Core 2: FAP

Question 1

Lactic acid system - rate of recovery

Answer 1

20 mins to 2 hours to remove lactate from blood

Question 2

ATP/PC system - rate of recovery

Answer 2

within 2 mins, 50% CP is replenished in the first 30 secs. No longer than 4 mins

Question 3

ATP/PC system - what is the by product?

Answer 3

Heat due to muscular contractions

Question 4

ATP/PC system - how efficient?

Answer 4

Very efficient - rapidly available and does not require oxygen

Question 5

ATP/PC system examples

Answer 5

jumpers, lifters, throwers

Question 6

ATP/PC system - what causes fatigue?

Answer 6

Depletion of fuel - re-synthesis does not occur (ADP into ATP)

Question 7

ATP/PC system - what is the duration?

Answer 7

2 seconds of ATP and 10 seconds of CP

Question 8

Lactic acid system - cause of fatigue?

Answer 8

OBLA: onset of blood lactate accumulation, build up of Lactic acid.

Question 9

Aerobic system - source of fuel?

Answer 9

Glucose (carbs), free fatty acids, protein in extreme cases

Question 10

Lactic acid system - the duration?

Answer 10

Effected by intensity, 30 seconds at 95%, or as long as over 3 minutes

Question 11

Lactic acid system - by product?

Answer 11

Pyruvic acid. In absence of oxygen forms lactate and hydrogen ions. Used by cells, 65%into CO2 and H2O, 20% into glucose, 10% protein and 5% glucose

Question 12

Aerobic system - duration?

Answer 12

From 2-3 minutes after fatigue of LA system up to days

Question 13

Aerobic system - efficiency?

Answer 13

Efficient and endless at low intensity

Question 14

Lactic acid system - source of fuel?

Answer 14

Carbohydrates, broken down into glucose stored as glycogen

Question 15

Aerobic system - cause of fatigue?

Answer 15

Depletion of glucose

respiratory or circulatory problems

Question 16

What are the principles of training?

Answer 16

Progressive overload
Specificity
Variety
Training thresholds
Warm- up and Cool-down

Question 17

Lactic acid system - efficiency?

Answer 17

Very efficient

Question 18

Aerobic system - by product?

Answer 18

CO2 exhaled, H2O perspiration

Question 19

What is progressive overload?

Answer 19

Gradually increasing the load that your body is working against.
Achieved by altering intensity of session, duration of the session and the frequency of training.

Question 20

Aerobic system - rate of recovery?

Answer 20

Correlation between intensity and recovery

Question 21

Aerobic system - examples?

Answer 21

Marathon, Triathlon

Question 22

What is reversibility?

Answer 22

Decline of any gain made by an athlete if training is stopped for any extended period of time

Question 23

Lactic acid system - examples?

Answer 23

400m sprint, 100m freestyle

Question 24

What is specificity?

Answer 24

Implies a close relationship between training activities and those used in the event.
Muscles- appropriate muscle groups being trained.
Movement- movement patterns matching those performed on sport/competition
Metabolic- energy systems used that suit the sport

Question 25

What is the purpose of a warm-up?

Answer 25

Designed to raise body temperature and incorporate muscles being used in performance

Question 26

What is variety?

Answer 26

Different ways to achieve the training objective of an athlete while reducing boredom

Question 27

ATP/PC system - rate of recovery?

Answer 27

Within 2 mins, 50% CP is replenished in the first 30 seconds. No longer than 4 mins.

Question 28

What is the purpose of a cool-down?

Answer 28

Bringing the HR back to normal, prevent blood pooling in the extremities of the body eg. feet

Question 29

What are some examples of aerobic training?

Answer 29

distance running, cycling, swimming

Question 30

What are the types of training?

Answer 30

• Aerobic (continuous, fartlek, aerobic interval and circuit)
• Anaerobic (anaerobic interval)
• Flexibility (static, ballistic, PNF)
• Strength training (free/fixed weights, elastic, hydraulic)