Unit 4

Question 1

define movement sequences

Answer 1

a combination of fundamental movement skills and movement
elements to enable a body and/or objects to move in response
to a stimulus; or a planned order of movements

Question 2

define movement strategy

Answer 2

the variety of approaches that assist a player or team to
successfully achieve a movement outcome or goal; include
moving into space to receive a pass or hitting a ball away from
opponents to make it difficult to retrieve or return the ball

Question 3

Recognise and explain that energy for physical activity is provided by adenosine triphosphate (ATP):

Answer 3

ATP is able to power cellular processes by transferring a phosphate group to another molecule (phosphorylation). This transfer is carried out by an enzyme that couple the release of energy from ATP to cellular activities that require energy.

Question 4

Recognise and explain that energy requirements for physical activity:

Answer 4

 Involve an on-going process of ATP resynthesizing using various fuel sources – 1) Carbohydrates, 2) fat, 3) protein are fuel sources.
 Are provided by the interplay of three different energy systems (overlapping).
 Are dependent on the intensity and duration of exercise.

Question 5

recognise and explain the 3 energy systems

Answer 5

 ATP-PC – provides energy anaerobically, without oxygen, for high intensity (explosive power), short duration (0-10 seconds).
 Lactic acid/anaerobic glycolysis – provides energy aerobically, without oxygen, for high intensity, moderate (30 seconds to 2minutes), where ATP is resynthesised using muscle glycogen as the fuel, with resulting lactate formation.
 Aerobic – provides energy aerobically, with oxygen, for sub-maximal intensity, longer duration (2 minutes plus).

Question 6

define aerobic capacity

Answer 6

 Aerobic capacity – highest oxygen uptake during maximal exercise.

Question 7

define muscular endurance

Answer 7

 Muscular endurance – the ability of a muscle or group of muscles to perform repetitive contractions against a force for an extended period of time.

Question 8

define speed

Answer 8

 Speed – the ability to move all or part of the body as quickly as possible.

Question 9

define strength

Answer 9

 Strength – ability of a muscle or muscle group to exert a maximum amount of force against a resistance.

Question 10

define power

Answer 10

 Power – ability to perform strength-based movement quickly.

Question 11

define flexibility

Answer 11

 Flexibility – the range of motion of a joint, or series of joints to move freely as well as the mobility of muscles.

Question 12

define agility

Answer 12

 Agility – ability to change the position of the body quickly and control the movement.

Question 13

define VO2 Max

Answer 13

 VO2 max is a quantitative figure that refers to the max amount of oxygen uptake you can utilise during exercise. It is representative of one’s cardiovascular fitness.

Question 14

define lactate threshold

Answer 14

 Lactate threshold – the intensity of exercise at which lactate begins to accumulate in the blood at a rate faster than it can be removed.

Question 15

define onset of blood lactate

Answer 15

 Onset of blood lactate accumulation (OBLA) – the point where physical performance is forcibly decreased due to the level of lactate in the blood.

Question 16

how is ATP resynthesised

Answer 16

a phosphate molecule bonds with ADP to create ATP

- sourced first from phosphate creatine in molecules and then carbs, fat, protein.

Question 17

what does the energy requirements of movement sequences for a selected physical activity depend on

Answer 17

How ATP is resynthesized and transferred during performance (food to energy, ADP + phosphate to ATP).
 The contribution ratios and interplay of the different energy systems during performance.

Question 18

define specialised movement sequences

Answer 18

 Specialised movement sequences - combination of specialised fundamental movement skills and movement elements particular to position or event to enable a body and/or objects to move in response to a stimulus; a planned order of movements

Question 19

define progressive overload

Answer 19

 Progressive overload – the planned, gradual increase in training load to ensure that fitness continues to be optimised.

Question 20

what does FITT stand for

Answer 20

 Frequency – the number of times training occurs
 Intensity – the magnitude of exertion required
 Duration – the length of training time
 Type - type of training

Question 21

define individuality

Answer 21

 Individuality – considerate of the personal needs, goals, fitness levels, motivation, and skills.

Question 22

define variety

Answer 22

 Variety – the inclusion of a range of movement options, activities, and contexts in training.

Question 23

identify the training principles

Answer 23

progressive overload, frequency, intensity, time, type, individuality, specificity, variety.

Question 24

define specificity

Answer 24

Specificity – relevant to the energy system, position-specific movements, and fitness requirements of an activity.

Question 25

what is flexibility training

Answer 25

 Flexibility training – to enhance the motion of the body’s joints.
aids mobility, decreases injury, corrects imbalances.

FC - flexibility, strength

involves dynamic and static stretching.

Question 26

what is resistance training

Answer 26

 Resistance training – working against an external resistance to enhance muscular strength, power, muscular endurance, speed, agility.

lactic acid and ATP-PC system

2-4 times per week
6 weeks min
increase volume.

Question 27

what is interval training

Answer 27

 Variations of interval training – manipulation of work periods and rest periods to enhance specific components of fitness and enhance the aerobic, lactic acid and ATP-PC energy systems (EG. High-intensity interval training (HIIT) - 85-95%, sprint interval training (SIT) - 100%, 1.5 or more and aerobic interval training - 80-95%, 1.1 or less).

short interval - 85-100%, 1:2, short periods of time,

all energy systems
aerobic capacity, speed, power, agility

greater than 85% MHR during work periods
2-15 weeks
1-2 times per week.

Question 28

what is circuit training

Answer 28

 Circuit training – interval training that combines resistance and continuous training performed in a circuit to enhance specific components of fitness.

aerobic and lactic system

eg. speed, agility, muscular endurance etc.

exercises should be specific to FC and ES.

Question 29

what is continuous training

Answer 29

 Continuous training – to enhance aerobic capacity.

aerobic system

aerobic capacity and muscular endurance.

3-4 times per week
75-85%
20-60 min

Question 30

what is fartlek training

Answer 30

 Fartlek training – continuous training with regular changes of intensity to enhance aerobic capacity.

75%-85% with increases to 85-95%

Question 31

what are the 4 training phases?

Answer 31

 Preparatory phase
 Pre-competition phase
 Competition phase
 Transition phase

Question 32

Recognise and explain how the different parts of an annual plan can target a specific or series of energy and/or fitness requirements within a designated period of time; the parts include

Answer 32

 Mesocycles – a training period of generally 4-6 weeks with a specific training focus.
 Micro cycles – a shorter training period, generally one week, with a more specific training focus.
 Macrocycle – an annual plan that works towards the goal of peaking for competition phase.
 Training sessions – the organised description of activities within an identified time frame.

Question 33

what are the features of a training program

Answer 33

• Specific training objectives to achieve a determined outcome
• Game analysis
• Work volume, frequency, intensity, and duration of exercise
• Tapering and recovery to achieve the determined outcome for a particular phase.

Question 34

what are the features of a training session

Answer 34

• Warm up: RAMP (raise, activate, mobilise and prepare) approach designed to:
  o Raise body temperature, heart rate, respiration rate and joint viscosity.
  o Activate and mobilise key muscle groups, joints and range of motion.
  o Prepare for exercise by incorporating dynamic stretches.
• Conditioning phase – specifies the relevant fitness components being developed, training methods used, intensity and volume of work, work: rest ratio and repetitions, while following relevant training principles.
• Cool down – gentle cardiovascular exercise and stretching designed to gradually reduce heart rate, body temperature, remove waste products and relax muscles.

Question 35

Recognise and explain the importance of recovery in training, including active recovery,

Answer 35

To allow the body to overcome the effects of fatigue, remove waste products and increase readiness for competition or future training.

Question 36

list all the training methods

Answer 36

	Flexibility training 
	Resistance training 
	Variations of interval training
	Circuit training 
	Continuous training 
	Fartlek training

Question 37

what is glycolysis

Answer 37

a series of reactions that extract energy from glucose

Question 38

describe preparatory phase

Answer 38

pre-season, develops general fitness, 4-10 weeks, aerobic fitness

Question 39

describe pre-comp phase

Answer 39

often 4-6 months, specific to physical activity, pre-season games.

Question 40

describe the competition phase

Answer 40

training during competitive season and peaking and tapering essential.

Question 41

describe transition phase

Answer 41

off season, psychological and physical break, maintain base fitness

Question 42

define tapering

Answer 42

during the competition phase the training load is reduced (volume, intensity, frequency of sessions) to allow sufficient recovery to compete.