HPiA
Define “healthy ageing” and give one example of a strategy that supports it.
Healthy ageing is maintaining physical, mental and social wellbeing in later years; e.g. community-based exercise programs to maintain mobility and reduce falls.
How can early detection technologies, like MRI, improve health outcomes?They can detect diseases (e.g. cancer) at early stages, increasing treatment success rates and survival.
They can detect diseases (e.g. cancer) at early stages, increasing treatment success rates and survival.
Question: Match each energy system with a sport example:
ATP/PC –
Lactic acid –
Aerobic –
ATP/PC = 100m sprint; Lactic acid = 400m race; Aerobic = marathon or cycling long-distance.
What are the measures of epidemiology?
-Mortality
- Infant Mortality
- Life Expectancy
Describe two fluid intake guidelines during prolonged exercise in hot conditions.
Drink ~500 mL water or sports drink 2 hours before exercise; during exercise, ~150–250 mL every 15–20 minutes; post‑exercise to replace fluid loss.
Explain how volunteer availability affects care for older Australians in rural areas.
Limited volunteer and carer availability reduces access to community services, leading to delayed support and increased burden on formal healthcare systems.
What are the benefits and risks of creatine supplementation?
Benefits: boosts short-duration power and muscle strength. Risks: possible dehydration, gastrointestinal upset, and not effective for all types of exercise.
Explain how interval training improves lactic acid system efficiency.
Repeated moderate‑intensity efforts with rest promote tolerance and clearance of lactic acid, delaying fatigue and increasing anaerobic threshold.
Explain one intrinsic and one extrinsic motivation strategy an athlete might use, and how each can influence performance.
Intrinsic motivation strategy: Process-oriented goal setting (e.g. "I want to improve my personal lap time by 5 seconds") fosters internal drive and self-efficacy.
Extrinsic motivation strategy: Rewards such as medals, selection, or coach praise motivate the athlete through external recognition and reinforce training consistency
Sketch an acclimatisation plan for athletes preparing for hot weather competition.
Begin 7–10 days ahead: gradually increase exposure/intensity; start with short training sessions in heat; increase duration; monitor hydration and breakdown signs; include rest/recooling strategies.
Identify two consequences of Australia’s ageing population on health service demand.
Increased demand for residential aged‑care and chronic disease management; heightened pressure on healthcare workforce and volunteers.
Why is timing of post-event protein and carbohydrate intake important?
Consuming within ~30 min–1 hr post-event helps optimise muscle recovery, glycogen replenishment, and tissue repair via the 'anabolic window'.
Describe two adaptations from aerobic training.
Increased mitochondrial density and capillarisation; enhanced VO₂ max and fat utilisation.
Explain why high humidity increases risk of heat illness.
Humidity impairs evaporation (sweat doesn’t evaporate effectively), reducing heat loss and increasing core temperature.
List three physical criteria used to determine readiness for return to play.
Pain-free movement, full range of motion, strength equal to unaffected limb, successful sport-specific tests.
Provide one benefit and one drawback of keyhole (laparoscopic) surgery.
Benefit: shorter recovery time and fewer complications; Drawback: high cost and limited availability in rural regions.
In which stage of skill acquisition (cognitive, associative, autonomous) would a performer start refining technique? Provide an example sport.
Associative stage—e.g. a junior tennis player perfecting their serve form.
What should an endurance athlete consume during an event, and why?
Energy gels or sports drinks with carbohydrates and electrolytes to sustain energy and hydration.
What are the 4 types of supplements. Breifly Describe Each.
🧪 Vitamins & Minerals
Description: Micronutrients essential for metabolic function, energy release, tissue repair, red blood cell formation, immune support, and bone health—they don’t directly provide energy but help the body use macronutrients effectively.
Example: B vitamins: support energy production and red blood cell formation
Role in Performance: Prevent deficiencies that impair energy metabolism and recovery. Supplementation is only recommended if dietary intake, specific conditions, or training loads exceed needs.
💪 Protein
Description: A macronutrient vital for muscle growth, repair, and maintenance. Protein supplements—such as whey or plant-based powders—provide convenient, high‑quality protein, especially post‑exercise.
Example: A 20–25 g whey protein shake within 30–60 minutes post-workout helps support muscle hypertrophy and recovery
Role in Performance: Accelerates repair of training stress, supports strength gains, and helps maintain lean mass. Overuse may strain kidneys, contribute to excess calorie intake, or include harmful additives.
⚡ Creatine
Description: A naturally occurring compound (found in meat and made in the body) used in supplementation (typically 3–5 g/day) to boost phosphocreatine stores, which regenerate ATP during high‑intensity anaerobic activities.
Example: Creatine monohydrate supplementation enhances power and sprint performance (e.g. repeated 100 m efforts) and supports muscle mass.
Role in Performance: Improves short-duration power output, accelerates training adaptations, and may support cognitive function in older adults. Risks include dehydration, muscle cramps, and possible weight gain from water retention.
☕ Caffeine
Description: A central nervous system stimulant found in coffee, tea, energy drinks, and supplements. Ingested in doses like 3–5 mg/kg body weight, it reduces perceived fatigue, enhances alertness, and may improve both anaerobic and aerobic performance.
Example: A cup of coffee (~200 mg caffeine) or a small caffeine pill taken ~30–60 minutes before exercise can reduce perceived exertion and improve time‑trial performance.
Role in Performance: Enhances reaction time, focus, endurance, and power; also delays fatigue. Excessive intake can cause jitteriness, sleep disruption, and is less effective in high doses
Why is psychological readiness included in return to play protocols?
Lack of confidence or fear of re-injury can lead to hesitation, poor performance, or increased risk of re-injury.
Why might emerging treatments widen health inequities
High cost and urban-centered access limit use in low‑income or remote communities, reinforcing inequity.
What is the difference between internal and external feedback? Give an example of each.
Internal (self-assessment, e.g. feel of a golf swing), External (coach feedback, e.g. video analysis).
Give one objective and one subjective method of assessing performance in team sports.
Objective: timing sprint during training; Subjective: coach’s rating of tactical decision-making in game.
Explain how skill and physical tests are used to assess readiness to return to play after injury.
Skill and physical tests—like agility drills, strength and flexibility comparisons, and match‑simulated activities—allow objective comparison of performance pre‑ and post‑injury (e.g. Illinois Agility Test or vertical jump) to verify 90–95% recovery in strength and function
Outline a mini rehabilitation progression for a mild hamstring strain.
Stage 1: rest and gentle flexibility; Stage 2: light strengthening and range work; Stage 3: gradual return to sprinting drills and sport-specific movement.