Basics

Question 1

3 ATP Resynthesise systems & their fuels

Answer 1

Phosphocreatine (PCr) (Anaerobic) - PCr
Glycolysis (Anaerobic) - Glycogen
Oxidative phosphorylation (Aerobic) - Glycogen & Fat

Question 2

3 systems characteristics

Answer 2

PCr = ^ Rate Capacity
Glycolysis = Moderate capacity & rate
Ox Phos = Rate ^ Capacity

Question 3

When is each system used

Answer 3

PCr = Short, high intensity - 100m
Glycolsis = Medium, high/moderate intensity - 800m
Ox Phos = Low intensity - Marathon

Question 4

3 Muscle fibres

Answer 4

Type I Slow twitch - Marathon
Type IIA Fast twitch oxidative - 800m
Type IIB Fast twitch glycolytic - 100m

Question 5

Muscle fibre fatigue & recruitment

Answer 5

• Type I low fatigue, Type IIB high

- Type I recruited first, Type IIB last if intensity increases

Question 6

Considerations when designing a training programme

Answer 6

• Physiological demands of sport
• Adjust ATP production
• Adjust perf/proportion/characteristics of muscle fibres

Question 7

Fitness components

Answer 7

Speed
Agility
Power
Strength
Endurance
Reaction time
Co-ordination
Speed Endurance

Question 8

Training principles

Answer 8

SPORV, FITT

• Specificity
• Recovery
• Overload
• Reversibility
• Frequency
• Intensity
• Time
• Type

Question 9

Specificity explained

Answer 9

Adaptations that occur are specific to the stressor imposed, therefore the stressor should be specific the desired adaptations

Question 10

Overload explained

Answer 10

For continued adaptation the magnitude of the stressor needs to increase

Question 11

Reversibility explained

Answer 11

When stressor is reduced, adaptations will reverse (illness, Injury, Lack of effort)

Question 12

Recovery explained

Answer 12

• Adaptations occur during recovery
• Continuous intensive training leads to NFO
• Sufficient rest needed to optimise training
• Periodisation required

Question 13

Frequency explained

Answer 13

Depends on phase of training & available time

Question 14

Intensity explained

Answer 14

• Depends on phase of training & adaptations desired

- Should be monitored

Question 15

How to monitor intensity

Answer 15

• Rating of perceived Exertion (RPE)
• V02 Max
• Blood lactate
• HR

Question 16

Time explained

Answer 16

• When training and recovery take place

- Athletes train 8 Hours +

Question 17

Type explained

Answer 17

Speed, Resistance, Plyometric, Continuous, HIIT

Question 18

How does a warm up ^ Perf

Answer 18

^ Nerve conduction, contractile force, HR, blood flow, energy metabolism rate

Question 19

How does training cause adaptations

Answer 19

It interrupts homeostasis the body attempts to preserve it but if the stimulates is repeated it adapts its functions to a higher level

Question 20

3 phases of General Adaptation Syndrome (GAS)

Answer 20

Training stimulus applied

Alarm - experience is v stressful
Resistance - getting used to it (adapted)
Exhaustion - can’t stand it any longer (burnout, depression)

Question 21

4 stages of Supercompensation cycle (SC)

Answer 21

• Training stimulus
• Fatigue (↓ substrate stores, ^ Muscle damage)
• Compensation ( S stores replenish, M damage repaired)
• Supercompensation (levels go above baseline levels)
• Next cycle then begins at the improved level = steady increase over time

Question 22

Recovery - Why and time frame

Answer 22

• Glycogen stores replenish & peak muscle protein synthesis (repair)
• Time dependant on type, intensity, duration, baseline fitness, nutrition

Question 23

Insufficient & too much recovery issues

Answer 23

• Insufficient = no adaptation, ↓ perf, overtraining

- Too much = Deterioration of adaptation, no progression