VCAA Physical Education What are the foundations of an effective training program?
15 sample questions with marking guides and sample answers · Avg. score: 62.7%
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?
circuit training
fartlek training
continuous training
high-intensity interval training
Reveal Answer
circuit training
Circuit training typically involves moving between stations focusing on resistance or specific exercises, which does not specifically replicate the running-based demands of varying speeds over a 6.2 km distance.
fartlek training
Fartlek training, or "speed play," involves continuous running with varying bursts of high intensity followed by lower intensity recovery, perfectly mirroring the intermittent aerobic and anaerobic demands described in the game scenario.
continuous training
Continuous training involves a steady, constant intensity that targets the aerobic system but fails to address the anaerobic requirements needed for the 32 high-intensity sprints.
high-intensity interval training
While HIIT addresses the sprints, Fartlek training is more specific to this scenario because it combines the continuous nature of the total distance covered with unstructured changes in speed, rather than structured work-to-rest intervals.
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 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 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 | 35 | 35 |
| Total number of 0 to 10-second efforts (90% + MHR) | 6 | 12 |
| Total distance covered in 0 to 10-second efforts | 70 m | 50 m |
| Total distance covered during physical activity | 4.2 km | 2.2 km |
| Average heart rate | 150 BPM | 170 BPM |
| Approximate heart rate ranges | |
|---|---|
| MHR range (%) | Heart rate (BPM) |
| 40–50 | 81–101 |
| 51–60 | 102–122 |
| 61–70 | 123–142 |
| 71–80 | 143–162 |
| 81–90 | 163–182 |
| 91–100 | 183–203 |
maximum heart rate
beats per minute
Reveal Answer
Analysis and Evidence
Marking Bands| Descriptor | Marks |
|---|---|
Provides a discerning analysis of the tables to synthesise meaning when identifying the relevant components of fitness; uses comprehensive evidence from the tables to support the identification of the relevant components of fitness | 5 |
Provides an analysis of the tables to identify the relevant components of fitness; uses evidence from the tables to support the identification of the relevant components of fitness | 4 |
Describes the tables when identifying the relevant components of fitness; identifies evidence from the tables | 3 |
Identifies relevant components of fitness; identifies a relevant feature or features from the tables | 2 |
Identifies a component of fitness OR identifies a feature from the tables | 1 |
Does not satisfy any of the descriptors above. | 0 |
Training Sessions
Marking Bands| Descriptor | Marks |
|---|---|
Provides two training sessions; provides a comprehensive description of the training sessions | 5 |
Provides two training sessions; provides a detailed description of the training sessions | 4 |
Provides two training sessions; provides an appropriate description of the training sessions | 3 |
Provides aspects of a training session; describes a feature of the training session | 2 |
Provides an aspect of a training session OR identifies a feature of training sessions | 1 |
Does not satisfy any of the descriptors above. | 0 |
Methods and Principles
Marking Bands| Descriptor | Marks |
|---|---|
Uses a range of training method/s and principles of training; provides a comprehensive explanation of the links between the training sessions and the correctly identified components of fitness | 5 |
Uses a range of training method/s and principles of training; provides a detailed explanation of the links between the training sessions and the correctly identified components of fitness | 4 |
Uses training method/s and principles of training; provides an appropriate explanation of the links between the training sessions and the identified components of fitness | 3 |
Identifies a training method and a principle of training; provides a description of a link between the training session/s and an identified component of fitness | 2 |
Identifies a training method or a principle of training OR provides a description of a link between the training session/s and an identified component of fitness | 1 |
Does not satisfy any of the descriptors above. | 0 |
Justification and Optimisation
Marking Bands| Descriptor | Marks |
|---|---|
Provides a discerning justification of how the devised training sessions will optimise performance; demonstrates discerning use of the tables when linking to the identified components of fitness in the pursuit of optimal performance | 5 |
Provides a considered justification of how the devised training sessions will optimise performance; demonstrates considered use of the tables when linking to the identified components of fitness in the pursuit of optimal performance | 4 |
Provides an appropriate explanation of how the devised training sessions will optimise performance; demonstrates appropriate use of the tables when linking to the identified components of fitness in the pursuit of optimal performance | 3 |
Provides a feasible explanation of how the devised training session/s will optimise performance; demonstrates feasible use of the tables when linking to the identified components of fitness in the pursuit of optimal performance | 2 |
Provides a description of how the devised training session/s will optimise performance OR identifies a feature from the tables linking to an identified component of fitness | 1 |
Does not satisfy any of the descriptors above. | 0 |
From a physiological perspective, which fitness test is most appropriate to measure the anaerobic capacity of a track sprint cyclist?
SEMO Agility Test
VO max test
30-second Wingate test
vertical jump test
Reveal Answer
SEMO Agility Test
The SEMO Agility Test measures agility and maneuverability, not anaerobic capacity, making it inappropriate for assessing a sprint cyclist's energy systems.
VO max test
A VO max test measures maximal oxygen uptake, which is the gold standard for assessing aerobic capacity, not anaerobic capacity.
30-second Wingate test
The 30-second Wingate test is performed on a cycle ergometer and specifically measures peak anaerobic power and anaerobic capacity, making it highly specific and ideal for a track sprint cyclist.
vertical jump test
While the vertical jump test measures lower body explosive power, it assesses immediate anaerobic power rather than sustained anaerobic capacity, and lacks the sport-specific movement of cycling.
Explain how data collection during games analysis can assist with planning in the remaining features of an effective individualised training program.
Reveal Answer
Data collection during games analysis greatly assists with delivering an effective individualised training program. Specifically, it can be used to ensure the identification of specific training objectives for the athlete, determine work volumes, frequency, intensity and duration of sessions elements, and provide key insights into the formation of individualised tapering and recovery objectives.
Data collection can be used to identify an athlete’s strengths and weaknesses in related components of fitness. Once identified, the training program can be individually tailored to ensure there is a focus on improving weaknesses and maintaining strengths. The training program then becomes solely focused on the athlete’s individual needs. This can then be used to set and measure specific training objectives, ensuring the delivery of an effective individualised training program.
Once the data has been used to establish specific training objectives, the training program can then manipulate work volume, frequency, duration and intensity of set training activities to cater for the identified components of fitness requiring training. For example, if an effort determines they require a focus on being able to work for longer periods at submaximal levels, the program will modify their duration and frequency to suit accordingly, e.g. 70% MHR for 45 minutes.
Games analysis data can also provide individualised insight into the specific tapering and recovery requirements of an athlete. The data can indicate pre- or post-game recovery requirements of the athlete and be used to determine individualised tapering periods to optimise game performance.
Training Objectives
Marking Bands| Descriptor | Marks |
|---|---|
Explains how games analysis data can be used to assist in developing individualised and specific training objectives to achieve a desired outcome | 3 |
Describes how games analysis data can be used to assist in planning individualised and specific training objectives to achieve a desired outcome | 2 |
Identifies a feature of games analysis for meeting specific training objectives | 1 |
Does not satisfy any of the descriptors above. | 0 |
Work Volume/Intensity
Marking Bands| Descriptor | Marks |
|---|---|
Explains how games analysis data can be used to assist in developing individualised work volume, frequency, intensity and duration to achieve a desired outcome | 3 |
Describes how games analysis data can be used to assist in planning individualised work volume, frequency, and/or duration to achieve a desired outcome | 2 |
Identifies a feature of game analysis for individualising work volume, frequency, intensity and/or duration | 1 |
Does not satisfy any of the descriptors above. | 0 |
Tapering/Recovery
Marking Bands| Descriptor | Marks |
|---|---|
Explains how games analysis data can be used to assist in developing individualised tapering and recovery plans to achieve a desired outcome | 3 |
Describes how games analysis data can be used to assist in planning individualised tapering and/or recovery plans to achieve a desired outcome | 2 |
Identifies a feature of game analysis for individualising tapering and/or recovery plans | 1 |
Does not satisfy any of the descriptors above. | 0 |
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 |
To ensure fitness testing is valid, it is important to
select a test that measures the intended fitness component.
obtain informed consent.
check and calibrate the equipment.
complete the warm-up routine.
Reveal Answer
select a test that measures the intended fitness component.
Validity refers to a test measuring exactly what it claims to measure, so selecting a test specific to the intended fitness component is the definition of ensuring validity.
obtain informed consent.
Obtaining informed consent is a crucial ethical and legal requirement for participant safety, but it does not impact the scientific validity of the test.
check and calibrate the equipment.
Checking and calibrating equipment ensures the reliability and accuracy of the results, rather than the validity of the test itself.
complete the warm-up routine.
A warm-up routine is essential for injury prevention and optimal performance, but it does not determine whether the test measures the correct fitness component.
Describe two contributions fitness testing makes in developing athlete training programs.
Reveal Answer
Fitness testing makes various contributions to developing athlete training programs. Fitness testing can help determine athlete performance capabilities by establishing baseline test results prior to commencing a general fitness development training program. Repeating fitness testing can measure improvement of targeted fitness components throughout a training program.
Additionally, fitness testing can be used for specific athlete objectives identified during game analysis/performance evaluation or when returning from injury.
The process of using fitness testing to identify areas that will underpin the w/r, duration and intensity of training sessions within a program ensures appropriate sequencing.
First Contribution
Marking Bands| Descriptor | Marks |
|---|---|
Provides characteristics and features of a contribution fitness testing makes to developing athlete training programs | 2 |
Identifies a role fitness testing contributes to developing athlete training programs OR provides a characteristic of how fitness testing contributes to developing athlete training programs | 1 |
Does not satisfy any of the descriptors above. | 0 |
Second Contribution
Marking Bands| Descriptor | Marks |
|---|---|
Provides characteristics and features of a second contribution fitness testing makes to developing athlete training programs | 2 |
Identifies a second role fitness testing contributes to developing athlete training programs OR provides a characteristic of how fitness testing contributes to developing athlete training programs | 1 |
Does not satisfy any of the descriptors above. | 0 |
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.
Reveal Answer
In volleyball, the outside hitter needs to have high explosive power to optimise the height and power of a spike, along with high agility to assist in blocking defence and opposition movements. Fitness testing for this position could determine baseline test results for these attributes and other relevant fitness components using tests for power and agility, such as the vertical jump test, the seated medicine ball throw and the Illinois agility test.
From this ongoing and targeted data collection, a coach creates the opportunity to track growth across a training program.
Fitness testing can also be used to devise training sessions. Training objectives specific to the athlete can be optimised with the required training methods and principles of training. Fitness testing results can be used to identify growth or maintenance areas for the athlete in various stages of training or when recovering from injury and pursuing a return to preinjury fitness. An example of this is a blocker in volleyball completing a vertical jump test to determine if they have returned to preinjury heights or if further conditioning is required.
First Contribution
Marking Bands| Descriptor | Marks |
|---|---|
Applies one identified contribution of fitness testing to address specialised movement sequences in a position- or event-specific context | 3 |
Describes the appropriate application of one identified contribution of fitness testing to address specialised movement sequences in a position- or event-specific context | 2 |
Identifies a feature of applying one identified contribution of fitness testing | 1 |
Does not satisfy any of the descriptors above. | 0 |
Second Contribution
Marking Bands| Descriptor | Marks |
|---|---|
Applies a second identified contribution of fitness testing to address specialised movement sequences in a position- or event-specific context | 3 |
Describes the appropriate application of a second identified contribution of fitness testing to address specialised movement sequences in a position- or event-specific context | 2 |
Identifies a feature of applying a second identified contribution of fitness testing | 1 |
Does not satisfy any of the descriptors above. | 0 |
An athlete has their heart rate data collected as part of an activity analysis. Heart rate data could be used to help design a training program by first identifying
the muscle groups used.
appropriate fitness tests.
the contribution of the energy systems.
any error correction required in the athlete's movement.
Reveal Answer
the muscle groups used.
Heart rate data measures overall cardiovascular exertion and cannot identify which specific muscle groups are being activated during an activity.
appropriate fitness tests.
While heart rate might be monitored during a fitness test, the selection of appropriate tests is based on the specific fitness components required for the sport, not the heart rate data itself.
the contribution of the energy systems.
Heart rate is a reliable indicator of exercise intensity, which allows coaches to determine the predominant energy systems (aerobic or anaerobic) being utilized during the activity.
any error correction required in the athlete's movement.
Identifying movement errors requires biomechanical analysis, such as video observation, rather than physiological data like heart rate.
A biopsy from a quadriceps muscle of a track athlete found the following characteristics:
- moderate mitochondrial density
- intermediate capillary density
- high glycolytic capacity.
Which of the following options is correct?
Fibre type: IIa | Athlete's event: 400 m
Fibre type: IIa | Athlete's event: 100 m
Fibre type: IIb | Athlete's event: 400 m
Fibre type: IIb | Athlete's event: 100 m
Reveal Answer
Fibre type: IIa | Athlete's event: 400 m
Type IIa fibers are fast oxidative-glycolytic, characterized by moderate mitochondrial and capillary density with high glycolytic capacity. These traits make them ideal for sustained power events like the 400 m sprint.
Fibre type: IIa | Athlete's event: 100 m
While the fiber type is correctly identified as IIa, a 100 m sprint relies predominantly on Type IIb (fast glycolytic) fibers for explosive, short-duration power.
Fibre type: IIb | Athlete's event: 400 m
Type IIb fibers have low mitochondrial and capillary density, not moderate or intermediate, and are better suited for shorter, more explosive events than the 400 m.
Fibre type: IIb | Athlete's event: 100 m
Although a 100 m sprinter would have a high proportion of Type IIb fibers, the biopsy characteristics describe Type IIa fibers, as Type IIb fibers have low densities of both mitochondria and capillaries.
The purpose of a pre-participation health screening is to
identify the strengths and weaknesses of an athlete.
provide motivation for an athlete.
identify any health risks for an athlete.
provide information to an athlete about how the test is performed.
Reveal Answer
identify the strengths and weaknesses of an athlete.
Identifying strengths and weaknesses is the purpose of fitness testing or performance assessments, not a health screening. Health screenings focus on medical safety rather than athletic ability.
provide motivation for an athlete.
While goal-setting and fitness testing might provide motivation, a health screening is a medical evaluation designed to ensure safety, not to motivate the athlete.
identify any health risks for an athlete.
The primary goal of a pre-participation health screening is to identify underlying medical conditions or risk factors that could make exercise unsafe for the individual.
provide information to an athlete about how the test is performed.
Providing information about test protocols is part of the informed consent process, not the purpose of the health screening itself.
Which one of the following is the most suitable to test anaerobic capacity for an under-16 basketball team?
vertical jump
phosphate recovery test
30-second Wingate test
multi-stage fitness test
Reveal Answer
vertical jump
The vertical jump measures anaerobic power (explosive leg strength) rather than anaerobic capacity.
phosphate recovery test
The phosphate recovery test measures anaerobic capacity and mimics the intermittent, high-intensity nature of basketball, making it highly practical and suitable for a team setting.
30-second Wingate test
While the Wingate test measures anaerobic capacity, it requires specialized laboratory equipment (a cycle ergometer) and tests one person at a time, making it less practical for an under-16 team.
multi-stage fitness test
The multi-stage fitness test (often called the beep test) is designed to measure aerobic capacity ( max), not anaerobic capacity.
Gathering heart rate data as part of an activity analysis provides which example of physiological information that can inform the design of a training program?
skill frequencies
movement patterns
muscle groups and actions
energy system contribution
Reveal Answer
skill frequencies
Skill frequencies refer to how often specific technical actions are performed, which is tactical or biomechanical data rather than physiological information measured by heart rate.
movement patterns
Movement patterns describe the physical paths and types of locomotion used, which are typically tracked via GPS or video analysis rather than heart rate monitors.
muscle groups and actions
Identifying specific muscle groups and actions requires biomechanical analysis or electromyography (EMG), as heart rate only indicates overall cardiovascular exertion.
energy system contribution
Heart rate data reflects the cardiovascular intensity of an activity, allowing coaches to estimate the relative contributions of the aerobic and anaerobic energy systems.
An athlete is completing the training session shown in the table.
| Sets | 3–6 |
|---|---|
| Repetitions | 4–6 |
| Load | 60–80% |
| Rest | 3 minutes between sets |
| Speed | fast/explosive |
Which component of fitness is being targeted?
power
strength
flexibility
muscular endurance
Reveal Answer
power
This is correct because power is defined as force multiplied by velocity (). The specific combination of moderate loads (60–80%), low repetitions, long rest periods, and most importantly, "fast/explosive" speed is designed to maximize the rate of force production.
strength
While the repetition range is similar to strength training, pure strength protocols typically utilize heavier loads (>85% 1RM) and do not emphasize "fast/explosive" speed, focusing instead on maximal force production regardless of velocity.
flexibility
Flexibility refers to the range of motion around a joint and is developed through stretching exercises, not through resistance training parameters involving sets, repetitions, and loads.
muscular endurance
Muscular endurance training requires high repetitions (typically >12), lower loads (<67% 1RM), and shorter rest periods (<30-60 seconds) to train the muscles to resist fatigue over time.