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Focus Area 2: Training for improved performance
Quick questions on Energy systems and training types: HSC Health and Movement Science Focus Area 2
14short Q&A pairs drawn directly from our worked dot-point answer. For full context and worked exam questions, read the parent dot-point page.
What are the three energy systems?Show answer
ATP-PC system (alactic anaerobic).
What are training types matched to energy systems?Show answer
ATP-PC training. Maximal sprints (≤10 seconds), maximal-effort plyometrics, very-heavy compound lifts (≤5 reps). Work-to-rest ratio approximately 1:5 to 1:12 to allow CP resynthesis.
What is aTP-PC training?Show answer
Maximal sprints (≤10 seconds), maximal-effort plyometrics, very-heavy compound lifts (≤5 reps). Work-to-rest ratio approximately 1:5 to 1:12 to allow CP resynthesis.
What is anaerobic glycolysis training?Show answer
Hard intervals lasting 30-90 seconds at near-maximal effort. Work-to-rest ratio approximately 1:2 to 1:5. Develops tolerance for high H+ environments and improves the rate of glycolytic flux.
What is aerobic training?Show answer
Multiple types, each targeting different aerobic adaptations.
What is 100m sprinter?Show answer
Dominant system ATP-PC; race lasts ~10-11 seconds. Training emphasises maximal sprints with long recoveries, heavy strength and plyometrics. Aerobic base is maintained as a recovery and adaptation support but does not dominate the program.
What is 400m runner?Show answer
Lactic system dominates; race lasts ~45-50 seconds. Training includes maximal sprint work for top-end speed, repeated 200-300m intervals at race pace and faster with short recoveries (to develop lactate tolerance), and aerobic base.
What is marathon runner?Show answer
Aerobic system dominates; race lasts 2-3+ hours. Training is overwhelmingly continuous and long-interval aerobic. Some short-interval and threshold work develops VO2max and lactate clearance, but the macrocycle is built on aerobic mileage.
What is team-sport?Show answer
All three systems contribute; the player needs ATP-PC sprints, repeated-sprint capability (which spans ATP-PC and aerobic recovery between sprints), and aerobic base for sustained 70-90 minute performance. Training types are mixed across the macrocycle.
What is wrong work-to-rest ratio?Show answer
ATP-PC training needs 1:5-1:12 (to allow CP resynthesis), not 1:1. Lactic training needs 1:2-1:5. Aerobic training is mostly continuous or 1:1 to 1:2.
What is generic "interval training" answer?Show answer
Specify the work duration, intensity, and rest. "Interval training" alone covers everything from ATP-PC sprints to long aerobic intervals.
What is q1?Show answer
Identify the three energy systems and the approximate duration each dominates. [3 marks]
What is q2?Show answer
Distinguish between anaerobic glycolysis and the aerobic system by substrate, by-product and duration. [5 marks]
What is q3?Show answer
Justify the training types and work-to-rest ratios you would use to develop a chosen athlete's dominant energy system. [8 marks]