Energy Systems, Dance and FITT Principle

These flashcards cover the body’s energy systems, the role of dancing in energy use and stress management, and detailed application of the FITT Principle for cardio, strength and flexibility training.

What molecule is the immediate source of energy for all cellular work?

Adenosine triphosphate (ATP).

After digestion, which three basic nutrients are broken down to form ATP?

Glucose (from carbohydrates), amino acids (from protein) and fatty acids (from fat).

Which three energy systems supply ATP to working muscles?

ATP-PC (creatine-phosphate) system, Lactic Acid (anaerobic glycolysis) system, and Aerobic (oxidative) system.

What three workout factors determine which energy system predominates?

Exercise intensity, duration and type.

For efforts lasting fewer than 10 seconds, which energy system is dominant?

The ATP-PC (phosphocreatine) system.

Is the ATP-PC system aerobic or anaerobic, and what fuel does it use?

It is anaerobic and relies on stored ATP and phosphocreatine inside the muscle.

Which energy system breaks down muscle glycogen without oxygen and produces lactic acid?

The Lactic Acid (anaerobic glycolysis) system.

What common sensation signals the accumulation of lactic acid during high-intensity exercise?

A burning feeling and fatigue in the muscles.

Roughly how long can the Lactic Acid system sustain high-intensity activity?

A few minutes.

Which energy system relies on oxygen, the Krebs cycle and mitochondria to make most of the body’s ATP?

The Aerobic (oxidative) system.

What kinds of activities mainly depend on the Aerobic system for energy?

Endurance or long-duration activities and everyday bodily functions such as tissue repair, digestion and temperature control.

During ballet and most dance movements, which energy system is primarily used?

The oxidative (aerobic) energy system.

In what form does the body store ATP fuel inside muscle cells?

As glycogen, which can be broken down to produce ATP.

Which two substrates are chiefly oxidized in the Aerobic system to form ATP?

Carbohydrates and fats.

Why are mitochondria called the “powerhouses of the cell”?

They house many of the enzymes that produce ATP through aerobic metabolism.

How does physical activity like dancing act as a stress reliever at the chemical level?

It triggers the release of neurotransmitters and endorphins that reduce pain, enhance mood and promote relaxation.

Name one psychological benefit of dancing related to self-expression.

Dancing offers a creative outlet to express personality in a safe environment, boosting self-confidence.

Give three physical health improvements gained from regular dancing.

Possible answers include better heart and lung function, increased muscular strength/endurance, improved coordination and flexibility, stronger bones, weight management and enhanced balance.

What does the acronym FITT stand for in exercise programming?

Frequency, Intensity, Time and Type.

Within the FITT principle, what does “Frequency” describe?

How often you perform an exercise or workout sessions per week.

Within the FITT principle, how is “Intensity” best monitored during cardio exercise?

By tracking heart rate (usually a percentage of maximum heart rate).

What does “Time” refer to in the FITT formula?

The duration of each exercise session.

In the FITT model, what does “Type” signify?

The specific kind of exercise performed (e.g., running, swimming, weight training).

List the standard FITT recommendations for cardiovascular training aimed at weight loss.

Frequency: 5–6 days/week; Intensity: 60–75 % of max heart rate (easy to moderate); Time: 30–60+ minutes; Type: continuous aerobic activities such as walking, cycling or swimming.

State the basic FITT guidelines for strength training.

Frequency: 2–3 days/week on non-consecutive days; Intensity: heavier weight = fewer sets/reps, lighter weight = more sets/reps; Time: depends on intensity (higher intensity → shorter sessions/rest); Type: free weights, machines, resistance bands, body-weight exercises.

What are the FITT recommendations for stretching to improve flexibility?

Frequency: 5–7 days/week; Intensity: slow, relaxed, 6–7/10 tension without pain; Time: 15–60 minutes total, holding each stretch 40–60 seconds; Type: long-hold static, passive or PNF stretches.