FAP - 23 questions

Question 1

1. What are the 3 energy systems?

Answer 1

a. Alactacid system - (ATP/PC)
b. Lactic acid system
c. Aerobic system

Question 2

2. For the Alactacid system, what is the:
   - source of fuel
   - duration

Answer 2

Alactacid system source of fuel:

90g of ATP (for first 1-2 s)
CP (next 10-15 s)

Question 3

For the Alactacid
(ATP-PC) system,
what is the:
- efficiency

Answer 3

ATP - readily available but limited supply

PC- runs out quickly

Question 4

For the Alactacid system, what is the:
- cause of fatigue

Answer 4

Depletion of fuel- ATP and PC

Question 5

For the Alactacid system, what is the:
- by-products

Answer 5

Only heat

Question 6

For the Alactacid system, what is the:
- process and rate of recovery

Answer 6

Recovers as creatine in the cell connects to the free phosphates again - storing them as PC to be used when they are needed again.

50% PC recovered after 30s
100% after 2min

Question 7

For the Lactic acid system, what is the:
- source of fuel

Answer 7

Source of fuel:Carbohydrates

Glycolysis- breakdown of glucose (stored as glycogen in muscle, glucose in blood) to produce ATP

Question 8

For the Lactic acid system, what is the:
- duration

Answer 8

30 seconds maximal effort

3-4 minutes with 70-80% effort

Question 9

For the Lactic acid system, what is the:
- efficiency

Answer 9

Produces ATP quickly but requires large amount of glucose

Produces 2 ATP molecule for each glucose molecule

Question 10

For the Lactic acid system, what is the:
- cause of fatigue

Answer 10

Build up of Pyruvic acid –> converts to lactic acid

Build up of H+ ions increase acidity of muscle- inhibits muscular contractions

Question 11

For the Lactic acid system, what is the:
- by-products

Answer 11

Pyruvic acid –> ferments into lactic acid

Question 12

For the Lactic acid system, what is the:
- process and rate of recovery

Answer 12

Liver reconverts lactic acid into glycogen to use again.

takes approx 30min to 1 hr

Question 13

For the Aerobic system, what is the:
- source of fuel

Answer 13

Uses 3 different sources of fuel in this order (until the previous runs out)

Carbohydrates
Fat
Protein

Question 14

For the Aerobic system, what is the:
- efficiency

Answer 14

Most efficient system in producing ATP
38 ATP molecules per glucose molecule
Allows for sustained PA for very long periods of time
BUT Rate of production is medium - cannot cope with higher intensity levels

Question 15

For the Aerobic system, what is the:
- duration

Answer 15

12 hours of rest
1 hour of hard work
6 works of intermittent exercise

Question 16

For the Aerobic system, what is the:
- cause of fatigue

Answer 16

Depletion of glycogen - causes switch to fats –> body requires more oxygen –> increase in body temp and HR –> decrease in intensity/ body becomes tired

Question 17

For the Aerobic system, what is the:
- by-products

Answer 17

CO2 (exhaled) and H2O (released by body’s cells)

Question 18

For the Aerobic system, what is the:
- process and rate of recovery

Answer 18

Restoring fuel stores to pre-exercise levels –> ingestion, digestion, and transportation of fuel

12-48 hours depending on intensity and duration of exercise

Question 19

What are the types of training?

Answer 19

Aerobic
Anaerobic
Flexibility
Strength training

Question 20

What are examples of aerobic training?

Answer 20

Continuous
Fartlek
Aerobic interval
Circuit

Question 21

What is an example of anaerobic training?

Answer 21

anaerobic interval

Question 22

What are examples of flexibility training?

Answer 22

Static
Ballistic
PNF
Dynamic

Question 23

What are examples of strength training?

Answer 23

Free/fixed weights
Elastic
Hydraulic