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QUESTION 1 Which of the following components of fitness best aligns with the aerobic energy system? (A) muscular endurance (B) strength (C) power (D) speed
QUESTION 2 Which training method provides scope and flexibility for targeting a broad range of components of fitness? (A) circuit training (B) fartlek training (C) flexibility training (D) high-intensity interval training
QUESTION 3 Lactate threshold is the exercise intensity at which (A) (B) ©) (D) lactate enables VO2 max. lactic acid begins to increase. ATP 1s removed from the muscles. lactate begins to accumulate in the blood faster than it can be removed.
QUESTION 4 A mesocycle is (A) shorter than a microcycle. (B) generally one week of training. (C) made up of a number of microcycles. (D) an organised description of activities in a time frame.
QUESTION 5 Adenosine diphosphate (A) produces creatine phosphate. (B) 1s the molecule that provides energy. (C) 1s produced by the breakdown of ATP. (D) 1s specific to anaerobic energy systems.
QUESTION 6 The training principle of individuality considers an individual’s (A) fitness levels goals and age. (B) motivation skill and gender. (C) personal needs motivation and gender. (D) goals personal needs and fitness levels.
QUESTION 7 During an invasion game a player tracks their total distance travelled as 6.2 km. A game performance assessment instrument on the same match demonstrates that the player completed a total of 32 high-intensity sprints over distances ranging from 5 m to 20 m. The remainder of their performance mostly consisted of low-to-moderate-intensity running and walking. Which training method would most contribute to optimising the player’s energy system requirements? (A) circuit training (B) fartlek training (C) continuous training (D) high-intensity interval training
QUESTION 8 The graph shows the energy system contributions for two sporting events. Energy system contributions for two events 90 80 70 60| (—— 50 % 40 30 20 10 85 85 ATP-PC Lactic acid Aerobic ATP-PC Lactic acid Aerobic Event 1 Event 2 Which event pairing 1s best represented by the data? ” <B> @ o
QUESTION 9 Cool down 1 Cool down 2 Cool down 3 Cool down 4 1. 5% 100 m runs (75%) 1. 800 m run (50%) 1. static stretches 1. 800 m run (50%) 2. 10 x 50 m runs (40%) . static stretches held for 15-30 2. dynamic/active 3. lower-body static held for 15-30 seconds each stretches stretches held for seconds each 2. 800 m run (60%) 15-30 seconds each Which session most effectively addresses the objectives of a cool down? (A) Cool down 1 (B) Cool down 2 (C) Cool down 3 (D) Cool down 4
QUESTION 10 The table outlines the energy system priorities for four different physical activity contexts. Energy system priorities Physical activity Which option best represents the energy system priorities for a successful performance in an invasion game? (A) Activity 1 (B) Activity 2 (C) Activity 3 (D) Activity 4
QUESTION 11 (8 marks) Explain how training intensity would change over the course of each of the four training phases. In your response refer to how training zones and percentage of maximum heart rate (MHR) contribute to optimising performance at competition.
QUESTION 1 Which option is best classified as a feature of a training session? (A) (B) ©) (D) frequency of training performance analysis tapering and recovery rise in body temperature
QUESTION 2 The RAMP approach to warming up before starting a training session refers to (A) raise activate mobilise prepare. (B) rest activate mobilise prepare. (C) rise articulate moderate plan. (D) raise activate moderate plan.
QUESTION 3 The point at which lactic acid begins to accumulate in the muscles at a faster rate than it can be removed 1s known as (A) the aerobic threshold. (B) the lactate threshold. (C) anaerobic glycolysis. (D) lactate formation.
QUESTION 4 According to the principle of progressive overload what must happen before an increased load can be applied to a training program? (A) completion of the previous microcycle (B) adaptation to the previous training load (C) 1mprovement in an authentic performance (D) training conducted within the aerobic energy system
QUESTION 5 The key features of an effective warm-up include (A) conditioning and recovery. (B) low intensity and high duration. (C) muscle activation and dynamic stretching. (D) reduced heart rate and removal of waste products from exertion.
QUESTION 6 Energy for physical activity is provided by the interplay of three energy systems. During this interplay the body uses energy from food to continuously (A) release energy from ATP. (B) release energy from ADP. (C) resynthesise ADP and phosphate into ATP. (D) resynthesise ATP and phosphate into ADP.
QUESTION 9 The table shows combinations of energy system contributions for physical activities. Physical activity ATP-PC (%) Lactic acid (%) Aerobic (%) |+ | w01 | s 2 ] s | 2 ] 0 s ] 0w | 4 ] s e ] s | s ] 0 Which list best represents the physical activities in the table? (A) 100 m sprint marathon run 200 m sprint Australian football (B) 1500 m run rowing volleyball 400 m freestyle swim (C) baseball diving 200 m sprint 100 m freestyle swim (D) baseball basketball marathon run diving
QUESTION 10 An athlete is completing the training session shown in the table. Load 60—80% Rest 3 minutes between sets Speed fast/explosive Which component of fitness is being targeted? (A) power (B) strength (C) flexibility (D) muscular endurance
QUESTION 1 An athlete measuring the amount of oxygen they can consume during gradual increases in exercise intensity is collecting data relating to (A) VO max. (B) lactate threshold. (C) muscular endurance. (D) phosphocreatine resynthesis rate.
QUESTION 2 An athlete gives their coach information about personal needs goals fitness level and motivation to assist in the development of the athlete’s training program. Which principle of training is being applied? (A) variety (B) intensity (C) specificity (D) individuality
QUESTION 3 The process allowing the body to overcome the effects of fatigue and increase readiness for competition or future training is (A) flexibility in training. (B) recovery in training. (C) warm down. (D) tapering.
QUESTION 4 Which feature in a training session is evident in the conditioning phase? (A) RAMP (B) dynamic stretching (C) work:rest ratios and repetitions (D) waste product removal and muscular relaxation
QUESTION 5 The table shows an athlete’s fitness testing results. Fitness test Standard Poor Below average Good Excellent Illinois agility test Vertical jump test Sit-up test (total in 1 minute) Barbell squat (1 repetition max) Bench press (1 repetition max) 40 m sprint test Which type of training would be most effective in addressing the athlete’s biggest weakness? (A) fartlek (B) continuous (C) flexibility (D) resistance
QUESTION 6 An athlete working at maximal intensity for 30 seconds with 90 seconds rest between efforts is using which training method? (A) fartlek training (B) sprint interval training (SIT) (C) aerobic interval training (AIT) (D) high-intensity interval training (HIIT)
QUESTION 8 Determine which option best describes the process occurring at X during ATP resynthesis. Energy released and used by metabolic reactions ® ADP (A) ADP loses a phosphate molecule from the breakdown of CP. (B) ADP uses a phosphate molecule from the breakdown of CP to resynthesise ATP. (C) ATP uses a phosphate molecule from the breakdown of CP to resynthesise ADP. (D) ADP uses a phosphate molecule obtained from the breakdown of lactic acid to resynthesise ATP.
QUESTION 9 What is occurring at Z.? (A) (B) ©) (D) Blood lactate and oxygen levels Medium High Low 0 10 20 30 40 50 60 70 Exercise intensity (% MHR) VO max aerobic capacity lactate threshold onset of blood lactate accumulation 100
QUESTION 10 The graph shows the impact of three different intensity workouts during the tapering phase of training in the lead-up to competition. Training effect Too Optimal Too early late - - e - wy - - - - I - It can be determined that (A) optimum training effect is based on the individual and not a result of training manipulation. (B) minimal reduction in training results in optimum training effect being lower and achieved earlier than required. (C) excessive training during the tapering phase impacts an athlete’s recovery and the training effect peaks prior to the required timeframe. (D) minimal reduction in training in the lead-up to competition results in an athlete achieving optimal training effect by the desired timeframe.
QUESTION 11 (6 marks) Explain the aims of the cool down feature of a training session.
QUESTION 12 (9 marks) Explain how data collection during games analysis can assist with planning in the remaining features of an effective individualised training program.
QUESTION 13 (12 marks) Explain the interplay that occurs between energy systems during physical activity. Use indicators from the graph to support your answer. Identify three specialised movement sequences within a physical activity context and describe the connection of each sequence to a different energy system when optimising performance. & Key S . = /N ——— ATP store o 1 \ 5 N ATP/PC system 'Q ' ‘ . . Z P —-—-— Lactic acid system = oo | 8 ’ “ ooooooooooooo Aeroblc System =l >~ I 1 - \ > / \ ~ \ > ! | : o0 ! | - \ 5 | |/ ‘. L ‘ Qs::) ! ! / / \ Q3 |l - \ ..................................... \ . \ A Base rate v N o o S g o 0 Q Q O O v wn S AN Time 10 seconds 90 seconds 2 hours
QUESTION 1 Identify the feature of a training program where exercise 1s reduced prior to competition to ensure no negative impacts from fatigue. (A) tapering (B) recovery (C) work volume (D) specific training objectives
QUESTION 3 The table shows the combination of energy system contributions for different lengths of running races. ATP-PC (%)__| Lactic acid (%) | Aerobic (%) rom? S| 200 m 400 m 12 om[ 6 Identify the contributions for the 200 m event. ATP-PC (%)_ | Lactic acid (%) | Aerobic (%) 15 45 40 60 10 32 23 44 6
QUESTION 6 An athlete is targeting the lactic acid system. Description 1500 m run / 65% MHR Rest for 2 minutes 30 m sprint x 12 Work:rest ratio 1:10 Identify what modification would allow the athlete to better train to their target. (A) Increase the intensity of activity 1 and decrease the rest in the ratio for activity 3. (B) Decrease the duration of activity 1 and decrease the rest in the ratio for activity 3. (C) Increase the intensity of activity 1 and decrease the intensity of activity 3. (D) Remove activity 2 and increase the sprint distance for activity 3.
QUESTION 9 The table shows resistance-based training methods. : 60-80% 50-65% 85-95% 3 minutes between sets 30 seconds between sets 3 minutes between sets Which training methods correspond with each number? Muscular power Muscular endurance Muscular strength Muscular power Muscular strength Muscular endurance Muscular strength Muscular endurance Muscular power Muscular strength Muscular power Muscular endurance
QUESTION 10 Identify the main limiting factor for continued exercise when operating above the lactate threshold. (A) glycogen depletion (B) aerobic system exhaustion (C) creatine phosphate accumulation (D) lactic acid accumulation in the working muscles
QUESTION 12 (10 marks) a) Describe two contributions fitness testing makes in developing athlete training programs. [4 marks] b) Demonstrate how the identified contributions in Question 12a) can be applied to specialised movement sequences in a position- or event-specific context of your choice. —_/6 marks]
QUESTION 1 Identify the four principles of training from the following options. (A) flexibility intensity specificity work (B) frequency intensity specificity interval (C) flexibility individuality specificity variety (D) frequency individuality specificity variety
QUESTION 2 Energy for physical activity is provided by (A) adenosine triphosphate (ATP). (B) phosphocreatine (PC). (C) lactic acid. (D) oxygen.
QUESTION 4 Incorporating a warm-up into a training session enables an individual to raise (A) joint viscosity muscle glycogen and respiration rate. (B) body temperature heart rate and recovery rate. (C) heart rate joint viscosity and respiration rate. (D) heart rate joint viscosity and recovery rate.
QUESTION 7 Which of the following training periodisation plans optimises performance for the competition phase? (A) (B) ©) (D) frequency intensity be e mesocycle 1 2 3 4 5 phase preparation pre-competition competition transition intensity frequency mesocycle 1 2 3 4 5 phase preparation pre-competition competition transition intensity frequency mesocycle 1 2 3 4 5 phase preparation pre-competition competition transition -- - - intensity frequency mesocycle 1 2 3 4 5 phase preparation pre-competition competition transition
QUESTION 8 An athlete has devised the following interval training session. Warm-up 800 m run (60% intensity) followed by flexibility exercises Conditioning phase | ¢ Set 1 - 5 x 400 m run (80% intensity) - 2 minutes of rest between repetitions e Set 2 (repeat x 2) 3 minutes of skipping (jump-rope) - 3 minutes of squats - 3 minutes of step-ups - 1 minute of rest between exercises e Set3 - 4 x 100 m run (maximum intensity) - 1 minute of rest between each repetition Cool down 5-minute run (60% intensity) followed by flexibility exercises Analyse the information above to identify the target energy system/s. (A) ATP-PC system (B) aerobic system and the ATP-PC system (C) aerobic system and the lactic acid system (D) ATP-PC system and the lactic acid system
QUESTION 9 The chart below displays the recorded heart rate for a 16-year-old individual during a physical activity. 220 200 180 160 140 120 Heart rate (BPM) 100 80 60 40 i ' 1 2 3 4 5 6 7 8 9 10 Time (minutes) Analyse the data to identify the energy system used for the majority of this performance. (A) aerobic system (B) anaerobic system (C) ATP-PC system (D) lactic acid system
QUESTION 10 An individual has devised the following training program to prepare for an upcoming competition shown in microcycle 16. Mewae | 1 [ 2 [ 5 & [ s 5 sessions per microcycle Frequency | 3 sessions per | 4 sessions per microcycle microcycle Training methods e continuous e continuous e circuit e fartlek e interval e resistance e interval 3 sessions per 1 session per microcycle microcycle e continuous e fartlek e continuous e continuous e circuit e resistance e interval e interval (2) Mierocyele | 1]2|3]4[s|6|7]8]9[w0fufisjufisite17]18]19]20 m The objective of mesocycle 4 is best explained as (A) increasing the frequency of training before competition. (B) focusing on the development of the aerobic energy system. (C) maximising intensity of training in the lead-up to competition. (D) reducing training towards the end of the season to maintain motivation.
QUESTION 14 (24 marks) Using Stimulus 3 in the stimulus book evaluate which training session is least effective for meeting one energy system requirement and one fitness component requirement for your position/event in your selected physical activity (invasion net and court or performance). Devise modifications to this training session to more effectively meet one energy system and one fitness component requirement for your position/event. Justify your modifications with reference to the stimulus provided.
QUESTION 15 (24 marks) Using Stimulus 4 in the stimulus book evaluate the effectiveness of this fitness test in measuring one energy system and one fitness component requirement for your position/event in your selected physical activity (invasion net and court or performance). Devise modifications to this fitness test to make it more relevant to a movement strategy performed in your position/event for your selected physical activity. Justify your modifications with reference to the stimulus provided.
QUESTION 7 Identify which combination of fitness components would be most beneficial in optimising the performance of both athletes in their sport. 100 m sprinter Weightlifter (A) muscular endurance agility and power (B) power aerobic capacity and strength (C) strength power and flexibility (D) flexibility power and agility
QUESTION 5 Which of the following is a list of the four components of fitness? (A) aerobic capacity agility intensity muscular endurance (B) aerobic capacity agility flexibility muscular endurance (C) aerobic capacity agility flexibility progressive overload (D) aerobic capacity agility individuality muscular endurance
QUESTION 8 The table shows four microcycles. Microcycle 1 Run each day with low-intensity continuous movement for a minimum of 1 hour. Microcycle 2 Run every second day with: « a minimum of 30 short (30-second) efforts * 1:3 work:rest (W:R) ratio. Microcycle 3 Run each day with: * 30 short efforts (30 seconds per effort) with 1:3 W:R ratio followed by * a low-intensity continuous run for a minimum of 1 hour. Microcycle 4 Run every second day with: * 30 short efforts with medium rest followed by * a low-intensity continuous run for a minimum of 1 hour. Which 1-week microcycle would be most effective in maintaining aerobic capacity? (A) Microcycle 1 (B) Microcycle 2 (C) Microcycle 3 (D) Microcycle 4
QUESTION 2 Which training method for physical activity has direct links to mobilising joints to maintain and improve range of motion? (A) circuit training (B) fartlek training (C) interval training (D) flexibility training
QUESTION 13 (14 marks) Analyse the position-specific or event-specific components of fitness relevant to optimal performance in a physical activity you have studied in Unit 4. Determine which two components are the most important to ensure optimal performance. Devise a two-session microcycle to optimise performance in a relevant specialised movement sequence in the selected physical activity context. Justify the selected training methods principles of training and recovery principles.
QUESTION 11 (14 marks) The table shows gameplay data for an athlete for the first 15 weeks of the 25-week competition phase. Distance run per game (km) — Playing time (minutes) “ Training notes/comments The athlete: « completes all training sessions at a high level of exertion « works on personally identified areas of fitness aimed at improving aerobic performance in addition to team training presents on game days as fatigued and lethargic producing progressively poorer performances throughout the season. a) Identify the reason for the athlete’s declining performance during the competition phase. Support your response with four indicators from the information. [5 marks] b) Devise modifications to optimise the athlete’s performance in the remainder of the competition phase. Justify your modifications by referring to three principles of training. [9 marks]
QUESTION 5 The table shows an athlete’s fartlek training session. Step Time (in minutes) Activity Hard run — 4:45 min per km pace Easy slow jog Hard run — 4:35 min per km pace Walk Hard run — 4:45 min per km pace Easy slow jog Identify what is occurring in steps 2 4 and 6. (A) warm-up (B) cool down (C) active recovery (D) passive recovery
QUESTION 11 (11 marks) A personal trainer recommends a resistance training program to target a client’s lactic acid energy system and muscular endurance. a) Evaluate the effectiveness of this training method. [5 marks] b) Recommend another training method to meet this client’s needs. Justify your recommendation by referring to the principles of duration and intensity. [6 marks]
QUESTION 4 When ATP is resynthesised using muscle glycogen as the fuel in the absence of oxygen the end product is (A) adenosine diphosphate. (B) creatine phosphate. (C) glucose. (D) lactate.
QUESTION 8 Which training principle is used when an endurance runner introduces full-body resistance training to help improve motivation and muscle imbalances? (A) progressive overload (B) individuality (C) specificity (D) variety
QUESTION 13 (12 marks) Annual training plan Preparatory Competition Transition ce General Specific Pre- Pe I UW Il a) Identify the labelled elements of the annual training plan. [3 marks] I. Il. II. b) Explain how the elements identified in Question 13a) contribute to targeting specific or a series of energy and/or fitness requirements within a designated timeframe. [9 marks]
QUESTION 11 (6 marks) Describe dynamic stretching and its role in preparing the body for exercise. Apply two specific examples to a physical activity context.
QUESTION 14 (16 marks) Consider the one-week competition phase training plan. | Monday | Wednesday | Thursday Saturday Ean ee ae oe Ean ee ae oe Competition Rest day Rest day Recovery Resistance Circuit Circuit day session training training training Select Monday Wednesday or Friday from the training plan. Using the identified training methods for that day develop two conditioning phase training sessions specifically referencing specialised movement sequences within a physical activity that you have engaged with during Unit 4. Justify by applying the features of the conditioning phase of a training session and the aims of the competition phase in your response. Selected day: Corresponding training sessions for your selected day AM session: __—————Cs—CSC—CSC—.T '. __— s~S—S—<CSsSdéRPM/' SSee@SS‘cONN:: Physical activity context (position- or event-specific):
QUESTION 12 (20 marks) a) b) Identify the component of fitness targeted by the mesocycle in Stimulus 1 in the stimulus book. Explain how four indicators from the stimulus support your identification. /5 marks] Evaluate how training principles and energy systems are used to support the improvement of this component of fitness across the four-week training progression in Stimulus 1. Justify your response using the stimulus. [15 marks]
QUESTION 13 (15 marks) Using Stimulus 2 in the stimulus book recommend a modification to the individual’s training program across mesocycles 3 and 4 to optimise performance at the championships. Justify your modification with reference to the stimulus provided.
QUESTION 6 Identify the interval training session that targets the fitness components of strength power and speed. (A) (©) Repetitions | Activity 3x12 hill sprints 3 x 60 sec sprints 3 x 60 sec skipping (jump rope) Repetitions | Activity 5 200 m sprints 5 % 30 sec box jumps 3x10 push-ups (B) Repetitions | Activity Repetitions | Activity alternating lunges 12 x 10 sec sprints 3x5 box jumps
QUESTION 12 (10 marks) Analyse the data from Stimulus 1 in the stimulus book to identify the primary energy system contributing to the individual’s performance. Justify your response using examples from the data.
QUESTION 7 The graph shows an athlete’s oxygen consumption and blood lactate accumulation during exercise. Key — Oxygen consumption ---- Blood lactate accumulation Oxygen consumption/BLA Time Determine where the athlete first reaches their VO max. (A) I (B) II (C) Ill (D) IV
QUESTION 12 (14 marks) Training session design Warm-up: * 1 km jog — low intensity (50% maximum heart rate (MHR)) * 5 minutes dynamic stretching Session: Repeat X 5 I-minute rest between efforts: e 1500 m run at 80% MHR no rest (active recovery) e 500 m run at 50% MHR no rest (active recovery) Cool down: e 500 m walk » stretches a) Determine the variation of interval training evident in the training session design. Support your response with an example from the training session. b) Evaluate how effectively the training session targets the specific energy and fitness requirements of a physical activity you have studied in Unit 4. Justify the maintenance or modification of the training session to meet the specific energy and fitness requirements of the selected physical activity. Selected physical activity (and position if applicable): [2 marks] [12 marks]
QUESTION 14 (20 marks) Analyse the tables to identify relevant components of fitness that the amateur athlete should focus on to optimise their competitive performance. Devise two training sessions targeting the identified components of fitness. Apply the appropriate training methods and principles of training to both training sessions. Justify how the training sessions have been developed to complement the pursuit of optimal performance. Connect evidence from the tables and identified components of fitness in your response. Elite athlete Amateur athlete Minutes played Total number of 0 to 10-second efforts (90% + MHR') Total distance covered in 0 to 10-second efforts Total' dlstan.ce. covered during 49 km 29 km physical activity Average heart rate 150 BPM? 170 BPM
QUESTION 13 (24 marks) Use Stimulus 2 in the stimulus book to evaluate which athlete is more suited to the physical activity you have participated in during Unit 4. Devise a three-session microcycle to develop the athlete’s components of fitness and energy system limitations to optimise their performance. Justify the design of your microcycle. Selected physical activity:
QUESTION 7 The table contains features of each energy system. Fuel/energy source ATP-PC fat and glucose Intensity very high low to moderate ? Examples of physical activities | short sprints 800 m and 1500 m endurance events swimming sprints running events running cycling Which option accurately completes the table of features? lactic and pyruvic acid up to 3 minutes lactic and pyruvic acid up to 3 minutes (C) | Fuel/energy source glycogen By-products water Intensity moderate (D) | Fuel/energy source fat By-products CO and water (A) (B) Intensity very high
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