Energy systems
What is the name of the energy system that provides immediate energy for short bursts of activity, lasting up to 10 seconds?
ATP-PC system
Steady training with no rest periods is known as what type of training?
Continuous Training
What is the ability of the heart and lungs to supply oxygen to working muscles called?
Cardiovascular endurance
This means gradually increasing the amount of training in order to improve fitness
Progressive Overload
What is the name of the energy system that breaks down glucose without oxygen, producing energy for activities lasting up to 2 minutes?
The lactic acid system
High intensity periods of activity followed by defined periods of rest is known as what type of training?
Interval Training
Which fitness component allows you to move a joint through its full range of motion?
Flexibility
This means matching training to the requirements of an activity
Specificity
What is the aerobic system? And when is it the predominant energy provider?
The energy system that uses oxygen to produce energy for prolonged activities. From 2 minutes to indefinitely this will be the main energy provider.
Swedish term for training where the speed and terrain are constantly changing is known as what type of training?
Fartlek
Which skill-related fitness component is essential for a sprinter reacting to the starting gun?
Reaction time
FITT Principles are
Frequency (how often)
Intensity (how hard)
Time (how long)
Type (method)
What is energy system interplay?
The term for the body's ability to switch between energy systems based on the intensity and duration of activity.
What type of training involves jumping exercises like box jumps and bounding to improve power?
Plyometrics
Name three health-related fitness components and provide an example of a sport where each is important.
Cardiovascular endurance (e.g. long-distance running), muscular strength (e.g. weightlifting), flexibility (e.g. gymnastics)
% HR max, RPE, % VO2 max, % rep max i.e. % 1RM are all ways to measure what?
Intensity
During a 400-meter sprint, which energy systems are predominantly used, and in what sequence?
Explain what Circuit Training is
Involves a number of exercises arranged within ‘stations’
Explain the difference between muscular strength and muscular endurance and provide an example of a sport where both are necessary.
Muscular strength is the maximum force a muscle can exert (e.g. weightlifting), while muscular endurance is the ability of a muscle to perform repeated contractions over time (e.g. rowing). A sport like rugby requires both—strength for tackles and endurance to last the game.
An athlete has been running 3 times a week for 30 minutes at a moderate pace. To enhance performance and avoid plateaus, they increase their runs to 4 times a week, extend each session to 45 minutes, and incorporate interval sprints. Which elements of the F.I.T.T. principle are being modified, and which training principles are being applied?
Frequency (from 3 to 4 sessions per week),
Time (from 30 to 45 minutes),
and Intensity (by adding interval sprints) are being modified.
The training principles applied are Progressive Overload (increasing training demands) and
Specificity (tailoring training to running performance).