Energy Systems
What is the immediate energy source used for muscular contraction?
ATP (adenosine triphosphate).
Which component of fitness describes the ability to change direction quickly while maintaining control?
Agility.
Which training principle requires the body to work harder than its usual level?
Progressive overload / overload.
Which training method involves sustained exercise at a relatively constant intensity without rest intervals?
Continuous Training
In an exam question, what does the command word 'identify' generally require?
Name or state the relevant item; detailed explanation is not usually required.
Which energy system rapidly resynthesises ATP using phosphocreatine and predominates during a maximal 5-second sprint?
ATP-PC System
What component of fitness is assessed by a maximal 1RM bench press?
Muscular Strength
Which principle states that training should reflect the demands of the sport or activity?
Specificity
Which training method alternates periods of work and recovery?
Interval Training
What is the difference between describing a strategy and justifying a strategy?
Describing outlines what the strategy involves. Justifying explains why it is appropriate, using relevant evidence and reasoning.
Which energy system relies on anaerobic glycolysis and produces lactate during high-intensity exercise?
Lactic acid system (glycolytic system).
Which fitness test would you use to assess an athlete’s aerobic capacity, and what does it measure?
Answer: The multistage fitness test (beep test). It estimates aerobic capacity (VO₂ max) by measuring performance during progressively faster shuttle runs.
Which principle recognises that individuals respond differently to the same training program?
Individuality
Which training method varies pace and intensity throughout a continuous session, often using changes in terrain or speed?
Fartlek Training
A graph shows an athlete's heart rate increasing as running intensity increases. State one valid relationship shown by this trend.
As exercise intensity increases, heart rate generally increases to meet the body's greater oxygen and energy demands.
A runner completes a sustained 20-minute run at a steady intensity. Which energy system predominates, and why?
The aerobic system, because oxygen-dependent energy production can sustain prolonged exercise.
An athlete completes a sit-and-reach test and achieves 28 cm. Explain one limitation of using this test to assess their overall flexibility.
The sit-and-reach test primarily measures flexibility of the hamstrings and lower back, so it does not assess flexibility across all joints and muscle groups in the body.
A sprinter continues completing the same training program for several months without increasing the intensity, duration or frequency. Explain which training principle is being neglected and how this may affect performance.
The principle of progressive overload is being neglected. Without gradually increasing the training demands as the athlete adapts, improvements in fitness may plateau because the body is no longer sufficiently challenged to stimulate further adaptation.
An athlete performs 30 seconds of high-intensity work followed by 30 seconds of recovery, repeated for several rounds. Identify the method and work-to-recovery ratio.
Interval training; 1:1 work-to-recovery ratio.
An athlete's results improve after a training program. Why is this alone insufficient to prove the program caused the improvement?
Other factors may have contributed, such as maturation, prior training, nutrition, recovery, motivation or measurement error. More controlled evidence is needed to support a causal conclusion.
A basketball player performs a 3-second sprint, jogs for 20 seconds, then sprints again. Explain how the energy systems contribute across this sequence.
ATP–PC predominates during each explosive sprint. The aerobic system contributes during lower-intensity recovery and supports phosphocreatine resynthesis. The lactic acid system also contributes depending on sprint intensity, duration and repetition. All three systems work together.
A coach increases an athlete's training load substantially in one week. Explain why this may be less effective than gradually increasing the load.
Gradual progression allows adaptation and recovery. A sudden excessive increase can create excessive fatigue, increase injury risk and prevent the athlete from maintaining training quality.
A coach increases an athlete’s training intensity but does not allow sufficient recovery between sessions. Explain how the principles of progressive overload and recovery should be applied to maximise training adaptations.
Progressive overload requires training demands to increase gradually as the athlete adapts. Adequate recovery allows the body to repair and adapt to training stress. If recovery is insufficient, fatigue may accumulate, performance may decline and injury risk may increase. Balancing progressively increased training loads with sufficient recovery supports optimal adaptations and improved performance.
A coach wants to improve a basketball player's lower-body strength and power. Recommend a suitable training method and justify your choice.
Resistance training using appropriately prescribed loads and exercises such as squats. It can develop muscular strength; explosive resistance or plyometric exercises may also develop power when appropriately selected and supervised.
A coach recommends continuous training to improve a basketball player's aerobic fitness. Explain one benefit and one limitation of this method for basketball performance.
Benefit: sustained aerobic exercise can improve aerobic capacity and recovery between high-intensity efforts. Limitation: continuous steady-state training may not closely replicate basketball's intermittent changes of pace, accelerations and repeated sprints