QCAA Physical Education Energy, fitness and training integrated in physical activity
5 sample questions with marking guides and sample answers · Avg. score: 16.2%
An athlete measuring the amount of oxygen they can consume during gradual increases in exercise intensity is collecting data relating to
VO2 max.
VO2 max refers to the maximum volume of oxygen an individual can utilize during intense exercise, which is specifically measured by monitoring oxygen consumption as exercise intensity gradually increases to the point of exhaustion.
lactate threshold.
Lactate threshold is the point at which lactate accumulates in the blood faster than it can be removed; while often determined during similar tests, the specific measurement of oxygen volume defines VO2 max, not lactate levels.
muscular endurance.
Muscular endurance is the ability of a muscle to sustain repeated contractions over time and is typically measured by counting repetitions (e.g., push-ups) rather than analyzing oxygen consumption.
phosphocreatine resynthesis rate.
Phosphocreatine resynthesis refers to the replenishment of energy stores during recovery after exercise, not the consumption of oxygen during the active performance of graded exercise.
Which of the following components of fitness best aligns with the aerobic energy system?
muscular endurance
Muscular endurance involves the ability of muscles to sustain repeated contractions over an extended period, which relies heavily on the aerobic system to supply oxygen and regenerate ATP for continuous energy.
strength
Strength refers to the maximal force a muscle can exert in a single effort; this high-intensity, short-duration activity primarily utilizes anaerobic energy systems rather than the aerobic system.
power
Power is the ability to exert maximum force quickly (explosively), which relies on the immediate ATP-PC anaerobic system because the aerobic system cannot produce energy fast enough for such movements.
speed
Speed involves moving as fast as possible over short distances, a high-intensity demand that requires rapid energy production from anaerobic pathways (ATP-PC and glycolysis) rather than the slower aerobic system.
Explain the aims of the cool down feature of a training session.
The cool down feature of a training session aims to use gentle cardiovascular exercise and stretching to slow down body exertion, gradually reducing heart rate and body temperature to resemble pre-exercise rates more closely. This allows the body to commence tissue repair and the process of replenishing energy stores.
This process also allows the muscles to relax, assisting in the removal of waste products such as lactic acid, contributing to a more effective rate of recovery.
| Descriptor | Marks |
|---|---|
Discerningly explains the aims of the cool down feature | 6 |
Explains the aims of the cool down feature | 5 |
Describes the aims of the cool down feature | 4 |
Describes some aims of the cool down feature OR identifies all aims of the cool down feature | 3 |
Identifies some aims of the cool down feature | 2 |
Identifies one aim of the cool down feature | 1 |
Does not satisfy any of the descriptors above. | 0 |
Explain how resistance training can be applied differently to specifically enhance muscular strength, muscular power and muscular endurance.
With the application focusing on strength, load should reflect a heavy percentage of the one repetition maximum (1RM), with 2–6 repetitions across 3–5 sets, with a slow and controlled rate of repetition completion. Rest between sets should be approximately 4–6 minutes. The heavy load, and lower set and rep numbers combined with longer rest periods for strength-based recovery, allow for a strength focus.
With the application focusing on power, load should reflect a moderate-to-heavy percentage of 1RM, with 2–8 repetitions across 4–5 sets, with a fast and explosive rate of repetition completion. Rest between sets should be approximately 6–8 minutes. The moderate-to-heavy load, set and rep numbers allow for explosive repetitions. Rest allows sufficient recovery to repeat explosive repetitions in future sets, allowing for the power focus.
With the application focusing on endurance, load should reflect a low-to-moderate percentage of 1RM, with 20–40 repetitions across 1–3 sets, with a fast and consistent rate of repetition completion. Rest between sets should be 30–90 seconds. The load and duration of rep numbers and sets, allow for sustained/consistent resistance against the muscle, coupled with reduced rest periods for an endurance focus.
Strength
| Descriptor | Marks |
|---|---|
Identifies a relevant feature that reflects a strength-focused application | 1 |
Describes using two or more relevant features reflecting a strength focused application | 1 |
Explains the application of resistance training to a strength-focused application | 1 |
Power
| Descriptor | Marks |
|---|---|
Identifies a relevant feature that reflects a power-focused application | 1 |
Describes using two or more relevant features reflecting a power focused application | 1 |
Explains the application of resistance training to a power-focused application | 1 |
Endurance
| Descriptor | Marks |
|---|---|
Identifies a relevant feature that reflects an endurance-focused application | 1 |
Describes using two or more relevant features reflecting an endurance focused application | 1 |
Explains the application of resistance training to an endurance-focused application | 1 |
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.
The mesocycle targets muscular endurance.
Muscular endurance is promoted by keeping the heart rate (HR) high for a long period of time. This mesocycle has many low-intensity and high-repetition activities, which allows HR to remain high and movement to be extended over a longer time frame. This correlates to contractions being held for an extended time, requiring HR to remain high for longer.
Many activities involve constant movement. This promotes elevated HR, while limited recovery time between activities also keeps HR high.
| Descriptor | Marks |
|---|---|
Identifies that muscular endurance is the component of fitness targeted in the mesocycle; explains 4 indicators that support the identified component of fitness | 5 |
Identifies a relevant component of fitness that would be targeted in the mesocycle; explains 3 indicators that support the identified component of fitness | 4 |
Identifies a relevant component of fitness that would be targeted in the mesocycle; provides a description of 2 indicators | 3 |
Identifies a relevant component of fitness that would be targeted in the mesocycle; provides a description of 1 indicator | 2 |
Identifies a component of fitness that would be targeted in the mesocycle OR identifies a relevant indicator present in the mesocycle | 1 |
Does not satisfy any of the descriptors above. | 0 |
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.
The volume is increasing with the increased weight in the back squats and increased repetitions in the box jumps. By increasing volume, we target increased adaptations through progressive overload.
Limited rest between repetitions does not permit sufficient recovery for repeated maximal efforts. This infers power and strength will be reduced in consecutive sets/efforts, targeting muscular endurance. Heart rate (HR) stays high, operating at or above threshold. The work periods are relatively short, not developing cardiovascular endurance.
Work:rest ratios are increasing in the back squats, because the repetitions are decreasing; however, the work:rest ratios are decreasing in the box jumps, because the repetitions are increasing, while rest remains constant.
Intensity is increasing in the back squats, which will increase muscular fatigue prior to beginning the box jumps. As the repetitions of box jumps increase, athlete fatigue increases. This targets muscular endurance through progressive overload.
Muscular endurance is optimised using the lactic acid system, as the work has a longer duration than more explosive power-based or strength-based movements. The aerobic system also provides contributions to the energy requirements; however, due to the work periods being short, it is not a primary contributor. This mesocycle supports improvements in muscular endurance through focusing on the required energy system, building of lactate tolerance and repeated contractions against a resistance.
Training Principles
Marking Bands| Descriptor | Marks |
|---|---|
Provides a discerning justification of how the training principles support the improvement of the component of fitness | 5 |
Provides a considered justification of how the training principles support the improvement of the component of fitness | 4 |
Provides a feasible justification of how the training principles support the improvement of the component of fitness | 3 |
Provides a superficial justification of how the training principles support the improvement of the component of fitness | 2 |
Provides a description of how the training principles support the improvement of the component of fitness | 1 |
Does not satisfy any of the descriptors above. | 0 |
Energy System
Marking Bands| Descriptor | Marks |
|---|---|
Provides a discerning justification of how the energy system supports the improvement of the component of fitness | 5 |
Provides a considered justification of how the energy system supports the improvement of the component of fitness | 4 |
Provides a feasible justification of how the energy system supports the improvement of the component of fitness | 3 |
Provides a superficial justification of how the energy system supports the improvement of the component of fitness | 2 |
Provides a description of how the energy system supports the improvement of the component of fitness | 1 |
Does not satisfy any of the descriptors above. | 0 |
Evaluation and Evidence
Marking Bands| Descriptor | Marks |
|---|---|
Provides a critical evaluation of the effectiveness of the mesocycle and uses comprehensive evidence from the stimulus to support evaluative statements | 5 |
Provides a considered evaluation of the effectiveness of the mesocycle and uses extensive evidence from the stimulus to support evaluative statements | 4 |
Provides a feasible evaluation of the effectiveness of the mesocycle and uses detailed evidence from the stimulus to support evaluative statements | 3 |
Provides a superficial evaluation of the effectiveness of the mesocycle and uses evidence from the stimulus to support evaluative statements | 2 |
Identifies a relevant piece of information about training principles or energy systems OR identifies evidence from the stimulus that relates to a training principle or energy systems | 1 |
Does not satisfy any of the descriptors above. | 0 |