HMS - 2.2 Factors influencing movement and performance

What is ATP?

Adenosine triphosphate, the immediate energy source used for muscle contraction.

What is the ATP-PCr system?

Anaerobic energy system producing ATP rapidly using stored ATP and phosphocreatine.

ATP-PCr duration?

Approximately 0–10 seconds of maximal activity.

ATP-PCr intensity?

Very high/maximal intensity.

ATP-PCr example?

Sprint start, jumping, throwing.

What is the glycolytic system?

Anaerobic breakdown of glucose/glycogen to produce ATP.

Glycolytic duration?

Approximately 10 seconds–2 minutes of high-intensity activity.

Glycolytic example?

400–800 m running or repeated high-intensity efforts.

What is the aerobic system?

Uses oxygen to produce ATP primarily from carbohydrates and fats.

Aerobic duration?

Predominantly used during activity lasting several minutes to hours.

Aerobic intensity?

Generally low to moderate intensity.

Aerobic example?

Distance running, cycling and long-duration swimming.

Which energy system produces ATP fastest?

ATP-PCr.

Which energy system has the greatest capacity?

Aerobic system.

Do energy systems work independently?

No. They interact continuously, with one system becoming more dominant depending on intensity and duration.

What causes fatigue?

Factors include energy depletion, metabolite accumulation, dehydration, overheating and reduced neural drive.

Easy energy-system memory trick:

ATP-PCr = POWER

Glycolytic = HIGH INTENSITY

Aerobic = ENDURANCE

🍽️ Nutrition and energy systems

Front

Back

Why is nutrition important for athletes?

Provides energy and nutrients needed for performance, recovery, growth and adaptation.

Main fuel for high-intensity exercise?

Carbohydrates.

Main long-duration energy source?

Carbohydrates and fats.

Why is protein important?

Supports muscle repair and growth.

Why are micronutrients important?

They support processes such as energy metabolism, oxygen transport and bone health.

What happens with inadequate nutrition?

Reduced energy availability can impair performance, recovery and health.

🏃 Aerobic vs anaerobic training

Front

Back

What is aerobic training?

Training that primarily uses the aerobic energy system and oxygen.

Examples of aerobic training?

Continuous running, cycling, swimming and aerobic intervals.

What is anaerobic training?

High-intensity training where energy is primarily produced without oxygen.

Examples of anaerobic training?

Sprints, resistance training and repeated high-intensity intervals.

What is FITT?

Frequency, Intensity, Time and Type.

Frequency

How often training occurs.

Intensity

How hard the exercise is.

Time

How long exercise lasts.

Type

The type of exercise performed.

Example FITT

Aerobic program

Frequency: 4 days/week

Intensity: Moderate–vigorous

Time: 30–45 minutes

Type: Running/cycling

❤️ Immediate physiological responses to exercise

Front

Back

What happens to heart rate during exercise?

Increases.

What happens to ventilation rate?

Increases.

What happens to stroke volume?

Generally increases as exercise intensity increases.

What happens to cardiac output?

Increases to deliver more blood to working muscles.

What happens to lactate?

Increases when lactate production exceeds clearance, particularly at high intensities.

Why does heart rate increase?

To increase cardiac output and oxygen delivery to working muscles.

🟨 Research terminology

Front

Back

What is a hypothesis?

A testable prediction about the expected outcome.

What is an independent variable?

The variable that is changed or manipulated by the researcher.

What is a dependent variable?

The variable that is measured.

What is a control variable?

A factor kept constant to make the investigation fair.

What is validity?

Whether the investigation measures what it intends to measure.

What is reliability?

Whether the investigation produces consistent results.

What is credibility?

The degree to which the research is trustworthy and believable.