12PE - Energy Systems #3

Ruby is an amateur long-course runner. She has started a new training program and six weeks in, she finds that her heavy training load is leaving her fatigued and unmotivated. She is experiencing soreness in her feet and calves and her performance has begun to suffer.

Which two training principles should Ruby manipulate to address the problem of fatigue?

• Frequency and variety

• Intensity and progressive overload

• Specificity and individuality

• Duration and energy

Within an individual training session, the purpose of the warm-up phase is to:

• gradually reduce heart rate, body temperature, remove waste products and relax muscles.

• place the body under an appropriate amount of stress to maximise chronic physiological adaptations.

• activate and mobilise key muscle groups, joints and range of motion.

• raise an athlete’s heart rate, temperature and muscle mass.

Lactate threshold is best defined as the point at which:

• lactic acid (i.e. lactate and hydrogen ions) results in negative effects.

• an athlete begins to experience fatigue.

• the body begins to produce lactic acid (i.e. lactate and hydrogen ions).

• lactic acid (i.e. lactate and hydrogen ions) begins to accumulate in the muscles at a faster rate than it can be removed (in the blood).

Active recovery is a form of:

• intra-session recovery that involves minimal movement to fully restore the body to as close to its pre-exercise state as possible.

• intra-session recovery that involves performing light tasks to maintain the supply of oxygen to the body.

• inter-session recovery that involves minimal movement to fully restore the body to as close to its pre-exercise state as possible.

• inter-session recovery that involves performing light tasks to maintain the supply of oxygen to the body.

You complete a 30 minute sprint interval training session and ask a friend to record your heart rate (HR) using this table.

• quantitative secondary data.

• qualitative primary data.

• quantitative primary data.

• qualitative secondary data.

Chronic physiological adaptations are:

• the small changes to the structure and function of organs and muscles that take place over time as a result of the physical stress experienced during training.

• processes the body undergoes to recover from the physical stress experienced during training.

• the small changes to the structure and function of organs and muscles that take place immediately as a result of the physical stress experienced during training.

• immediate changes in body structures and organs in response to exercise.

Based on the data in this ‘Energy contribution’ table, in which training zone should a marathon runner train in to best replicate the conditions of competition?

• Anaerobic training zone

• Lactate threshold training zone

• Recovery training zone

• Aerobic training zone

Which of the following options lists the building blocks of a training program in order of decreasing duration (i.e. from the longest to shortest time)?

• Macrocycles, annual plan, training phases, mesocycles, microcycles, training sessions

• Annual plan, macrocycles, mesocycles, microcycles, training phases, training sessions

• Annual plan, macrocycles, training phases, mesocycles, microcycles, training sessions

• Macrocycles, mesocycles, microcycles, annual plan, training phases, training sessions

An athlete has devised the following interval training session. Analyse the information to identify the target energy system/s.

• ATP-PC system

• aerobic system and the ATP-PC system

• aerobic system and the lactic acid system

• ATP-PC system and the lactic acid system

The chart below displays the recorded heart rate for a 16-year-old individual during a physical activity. Analyse the data to identify the energy system used for the majority of this performance.

• aerobic system

• anaerobic system

• ATP-PC system

• lactic acid system