List the 10 Components of Fitness and demonstrate a basic understanding of all 10
Muscular endurance
Cardiovascular endurance
Strength
Speed
Power
Balance
Agility
Reaction Time
Flexibility
Coordination
Identify the 3 fuel sources of energy production
Carbohydrates
Proteins
Fats
Explain how long ATP lasts for in the muscles before it needs to be resynthesised.
ATP lasts for 2-3 seconds preexisting without PC in the muscles with short bursts of intensity before it needs to resynthesise.
Explain how ATP is resynthesised
ATP is resynthesised by adding a phosphate group back onto ADP (adenosine diphosphate
his requires energy. The body gets this energy from the breakdown of fuels such as:
Phosphocreatine (PC)
Glucose (anaerobically or aerobically)
Fats (aerobically)
Identify the name of the 3 energy systems
ATP-PC System (also called the Phosphocreatine or Alactic system)
Anaerobic Glycolytic System (also called the Lactic Acid system)
Aerobic System (Oxygen system)
Explain how long PC will supply energy for high intensity work before stores are depleted
Phosphocreatine (PC) can supply energy for about 8–10 seconds of high-intensity work before its stores are depleted.
During very explosive activities (like sprinting or jumping), PC breaks down rapidly to resynthesise ATP, but because the stores in the muscles are small, they run out quickly — usually within 8 to 12 seconds, with 10 seconds being the commonly accepted average.
Explain how long it takes to fully replenish the ATP-PC system once it is depleted
It takes about 2–3 minutes to fully replenish the ATP-PC system once it is depleted.
Here’s the breakdown:
Around 50% of phosphocreatine (PC) is restored within 30 seconds.
About 75% is restored in 60 seconds.
Full resynthesis usually requires 2–3 minutes, depending on fitness level and oxygen availability.
So, complete recovery of the ATP-PC system takes roughly 3 minutes.
Identify the fuel source used when the lactic acid system is contributing to energy production
The fuel source used by the lactic acid system is glucose (or glycogen, which is the stored form of glucose in the muscles and liver).
So the answer is: Glucose/Glycogen.
Identify the by-product of the lactic acid system
Lactic Acid is created as a by-product of the lactic acid system which comes to affect 30-60 seconds of anaerobic excelsis or short intensity excersies.
Explain how this by-product can affect performance
It causes a burning feeling in the muscles.
It makes the muscles tire more quickly.
It becomes harder to maintain power, speed, or intensity.
So, the build-up of lactic acid leads to fatigue, which reduces performance during hard efforts like sprinting or fast-paced exercise.
Recall how long the lactic acid system can be used (depending on intensity& duration)
30-60 seconds high intensity workouts, 1-2 minutes moderate intensity workouts
Explain how to remove lactic acid from the muscles
The best way to remove lactic acid is active recovery, supported by oxygen intake, hydration, and light movement to keep blood flowing.
Identify the order in which the body breaks down the 3 fuels for aerobic energy contribution
carbohydrates (glucose/glycogen) – used first because they are the quickest to break down for ATP.
Fats (triglycerides) – used once carbohydrate stores start to decline, especially during longer, moderate-intensity exercise.
Proteins (amino acids) – used last and only in small amounts, usually during prolonged exercise or when carbohydrate and fat stores are low.
Explain how long the body can utilise the aerobic system (depending on fuel source availability)
The aerobic system can provide energy from minutes to several hours, with carbs fuelling shorter durations at higher intensity and fats supporting longer, lower-intensity activity.
Explain the following training principles F, D, I, PO, S, V
Frequency, intensity, Progressive overload, Specificity, variation
Summary:
Frequency: How often
Intensity: How hard
Progressive Overload: Gradual increase
Specificity: Targeted to goals
Variation: Change to prevent plateau and maintain interest
Identify which two principles relate directly to specificity
Specificity – by definition, it means training should match the sport, muscle groups, energy systems, or fitness goals.
Variation – adjusting exercises, intensity, or type can help maintain relevance to the specific goal and prevent plateau, supporting specificity over time.
So, Specificity and Variation work together to ensure training is targeted and effective.
Explain the importance of progressive overload in a training program
Progressive overload ensures consistent improvement, helps achieve goals, and keeps training safe and effective.
Recall the 5 training methods (FCIRC)
Circuit, Fartlek, Interval, Resistance, Continuous.
Explain the benefits of each method
circuit Training
Description: Series of different exercises performed in rotation.
Benefits:
Improves overall fitness (strength, endurance, flexibility, cardiovascular fitness).
Can target multiple muscle groups.
Can be adapted for all fitness levels.
Keeps training varied and engaging.
2. Fartlek Training
Description: “Speed play” — alternates between fast and slow running, usually outdoors.
Benefits:
Improves aerobic and anaerobic fitness simultaneously.
Develops speed, endurance, and recovery.
Flexible and less structured, reducing boredom.
3. Interval Training
Description: Periods of high-intensity work followed by rest or low-intensity recovery.
Benefits:
Improves speed, power, and cardiovascular fitness.
Increases anaerobic and aerobic capacity.
Efficient for burning calories in a short time.
4. Resistance Training
Description: Uses weights, resistance bands, or bodyweight to strengthen muscles.
Benefits:
Increases muscular strength and endurance.
Improves bone density and joint stability.
Boosts metabolism and helps with body composition.
5. Continuous Training
Description: Steady-state exercise performed at a moderate intensity for a prolonged period (e.g., jogging, swimming).
Benefits:
Improves aerobic fitness and cardiovascular endurance.
Strengthens the heart and lungs.
Easy to monitor intensity and safe for beginners.
