Canfitpro REVISED GUIDE 2025/2026 GRADE A
CORRECT ANSWERS.
Name the four ATP energy systems and how long they provide energy for. - ATP-CP - 1-10 sec's at very
high intensity \nGlycolytic - high intensity 10 secs - 2-3 min\nOxidative - mid to low intensity +2
min\nFatty Acid Oxidation - low intensity +2 min
How many units of ATP does each ATP energy system deliver? - ATP-CP: 1 unit of ATP/ unit of
CP\nGlycolytic: 2-3 ATP/unit of glucose \nOxidative: 38 ATP/ unit of glucose \nFatty Acid Oxidation:
100 ATP / unit of fatty acid
What is EPOC? - excess post-exercise oxygen consumption
What is the lactate threshold? - The point at which the aerobic system cannot supply enough ATP for
the needs of the body
What type of fuel does the ATP-CP energy system use? - Stored ATP
what type of fuel does the glycolytic system use? - blood glucose, muscle glycogen
what type of fuel does the oxidative system use? - blood glucose, muscle glycogen
what type of fuel does the fatty acid oxidation system use? - fatty acids in the blood stream
What is the work to rest ratio for ATP-CP interval training? - 1:3-1:6
What is the work to rest ratio for glycolitic system interval training? - 1:2-1:5
What is the work to rest ratio for oxidative system interval training? - 1: .5 - 1:1
Why do you not use work relief to train ATP-CP system? - Adequate rest is needed to replenish ATP in
the cells.
,Why would you use work relief to train glycolytic system? - work relief blocks the replenishing of ATP
within the cells and ensures that body relies on the lactic acid system
Why does oxidative interval training rely on rest relief? - If the lactic acid is not cleared from the
system the glycolic system is less able to provide energy therefore giving a stronger training stimulus
to the oxidative system
How much rest should be between ATP-CP training interval sets? - 5-10 min
How much rest should be between glycolytic training interval sets? - 10-12 min
How much rest should be between oxidative training interval sets? - 10-15 min
What is the definition of energy? - The body's ability to do work
What is anaerobic metabolism? - without oxygen
What is aerobic metabolism? - with oxygen
List the structures of the human heart from top to bottom, left side then right beginning with the
Aorta. - Left Side: Aorta, Left Lung, Pulmonary artery, Left atrium, mitral valve, left ventricle\nRight
Side: Superior vena cava, right lung, pulmonary veins, aortic valve, right atrium, pulmonary valve,
tricuspid valve, inferior vena cava
What is the function of the right atrium and right ventricle? - Collect blood from the tisues and move
it through the lungs
What is the function of the left atrium and left ventricle? - receive blood from the lungs and moves it
to the tissues of the body and back to right side of heart
Veins carry blood into or away from the heart? - into
Arteries carry blood into or away from the heart? - away
, Oxygenated blood leaves the heart via the? - aorta
How many liters of blood typically circulate in an adult every minute? - 5L
Blood pressure is the result of? - Blood being pumped out of the heart and pressing against the
arterial walls
What is an average resting blood pressure? - 120/80 (mmHg)
What is name of function of the top number with regards to blood pressure? - systolic, the pressure
exerted on the walls of the arteries as the heart contracts
What is name of function of the bottom number with regards to blood pressure? - diastolic, the
pressure exerted on the walls of the arteries as the heart relaxes
During exercise what happens to systolic blood pressure? - Rises quickly to about 200 mmHg then
levels off
During moderate exercise what happens to the diastolic blood pressure? - remains relatively stable
During what kind exercise might blood pressure spike to higher levels then 200 mmHg? -
weightlifting as the muscular contractions compress the arteries and resist blood flow
Aprox average resting heart rate? - 72bpm
Where is the carotid artery and what can it be used to measure? - neck below jaw line, blood
pressure
Where is the radial artery and what can it be used to measure? - wrist, blood pressure
What is stroke volume? - the amount of blood that the left ventricle ejects in one beat
CORRECT ANSWERS.
Name the four ATP energy systems and how long they provide energy for. - ATP-CP - 1-10 sec's at very
high intensity \nGlycolytic - high intensity 10 secs - 2-3 min\nOxidative - mid to low intensity +2
min\nFatty Acid Oxidation - low intensity +2 min
How many units of ATP does each ATP energy system deliver? - ATP-CP: 1 unit of ATP/ unit of
CP\nGlycolytic: 2-3 ATP/unit of glucose \nOxidative: 38 ATP/ unit of glucose \nFatty Acid Oxidation:
100 ATP / unit of fatty acid
What is EPOC? - excess post-exercise oxygen consumption
What is the lactate threshold? - The point at which the aerobic system cannot supply enough ATP for
the needs of the body
What type of fuel does the ATP-CP energy system use? - Stored ATP
what type of fuel does the glycolytic system use? - blood glucose, muscle glycogen
what type of fuel does the oxidative system use? - blood glucose, muscle glycogen
what type of fuel does the fatty acid oxidation system use? - fatty acids in the blood stream
What is the work to rest ratio for ATP-CP interval training? - 1:3-1:6
What is the work to rest ratio for glycolitic system interval training? - 1:2-1:5
What is the work to rest ratio for oxidative system interval training? - 1: .5 - 1:1
Why do you not use work relief to train ATP-CP system? - Adequate rest is needed to replenish ATP in
the cells.
,Why would you use work relief to train glycolytic system? - work relief blocks the replenishing of ATP
within the cells and ensures that body relies on the lactic acid system
Why does oxidative interval training rely on rest relief? - If the lactic acid is not cleared from the
system the glycolic system is less able to provide energy therefore giving a stronger training stimulus
to the oxidative system
How much rest should be between ATP-CP training interval sets? - 5-10 min
How much rest should be between glycolytic training interval sets? - 10-12 min
How much rest should be between oxidative training interval sets? - 10-15 min
What is the definition of energy? - The body's ability to do work
What is anaerobic metabolism? - without oxygen
What is aerobic metabolism? - with oxygen
List the structures of the human heart from top to bottom, left side then right beginning with the
Aorta. - Left Side: Aorta, Left Lung, Pulmonary artery, Left atrium, mitral valve, left ventricle\nRight
Side: Superior vena cava, right lung, pulmonary veins, aortic valve, right atrium, pulmonary valve,
tricuspid valve, inferior vena cava
What is the function of the right atrium and right ventricle? - Collect blood from the tisues and move
it through the lungs
What is the function of the left atrium and left ventricle? - receive blood from the lungs and moves it
to the tissues of the body and back to right side of heart
Veins carry blood into or away from the heart? - into
Arteries carry blood into or away from the heart? - away
, Oxygenated blood leaves the heart via the? - aorta
How many liters of blood typically circulate in an adult every minute? - 5L
Blood pressure is the result of? - Blood being pumped out of the heart and pressing against the
arterial walls
What is an average resting blood pressure? - 120/80 (mmHg)
What is name of function of the top number with regards to blood pressure? - systolic, the pressure
exerted on the walls of the arteries as the heart contracts
What is name of function of the bottom number with regards to blood pressure? - diastolic, the
pressure exerted on the walls of the arteries as the heart relaxes
During exercise what happens to systolic blood pressure? - Rises quickly to about 200 mmHg then
levels off
During moderate exercise what happens to the diastolic blood pressure? - remains relatively stable
During what kind exercise might blood pressure spike to higher levels then 200 mmHg? -
weightlifting as the muscular contractions compress the arteries and resist blood flow
Aprox average resting heart rate? - 72bpm
Where is the carotid artery and what can it be used to measure? - neck below jaw line, blood
pressure
Where is the radial artery and what can it be used to measure? - wrist, blood pressure
What is stroke volume? - the amount of blood that the left ventricle ejects in one beat
