preparation for training

Question 1

what fuels energy?

Answer 1

carbohydrates, proteins, fats, water minerals and vitamins

Question 2

what are the 3 energy systems?

Answer 2

1. ATP-PC system
2. Lactic Acid/Anaerobic Glycolysis system
3. Aerobic system

Question 3

what is ATP made up of?

Answer 3

adenosine molecule and 3 phosphate groups

Question 4

what is the ATP-PC system for?

Answer 4

for high intensity, short duration activity

Question 5

what is glycogen?

Answer 5

an energy storage for glucose

Question 6

when does the anaerobic glycolysis system take over?

Answer 6

when the ATP-PC system has run out of CP stores. approx 10 seconds to 60 seconds

Question 7

what is the only fuel food that can be catabolised anaerobically?

Answer 7

glucose/carbohydrates

Question 8

what is lactic acid?

Answer 8

a substance that accumulates in muscles when exercising intensely (above 85% maximal heart rate). it is what causes fatigue

Question 9

what fuel is used in the ATP-PC system?

Answer 9

carbohydrates, fats, proteins

Question 10

what fuel is used in the lactate/anaerobic system?

Answer 10

carbohydrates, glycogen

Question 11

what fuel is used in the aerobic system?

Answer 11

carbohydrates, proteins, fats

Question 12

ATP-PC maximal heart rate %?

Answer 12

95%-100%

Question 13

Anaerobic/lactate system maximal heart rate %?

Answer 13

85%-95%

Question 14

aerobic maximal heart rate %?

Answer 14

75%-85%

Question 15

what are the health-related fitness components?

Answer 15

cardiorespiratory fitness
anaerobic capacity
flexibility
muscular endurance
strength
body composition

Question 16

what are the skill-related fitness components?

Answer 16

speed
power
coordination
balance
agility
reaction time

Question 17

what are fast-twitch fibres used for?

Answer 17

they are used for short, powerful bursts of energy

Question 18

what are slow-twitch fibres used for?

Answer 18

they are built for endurance activities

Question 19

define static balance

Answer 19

the ability to maintain an upright posture and keep the line of gravity within the limits of the base of support

Question 20

define dynamic balance

Answer 20

the ability to maintain balance while moving

Question 21

what are the types of fitness testing?

Answer 21

specificity
practicality
validity
reliability

Question 22

what is reliability testing

Answer 22

tests that will produce the same results when repeated

Question 23

what is validity testing

Answer 23

fitness tests that measure the component of fitness they are supposed to eg the sit and reach test does not only measure the flexibility of the hamstrings

Question 23

what is specificity testing

Answer 23

training that is specific to the sport, and actions within the sport

Question 24

what is maximal testing?

Answer 24

when the participant is required to perform the test until exhaustion

Question 25

name the three somotypes

Answer 25

ectomorph, mesomorph, endomorph

Question 26

what body type is an ectomorph

Answer 26

a lean and delicate build

Question 27

what body type is a mesomorph?

Answer 27

compact and muscular body build

Question 28

what body type is an endomorph?

Answer 28

a soft round build with high level of fat tissue

Question 29

what is the skinfold measurement for?

Answer 29

determines body composition, specifically body fat percentage

Question 30

what are ways to measure training intensity?

Answer 30

percentage of maximal heart rate
rating perceived exertion
measuring blood lactate levels

Question 31

what is the generally recommended frequency of training sessions per week?

Answer 31

three. no less than 2 and no more than 5

Question 32

what is progressive overload?

Answer 32

increasing the duration, type, intensity or frequency of training to overload in order to see progress.

Question 33

what is continuous training?

Answer 33

aerobic activity sustained for 20 minutes or more

Question 34

what is the anaerobic threshold?

Answer 34

the exertion level between anaerobic and aerobic training. it is the point in exercise where your body switches the predominant system.

Question 35

what is plyometrics training?

Answer 35

extending muscles with applied resistence. exercises that exert maximum force in short time, with the goal of increasing power

Question 36

what is Fartlek training?

Answer 36

continuous training with intervals. periods of fast running with periods of slow running or obstacles such as hills.

Question 37

how can BMI be determined?

Answer 37

weight in kg divided by height in metres squared. BMI = kg/m2

Question 38

what do low reps and high weight do to muscles?

Answer 38

builds muscle mass

Question 39

what will fast reps with low weight do to muscles?

Answer 39

improve muscle endurance

Question 40

what contraction lengthens the muscle under tension?

Answer 40

isotonic contractions

Question 41

what is anaerobic vs aerobic?

Answer 41

aerobic is an activity that requires oxygen to the muscles, anaerobic activity that does not require oxygen to the muscles

Question 42

what is the difference between strength and power?

Answer 42

strength is the body resistance to weight, power is weight and speed combined

Question 43

glucose is used to fuel which energy system?

Answer 43

lactic acid system/anaerobic glycolysis system