SCSA Physical Education Studies Exercise physiology
15 sample questions with marking guides and sample answers · Avg. score: 61.1%
In the lead-up to an event, an élite endurance athlete would increase their carbohydrate intake. This process, also known as ‘carbohydrate loading’,
requires no change to training load leading up to the event.
increases muscle glycogen stores prior to the race.
is intended to prolong the use of fats as the major fuel source.
requires an increase to training load leading up to the event.
Reveal Answer
requires no change to training load leading up to the event.
Carbohydrate loading is typically paired with a tapering period, which involves a decrease in training load to allow glycogen stores to maximize.
increases muscle glycogen stores prior to the race.
The primary goal of carbohydrate loading is to maximize muscle and liver glycogen stores, providing a larger energy reserve for endurance events.
is intended to prolong the use of fats as the major fuel source.
Carbohydrate loading is intended to prolong the use of carbohydrates (glycogen) as the primary fuel source, delaying the onset of fatigue.
requires an increase to training load leading up to the event.
Increasing training load would deplete glycogen stores, counteracting the goal of carbohydrate loading. Athletes typically taper their training instead.
The State cross-country squad has been involved in a two-day workshop to develop their understanding of nutritional strategies in order to optimise performance on race day.
Describe two nutritional requirements a cross-country runner would need to consider on the morning of a race due to start at noon.
Reveal Answer
Answers could include:
- easily digestible foods, low in fibre and fat – prevents stomach discomfort
- carbohydrates – primary energy source for the event
- a low GI meal prior to the race – leads to the slow release of glucose into the blood stream for sustained energy over the course of the event
- a high GI snack 15–30 minutes prior to the race – quickly releases glucose into the blood stream to energise the runner at the start of the event
- hyperhydration (800 mL–1 L of fluid) – delays dehydration.
Nutritional requirement 1
Marking Bands| Descriptor | Marks |
|---|---|
Describes a nutritional requirement a cross country runner would need to consider on the morning of a race due to start at noon | 2 |
States a nutritional requirement of a cross country runner | 1 |
None of the above | 0 |
Nutritional requirement 2
Marking Bands| Descriptor | Marks |
|---|---|
Describes a nutritional requirement a cross country runner would need to consider on the morning of a race due to start at noon | 2 |
States a nutritional requirement of a cross country runner | 1 |
None of the above | 0 |
Sports drinks have been known to be recommended during or between races.
Outline two advantages of consuming sports drinks.
Reveal Answer
Sports drink contain (any 2 of the following):
- carbohydrates to assist with glycogen sparing to maintain energy
- sodium and electrolytes to assist in maintaining hydration levels
- potassium to maintain electrolyte balance and aid in muscle contraction during exercise
- water to maintain fluid levels
| Descriptor | Marks |
|---|---|
Describes two advantages of sports drinks | 2 |
Describes one advantage of sports drinks | 1 |
None of the above | 0 |
Athletes training and performing in cold environments experience certain physiological responses that can affect their overall performance. Which of the following statements is correct for situations in which athletes are exposed to extremely cold conditions? These conditions can
cause peripheral vasodilation, leading to reduced blood flow to extremities, impacting fine motor skills.
trigger shivering as a mechanism to generate heat, which may increase energy expenditure, deplete glycogen stores and lead to fatigue more quickly during exercise.
result in decreased water loss due to a decrease in ventilation rates and lower humidity, potentially leading to early onset fatigue and dehydration.
result in a decrease in core temperature, a decrease in submaximal VO max to the working muscles and a lack of coordination through shivering.
Reveal Answer
cause peripheral vasodilation, leading to reduced blood flow to extremities, impacting fine motor skills.
Cold exposure causes peripheral vasoconstriction, not vasodilation, in order to minimize heat loss from the extremities and preserve core temperature.
trigger shivering as a mechanism to generate heat, which may increase energy expenditure, deplete glycogen stores and lead to fatigue more quickly during exercise.
Shivering involves involuntary muscle contractions to produce heat, which requires additional energy and accelerates glycogen depletion, ultimately leading to earlier fatigue.
result in decreased water loss due to a decrease in ventilation rates and lower humidity, potentially leading to early onset fatigue and dehydration.
Cold environments typically increase respiratory water loss because the air is dry, and cold-induced diuresis also increases fluid loss, rather than decreasing it.
result in a decrease in core temperature, a decrease in submaximal VO max to the working muscles and a lack of coordination through shivering.
Submaximal actually increases in cold environments because the body requires more oxygen to support the additional energy expenditure from shivering.
Athletes seek to gain every advantage over their opponents through training, diet and/or supplements. Which of the following is not an advantage of anabolic steroids?
increases the performer's size, strength and power
decreases recovery time
increases alertness by raising heart rate
stimulates protein synthesis
Reveal Answer
increases the performer's size, strength and power
Anabolic steroids are known to increase muscle mass, strength, and power, which is a primary reason athletes use them.
decreases recovery time
Anabolic steroids help athletes recover faster from intense workouts, allowing them to train harder and more frequently.
increases alertness by raising heart rate
Increasing alertness by raising the heart rate is an effect of stimulants (like caffeine or amphetamines), not anabolic steroids.
stimulates protein synthesis
Anabolic steroids work by stimulating protein synthesis in muscle cells, which is the mechanism that leads to increased muscle growth.
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.
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 |
Distance runner Joshua Cheptegei holds a double world record in the 5000 m and 10 000 m track events. His training camp is located 2000 m above sea level and provides athletes with a challenging hilly terrain at high altitude. Training programs are designed to include long slow runs at the highest altitude points, and faster, shorter runs at lower altitude points.
Describe three physiological adaptations that Joshua Cheptegei would benefit from by training at a higher altitude. Explain two reasons why he would be able to train at a higher intensity closer to sea level.
Reveal Answer
Answers could include:
Physiological adaptations:
- increase in number of red blood cells (erythrocytes)/haematocrit – more oxygen can be carried to the working muscles and organs for better aerobic performance
- increase in number of mitochondria/mitochondrial density – increases the rate of energy production
- increase in myoglobin – increases the amount of oxygen stored in the muscles which improve aerobic performance
- increase in aerobic enzymes in the muscles – increases ATP/energy production
- increase in capillarisation – increases the distribution of blood/oxygen to the working muscles
- increase in haemoglobin – increased ability to carry oxygen to the working muscles for increased aerobic performance.
Reasons:
Availability of oxygen
- at sea level, the concentration of oxygen in the air is higher compared to high-altitude environments
- this means that during exercise, athletes can take in more oxygen per breath, leading to better oxygen delivery to the muscles
- increased oxygen availability enhances aerobic energy production, which is crucial for sustaining high-intensity exercise and facilitating faster recovery between bouts of activity.
Increased aerobic capacity
- athletes can maintain a higher aerobic capacity (VO2 max) during exercise at sea level than at altitude
- aerobic capacity refers to the body's ability to use oxygen to produce energy. Enhanced aerobic capacity allows athletes to perform at higher intensities for longer durations before fatigue sets in
- this results in quicker recovery times between training sessions and allows athletes to push themselves harder during workouts.
Optimal temperature/humidity
- environments closer to sea-level typically provide an optimal temperature and humidity level compared to high-altitude in that the conditions are more moderate
- moderate environmental conditions help athletes regulate their body temperature more effectively during exercise, preventing excessive overheating or dehydration
- this allows for higher-intensity sessions and quicker recovery post-exercise.
Increased gaseous exchange
- at sea level, due to the partial pressure, the diffusion of oxygen into the circulatory system is increased
- this means that during exercise, leading to better oxygen delivery to muscles
- increased oxygen availability enhances aerobic energy production, which is crucial for sustaining high-intensity exercise and facilitating faster recovery between bouts of activity.
Physiological adaptation 1
Marking Bands| Descriptor | Marks |
|---|---|
Describes a physiological adaptation that Cheptegei would benefit from by training at a higher altitude | 2 |
States a physiological adaptation that Cheptegei would benefit from by training at a higher altitude | 1 |
None of the above | 0 |
Physiological adaptation 2
Marking Bands| Descriptor | Marks |
|---|---|
Describes a physiological adaptation that Cheptegei would benefit from by training at a higher altitude | 2 |
States a physiological adaptation that Cheptegei would benefit from by training at a higher altitude | 1 |
None of the above | 0 |
Physiological adaptation 3
Marking Bands| Descriptor | Marks |
|---|---|
Describes a physiological adaptation that Cheptegei would benefit from by training at a higher altitude | 2 |
States a physiological adaptation that Cheptegei would benefit from by training at a higher altitude | 1 |
None of the above | 0 |
Reason 1
Marking Bands| Descriptor | Marks |
|---|---|
Explains why Cheptegei would be able to train at a higher intensity closer to sea level | 3 |
Describes Cheptegei’s ability to train at a higher intensity closer to sea level | 2 |
Makes a statement about training at a higher intensity closer to sea level | 1 |
None of the above | 0 |
Reason 2
Marking Bands| Descriptor | Marks |
|---|---|
Explains why Cheptegei would be able to train at a higher intensity closer to sea level | 3 |
Describes Cheptegei’s ability to train at a higher intensity closer to sea level | 2 |
Makes a statement about training at a higher intensity closer to sea level | 1 |
None of the above | 0 |
A nutrient-rich diet is a priority in any training program; however, altitude has a tendency to increase basal metabolic rate (burning more calories), while reducing appetite.
Identify the major fuel source used for energy production by Joshua Cheptegei, including the role that the glycaemic index (GI) has, and justify the type of GI foods he may consume during and immediately post-performance, to ensure adequate energy is available and recovery maximised.
Reveal Answer
The major fuel source is carbohydrates. The glycaemic index (GI) ranks carbohydrates according to their effect on blood glucose from 0 to 100, where carbohydrates are ranked high, medium or low GI.
During exercise, high GI foods break down quickly during digestion, releasing glucose rapidly into the bloodstream, which assists with glycogen sparing, prolonging energy for longer.
Post exercise, high GI foods are used because muscles are more responsive to topping up fuel supplies immediately after exercise, which enables the start of the recovery process.
Major fuel source
| Descriptor | Marks |
|---|---|
Identifies carbohydrates as the major fuel source | 1 |
Role of GI
| Descriptor | Marks |
|---|---|
Describes the role of glycaemic index (GI) as ranking carbohydrates according to their effect on blood glucose (0-100), ranking them as high, medium or low GI | 1 |
Use of high GI foods during exercise
| Descriptor | Marks |
|---|---|
Identifies high GI foods | 1 |
States they break down quickly during digestion to release glucose rapidly into the bloodstream | 1 |
States this assists with glycogen sparing to prolong energy | 1 |
Use of high GI foods post-exercise
| Descriptor | Marks |
|---|---|
Identifies high GI foods | 1 |
States muscles are more responsive to topping up fuel supplies immediately after exercise | 1 |
States this enables the start of the recovery process | 1 |
To help prevent dehydration during a triathlon, an athlete may be advised to follow which of the following hydration strategies?
200 mL fluid intake every 15 minutes
hyperhydrate on the hour
600 mL fluid intake every 20 minutes
1.5 L fluid intake for every litre of sweat being lost
Reveal Answer
200 mL fluid intake every 15 minutes
Consuming about 200 mL of fluid every 15 minutes is a standard and effective strategy to maintain hydration during prolonged endurance events without overwhelming the stomach.
hyperhydrate on the hour
Drinking large amounts of fluid infrequently (hyperhydrating on the hour) can lead to gastrointestinal discomfort and is less effective for maintaining steady hydration levels during exercise.
600 mL fluid intake every 20 minutes
Drinking 600 mL every 20 minutes equates to 1.8 L per hour, which exceeds the typical gastric emptying rate and can cause severe gastrointestinal distress or hyponatremia.
1.5 L fluid intake for every litre of sweat being lost
Consuming 1.5 L of fluid for every liter of sweat lost is a recommended strategy for post-exercise rehydration, not for fluid intake during the event itself.
Which statement is correct in reference to different altitude training regimes?
Live low – train high is the most beneficial regime, as it develops physiological adaptations to enhance the body's capacity to transport and use oxygen.
Live high – train low allows for physiological adaptations to occur plus the benefit of training with intensity.
Live high – train high is highly recommended for athletes involved in endurance events.
Live low – train low is the most beneficial regime as it allows for physiological adaptations to occur more quickly due to the ability to train with high intensity.
Reveal Answer
Live low – train high is the most beneficial regime, as it develops physiological adaptations to enhance the body's capacity to transport and use oxygen.
Living low does not provide sufficient continuous exposure to hypoxia to stimulate significant physiological adaptations, and training high limits the maximum intensity of workouts.
Live high – train low allows for physiological adaptations to occur plus the benefit of training with intensity.
The 'live high - train low' method is widely considered the most effective, as it provides the benefits of altitude acclimatization (like increased red blood cell mass) while allowing athletes to maintain high-intensity training at sea level.
Live high – train high is highly recommended for athletes involved in endurance events.
While living high provides physiological adaptations, training high prevents athletes from reaching their maximum intensity due to lower oxygen availability, which can lead to a decrease in overall fitness or detraining.
Live low – train low is the most beneficial regime as it allows for physiological adaptations to occur more quickly due to the ability to train with high intensity.
'Live low - train low' is simply standard sea-level training and does not induce the specific physiological adaptations associated with altitude training, such as increased red blood cell production.
Which of the following statements would be the most accurate to describe the use of caffeine as a method of enhancing an athlete's performance? Caffeine
regulates the nervous system and optimises arousal levels.
is a diuretic and should be avoided prior to performing.
enhances endurance performance by delaying time to exhaustion.
is primarily suited to strength-based events.
Reveal Answer
regulates the nervous system and optimises arousal levels.
While caffeine stimulates the central nervous system and increases arousal, it does not 'regulate' it and can sometimes lead to over-arousal or anxiety rather than optimizing it.
is a diuretic and should be avoided prior to performing.
Although caffeine has mild diuretic properties, research shows it does not cause significant dehydration during exercise, and its performance-enhancing benefits make it a popular pre-performance supplement.
enhances endurance performance by delaying time to exhaustion.
Caffeine is a well-documented ergogenic aid that stimulates the central nervous system, reducing the perception of effort and effectively delaying fatigue during endurance activities.
is primarily suited to strength-based events.
While caffeine can offer some benefits for strength and power, its primary and most significant performance-enhancing effects are associated with endurance and high-intensity intermittent sports.
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 |
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.
Retired Australian Diamonds Netball head coach, Lisa Alexander, had an impressive 81% winning record. As part of her role as head coach she was responsible for using periodisation to plan the training program for the squad leading up to the World Championships.
Describe the characteristics of each part of the Diamonds' training program and identify an objective Lisa may have had.
-
Pre-season:
-
In-season:
-
Off-season:
Reveal Answer
Answers could include:
Pre-season
• Characteristics that may be described (any two of the following):
- improve aerobic conditioning with high volume/low-medium intensity
- general fitness to skill-based activities
- methods of training e.g. continuous, fartlek, long-interval
- principles of training e.g. progressive overload.
• Objective of pre-season is to focus on improving aerobic conditioning to prepare athletes for the physical demands of the upcoming season so they can play out games without fatiguing and helps to prevent injury.
In-season
• Characteristics that may be described (any two of the following):
- maintain fitness levels through low-medium volume/high intensity
- methods of training e.g. refining strategies, tactics and game plans
- principles of training e.g. maintenance, peaking, recovery, taper (at the right time).
• Objective of in-season is to ensure that every player is performing optimally for competitions.
Off-season
• Characteristics that may be described (any two of the following):
- Maintain aerobic fitness through low-medium volume/low-medium intensity
- methods of training e.g. cross training, continuous training
- principles of training e.g. focus on recovery/rehabilitation (possible surgery)
- specific programs for weaknesses.
• Objective of off-season is to provide the athlete with a rest from the rigors of competition and training.
Pre-season characteristics.
Marking Bands| Descriptor | Marks |
|---|---|
Describes the characteristics of pre-season of the Diamonds' training program. | 2 |
Outlines the characteristics of pre-season of the Diamonds' training program. | 1 |
None of the above | 0 |
In-season characteristics
Marking Bands| Descriptor | Marks |
|---|---|
Describes the characteristics of in-season of the Diamonds' training program. | 2 |
Outlines the characteristics of in-season of the Diamonds' training program. | 1 |
None of the above | 0 |
Off-season characteristics
Marking Bands| Descriptor | Marks |
|---|---|
Describes the characteristics of off-season of the Diamonds' training program. | 2 |
Outlines the characteristics of off-season of the Diamonds' training program. | 1 |
None of the above | 0 |
Pre-season objective
| Descriptor | Marks |
|---|---|
Identifies an objective of pre-season. | 1 |
In-season objective
| Descriptor | Marks |
|---|---|
Identifies an objective of in-season. | 1 |
Off-season objective
| Descriptor | Marks |
|---|---|
Identifies an objective of off-season. | 1 |
Another of Lisa's responsibilities was ensuring her squad did not suffer from overtraining. Describe what is meant by 'overtraining' and outline four symptoms the Diamonds' players may experience if they are overtraining.
Reveal Answer
Definition of overtraining could be:
Overtraining is a persistent condition that occurs when exercise exceeds recovery capacity.
Any 4 of the following symptoms:
- persistent (prolonged) muscle soreness
- heaviness and weakness in muscles
- nausea
- increased incidence of injury
- prolonged fatigue and delayed recovery
- loss of appetite and weight loss
- elevated resting heart rate
- dehydration and insatiable thirst and excessive sweating
- moodiness and easily irritated
- increased anxiety/depression
- loss of competitive drive/motivation
- feeling tired and inability to relax
- altered sleep patterns/insomnia
- decreased concentration/confidence/self-esteem
- menstrual cycle stops/irregular
| Descriptor | Marks |
|---|---|
Defines overtraining as a persistent/ongoing condition | 1 |
States that it occurs when exercise (increase in volume and intensity) exceeds recovery capacity (imbalance between work and rest) | 1 |
1 mark for each correct point (up to 4 symptoms):
| 4 |
Foods with a low glycaemic index rating will release
glucose into the bloodstream slowly.
glycogen into the bloodstream slowly.
glucose into the bloodstream quickly.
glycogen into the bloodstream quickly.
Reveal Answer
glucose into the bloodstream slowly.
Correct. Low glycaemic index (GI) foods are digested and absorbed more slowly, leading to a gradual and sustained release of glucose into the bloodstream.
glycogen into the bloodstream slowly.
Incorrect. Carbohydrates from food are broken down into glucose, not glycogen, to enter the bloodstream. Glycogen is the storage form of glucose in the liver and muscles.
glucose into the bloodstream quickly.
Incorrect. Foods that release glucose quickly into the bloodstream cause rapid spikes in blood sugar and are classified as having a high glycaemic index.
glycogen into the bloodstream quickly.
Incorrect. Food is broken down into glucose, not glycogen, for transport in the blood. Additionally, a quick release is characteristic of high GI foods, not low GI foods.