Exercise Physiology and Energy Systems
What the candidate must understand
Three energy systems: phosphagen (ATP-PCr) for brief maximal efforts (roughly 0-10 seconds), glycolytic for short high-intensity work (roughly 10 seconds to 2 minutes), and oxidative for sustained submaximal work. Mat classes are intermittent, so all three contribute; the dominant system depends on work-to-rest ratio. Know the FITT-VP framework (frequency, intensity, time, type, volume, progression) and how to apply it to bodyweight training. Understand acute responses (heart rate, stroke volume, ventilation, blood pressure, substrate use) versus chronic adaptations (lower resting HR, greater stroke volume, improved capillarization, mitochondrial density, improved lactate clearance). Know the anaerobic threshold concept and the talk test as a field proxy. Understand muscular endurance versus strength versus power and the rep/rest ranges that bias each. Know EPOC and that it is modest - do not oversell calorie burn. Know the Valsalva maneuver and why breath-holding under load is a concern for hypertensive clients.
Traps in questions
- Claiming mat work is "aerobic only" or "anaerobic only" - it is mixed and interval-dependent.
- Confusing EPOC with a large ongoing caloric effect.
- Assuming heart rate predicts intensity equally across clients; medications and heat alter the relationship.
- Overstating the precision of "fat-burning zones."
Rule of thumb
Match the rest interval to the system you want. Work under ~10 seconds with long rest trains the phosphagen system; 30-60 second efforts with short rest push glycolytic; sustained circuits with minimal rest lean oxidative. Worked example: a 45-second plank-to-shoulder-tap circuit repeated with 15 seconds rest is predominantly glycolytic and muscular-endurance oriented, not a maximal-strength stimulus.