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WorksheetsEnergy Systems
Total questions: 25
Worksheet time: 13mins
Select all the health related components of fitness
Cardiovascular endurance
Balance
Flexibility
Muscular endurance
Power
Aerobic fitness is
bursts of fast activity combined with medium intensity
rhythmic, gentle and of longer duration
short bursts of high intensity activity
maintaining a medium intensity over a long duration
Anaerobic fitness generally speaking
helps to increase endurance
helps to improve aerobic fitness
helps to increase balance and coordination
helps to increase muscle mass, strength, speed etc.
? = is the ability to exert maximal force in as short a time possible.
(a)
Select the 4 components of fitness most relevant to basketball
Speed
Power
Muscular endurance
Agility
Body composition
Our muscles can use energy only when it is in the form of a chemical compound called
glycogen
adenosine triphosphate (ATP)
carbohydrates
Fats & protein
Select the two ways our muscles can produce energy
Creatine production (using oxygen)
Anaerobic energy production (not using oxygen)
Lactic acid production
Aerobic energy production (using oxygen)
What are the two anaerobic systems?
The glucose system
The creatine phosphate system (ATP-PC)
The aerobic system using oxygen
The lactic acid system
ATP already stored in the muscles is sufficient to support?
No muscle action
Muscle action for 2-3 seconds
Muscle action for 10 seconds
Muscle action for 1-2 minutes
Which system supplies energy for high intensity exercise of 10 seconds or less such as sprints, throws, jumps etc.
ATP–PC System
Lactic Acid System
Aerobic System
How much rest is required to replenish ATP-PC stores?
10 minutes
2-3 minutes
5-10 seconds
30 seconds
Select the correct information relating to the lactic acid system
ATP is produced from the breakdown of glucose into lactic acid
Supplies energy for exercise lasting 15 seconds to 2 minutes such as 400m sprint, 200 m swim.
Does not require oxygen
It can take up to 2hrs to remove the lactic acid build up from the body.
The aerobic system supplies ATP for...
exercise lasting 10 seconds and above
exercise lasting 2 minutes and above
exercise lasting 20 minutes
Initially all of the energy systems are in use at one time, but in varying amounts. As the exercise changes in intensity or time, so to does the balance of the energy systems being used
True
False
Select the correct fuel source for the ATP-CP system
Chemical Fuel: Creatine Phosphate
Fuel from food: Glucose in the muscle cells
Fuel from food: glucose, fats and protein
Fuel from fitness: anaerobic and aerobic
Select the correct fuel source for the Lactic Acid (anaerobic glycolysis) system
Chemical Fuel: Creatine Phosphate
Fuel from food: Glucose in the muscle cells
Fuel from food: glucose, fats and protein
Fuel from fitness: anaerobic and aerobic
The two key principles of fitness are
Maintenance
Specificity
Progressive overload
Duration
A training program must specifically ‘stress’ the component of fitness / energy system that is meant to be improved including:
Energy systems used
Fitness components used
Muscle groups used
Skills used
Players used
To gain maximum benefits of training, workloads must be gradually adjusted upwards as the body adapts to the stress. This is called
Frequency
Intensity
Progressive overload
Variety
How many sessions are week are needed to gain physical benefits?
1-3 sessions
Minimum of 3 sessions
3-4 sessions
5 sessions
Training effects occur at approximately 70% of Max. Heart Rate. How can estimate your maximum heart rate based on your age?
220 - your age
220 + your age
220 / your age
220 x your age
How would you train the Anaerobic (ATP-PC) Energy System?
long slow runs at 50 to 70% of maximum heart rate
150m intervals at 400m pace with 20 seconds recovery - until pace significantly slows
10 × 30m sprints with recovery of 30 seconds/repetition and 5 minutes/set.
What training method would be most suitable to improving power or speed?
Resistance training
Circuit training
Continuous training
Interval training
Flexibility training
What is the F.I.T.T principle?
Frequency, Intensity, Time & Type
Frequency, Intervals, Type & Testing
Frequency, Intermittent, Testing & Time
Anaerobic effects developed through high intensity training include
Increased capacity of ATP-CP system due to increased stores of ATP and CP in muscles.
Lactic acid system produces ATP more rapidly due to increased muscle glucose stores
Increased oxygen delivery
Increased oxidation of fat.
Increased speed of muscle contraction.
