QCAA Physical Education Energy, fitness and training integrated in physical activity
15 sample questions with marking guides and sample answers · Avg. score: 58.3%
Which one of the following occurs when steady state is achieved during exercise?
Oxygen supply does not equal demand.
All ATP is resynthesised through aerobic pathways.
Oxygen demand is increasing.
Oxygen supply equals demand.
Reveal Answer
Oxygen supply does not equal demand.
Steady state is defined by oxygen supply meeting the oxygen demand of the tissues. If they are unequal, the body is either in an oxygen deficit or recovering.
All ATP is resynthesised through aerobic pathways.
While aerobic metabolism is the dominant source of energy during steady state, a small amount of ATP is still continuously produced via anaerobic pathways.
Oxygen demand is increasing.
During steady state, the exercise intensity is constant, meaning oxygen demand plateaus and remains stable rather than increasing.
Oxygen supply equals demand.
Steady state exercise is characterized by a plateau in oxygen consumption where the cardiovascular system successfully supplies enough oxygen to meet the constant demand of the working muscles.
The most likely cause of fatigue for an athlete who completed the 400 m hurdles event in 50.68 seconds is
accumulation of metabolic by-products.
glycogen depletion.
PC depletion.
dehydration.
Reveal Answer
accumulation of metabolic by-products.
A 400 m hurdles race lasting around 50 seconds relies heavily on the anaerobic glycolysis system. The primary cause of fatigue in this energy system is the accumulation of metabolic by-products, such as hydrogen ions, which decrease muscle pH and impair muscle contraction.
glycogen depletion.
Glycogen depletion is a major cause of fatigue in prolonged endurance events lasting longer than 60 to 90 minutes, not in a short, high-intensity sprint lasting less than a minute.
PC depletion.
Phosphocreatine (PC) depletion is the primary cause of fatigue for maximal intensity efforts lasting up to 10-15 seconds, such as a 100 m sprint, but it is not the main limiting factor for a 50-second event.
dehydration.
Dehydration typically causes fatigue during prolonged exercise, especially in hot environments, due to fluid loss through sweating. It would not be the primary cause of fatigue in a 50-second race.
Which of the following components of fitness best aligns with the aerobic energy system?
muscular endurance
strength
power
speed
Reveal Answer
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.
The most likely muscular adaptation resulting from a 12-week long-interval training program is
increased Type II fibres.
decreased resting heart rate.
increased CP stores.
increased size and number of mitochondria.
Reveal Answer
increased Type II fibres.
Long-interval training primarily targets the aerobic energy system, which relies on Type I (slow-twitch) muscle fibres rather than Type II (fast-twitch) fibres.
decreased resting heart rate.
Although a decreased resting heart rate is a common adaptation to aerobic training, it is a cardiovascular adaptation, not a muscular one as specified in the question.
increased CP stores.
Increased creatine phosphate (CP) stores are a muscular adaptation associated with high-intensity anaerobic training, not aerobic long-interval training.
increased size and number of mitochondria.
Long-interval training enhances the aerobic system, leading to muscular adaptations such as an increase in the size and number of mitochondria to improve aerobic energy production.
Students in a Physical Education class took part in the following long interval training session for running.
| Repetitions | Sets | Distance (m) | Recovery time (s) | Intensity (% HR max.) |
|---|---|---|---|---|
| 3 | 2 | 500 | 90 | 80 |
Two students in the class, Sarah and Mark, debated the benefits of long interval training. Sarah believed that long interval training would improve lactate inflection point (LIP). Mark disagreed and claimed that long interval training would increase lactate tolerance.
Name the energy system with the greatest contribution during the long interval training session above.
Reveal Answer
Aerobic system
| Descriptor | Marks |
|---|---|
Identifies the Aerobic system (Note: No other response is accepted, including aerobic glycolysis system) | 1 |
Who is correct – Sarah or Mark? Justify your response with reference to the long interval training session above.
Reveal Answer
Sarah is correct, as long interval training as shown in the session (i.e. running at 80% max, which is aerobic) improves aerobic adaptations and may improve LIP to a higher relative percentage. To train to improve lactate tolerance, the training would need to be more anaerobic, with percentage of HR max above 85% to encourage the improvement of lactate tolerance.
| Descriptor | Marks |
|---|---|
Identifies that Sarah is correct | 1 |
Explains, using data, that the type of training identified (aerobic) would improve LIP | 1 |
Explains that the training would not improve lactate tolerance | 1 |
Explains that lactate tolerance would be improved by using anaerobic training | 1 |
State the type of recovery – active or passive – that should be undertaken after completing an endurance event and outline why this type of recovery would be suitable.
Reveal Answer
Active recovery – this will most effectively remove any metabolic byproducts that may have accumulated by increasing circulation of blood.
| Descriptor | Marks |
|---|---|
Identifies active recovery | 1 |
Outlines why active recovery is suitable (e.g., removes metabolic byproducts by increasing blood circulation, keeps heart rate elevated to promote blood flow, assists with thermoregulation, replenishes oxygen levels to myoglobin, provides a muscle pump, decreases venous pooling) | 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.
Reveal Answer
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.
Reveal Answer
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 |
According to the principle of progressive overload, what must happen before an increased load can be applied to a training program?
completion of the previous microcycle
adaptation to the previous training load
improvement in an authentic performance
training conducted within the aerobic energy system
Reveal Answer
completion of the previous microcycle
Simply finishing a specific time period (microcycle) does not guarantee the body is ready for more stress; physiological adaptation is the necessary trigger, not just the passage of time.
adaptation to the previous training load
Progressive overload requires the body to adapt to the current level of stress before increasing the load, ensuring that the body can handle the new demand without injury.
improvement in an authentic performance
While performance improvements are the goal, one does not need to wait for a competitive or 'authentic' performance result to increase training load; training metrics are sufficient indicators.
training conducted within the aerobic energy system
The principle of progressive overload applies to all forms of training and energy systems, including anaerobic strength and power training, not just aerobic conditioning.
Which training method for physical activity has direct links to mobilising joints to maintain and improve range of motion?
circuit training
fartlek training
interval training
flexibility training
Reveal Answer
circuit training
Circuit training involves performing a series of exercises in rotation to improve strength and muscular endurance, rather than specifically targeting joint mobility.
fartlek training
Fartlek training is a form of continuous endurance training that varies speed and intensity, focusing on cardiovascular fitness rather than range of motion.
interval training
Interval training alternates between periods of high-intensity work and rest to improve speed and cardiovascular fitness, not flexibility.
flexibility training
Flexibility training specifically focuses on stretching muscles and connective tissues to mobilize joints and increase their range of motion.
In late 2022, Brett Robinson and Sinead Diver broke the men's and women's Australian marathon records, respectively, within hours of each other and at separate events. This was as a result of well-planned out and executed training programs in their preparation for these events.
Explain how a marathon runner's performance can be improved through their training program, in relation to the following five aspects:
- specific energy system requirements
- tapering
- peaking
- periodisation
- avoiding overtraining.
Reveal Answer
The runner needs to train the aerobic energy system as a marathon event is longer in duration and requires oxygen. Short recovery time between sets is an important feature of interval training for marathon runners, and the short recovery ensures the body uses aerobic pathways for energy production as short recovery does not allow for anaerobic fuel sources to be stored.
For tapering, runners need to ensure they are reducing volume and increasing or maintaining intensities to maximise performance. It allows for recovery at appropriate times during the program when events occur to optimise performance, and ideally, they would want to taper 4 to 28 days prior to any major event.
Peaking is enabling the body to be in an optimal performance state or ‘in the zone’, with the runner ready to perform from a psychological, physiological, technical and tactical perspective. They must ensure peaking is completed in line with the runner’s major event/competition, and it is used in conjunction with tapering.
For periodisation, organising their program into periods assists in preventing overtraining and allows for peaking to occur for the runner, i.e. macro/micro cycles, pre-season, in-season or off-season. The objectives for pre-season are to increase aerobic conditioning to prepare for the physical demands of the season, and the objectives in-season are for runners to perform at their optimal best for competitions/events.
To prevent overtraining, the runner will want to avoid exercising too much so that it exceeds their recovery period/capacity, which no longer leads to performance improvement due to an imbalance between their work and rest. They should implement progressive overload/periodisation correctly by increasing volume and intensity with appropriate recovery periods to ensure adequate work:rest ratio at the right time, and the runner should have a variety of activities in the training program to avoid loss of interest or staleness, i.e. different methods, such as cross training.
| Descriptor | Marks |
|---|---|
Explains that the runner needs to train the aerobic energy system because a marathon is long in duration and requires oxygen | 1 |
Describes one specific training feature and its physiological benefit (1 mark for feature, 1 mark for benefit), such as:
| 2 |
Explains that tapering involves reducing volume and increasing/maintaining intensity to maximise performance | 1 |
Describes up to two aspects of tapering (1 mark each), such as:
| 2 |
Defines peaking as enabling the body to be in an optimal performance state ('in the zone') from a psychological, physiological, technical, and tactical perspective | 1 |
Describes up to two aspects of peaking (1 mark each), such as:
| 2 |
Describes up to three aspects of periodisation (1 mark each), such as:
| 3 |
Describes up to three aspects of overtraining (1 mark each), such as:
| 3 |
A mesocycle is
shorter than a microcycle.
generally one week of training.
made up of a number of microcycles.
an organised description of activities in a time frame.
Reveal Answer
shorter than a microcycle.
A mesocycle is longer than a microcycle; the hierarchy of periodization places the mesocycle above the microcycle.
generally one week of training.
A single week of training is typically defined as a microcycle, whereas a mesocycle usually spans several weeks (often 3 to 6 weeks).
made up of a number of microcycles.
In periodization theory, a mesocycle is a medium-term training block composed of multiple consecutive microcycles designed to achieve specific adaptations.
an organised description of activities in a time frame.
While this describes a general schedule or plan, it is too vague; a mesocycle is specifically defined structurally as a collection of microcycles within a macrocycle.
Ten days before an artistic gymnastics championship, a gymnast tapers their training program for their events.
What is the most effective way for them to do this?
reducing training volume while increasing intensity
reducing training volume and maintaining intensity
increasing training volume while reducing intensity
increasing training volume and maintaining intensity
Reveal Answer
reducing training volume while increasing intensity
While reducing training volume is a key part of tapering, increasing intensity right before a competition can lead to unnecessary fatigue or injury.
reducing training volume and maintaining intensity
This is the correct approach to tapering. Reducing training volume allows the body to recover and eliminate fatigue, while maintaining intensity preserves fitness adaptations so the athlete can peak for the championship.
increasing training volume while reducing intensity
Increasing training volume would cause physical fatigue, which completely defeats the purpose of tapering for recovery and peak performance.
increasing training volume and maintaining intensity
Increasing training volume while maintaining intensity is the opposite of tapering and would likely lead to overtraining and exhaustion right before the event.
The key features of an effective warm-up include
conditioning and recovery.
low intensity and high duration.
muscle activation and dynamic stretching.
reduced heart rate and removal of waste products from exertion.
Reveal Answer
conditioning and recovery.
Conditioning refers to the main workout phase, and recovery typically occurs after exercise; neither are the primary focus of the initial warm-up.
low intensity and high duration.
Warm-ups are generally of short to moderate duration and progressively increase in intensity to prepare the body, rather than staying at a low intensity for a long time.
muscle activation and dynamic stretching.
Effective warm-ups prepare the body for performance by activating specific muscle groups and using dynamic movements to increase body temperature and range of motion.
reduced heart rate and removal of waste products from exertion.
Reducing heart rate and removing waste products are goals of a cool-down; a warm-up aims to increase heart rate and blood flow.
The process allowing the body to overcome the effects of fatigue and increase readiness for competition or future training is
flexibility in training.
recovery in training.
warm down.
tapering.
Reveal Answer
flexibility in training.
Flexibility refers to the range of motion available at a joint, which is a component of fitness rather than the restorative process of overcoming fatigue.
recovery in training.
Recovery is the physiological process that allows the body to repair tissue damage, replenish energy stores, and remove metabolic waste, thereby restoring the body's capacity for future training or competition.
warm down.
A warm down (or cool down) is a specific activity performed immediately after exercise to aid the transition to rest, but it is only one single strategy within the broader process of recovery.
tapering.
Tapering is a specific strategy involving the reduction of training load prior to a major competition to allow for peaking, whereas recovery is the general process required after any training session.
The table shows an athlete’s fitness testing results.
| Fitness test | Standard | ||||
|---|---|---|---|---|---|
| Poor | Below average | Average | Good | Excellent | |
| Illinois agility test | ✓ | ||||
| Vertical jump test | ✓ | ||||
| Sit-up test (total in 1 minute) | ✓ | ||||
| 12 m Cooper’s run | ✓ | ||||
| Sit and reach test | ✓ | ||||
| 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?
fartlek
continuous
flexibility
resistance
Reveal Answer
fartlek
Fartlek training is used to improve cardiovascular endurance and speed. The athlete's endurance (12 m Cooper's run) is rated as "Average," so it is not their biggest weakness.
continuous
Continuous training focuses on aerobic capacity. While the athlete is "Average" in this area, they have a significantly lower score in a different component of fitness.
flexibility
The table shows the athlete scored "Poor" in the sit and reach test, which is their lowest result. Since the sit and reach test measures flexibility, this is the specific training type needed to address their biggest weakness.
resistance
Resistance training improves strength. The athlete scored "Excellent" in the barbell squat and "Good" in the bench press, indicating that strength is actually their strongest area.
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.
Selected physical activity (and position, if applicable): ______________________
Reveal Answer
Analysing components of fitness
Marking Bands| Descriptor | Marks |
|---|---|
Provides a discerning analysis of the relevant components of fitness for the selected physical activity; demonstrates discerning links to the position or event requirements; determines the two most important components of fitness for the selected physical activity | 4 |
Explains the relevant components of fitness for the selected physical activity; demonstrates considered links to the position or event requirements; determines the two most important components of fitness for the selected physical activity | 3 |
Describes the relevant components of fitness for the selected physical activity; demonstrates feasible links to the position or event requirements OR identifies relevant components of fitness for the selected physical activity; determines the two most important components of fitness for the selected physical activity | 2 |
Identifies relevant components of fitness for the selected physical activity OR identifies features of the position or event | 1 |
Does not satisfy any of the descriptors above. | 0 |
Devising a microcycle
Marking Bands| Descriptor | Marks |
|---|---|
Provides a relevant two-session microcycle; explains the training sessions; makes discerning links to one specialised movement sequence in the physical activity context | 4 |
Provides a relevant two-session microcycle; describes the training sessions; makes considered links to one specialised movement sequence in the physical activity context | 3 |
Provides a microcycle with a training session; describes the training sessions OR identifies features of a training sessions; identifies a specialised movement sequence in the physical activity context | 2 |
Identifies features of a training session OR identifies a specialised movement sequence in the physical activity context | 1 |
Does not satisfy any of the descriptors above. | 0 |
Justifying training methods, principles of training and recovery principles
Marking Bands| Descriptor | Marks |
|---|---|
Provides a discerning justification of the selected training methods, principles of training and recovery principles in optimising performance; demonstrates insightful use of evidence from the devised microcycle to support how the selected training methods, principles of training and recovery principles optimise performance; makes discerning links to one specialised movement sequence in the physical activity context | 6 |
Justifies the selected training methods, principles of training and recovery principles in optimising performance; demonstrates appropriate use of evidence from the devised microcycle to support how the selected training methods, principles of training and recovery principles optimise performance; makes considered links to one specialised movement sequence in the physical activity context | 5 |
Justifies the selected training method/s and/or principle/s of training and/or recovery principle/s in optimising performance; demonstrates feasible use of evidence from the devised microcycle to support how the selected training method/s and principle/s of training and recovery principle/s to optimise performance; makes appropriate links to one specialised movement sequence in the physical activity context OR explains the selected training methods, principles of training and recovery principles in optimising performance; demonstrates superficial use of evidence from the devised microcycle to support how the selected training methods, principles of training and recovery principles optimise | 4 |
Explains the selected training method/s and/or principle/s of training and/or recovery principle/s in optimising performance; demonstrates superficial use of evidence from the devised microcycle to support how the selected training method/s, principle/s of training and recovery principle/s optimise performance in one specialised movement sequence in the physical activity context OR describes the selected training methods and/or principles of training and/or recovery principles in optimising performance; demonstrates feasible use of evidence from the devised microcycle to support how the selected training methods, principles of training and recovery principles optimise performance in one specialised movement sequence in the physical activity context | 3 |
Describes the training method/s and/or principle/s of training and/or recovery principle/s in optimising performance | 2 |
Identifies a feature from the microcycle aimed at improving performance | 1 |
Does not satisfy any of the descriptors above. | 0 |