation
Periodisation is the process of breaking a training program down into smaller and smaller blocks so that energy, fitness and skill can be built over.
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)
Recognise and explain the 6 training methods
flexibility training — to enhance the motion of the body’s joints
resistance training — to enhance muscular strength, power and muscular endurance
interval training — manipulation of work periods and rest periods to enhance specific components of fitness and enhance the aerobic, lactic acid and ATP–PC energy systems, e.g. high-intensity interval training (HIIT), sprint interval training (SIT), aerobic interval training
circuit training — to enhance specific components of fitness
continuous training — to enhance aerobic capacity
fartlek training — to enhance aerobic capacity
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)
Distinguish between passive and active recovery and identify their importance in training.
Active recovery is the process of recovering while moving. An active recovery is recommended to restore ATP–PC stores and to remove lactic acid by continuing to send oxygen to the working muscles. In most cases, active recovery is more beneficial than rest recovery due to its ability to quickly remove lactic acid from the muscles.
Passive recovery is a period of no movement. It also includes stretching, which helps your muscles relax and accelerate the healing process.
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.
Explain the features within the 'conditioning phase, of a training session.
The conditioning phase specifies the relevant fitness components being developed, training methods used, intensity and volume of work, work:rest (W:R) ratios and repetitions, while following relevant training principles
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.
Explain how the different parts of an annual plan can target a specific energy and/or fitness requirements
Annual plans can consist of one or more macrocycles. A macrocycle is a term used to describe the period of time from when an athlete starts to train for a season or event, to the completion of their post-season or post-event recovery.
The four training phases in a macrocycle are:
• the preparatory phase – an athlete focuses on increasing their general level of fitness
• the pre-competition phase – an athlete focuses on optimising their energy, fitness and skill levels for their specific sport/position
• the competition phase – an athlete focuses on maintaining their energy, fitness and skill levels for their specific sport, position and maximising their performance
• the transition phase – an athlete focuses on rest and recovery