Energy, Fitness & Training – Key Vocabulary

Vocabulary flashcards covering foundational terms from Chapter 4 – Energy, Fitness and Training. Use them to test recognition and understanding of key concepts, systems, principles and methods discussed in the lecture notes.

Energy (biological)

Power derived from fuels (foods) used by the body to perform basic functions and produce movement.

Fitness

The condition of being physically fit and healthy and the ability to participate effectively in a sport or physical activity.

Training

Specific tasks an individual completes to enhance energy and fitness for their chosen physical activity.

Kilojoule (kJ)

Unit used to measure the chemical energy provided by food.

Carbohydrates

One of three main nutrients; primary, readily-available energy source for ATP resynthesis.

Protein

Macronutrient used for growth and repair that can supply energy when required.

Fats

Concentrated energy source that can fuel ATP resynthesis, especially during prolonged, lower-intensity activity.

Adenosine Triphosphate (ATP)

Energy-rich molecule that stores and releases chemical energy for cellular work, including muscle contractions.

Adenosine Diphosphate (ADP)

Molecule formed when ATP loses one phosphate group, releasing energy and heat.

ATP Cycle

Continuous breakdown of ATP to ADP + Pi to release energy and resynthesis of ATP from ADP + Pi using food energy.

Mitochondria

Cellular organelles where aerobic ATP resynthesis occurs.

Energy System

Body system that provides energy to resynthesise ATP; includes ATP-PC, lactic acid, and aerobic systems.

ATP–PC System

Anaerobic energy system that rapidly resynthesises ATP using phosphocreatine stored in muscles for short, explosive efforts.

Phosphocreatine (PC)

High-energy compound in muscle cells supplying phosphate to rebuild ATP quickly.

Lactic Acid System

Anaerobic glycolysis pathway that breaks down glucose/glycogen without oxygen, producing ATP and lactic acid.

Aerobic System

Energy system that resynthesises ATP in the presence of oxygen; dominant in low- to moderate-intensity, long-duration activity.

Anaerobic Glycolysis

Breakdown of glucose without oxygen to produce ATP and lactic acid.

Aerobic Glycolysis

Breakdown of carbohydrates with oxygen to produce large amounts of ATP.

VO2 Max

Maximum rate at which an individual can consume and utilise oxygen during intense exercise.

Lactate Threshold

Point during exercise at which lactate accumulates faster than it can be removed; ~85 % MHR for average athletes.

Onset of Blood Lactate Accumulation (OBLA)

Stage where blood lactate rises exponentially once lactate threshold is exceeded.

Maximum Heart Rate (MHR)

Highest number of heart beats per minute during maximal exertion; estimated as 206.9 – 0.67 × age.

Target Heart Rate (THR)

Desired training heart-rate based on a percentage of MHR to hit specific training zones.

Training Zone

Range of exercise intensity (usually % MHR) aimed at a specific adaptation (e.g., recovery, aerobic, lactate threshold, anaerobic).

Recovery Training Zone

Low-intensity zone used to promote recovery and adaptation after hard work.

Aerobic Training Zone

Moderate-intensity zone that develops cardiovascular endurance.

Lactate Threshold Training Zone

Intensity at or just below lactate threshold to raise the threshold and delay fatigue.

Anaerobic Training Zone

High-intensity zone above lactate threshold, trained in intervals to boost anaerobic capacity and speed.

Aerobic Capacity

Fitness component describing the ability of the heart, lungs and blood to supply oxygen for prolonged exercise.

Power

Ability to exert maximal force in the shortest time.

Strength

Ability of a muscle or muscle group to exert force against resistance.

Speed

Ability to move the whole body or body parts quickly.

Agility

Ability to change direction or position quickly and precisely.

Muscular Endurance

Ability to sustain or repeat muscle contractions without fatigue.

Flexibility

Range of motion available at a joint.

Training Program

Comprehensive plan mapping future training sessions to reach performance goals.

Game Analysis

Systematic observation and recording of performance data to inform training needs.

Macrocycle

Longest block within a periodised plan spanning an entire season or event cycle.

Mesocycle

Sub-division of a macrocycle (weeks to months) linked to a specific training phase.

Microcycle

Short block (about 7–10 days) within a mesocycle outlining detailed sessions.

Preparatory Phase

Training phase focused on building general fitness base.

Pre-Competition Phase

Phase aimed at optimising sport-specific fitness and skills before competition.

Competition Phase

Phase dedicated to maintaining peak condition and maximising performance in events.

Transition Phase

Post-competition period focusing on rest and recovery.

RAMP Warm-Up

Warm-up model: Raise, Activate, Mobilise, and Prepare body systems for training.

Specificity (Training Principle)

Training should mimic the energy systems, movements and skills of the target sport.

Progressive Overload

Gradual increase of training load to provoke continual adaptation.

Frequency (Training Principle)

Number of training sessions per unit time required for improvement and recovery.

Intensity (Training Principle)

How hard an athlete works during training, often expressed as % MHR or load lifted.

Duration (Training Principle)

Length of time spent in a session, set, repetition or overall program.

Individuality (Training Principle)

Training should account for personal characteristics, fitness and goals.

Variety (Training Principle)

Use of diverse activities to maintain motivation and stimulate adaptation.

Continuous Training

Steady-state exercise performed without rest for >20 min at 70–85 % MHR.

Long Slow Distance (LSD) Training

Continuous training at low-to-moderate intensity over extended time or distance.

Tempo Training

Continuous training performed just below lactate threshold pace.

Fartlek Training

Continuous training with random or planned changes in speed or terrain.

Resistance Training

Exercise involving work against a resistance to improve strength, power or endurance.

Isotonic Exercise

Dynamic resistance exercise with constant load and joint movement (e.g., squats).

Isometric Exercise

Static resistance exercise with muscle tension but no joint movement (e.g., wall sit).

Isokinetic Exercise

Resistance exercise performed at constant speed regardless of force applied, often on specialised machines.

Plyometric Training

Explosive exercises using rapid stretch-shorten cycles to enhance power (e.g., box jumps).

Interval Training

Alternating periods of work and rest to target specific energy systems.

High-Intensity Interval Training (HIIT)

Intervals of <20 s maximal effort with short recovery, stressing anaerobic systems.

Sprint Interval Training (SIT)

Repeated short sprints separated by rest periods to build speed and anaerobic power.

Aerobic Interval Training (AIT)

Longer work and rest intervals targeting aerobic endurance.

Flexibility Training

Structured stretching to improve joint range of motion.

Dynamic Stretching

Active movements through full range to warm muscles and joints.

Static Stretching

Holding a stretch at end range for a period without assistance.

Passive Stretching

Another person or external force moves limb into stretch and holds it.

Proprioceptive Neuromuscular Facilitation (PNF)

Partner-assisted stretch-contract-relax technique to gain extra range of motion.

Circuit Training

Series of exercises performed in rotation with minimal rest, targeting multiple fitness components.

Repetition Maximum (RM)

Greatest weight that can be lifted for a specified number of reps (e.g., 1RM).

Fatigue

Reduction in the efficiency of a muscle or organ due to physical stress.

Recovery

Process of returning the body to normal physiological state after exercise.

Loading

Training that stresses the body to stimulate adaptation.

Unloading

Planned reduction in work volume or intensity to facilitate recovery.

Active Recovery

Low-intensity movement to aid heart-rate reduction and metabolite clearance.

Passive Recovery

Complete rest allowing physiological systems to return to baseline.

Intra-Session Recovery

Rest taken within a single training session (e.g., between sets).

Inter-Session Recovery

Recovery period between separate training sessions.

General Adaptation Syndrome (GAS)

Model describing alarm, resistance and exhaustion phases of the body’s response to stress.

Fitness–Fatigue Model

Theory stating each session produces simultaneous fitness gains and fatigue; performance depends on their balance.

Periodisation

Systematic division of training program into phases and cycles to optimize performance and avoid overtraining.

Lactate Turn Point (LTP)

Stage where blood lactate rises exponentially; synonymous with OBLA.

Glycolysis

Metabolic pathway converting glucose to pyruvate or lactate, producing ATP.

Glycogen

Stored form of glucose in muscles and liver used as fuel during exercise.