Case study

Aliyah is an elite boxer who trains and competes regularly in the 'lightweight' class. She is 20 years old, weighs 60 kg and is 170cm in height. She leads a 'very active' daily lifestyle because she has an active job and participates in daily boxing training.

She is going to the National Championship next month and needs to ensure that she undertakes effective fitness training over the next few weeks. Her quarter final bout will be on a Saturday and therefore she has booked the day before the championship off work so that she can prepare both mentally and physically. On the day before the championship, she will get up at 6:00 am and a hour of light boxing skills training at 8:00 am followed by rest for the remainder of the day.

On the day of the championship, she will get up at 6:00 am and leave home at 8:15 to make the 30-minute journey to the venue. Aliyah will need to attend a weigh-in at 9:00 am and will undertake some light skills and warm up activities before her bout. Her quarter final bout will start at 12:00 pm and will comprise 3 x 3-minute rounds with a 1-minute rest interval between each round. Aliyah needs to ensure that she consumes appropriate food and drink on the day before the championship and on the day of the bout. If she wins the quarter-final, she will need to perform again in the semi-final the next day at 12:00 pm, therefore she will need an appropriate nutrition and hydration strategy for optimal recovery.

Describe three components of fitness that are of particular importance to Aliyah's boxing performance

Explain the relative contribution of the energy systems and the role of macronutrients to fuel Aliyah's body during the varied demands of a boxing match