Energy
What molecule provides energy for physical activity?
ATP — adenosine triphosphate.
Name four components of fitness.
Any four of: aerobic capacity, muscular endurance, speed, strength, power, flexibility and agility.
What does progressive overload mean?
The planned, gradual increase in training load so fitness continues to be optimised.
What is primary data?
Data gathered directly about the student's own performance.
What is a specialised movement sequence?
A sequence of specialised movements performed within the physical activity.
Name the three energy systems used to resynthesise ATP.
ATP–PC, lactic acid and aerobic energy systems.
What is the difference between strength and power?
Strength is the ability to produce force, while power involves producing force quickly/explosively.
Name four principles of training.
Any four: progressive overload, frequency, reversibility, intensity, duration, specificity, individuality and variety.
Give two examples of primary data that could be collected during Unit 4.
Examples include personal fitness-test results, heart-rate data, movement frequencies, W:R ratios, performance footage or results from specialised movement sequences.
What four movement characteristics does the syllabus say can be analysed in an authentic performance environment?
Frequency, direction, intensity and duration.
Which energy system predominantly provides energy for high-intensity, short-duration exercise?
ATP–PC system.
Which physiological adaptation describes an increase in muscle size following training?
Hypertrophy.
Which training method would you select primarily to improve aerobic capacity?
Continuous training, fartlek training or an appropriate variation of interval training.
What does a work:rest ratio tell us?
The relationship between the amount of time spent working and recovering during performance/training.
What should a personal training strategy consider?
Components of fitness and energy demands, relevant training methods, training principles, recovery principles, personal performance and training objectives.
Explain why more than one energy system can contribute during a physical activity.
All three energy systems contribute to ATP resynthesis. Their relative contribution changes depending on the intensity and duration of the activity.
Name four physiological responses/adaptations to training identified in Unit 4.
Any four of: VO₂ max, lactate threshold, lung capacity, effects on slow/fast twitch muscle fibres, hypertrophy, stroke volume and cardiac output.
Explain the principle of specificity.
Training should be relevant to the energy system, position-specific movements and fitness requirements of the activity.
A performer works for approximately 10 seconds and rests for 20 seconds. What is the W:R ratio?
1:2.
A student's post-training fitness data improves, but their specialised movement performance does not. What does this suggest?
Improved fitness alone may not have transferred effectively to performance. The student should analyse factors such as specificity, movement demands, training methods and how the training strategy relates to the specialised movement sequence.
A performer completes repeated high-intensity efforts with short recovery periods. Explain how the contribution of the energy systems may change across the performance.
The ATP–PC system makes a large contribution to very short explosive efforts. As efforts continue, the lactic acid system contributes more to high-intensity activity, while the aerobic system increasingly assists ATP resynthesis and recovery between efforts.
Explain how improving a relevant component of fitness could improve a specialised movement sequence.
Students must identify an appropriate component and establish a relationship with performance. For example, increased power could allow greater explosive force production during a jump, throw or acceleration.
A student's training program doesn't replicate the intensity or movements required during competition. Identify the training principle that is poorly applied and explain how you would modify the program.
Specificity. The program should include exercises, intensities, energy-system demands and/or position-specific movements that better reflect the demands of the activity.
Why should students use both primary and secondary data when analysing performance?
Primary data provides evidence about the individual's actual performance, while secondary data provides supporting information about energy, fitness and training concepts. Together they allow stronger analysis and justification of relationships and training decisions.
What evidence should be used when deciding whether to maintain or modify a training strategy?
Relevant primary and secondary data demonstrating whether the strategy met energy and fitness requirements, appropriately applied training/recovery principles and optimised performance.