Exercise Physiology and Energy Systems
Understand the three energy systems: ATP-CP (phosphagen) for short, explosive efforts (~0–10 s); glycolytic (anaerobic) for moderate-duration high intensity (~10 s–2 min); and oxidative (aerobic) for sustained activity. Know which system dominates a given activity-sprinting vs. steady-state cardio.
Master cardiorespiratory basics: heart rate (resting, max, target zones), stroke volume, cardiac output, and VO2max. Know the FITT principle (Frequency, Intensity, Time, Type) and how to apply it. Understand intensity monitoring-talk test, RPE, heart-rate methods-and their tradeoffs. Know the difference between aerobic and anaerobic training adaptations.
Also grasp muscular physiology: motor unit recruitment, the size principle, and the difference between muscular strength, endurance, and power. Understand acute responses (increased HR, breathing rate) versus chronic adaptations (lower resting HR, increased stroke volume).
Traps: Questions may confuse acute response with chronic adaptation-read the timeframe. Another trap is misassigning an activity to the wrong energy system (e.g., a 30-second all-out effort is primarily glycolytic, not oxidative). Beware of oversimplified "fat-burning zone" claims.
Rule of thumb: Match duration and intensity to the dominant energy system-short and explosive = ATP-CP; sustained = oxidative.
Worked example: A 20-second maximal sprint is dominated by the glycolytic system, with ATP-CP contribution early and oxidative contribution minimal.