Making Teaching Stick!

HOW TO GUIDE: Short & Extended response test questioning for Senior Exercise & Sports ScienceJenny Hall (Canberra Girls Grammar School)

jennifer.hall@cggs.act.edu.au

@JennyHallCGGS

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Knowledge type Questions = Functional Anatomy & Physiology

Low level thinking = Can you list three agonist and antagonist muscle pairs?

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From superior to inferior, can you recall the five regions of the spinal column?

a) cervical, thoracic, sacrum, lumbar, coccyxb) cervical, thoracic, lumbar, sacrum, coccyxc) thoracic, cervical, lumbar, coccyx, sacrumd) cervical, lumbar, thoracic, sacrum, coccyx

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The pectoralis major is attached to the humerus and the sternum. When performing a forehand shot in tennis, can you select which attachment is the origin and which is the insertion?

a) Sternum = origin; humerus = insertionb) Sternum = origin; humerus = originc) Sternum = insertion; humerus = origind) Sternum = insertion; humerus = insertion

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How would movement happen if muscles did not have the characteristic of contractibility?

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How can the quadriceps muscle group aid in the flexion, instead of extension of the lower leg?

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The bony thorax doesn’t provide nearly as much protection for the heart as the cranium does for the brain. However, its more open structure is advantageous. How would you describe this?

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Netball at the elite level is a fast and furious game where the ball can travel down the court at great speeds. Short passes are often required, but at other times longer passes are the best option. How would you explain why a muscle varies its intensity of contraction to perform short and longer passes?

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If a muscle is pre-stretched rapidly during an eccentric contraction, the concentric contraction that immediately follows will be more forceful. How would you show a long jump athlete how to use this knowledge to enhance his performance?

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What is the main function of tendons?

a) To join muscle to bone, thus facilitating the capacity for movementb) To join bone to bone, thus increasing joint stabilityc) To protect the end of each bone, thus reducing frictiond) To store synovial fluid, thus releasing it to reduce friction when necessary

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One characteristic of slow twitch muscle fibres is relatively slow speed of contraction.State two other characteristics of slow twitch muscle fibres.

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When does abduction and adduction happen? Outline two sporting examples where abduction and adduction are significant.

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Which joint actions are occurring in moving from position 1 to position 2 as shown in figure 8.1?

a) Extension of the knees, plantar flexion of the anklesb) Flexion of the knees, dorsi flexion of the anklesc) Adduction of the arms and legs, flexion of the wristsd) Abduction of the arms and legs, extension of the wrists

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Using the colour photo of the Right Lower Thigh (Cross Section View), name the following structures:

3. 20. 11.

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Name the main muscle (or muscle group) primarily responsible for the following

movements:

a) Flexion of the knee

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b) Flexion of the trunk

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c) Plantar flexion

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d) Dorsiflexion

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e) Extension of the elbow

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f) Extends the head, elevates the clavicle

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Why do anatomical structures influence movement efficiency?

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The following diagram is a representation of the ratio of red to white muscle fibres in the

quadriceps of three subjects.

a) Which diagram, A, B, or C, best represents the fibre ratio of an elite 100m sprinter?

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Study the diagrams below and answer the following questions:a)

Name of the muscle _________________________________________

Where is the Origin point_____________________________________

Where is the Insertion point___________________________________

State the prime moving action of this muscle______________________

_________________________________________________________

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(4 marks)

b) Lateral view

Name of the muscle __________________________________________

Where is the Origin Point ______________________________________

Where is the Insertion Point ____________________________________

State the prime moving action of this muscle_______________________

__________________________________________________________

(4 marks)

c)

Name of the muscle __________________________________________

Where is the Origin Point _____________________________________

Where is the Insertion Point ___________________________________

State the prime moving action of this muscle_______________________

__________________________________________________________

(4 marks)

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Comprehension type Questions = Sports Nutrition

Low level thinking =

Athletes use sport drinks to regularly hydrate during various forms of exercise. Can you explain 3 predominant advantages that sports drinks offer in comparison to water?

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There are a number of illegal substances and techniques that are used by athletes to increase red blood cell count. International Sport Authorities have banned these substances and techniques. List one illegal substance or technique that will increase an athlete’s red blood cell count. How would you classify two potential risks of using such a substance or technique?

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It is important to refuel your body after exercise. In particular, if you are competing more than twice in one day, how well you eat will make a huge difference to recovery and performance in subsequent events.

a) Discuss why it is important to refuel the body after exercise? (1 mark)

b) Provide two examples that would be suitable to eat or drink one to two hours between events and compare and contrast reasons for this choice? (3 marks)

c) What is the most common nutritional cause of tiredness in athletes? (1 mark)

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How would you rephrase the meaning of the following statement, ‘Foods with a low glycaemic index are better’?

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Athletes should not consume alcohol while training, competing and recovering. How would you summarise the negative effect on sports performance?

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The nutritional intake of iron by female endurance athletes is an aspect usually given specific attention. What can you say about this?

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What facts or ideas show the optimal time for an athlete to eat if their primary goal is to lose weight or to improve performance?

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When recovering from the rigours of an AFL match, players should attempt to replenish carbohydrate as soon as possible.

a) Identify what type of food would best be consumed within 30 minutes of cessation of the match? (1 mark)

b) What is the main idea of carbohydration and how can it assist the athlete during or following performance? (2 marks)

c) Infer why protein would be recommended as part of the recovery diet. (1 mark)

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Athletes should make changes to their diet in order to compensate for their level of training. Identify THREE of the changes that could be made and which is the best answer?

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Which statements support the best option when selecting a sports drink for an endurance athlete?

a) Select a sports drink that has less than 6 grams of carbohydrate per 100mLb) Select a sports drink that has more than 8 grams of carbohydrate per 100mLc) Select a sports drink that has approximately 6-8 grams of carbohydrate per 100mLd) Select a sports drink that suits your taste and budget, the amount of carbohydrate

per 100mL should not be your main priority

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Imagine you are a weight-class elite athlete living at the Australian Institute of Sport. How do you lose weight when you are in heavy training without getting tired from having an energy deficit? State or interpret in your own words.

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Application type Questions = Biomechanics

High level thinking =

Refer to the following diagram, which shows the bowling action of Jessie the bowler:

a) Name and show your understanding of a different biomechanical principle that Jessie is applying at each of the following stages of her bowling action.

i. The bowler takes a long run-up. (2 marks)

ii. The bowler’s hips rotate to the front before she releases the ball. (2 marks)

b) How would you use two biomechanical principles other than those you named in part (a) to explain how their efficient application will lead to successful performance in sporting skills of your choice.

(i) Biomechanical principles:

Application: (3 marks)

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Refer to the following diagrams, which show the timing involved in the sequential summation of force:

(a) The sequential summation of force is a biomechanical principle applied in order tomaximise force in throwing skills.

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Can you make use of these facts to explain this biomechanical principle? (2 marks)

(b) Explain which one of the diagrams above better represents the correct timing sequenceto maximise the summation of force. (2 marks)

(c) What sporting examples can you find to identify and explain a potential problem in the application of this biomechanical principle? (3 marks)

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Refer to the following diagram, which shows the four stages of a volleyball spike requiring a maximum effort:

How would you organise three biomechanical principles that allow the player to successfully complete the first three stages of the volleyball spike? (6 marks)

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To maximise speed/force summation, what approach would you use?

a) Momentum is transferred from smaller body parts to larger body parts, and speed increases up to a maximum point

b) Momentum is transferred from central body parts to distal body parts just as one slows down to ensure that the other speeds up

c) Momentum is transferred from a linear plane to an angular planed) Momentum is transferred from larger body parts to smaller body parts just as

the previous part has reached its maximum speed

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The illustration shows a gymnast performing a back somersault while changing body positions when airborne.

(a) Circle the correct response. (1 mark)

During the tuck phase of the back somersault, angular momentum will

increase. decrease. remain constant.

(b) On the axes below, graph the relative change in the moment of inertia, the angularvelocity and the resulting angular momentum in the somersault from just after the take offphase to the tuck phase, then to just before the landing phase. Label your lines clearly. (3 marks)

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(c) Assuming angular momentum is fixed, what other way would you describe two variables that limit the number of somersaults this gymnast can complete once airborne. (2 marks)

Variable one:

Variable two:

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In the photograph below, two sprinters have just reacted to the starter’s gun. From yourunderstanding of Newton’s Laws of Motion, answer the following questions.

(a) In relation to Newton’s First Law, what would result if the leg muscles in the sprint were compromised? (2 marks)

(b) Assuming that both sprinters are exerting the same amount of force, how would you apply what you learned to discuss why one might accelerate at a faster rate off the blocks? Relate your answer specifically to Newton’s Second Law. (3 marks)

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One of Stephanie Gilmore’s goals is to include aerials in her surfing regime. Refer to the following photograph, which shows Stephanie performing an aerial manoeuvre:

Source: www.sportydesktops.com

How does she use rotary inertia to her advantage in this manoeuvre and what other elements would you choose to change for a more successful performance?

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Weight and height give a unique speed advantage in 100m sprinting. To discover the answer, what questions would you ask Usain Bolt in an interview?

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Analysis type Questions = Sports Performance

High level thinking =

What are the training features most suited to an elite basketball player?

a) Anaerobic interval, ballistic flexibility, elastic resistanceb) Anaerobic interval, continuous, hydraulic resistance c) Aerobic interval, static flexibility, free weightsd) Circuit, dynamic flexibility, free weights

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How is stroke volume related to cardiac output on aerobic performance? (3 marks)

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If the work:rest ratio is changed from 1:3 to 1:1 for interval training, what effect do you think this will have on the repeated use of energy system(s) for subsequent repetitions?

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The training year can be divided into three main periods or macrocycles. What is the theme of the first of these periods and analyse its purpose?

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An Exercise Science student completed a physiological analysis of Roger Federer during a David Cup tennis match. Federer was playing singles.

The following information was collected during Federer’s performance:

Sideways shuffle 46Lunges 25Rapid direction changes 65Volleys at the net 53

a) Which component of fitness do these statistics indicate is important in tennis?b) What fitness test could you suggest to be used to measure the component of fitness

identified in a).

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Can you list the parts of the energy systems contributing most to ATP production for the following stages of an 800m run (1 minute 45 seconds)? (4 marks)

Stage of 800m race Predominant energy system supplying ATPFirst 40m jostling for position around the bendEnd of the first lap (400m = 57 seconds)600m markFinal 20m sprint to finish line

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Two Year 12 Exercise Science students decided to complete short interval training as part of a training program undertaken by all of the class. An outline appears below:

Student A Student B6 x 15m sprints every 30 seconds 6 x 15m sprints every 60 seconds

a) What conclusions can you draw about the energy system interplay evident during training undertaken by Student A for the first, second and last sprint (3 marks)

b) Can you make a distinction between the differences, if any, likely to occur in energy system contribution to the training undertaken by Student B when compared to that of Student A (2 marks)

c) For each student, discuss the most likely fatigue causing factor and explain how this would occur (4 marks)

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How would you classify Fartlek training or ‘speed play’

a) Set exercises interspersed with high intensity intervalsb) Split intervals of rapid work and active or passive recoveryc) Continuous efforts interspersed with high intensity intervalsd) Intense continuous activity interspersed with short intervals

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How would you categorise the method of training primarily focusing on the development of muscular power?

a) Fartlek trainingb) Swiss ball trainingc) Plyometric trainingd) Circuit training

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The following table outlines a fixed load circuit training program for a 17 year old female state level hockey player who plays on the wing. When undertaking this circuit the player performs three sets of each exercise using the half score from the initial test. Her aim is to reduce the time taken to complete the three sets from 20 minutes to 17 minutes. Each time she performs a training session she records her working heart rate and the time and date of the training session

Stations Score for 1 minute Half scoreSit ups 60 reps 30Agility run 10 reps 5Push ups 40 reps 20Shuttle sprints 12 reps 6Medicine ball throws 20 reps 10Initial time (3 sets) 20 minutesTarget time 17 minutes

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a) What is the function of frequency and how can this training principle be applied to this training method if this player if to improve?

b) How does medicine ball throw fulfil the principle of specificity for this athlete?c) Outline two advantages of circuit training

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What evidence can you find to suggest why high intensity aerobic training performed by swimmers is best conducted under an interval program?

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What is the relationship between the multistage 20 metre shuttle run test compared to a treadmill VO2 max test?

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Explain how a resistance (weight) training program for a sprinter would differ significantly from that of an endurance athlete. Can you identify the different parts of their training program?

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What is the ‘trade-off’ between performing an active recovery following increased energy contribution from the lactic acid system and resynthesis of PC to be used by the other anaerobic energy system?

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Synthesis type Questions = Exercise Physiology

High level thinking =

What changes would you make to the sliding filament theory of muscular contraction to make it even more functional? (this would be a great extended response question!)

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Physiological changes will occur when athletes undertake a long term aerobic training program to increase their VO2 maximum.

a) List two skeletal muscular features that will change and indicate the nature of the change.

b) Explain how you would improve each of the changes listed in Part a) to help the athlete improve performance even further.

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a) What would happen to an individual’s stroke volume at rest as a result of a 12 month aerobic training program compared to the pre training program condition?

b) Explain why a trained endurance athlete will generally have a lower resting heart rate than an untrained person of the same age, body weight and gender?

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An untrained, 21 year old healthy female undertook a six month training program with equal emphasis on aerobic and anaerobic power training. The table below summaries the percentage improvements after the training program for various physiological traits:

Physiological characteristics Percentage improvementVO2 maximum 22Glycolytic enzymes 60Mitochondrial number 18Hypertrophy of fast twitch fibres 47Increase in lean body mass 24Capillarisation 14

a) Was greater overall improvement achieved in aerobic or anaerobic capacity?b) Is the following statement TRUE or FALSE? ‘From the results of the training program,

it is likely that the number of fast twitch fibres was greater than the number of slow twitch fibres prior to training’

c) Can you elaborate on one physiological reason for your answer to Part b)?

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The hamstring muscle group is involved in producing flexion at the knee joint. Using the diagram below, describe the process occurring in the sarcomere during knee flexion. Can you propose an alternative diagram OR explanation for knee extension? (6 marks)

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Can you invent an analogy that compares a tug of war contest to the sliding filament theory of muscle contraction?

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There are a number of chronic (long term) physiological adaptations that may improve the performance of an athlete with regular and long-term training. The graph below shows the number of capillaries per muscle fibre for an untrained athlete and an endurance-trained athlete:

a) State one other chronic physiological adaptation that may occur in the muscles as aresult of a long-term endurance training program. (1 mark)

b) How could you adapt the untrained athletes program to create a different chronic adaptation to muscle? (2 marks)

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Chronic skeletal muscle adaptations to training.

a) From the data presented in the graph, what type of training is most likely to lead to the improvements shown? How would you test this assumption? (3 marks)

b)

i. Are the improvements shown more likely to occur in fast-twitch or slow-twitch fibres? (1 mark)

ii. Using the data provided, justify your answer to part i. (3 marks)

iii. Suppose you could increase the number of muscle fibres or the size of the muscle fibres, what would you do? (2 marks)

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What could be done to minimise muscle fatigue during high intensity anaerobic training?

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What could be done to maximise energy release from the breakdown of ATP = ADP + Pi in skeletal muscle?

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What way would you design a motor unit to increase athletic performance?

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Novak Djokovic (above) is renowned for stretching as part of his pre and post-game preparation. Even during a match he is known for taking medical time outs to stretch during the Australian Open Tennis Championships.

Upon contraction, what would happen to the length of the A-Band in the myofibrils of this hamstring muscle group compared to rest? (2 marks)

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‘Muscle contractions are relatively smooth and vary in stimulation and strength as different demands are placed on them’. Can you formulate a theory for this statement?

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Can you predict the outcome when a nerve impulse (or action potential) reaches a skeletal muscle fibre at the neuromuscular junction and what role does the calcium play in muscular contraction?

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What facts can you compile that would increase the structure and flexibility of a skeletal muscle fibre?

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Can you construct a model (diagram) of a sarcomere at rest and at the end of a contraction, and identify each of the areas. In words, how would the intensity of contraction change this model?

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Can you think of an original way for muscle cells to generate more ATP from using glycogen? What are the disadvantages of this process in the muscle cell?

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At the Commonwealth Games, an Exercise Science student noticed that the long jumpers sat down and rested in between their jumps but the 200m sprinters did an active recovery of stretching and high exercise after their heat. How would you estimate the physiological results of these two types of recoveries to the athletes?

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Analyse the graph below, comparing the S.O. muscle fibres of various athletes in an untrained athlete. What should you see?

a) the SO fibres are typically higher in percentage than in sprintersb) the SO fibres are greater in number, rather than sizec) are higher in FG fibres than middle distance runnersd) are higher in SO fibres than in middle distance runners

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Relate each region of the sarcomere to the presence of thick and thin myofilaments. (3 marks)

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Diagram the force production, twitch speed, and fatigue curve for the different muscle fibre types. (3 marks)

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Evaluation type Questions = Sports Psychology

High level thinking =

A basketball player indicates that their motivation for playing by saying ‘Show me the money’. Do you agree with this type of motivation? Critically evaluate the motivation he uses and the implications for future performance. (10 marks)

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The graph below shows the effects of a pep talk on the activation levels of four taekwondo athletes prior to their final qualifying bouts.

In your opinion which athlete benefits most from the talk?

(A) Athlete 1(B) Athlete 2(C) Athlete 3(D) Athlete 4

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The graph below shows the pattern of pre-competition anxiety for high trait anxiety and low trait anxiety youth power lifting competitors prior to their first competitive bout.

a) Which competitor (A or B) is the low trait anxiety athlete? (1 mark)

b) How would you prove three trends in the graph data? (3 marks)

c) What likely change would you expect to the graph as the competitors gain more experience? (1 mark)

*************************************Can you assess the importance of TWO different types of motivation that can affect performance? Provide examples to justify your response.

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Would it be better if athletes worked towards personal goals which are more motivating than just working towards a winning performance? Critically analyse this question. (10 marks)

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Ian Thorpe once commented ‘I have never lost a race’. Why did he choose to think this way? Critically examine what he meant by this statement by analysing the dimensions of motivation. (10 marks)

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a) Anxiety often causes athletes to ‘choke’ and leads to poorer performance. List two psychological effects anxiety has on performance. (2 marks)

b) What two psychological practices would you recommend that could be used to reduce anxiety levels (2 marks)

c) Tests have revealed that athletes who are less anxious are able to transport more oxygen to working muscles. How would you rate the benefits to aerobic athletes and all recovery strategies? (4 marks)

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Competitor A

Competitor B

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Please read the following.

Professional athletes often lose matches or races at the elite level because they inadvertently shift their focus from the win they are about to have to the consequences of losing or closing out a race. Those who watched the 2004 Athens Olympic Women’s 8 rowing gold medal final witnessed a classic psychological “choke” situation. The question is: Did Sally Robbins lose the final from what appeared to be a commanding position because she lacked the requisite technical and physical skills, or was it a clear case of an ineffective attentional focus? One can imagine the high levels of stress in that situation which may have led Sally to shift her focus inwards to a point where she became overly analytical and unable to read and react to what was occurring in the race. The negative spiral initiated by ‘a fear of failure’ and ‘not living up to her expectations’ seemed to proceed unabated until the race ended with Robbins barely able to pull the oar out of the water and maintain a strong upright position in the boat. It seems that all the technical and physical skills in the world cannot make up for the inefficient application of mental preparation and concentration, certainly not in high performance situations.

After the race Sally Robbins said – ‘in my personality – I like to please others – I try to do things beyond my capabilities’. Her team mates suggested that ‘she removes herself from the situation – this is how she deals with it – as if pretending she wasn’t even there’.

Predict and Evaluate what Robbins could have done to mentally prepare and effectively focus her attention during the Women’s 8 final. What would you cite to defend these actions? (8 marks).

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The following profiles describe two athletes and their sports:

Athlete A Athlete BElite individual target sport athlete Elite team/territorial sport athleteMaintains a low heart rate and controlled breathing

High levels of physical exertion

Maintains intense focus and concentration Performs under pressure from opponentsConsiders a range of environmental factors Loud spectators and game commentarySpectators are kept quiet Party-like atmosphere with music over public

address system

How would you evaluate TWO psychological strategies that each of these athletes would employ to enhance motivation OR manage anxiety? (8 marks)

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A tennis player is competing in a national competition for the first time. At the state level the player’s performance is outstanding, showing complete control in all aspects. At the nationals, the tennis player experiences butterflies in the stomach, increased respiration and feeling nauseous.

a) Describe why the athlete is experiencing the problems and what two other possible symptoms may be present. (3 marks)

b) Describe two possible effects of the symptoms experienced in the player’s performance. (2 marks)

c) During the tennis match how could you determine which attentional styles could be used to maximise concentration as compared to a player in a team sport about to take a free kick/throw. (4 marks)

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Critically compare and contrast a task oriented mindset and an ego-oriented mindset. What choice would you make? Analyse why a task oriented climate is often said to be more beneficial in sustaining an athlete’s motivation for their sport. (10 marks)

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What two psychological practices would you select that a 100m sprinter such as Usain Bolt might call upon to maximise performance levels in the 100m and 200m events? Evaluate how one of these is used to improve performance.

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For the following situations, compare two different strategies that the athlete may use to overcome the problem described. Explain in detail how the technique is used and why you are suggesting it, and prioritise which strategy you think would work best for each athlete. (8 marks)

Situation A Name of strategy Explanation of how and why used

A soccer player is playing away from ‘home’ and is finding it hard to concentrate on her game as she is distracted by a ‘hostile crowd’.(4 marks)

1.

2.

Situation B Name of strategy Explanation of how and why used

A hockey player is experiencing negative self-talk just prior to a game (“We’re not good enough”. These girls are much faster than us”).(4 marks)

1.

2

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What judgements would you make about ‘centering’ and ‘using specific cues’ to tap into the narrow external or internal attentional dimension? (4 marks)

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Roger Federer is one of the world’s best male tennis players. At Wimbledon he played a singles match against Andy Roddick. In this game, Federer’s play was described by commentators as ‘out of this world’, ‘he could do no wrong’ and ‘he was in the zone’. He won the match in three sets, not allowing Roddick to reach his true potential at any point throughout the match. Using the inverted U theory, based on what you know, how would you explain what the tennis commentators were trying to say?

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Compare and contrast the advantages of ‘parking thoughts’ and ‘group discussions’ as a means of improving an athlete’s narrow width of attentional style. What information would you use to support this view? (6 marks)

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Propose a strategy that would be useful to assist athletes to effectively interchange between attentional styles. How would you justify this strategy? (6 marks)

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Some coaches believe that in order to improve concentration of their athletes they should perform the skill with the non-dominant hand or foot, or even practice a skill blindfolded. What data was used to make this conclusion?

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Cathy Freeman raced 40 races straight and was only beaten once at the height of her 400m athletic career leading up to the Sydney Olympic Games in 2000. Cathy says at the time “I was only interested in running and training and making sure that I was on track to winning an Olympic Gold Medal – this was my only sole interest in life. Although the stakes may have got higher – the stakes didn’t really change, because I was still that person who just used to love running and hated to lose. It’s a feeling of ease, when you have the race tactic down pat, when it becomes a habit to you and the pressure is just something you thrive on. Even when you get focused as you do before an Olympic final you are open to the people and the fans watching and the crowds. Before I raced I didn’t hear a thing, but in the last 18m of the race it was just phenomenal, it was deafening, as soon as I crossed the line, it went past being deafening, when people are going nuts, jumping onto their seats and crying - it just became madness, you feel it – you really feel it – I don’t believe I have been the same person ever since’. The image of my sister is always with me – I can’t so something like that on my own, I have to draw on something special – something magical, with beautiful memories to sustain me. I can’t ignore what happened; it’s such a rich part of who I am”.

Critically evaluate how Cathy Freeman sustained her motivation during the pinnacle of her career. (10 marks)

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Acknowledgements:

Blooms Taxonomy Teacher Planning Kit Resource

Hawgood, G and Ponsen, A. HSC PDHPE Checkpoints. Cambridge University Press, 2015.

McCallum, C and McCallum, T. VCE Checkpoints. Cambridge University Press, 2008

Teach thought staff, 14 Brilliant Bloom’s Taxonomy Posters for Teachers www.teachthought.com October, 2016

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