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Questions and Answers
What is the primary immediate energy source for muscle contraction?
What is the primary immediate energy source for muscle contraction?
The Valsalva manoeuvre can help stabilize the spine but may increase health risks in individuals with cardiovascular disease.
The Valsalva manoeuvre can help stabilize the spine but may increase health risks in individuals with cardiovascular disease.
True (A)
Name one of the three categories of fundamental movement skills.
Name one of the three categories of fundamental movement skills.
Body management skills, locomotor skills, or object control skills.
The movement pattern involving bending or twisting the body is called ______.
The movement pattern involving bending or twisting the body is called ______.
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Match the following fundamental movement patterns with their descriptions:
Match the following fundamental movement patterns with their descriptions:
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What happens to ATP if it is not resynthesized at the required rate during muscle contraction?
What happens to ATP if it is not resynthesized at the required rate during muscle contraction?
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Anaerobic processes do not require oxygen for energy production.
Anaerobic processes do not require oxygen for energy production.
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What is the primary function of the phosphate bonds in ATP?
What is the primary function of the phosphate bonds in ATP?
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What does a macrocycle represent in training?
What does a macrocycle represent in training?
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The Competitive Phase is characterized by high volumes of training.
The Competitive Phase is characterized by high volumes of training.
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What is the primary objective of the Specific Preparation Phase?
What is the primary objective of the Specific Preparation Phase?
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The training period of approximately 1 week is called a _________.
The training period of approximately 1 week is called a _________.
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Match the following phases with their descriptions:
Match the following phases with their descriptions:
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What training method is emphasized during the Specific Preparation Phase?
What training method is emphasized during the Specific Preparation Phase?
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What is the primary focus of the Transition Phase in training?
What is the primary focus of the Transition Phase in training?
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Traditional periodization is characterized by alternating between different training modalities at a fast pace.
Traditional periodization is characterized by alternating between different training modalities at a fast pace.
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The General Preparation Phase helps reduce the risk of muscle imbalances.
The General Preparation Phase helps reduce the risk of muscle imbalances.
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Describe the importance of work capacity in training.
Describe the importance of work capacity in training.
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What is tapering in the context of athletic training?
What is tapering in the context of athletic training?
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Periodization involves progressively overloading the body in a _________ yet non-linear manner.
Periodization involves progressively overloading the body in a _________ yet non-linear manner.
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Match the following training models with their key characteristics:
Match the following training models with their key characteristics:
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Which of the following is NOT a characteristic of undulating periodization?
Which of the following is NOT a characteristic of undulating periodization?
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Research suggests that a rapid progression to higher workloads is optimal for athletic training.
Research suggests that a rapid progression to higher workloads is optimal for athletic training.
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How should periodization be adapted according to expert recommendations?
How should periodization be adapted according to expert recommendations?
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Flashcards
Fundamental Movement Skills
Fundamental Movement Skills
Specific gross motor skills focusing on body management, locomotion, and object control.
Fundamental Movement Patterns
Fundamental Movement Patterns
Six basic movement patterns: squats, hip hinge, lunge, push, pull, and rotation.
Valsalva Manoeuvre
Valsalva Manoeuvre
Forced exhalation against a closed glottis, increasing intra-abdominal pressure.
Energy
Energy
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Power
Power
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ATP
ATP
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Optimal Learning Environment
Optimal Learning Environment
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Energy Systems
Energy Systems
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Mesocycle
Mesocycle
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Microcycle
Microcycle
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General Preparation Phase (GPP)
General Preparation Phase (GPP)
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Specific Preparation Phase
Specific Preparation Phase
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Competitive Phase
Competitive Phase
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Transition Phase
Transition Phase
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Macrocycle
Macrocycle
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Training Day
Training Day
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Conditioning Activities
Conditioning Activities
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Periodization
Periodization
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Undulating Periodization
Undulating Periodization
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Daily Undulating Periodization (DUP)
Daily Undulating Periodization (DUP)
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Tapering
Tapering
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Progressive Overload
Progressive Overload
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Study Notes
Fundamental Movement Patterns
- Fundamental movement skills are gross motor skills, categorized into body management (bending, twisting), locomotor (crawling, running), and object control (throwing, bouncing).
- Learning occurs through association. Optimal learning environments, effective instruction, and specific feedback are important.
- Six fundamental movement patterns: squats, hip hinge, lunge, push, pull, rotation.
- Valsalva maneuver: forceful exhalation against a closed glottis, increasing intra-abdominal pressure to stabilize the spine, though potentially increasing cardiovascular risks in susceptible individuals.
Energy Systems, Fatigue, and Recovery
- Energy is the capacity to perform work, required for muscle contraction and other biological processes.
- Power is the rate of energy change or work done per unit time.
- Adenosine triphosphate (ATP) is the primary immediate energy source for muscle contraction.
- Phosphate bonds in ATP release energy when broken, and the body must resynthesize ATP as quickly as it's used for continuous muscle contraction.
- Complex organic fuels (carbohydrates, proteins, fats) are broken down to produce ATP.
- Metabolic processes for producing ATP are categorized as anaerobic (no oxygen needed) and aerobic (oxygen needed).
The Phosphagen System
- The immediate energy system, also called the ATP-CP system.
- ATP is broken down into ADP and Pi to release energy for muscle contraction.
- Creatine phosphate (CP) rapidly resynthesizes ATP from ADP and Pi.
- Limited ATP and CP stores allow for short bursts of high-power activities (approximately 10 seconds).
The Glycolytic System
- Uses glucose as fuel.
- Anaerobic glycolysis is the breakdown of glycogen (stored glucose) or glucose into lactate, producing 2-3 ATP molecules per glucose molecule.
- Glycogen is stored in liver and muscles, with blood glucose coming from carbohydrate digestion and glycogen breakdown.
- Rapid ATP production, but unsustainable for extended periods (approximately 60-90 seconds).
- Lactate buildup can momentarily inhibit glycolysis.
The Oxidative System
- Aerobic energy system.
- Utilizes carbohydrates, fats, and proteins as fuel, generating a high number of ATP molecules per fuel molecule.
- Carbohydrate breakdown (aerobic glycolysis) produces up to 39 ATP molecules per glycogen molecule.
- Fat oxidation (aerobic lipolysis) provides a significant energy source, with palmitic acid producing 129 ATP molecules per molecule.
- Protein breakdown provides amino acids for tissue repair and energy production.
- Not a single fuel source is used exclusively in most activities, as power output and intensity dictate which energy system predominates at a given time.
- Excess post-exercise oxygen consumption (EPOC) is the elevated oxygen consumption during recovery.
Cardiorespiratory Anatomy and Physiology
- Pulmonary circulation: pumps deoxygenated blood to the lungs, returns oxygenated blood to the heart.
- Systemic circulation: pumps oxygenated blood to the body, returns deoxygenated blood to the heart.
- Blood flows through the heart: right atrium, tricuspid valve, right ventricle, pulmonary valve, pulmonary arteries (to lungs), pulmonary veins, left atrium, bicuspid valve, left ventricle, aortic valve, aorta.
Minute Ventilation and Respiration
- Minute ventilation (VE): total volume of air inspired or expired per minute.
- Tidal volume (V₁): volume of air moved per breath
- Respiratory frequency (FR): number of breaths per minute.
- Gas exchange occurs via diffusion, with oxygen entering the blood and carbon dioxide leaving it, in the alveoli capillaries.
- Blood pressure (BP) is the force exerted on arterial walls during heart contractions (systolic) and between contractions (diastolic).
- Hypertension is high BP, linked to potential cardiovascular issues.
- Exercise increases systolic BP, but diastolic BP remains relatively constant or increases slightly.
Oxygen Uptake and VO2 Max
- VO2 max: maximum oxygen uptake during maximum exertion.
- Important factors in VO2 max include the heart's pumping capacity, oxygen-carrying blood capacity, and muscle oxygen usage.
- VO2 max declines with age, influenced by various factors.
- Lactate threshold is the point where lactate buildup becomes significant.
Advanced Training Concepts
- Overload principle: progressively increasing training demands to induce adaptation.
- Specificity principle: training should mirror the specific demands of the activity.
- Macrocycle: long-term training period (months to years).
- Mesocycle: intermediate training period (weeks).
- Microcycle: short-term training period (days).
- Periodization: structured adjustment of training variables to optimize performance.
- Tapering: reducing training volume and intensity before competition to reduce fatigue and optimize performance.
- Residual training effects: fitness gains maintained after cessation of training.
- Concurrent training: training multiple energy systems or muscle groups.
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Description
Explore the essential fundamental movement skills, including body management and locomotor skills, while understanding energy systems relevant to muscle contraction. The quiz covers the six fundamental patterns and the role of ATP in energy production. Test your knowledge on effective learning environments, fatigue, and recovery.
