Muscle Mechanics
Training & Recovery
Performance Psychology
Energy Systems
Game Day Tactics
100

What is the all-or-none law in muscle contraction?

All muscle fibres in a motor unit contract fully or not at all.

100

What is tapering and why is it important before competition?

Tapering reduces training load before competition to allow peak performance.

100

What is the Inverted U hypothesis?

Moderate arousal = peak performance; too high or low = decline.

100

What is the primary energy system used during a 100m sprint?

ATP-PC system – it produces ATP very quickly for explosive efforts.

100

What is a performance routine and how does it help athletes?

Routine behaviours that help athletes focus and regulate arousal.

200

Name two differences between Type I and Type IIb muscle fibres.

Type I: slow-twitch, fatigue resistant. Type IIb: fast-twitch, fatigues quickly.

200

List two aerobic adaptations and how they help endurance performance.

Increased mitochondria and capillaries help oxygen delivery and usage.

200

Describe one example of how self-talk improves performance.

E.g. “I can do this” helps control nerves and focus attention.

200

Describe the interplay of energy systems in a 400m sprint.

ATP-PC first, then anaerobic glycolysis. Aerobic kicks in late.

200

Explain how task cohesion can improve team performance.

Working together with clear roles increases motivation and success.

300

Explain the force–length relationship.

Force depends on sarcomere length — optimal overlap gives max force.

300

What are two symptoms of overtraining and how can they be prevented?

Fatigue, decreased motivation. Prevention: rest days, varied training.

300

What are the three types of goals and how do they help motivation?

Process, performance, outcome. Help break goals into achievable steps.

300

How does the body use carbs and fats differently during exercise?

Carbs provide fast energy; fats are slower but more sustainable.

300

Define social loafing and describe its impact on team dynamics.

Team members reduce effort when individual contribution is less visible.

400

Describe how motor unit recruitment affects force production.

More units recruited = more force. Recruitment increases with intensity.

400

Explain how compression garments assist in recovery.

They increase blood flow and reduce muscle soreness post-exercise.

400

Explain how imagery can help manage arousal before a competition.

Imagery creates a mental plan and reduces anxiety before performance.

400

Describe the energy system contributions in a team sport like netball.

All three systems contribute depending on duration/intensity of play.

400

Evaluate how a coach could improve group cohesion using Carron’s model.

Address environmental, personal, leadership, and team factors with strategies.

500

Explain how force–velocity and force–length relationships together influence maximal strength movements.

Force–velocity = fast = low force, slow = high force.
Force–length = optimal overlap = max force.
Together they impact heavy lifts.

500

Analyse how a poorly managed taper can negatively impact both physiological and psychological readiness.

If taper is too long/intense, athlete may detraining or feel flat.
Mentally, confidence drops and fatigue returns.

500

Discuss how an athlete’s use of relaxation, self-talk, and imagery must change under high-pressure conditions.  

Under pressure, athletes need calming imagery, focused self-talk, and slower breathing to control arousal.

500

Evaluate how energy system contributions and by-products affect pacing strategies in multi-event competitions.

Systems shift based on event.
Accumulated by-products like H+ and heat affect second events if recovery is poor.

500

Explain how poor leadership can lead to social loafing and reduced task cohesion in a team sport.  

Poor leadership causes confusion and lack of effort.
No clear roles = social loafing = weaker cohesion and performance.