Front
Back
SMART goals
Goals that are specific, measurable, achievable, realistic, and time-bound.
Adenosine triphosphate / ATP
The immediate source of energy for muscular contraction.
ATP-PC system
An anaerobic energy system that uses phosphocreatine to rapidly resynthesise ATP for short, explosive efforts.
Use of ATP-PC system
Best for very high-intensity exercise lasting about 0-10 seconds. Example: a 100 m sprint start or shot put.
Glycolysis
The breakdown of glucose to release energy.
Lactic acid system / anaerobic glycolysis
An anaerobic system that breaks down glucose without oxygen to resynthesise ATP.
Use of anaerobic glycolysis
Best for high-intensity exercise lasting about 10 seconds to 2 minutes. Example: 400 m running.
Aerobic glycolysis / aerobic system
An energy system that uses oxygen to break down carbohydrates and fats to resynthesise ATP.
Use of aerobic system
Best for lower-intensity, longer-duration exercise. Example: marathon running.
Specificity
Training should match the demands of the sport, position, and performer.
Progressive overload
Gradually increasing training demands so the body adapts and improves.
Reversibility
Fitness improvements are lost if training stops or is reduced too much.
Variance / variety
Changing training methods or content to maintain motivation and avoid plateaus.
Application of energy systems to planning training programmes
Training should be designed to develop the energy system most used in the sport.
Warm-up
Preparation before exercise involving gradual physical and mental readiness.
