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Peak Phys Ed Exam # 2 Answers:

SECTION A ~ Multiple choice questions

QUESTION 1. AQUESTION 2. CQUESTION 3. AQUESTION 4. CQUESTION 5. AQUESTION 6. BQUESTION 7. DQUESTION 8.CQUESTION 9. BQUESTION 10. BQUESTION 11. CQUESTION 12. DQUESTION 13. DQUESTION 14. BQUESTION 15. B

SECTION B ~ Short answer questions

QUESTION 1. The Walking School Bus programs exist in many parts of Victoria

a. Describe the purpose of the program, the key settings and identify the target

group

The purpose of the program is to promote active transport within the community to and from school. Primary school aged children are the key target group.

2 marks

b. Critique the Walking School Bus program using a Social Ecological Model framework, by determining whether or not each level of influence displayed below is addressed

SocialThe walking school bus relies on a social strategy of having a series of parents or community member supervising children while walking with them to and from school from a series of designated pick up and drop off points on route to their school.

1 mark Physical environmentThe program provides a safe alternative to children walking by themselves amongst heavier traffic & strangers. The route is designed around factors within the physical environment to maximise safety such as pedestrian crossings, traffic calming and traffic lights, footpaths.

1 mark

PolicyA policy implemented within the walking school bus program is to have all children and adults wear a fluorescent vest to increase pedestrian safety.

1 markTotal 6 marks

QUESTION 2. The following graph reveals the core temperatures of fire-fighters wearing thermal protective clothing during a 50 minute training exercise followed by 30 minutes of rest and then a second 40 minute repeat training bout. The average temperatures were displayed for three teams of 12 fire-fighters who consumed either sports drink or water or were provided with intravenous (IV) hydration.

a. Sports drinks can vary in the benefits they provide people drinking them. Clearly discuss two differences between a hypotonic sports drink and a hypertonic sports drink.

Hypotonic drinks have: Hypertonic drinks have: low osmolality high osmolality low levels of carbohydrates high levels of carbohydrates low electrolytes absorbed slowly by the body

These are quickly absorbed by the body

Sometimes used to “top up” glycogen stores in ultra-endurance events

2 marks

b. Under what conditions does WADA allow athletes to use intravenous hydration either in or out of competition?

WADA only allows IV hydration when people are admitted to hospital (heat stress/heat stroke/ unconsciousness or severe dehydration) or for the purposes of clinical investigations.

2 marks

c. Based on the data presented above, discuss if any differences exist between type of hydration strategy and core temperature that would allow you to make specific recommendations to the MFB.

During both work conditions water is equally effective in maintaining lower core temperatures as IV hydration and consumption of sports drinks. Given the inconvenience and effort involved in IV hydration and the expense associated with sports drinks, a sound recommendation would be that the fire-fighters consume water during the training bouts as well as during recovery periods.

2 marks

d. The thermal protective clothing worn by fire-fighters is also used during training sessions.

(i) Which principle of training does this best exemplify?Specificity (acclimatisation is not a training principle)

1 mark

(ii) The training sessions often last for 50 – 60 minutes and sometimes require the fire fighters to enter situations that have less oxygen than the normal air we breathe. What acute response would this have on the following parameters?

Systolic blood pressure - increase

1 mark

Oxygen uptake at alveoli - decrease

1 mark

a-VO2 diff - decrease

1 mark

e. Other than elevated body temperature and dehydration, discuss a factor that would contribute to fatigue whilst fighting fires for the team. Clearly discuss how this fatigue could be delayed during their efforts to fight fires.

The stem states that students cannot use elevated body temperature and dehydration in their responses – students using these are throwing away marks.

Oxygen deficit and increased reliance on the anaerobic glycolysis system and associated accumulation of metabolic by-products = H+. Wearing oxygen masks would delay LIP and accumulation of H+ whilst fighting fires. LIP could also be delayed by fire-fighters undertaking aerobic conditioning/training which allows greater amounts of oxygen to reach working muscles as well as increasing the rate at which by-products are oxidised and removed.

Fuel depletion becomes significant when fire-fighting lasts over 1 hour and glycogen depletion leads to increased reliance upon fats to provide energy. This results in a slower resynthesis of ATP as well as taking more oxygen to produce energy for movement which means less oxygen is available to be sent to working muscles. Fatigue could be lessened by encouraging fire-fighters to consume hypertonic drinks whilst fighting fires, or alternatively on the way to fires.

Fatigue could also be caused by fire-fighters performing sustained isometric contractions whilst holding hoses. This might restrict blood flow to working muscles and hence limit amounts of oxygen and fuels reaching muscles as well as slowing removal of wastes. This could be countered by encouraging fire-fighters not to engage in isometric contractions, or if necessary, that they rotate/swap these roles with others in their team.

2 marks

Total 12 marks

QUESTION 3. The Following graph depicts the blood lactate levels for 3 subjects at rest and then running initially at 11km/h for 15 minutes, increasing to 12 km/h for 15 minutes and then finishing with 15 minutes at 13 km/h (45 minutes total exercise time)

0; Subject X; 1.8

5; Subject X; 3.810; Subject X; 3.9515; Subject X; 3.8420; Subject X; 4.0525; Subject X; 4.130; Subject X; 4.2

35; Subject X; 4.95

40; Subject X; 6.145; Subject X; 6.3

0; Subject Y; 1.8

5; Subject Y; 3.7510; Subject Y; 3.815; Subject Y; 3.820; Subject Y; 4.12

25; Subject Y; 4.85

30; Subject Y; 6.05

35; Subject Y; 7.9540; Subject Y; 8.25

45; Subject Y; 10.45

0; Subject Z; 1.6

5; Subject Z; 3.510; Subject Z; 3.6815; Subject Z; 3.6520; Subject Z; 425; Subject Z; 3.9530; Subject Z; 3.95

35; Subject Z; 4.340; Subject Z; 4.1545; Subject Z; 4.45

Blood Lactate for 3 subjects running at 3 dif-ferent incremental speeds for 15 minutes

Subject XSubject YSubject Z

Blo

od L

actt

ae (

mm

ol/L

)

11 KMH 12 KMH 13 KMH

a. Contrast the energy system contribution to the 45 minute treadmill test during the 0-5 minute and 40-45 minute stages of the test. Your comparison should discuss the interplay as well as rate and capacity of each of the three energy systems.

During the first 5 minutes of the test(set at 11 km/h) all 3 systems work together to supply energy with the PC system supplying most ATP in the first 10 seconds, then the anaerobic glycolysis system and lastly the aerobic energy system. The PC system produces energy fastest, the anaerobic glycolysis system and the slowest is the aerobic energy system. There is an inverse relationship between rate and capacity of ATP production. The fastest system produces the least and the slowest produces the most once it is provided with sufficient oxygen. Towards the end of the first 5 minutes the aerobic energy system has taken over as the predominant one contributing towards energy production with little coming from the anaerobic glycolysis system and insignificant amounts form the PC system.

This compares with the last 5 minutes of the test (set at 13kmh) where the PC system has not been able to replenish itself and the aerobic energy system is producing nearly all of the ATP at a slower rate than the first 5 minutes, but producing larger amounts that in the first 5 minutes as well. The aerobic system has the greatest capacity but it’s rate of ATP production is slower than the two anaerobic systems combined.

4 marks

b. By using data from the graph, discuss which subject you believe to have the higher aerobic capacity.

Subject Z (1 mark) because:

After initial 5 mins of testing lactate levels remain fairly unchanged indicating that they are able to supply sufficient oxygen to meet exercise demands (other 2 subjects struggle to do the same and hence their lactate levels rise sharply – especially Y)

At highest work rate, they have the lowest lactate levels, indicating that they can take up and transport the largest amounts of oxygen to working muscles which are factors related to high aerobic capacity

2 marks

c. List two different recovery strategies all 3 subjects could use to assist their recovery from the 45 minute treadmill test as effectively as possible and discuss how each strategy assists recovery.

Recovery strategies must be different – i.e. massage from spa jets would be deemed the same as massage provide via manipulation.

Massage would promote blood return to the heart and thus also promote removal of by-products away from working muscles as well. This can be applied by masseur or water jets.

An active recovery would cause muscles to squeeze blood vessels which has similar effects to those stated in massage above, but additionally also keeps oxygen consumption above resting levels for longer during recovery which also improves rate of H+ removal and lactic acid oxidation

The test would definitely drain muscle glycogen and consuming high GI foods within the first 5-10 mins of completing the test would facilitate the body’s uptake of carbohydrates thus replenishing glycogen stores more effectively than had this dietary strategy had been delayed or not used at all.

Contrast bathing promotes vasoconstriction and vasodilatation and promotes blood return to the heart which removes wastes faster than had this not been used –appropriate given no contact/bruising occurred during the treadmill test.

Subjects could be encouraged to mediate or take a power nap soon after stopping the test and warm down and this would improve their thought & cognitive processes, concentration levels and cell resynthesis/repair.

4 marks

Total 10 marks

QUESTION 4. The following graph reveals the effects of performing a 30 second maximal treadmill sprint on various fuels and metabolic by-products.

Metabolic responses to 30 seconds of maximal treadmill sprinting

a. Which column best represents how phosphocreatine would respond to his test?

B1 mark

b. How long would it take to restore phosphocreatine levels to pre-sprint levels?

3 minutes (98% restored). It actually takes up to 10 mins to get 100% PC restoration

1 mark

c. Discuss how the energy system contribution would be different when comparing the above 30 second maximal sprint on a treadmill to the first 30 seconds of an 800m race run by David Rudisha (Kenya) WR time = 1min 41.01sec

The 800 m track event at the Olympics is not run at maximal intensity for the duration and as such would have slower contribution from all three energy systems and not lead to the same levels of oxygen deficit when compared to the “all-out” 30 second treadmill test in the laboratory. In essence, the laboratory test would see the athlete performing at a much higher VO2 max (up to 200%) compared to the track race which might peak at (120-140% VO2 max). The table below shows estimates of aerobic energy system contribution (%) for stages during varying exercise modes and intensities and notice the greater contribution from the aerobic energy system during the maximal test at 30 seconds – 45% vs. 40% for the track equivalent.

2 marks

Total 4 marks

QUESTION 5.

a. List two advantages associated with the Beep test Peta did back in Year 10.Beep test can be conducted with many subjects at the same time; it is inexpensive and has minimal equipment requirements; in most cases subjects recover quickly and can perform other tests during the same testing session; it has a high correlation with VO2 max tests

2 marks

“The Tan” track is approximately 3.8 km and Craig Mottram holds the record time of 10 mins & 12 seconds for fastest lap time.

Peta is a Year 12 student at a local school which is within walking distance of “The Tan”. She is starting this year with better health after having suffered from glandular fever for most of last year.

She is determined to get her aerobic capacity back to what it was at the end of Year 10 – it was estimated to be 48 ml/kg/min and rated as above average. Her best time as a Year 10 student was 13 mins & 45 seconds.

b. When Peta repeats the Beep test, list two factors that need to be taken into consideration in order for this result to be most effectively compared to her pre-test result.

Second and subsequent tests need to be conducted under the same conditions which include the time of day; same warm-up; same order of testing if multiple are undertaken in the same session; pre-test diet; surface test is conducted on; an unchanged health status and the same equipment, footwear and closing should be used.

2 marks

c. After 9 months of long interval training Peta does the Beep test again and her aerobic capacity is estimated to be 55 ml/kg/min, and her lap time improved to 13 mins & 24 seconds.

(i) Complete the following information for her long interval training:

Frequency = 3-4 times/week

Work : Rest = 1 : 1

Intensity = given the fact she is returning from glandular fever she would be training at the lower range of the aerobic training zone = 70-80% max heart rate.

3 marks

(ii) As a year 12 student, following 9 months of training, Peta decides to complete the circuit around “The Tan” at a Year 10 pace completing it in 13 mins & 45 seconds even though she could really run a 20 second faster time.

Tick the correct answer. Peta’s:i. stroke volume will be: higherii. max heart rate will be: no change iii. H+ accumulation will be: lower

3 marks

(iii) Other than increased fibre size/number, discuss how one chronic muscular adaptation contributes to improved running times around The Tan for Peta

Responses must only focus on muscular adaptations and the only one that doubles up in other areas is increased capillarisation (also a vascular adaptation)

Increased capillarisation – increased supply of oxygen and nutrients as well as removal of wastes and by-products

Increased oxidative enzymes – increases rate of aerobic ATP production Increased glycolytic capacity – increases availability of glycogen as a fuel to

resynthesize ATP

Increased a-VO2 diff – increases the amount of oxygen extraction at muscle site and thus lessens likelihood of working anaerobically and associated fatiguing by-product accumulating

Increased mitochondria number and size – more and larger sites to produce aerobic ATP

Increased triglyceride stores & fat oxidation – increases availability of these fuels earlier on in performances and thus provides a glycogen sparing advantage

3 marks

Total 13 marks

QUESTION 6. This is a photograph of Albert Park Lake in Melbourne, Australia. Photograph Amanda Telford ©

a. Identify three environmental features within the photograph that are likely to encourage someone to be physically active within this setting.

Pull up barWalking trailWater feature (lake) is aesthetically pleasing

3 marks

b. Discuss an example of supportive policy that could be implemented within this area by the local council to encourage people to be active within this physical activity environment.

The council could allow people to walk dogs on a lead around the lake, or allow people to access the walking trail 24 hours a day 7 days per week.

2 marks

c. Within the context of the Social-Ecological Model describe an example interpersonal strategy that could be implemented within the setting displayed in the photograph.

The local council could run walking groups around the lake the walk at certain times and days of the week. The walking groups can be classified by the speed at which they travel around the 5 km walking trail.

2 marksTotal 7 marks

QUESTION 7.

a. Define what is meant by the term/acronym “ LIP “ Either of the following:

The LIP (lactate inflection point) reflects the last point where lactate entry into and removal from the blood are balanced.

LIP is identified as the final exercise intensity or oxygen uptake value at which blood lactate concentration is relatively stable during a maximal aerobic test.

The LIP of an individual represents the maximal intensity at which blood lactate is in steady state.

2 marks

b. Once LIP has been exceeded, discuss what happens to metabolic by-products and how these contribute to fatigue.

Once LIP has been exceeded, blood lactate levels increase rapidly. Exercise intensities beyond the LIP are associated with a more rapid onset of fatigue due to an increased contribution from anaerobic energy pathways. The higher the exercise intensity performed above the inflection point, the more rapid the predicted onset of fatigue believed to result from accumulation of the by-products of anaerobic metabolism (H+), but not lactate itself.

4 marksc. The following graphs represent the blood lactate and heart rate responses to 3

continuous, incremental treadmill tests for 4 different subjects (A,B,C & D)

(i) Which graph would belong to the person with the highest aerobic capacity? A

1 mark

(ii) By using information from the graph, discuss why you chose the above subject for part (i)

Answers must refer to the graph: at all intensities “A” has lower levels of lactate being produced indicating better uptake, transport and utilisation of oxygen and thus the highest aerobic capacity. “A” is also able to work at the highest intensities/speeds before they start to accumulate lactate as indicated by the inflection (rapid upward increase)

3 marks(iii) Circle the LIP for subject “B” on the graph above.

1 mark

d. If subject “D” underwent 12 months of regular aerobic training, draw a line to represent their blood lactate responses to a continuous, incremental treadmill test similar to the one they have just completed.

Line below pre-training line at all stages as well as having a less steep incline once LIP is exceeded and a delayed LIP too (LIP occurs at higher speeds)!


QUESTION 8. The following table is a summary of a Year 12 student’s training program and reveals key activities undertaken in weeks 1, 3 and 6

Week Session 1 Session 2 Session 31 2 mins continuous

jogging 30 second static

stretching major joints Jog 200m→run 100m→

sprint 25m→ walk 200m repeat for 20 minutes

Shoulder press 3x5x75kgLeg press 4 x 5 x 140kgBicep Curl 3 x 15 x 35kgTricep extension 4 x 15 x 20kgLeg Curl 3 x 5 x 40 kgLat Pull Down 4 x 15 x 60kg

2 mins continuous jogging

30 second static stretching major joints




Jog 200m→run 100m→ sprint 25m→ walk 200m repeat for 20 minutes


3 2 mins continuous jogging





Shoulder press 3x5x85kgLeg press 4 x 5 x 160kg





Bicep Curl 3 x 15 x 40kgTricep extension 4 x 15 x 25kgLeg Curl 3 x 5 x 50 kgLat Pull Down 4 x 15 x 70kg


6 2 mins continuous jogging

30 second ballistic stretching










a. Identify two training methods from the above program summary1. Fartlek = Jog 200m→run 100m→ sprint 25m→ walk 200m repeat for 30 minutes2. Resistance or Circuit = Shoulder press 3x5x95kg

Leg press 4 x 5 x 180kgBicep Curl 3 x 15 x 40kgTricep extension 4 x 15 x 30kgLeg Curl 3 x 5 x 60 kgLat Pull Down 4 x 15 x 80kg

3. Flexibility = 30 second static stretching major joints or 30 second ballistic stretchingNB – continuous jogging is not an example of continuous training

2 marks

b. Identify three fitness components the student is addressing during their training. Clearly discuss what part of the training program summary supports your response.

1. LME = Bicep Curl 3 x 15 x 40kgTricep extension 4 x 15 x 30kgLat Pull Down 4 x 15 x 80kg (15 reps indicates light weight and large contribution from anaerobic glycolysis)

2. Aerobic Capacity = Jog 200m→run 100m→ sprint 25m→ walk 200m repeat for 30 minutes (meets requirements of duration and aerobic training zone)

3. Flexibility = 30 second static stretching major joints or 30 second ballistic stretching

4. Muscular strength = Leg press 4 x 5 x 140kgBicep Curl 3 x 15 x 35kgLeg Curl 3 x 5 x 40 kg (low reps with heavy weight most likely done slowly)

5. Muscular Power = 30 second ballistic stretching (ballistic is the key to powerful movements at particular joints/body parts)

6 marks

c. From the training program summary, identify two training principles that the student has attempted to apply to the program. Support your response by referring to the training program summary.

The training principles (some of which have not been applied correctly and will be discussed in d.) include:

Overload: Increased hold of stretches by 10 secs from week 1 to week 3 & increased weights/resistance applied week 3 and week 6.

Frequency: 3 resistance or circuit sessions per week for improvement and 2 Fartlek sessions per week for maintenance

Intensity: possibly justified when looking at Fartlek although mention of RPE, % heart rate or % VO2 max not evident, just different running speeds which equate to intensities

Variety: Static stretching replaced/changed with ballistic stretching (week 6)

4 marks

d. Suggest two changes you would make to the program and justify the need to change

Overload for resistance or circuit, as well as Fartlek is excessive and on each occasion greater than 10%, this needs to be modified to have less resistance added at each stage. Additionally, it is unlikely that with correct planning that overload would have been applied twice within a 6 week program – it may require repetition maximums to be calculated and resistances set from this depending on requirement for muscular power, LME or muscular strength.

Warm-up could be more thorough and better prepare the person for the training bout they are about to undertake. 2 min continuous jog would be inadequate to elevate body temp, oxygen flows, increased joint ROM, etc. It would be good to have a longer warm up with more ballistic movements that replicated actions about to be performed i the training session/game.

Session 1, Session 2 & Session 3 need to have dates or days allocated to them otherwise we have no idea of recovery/rest time in between sessions – i.e. a weekly summary needs to be shown.


QUESTION 9. The diagram shows the layout of the short course PC Recovery test.

Performers are expected to perform 8 seven seconds maximal sprints every 30 seconds. The following data was obtained for two Year 12 females in the same P.E. class who chose the phosphate recovery test as one of their pre-tests. The scores indicate the cone they were able to reach at the end of each 7 second sprint.

Sprint # 1 2 3 4 5 6 7 8Amelia’s Scores 8 8 8 7 7 6 6 6

Tess’ Scores 7 7 7 7 7 6 6 5

a. (i) Based on these test results, which girls was best able to restore her PC?Tess

1 mark

(ii) Briefly discuss why you have chosen the girl above in your answer.Tess is slower than Amelia but it is not until the 6th sprint that she starts to experience a decrement in her score/cone achieved. Amelia starts to decrease the cone she can reach from the 4th sprint.

2 marks

b. Both Amelia & Tess decide to incorporate some short interval training in their 6 week program to improve their PC recovery.

(i) Discuss why they are better off choosing short interval than long interval training in this case.

Short interval training is more likely to have the girls call upon their anaerobic glycolysis system which will more specifically train them to develop both speed endurance and improve their lactic acid tolerance (depending on their w:r ratio). Additionally, short interval training with insufficient time to restore PC during the breaks will train their muscles to continue performing in the face of fatigue and make them less prone to the fatigue they suffered doing the test originally.

3 marks

(ii) How would the girls know that they needed to improve their PC

recovery abilities?

Fitness test results need to be compared to norms if available or to other results obtained by people of the same age and gender. If their results are consider/rated as average or lower they would then consider this component to be in need of improvement.

2 marks

c. During their training sessions, Tess always brought some “Blue Cow” sports drink with her whereas Amelia simply brought a water bottle along. Upon closer inspection of the “Blue Cow” label, it is found to contain 3g CHO/100ml water, 20mg sodium/100ml water and 75 mg caffeine along with other elements.

(i) What benefit would this hypotonic drink provide Tess with?The drink would be rapidly absorbed from the stomach (quicker than water) and lead to more stable core temperatures and less likelihood of dehydration affecting training performances. The sodium would replace electrolytes and thus also delay fatigue caused by CNS slowing.

2 marks

(ii) Amelia is happy knowing she is drinking water to maintain her core body temperature and prevent it from increasing during the training session. List 3 performance detriments associated with dehydration.

Dehydration leads to: Less blood, oxygen and fuels flowing to working muscles and may contribute

towards aerobic exercise becoming increasingly anaerobic and increased likelihood of accumulated metabolic by-products.

Heat cramp/heat stroke Elevated systolic blood pressure and heart required to work harder = less

oxygen to working muscles Reduced motor unit recruitment and firing rate leading to decreased strength Delayed delivery of nutrients to working muscles and slower ATP resynthesis

causing work rate to slow Decreased sweat rates and thus impaired thermoregulation leading to

elevated core temperatures Decreased concentration and impaired ability to remain focussed.

2 marks.

(iii) Discuss any likely benefit Tess may experience from consuming the caffeine in “Blue Cow”

Caffeine stimulates the central nervous system and increases alertness. It is believed to have a glycogen-sparing effect, enabling more fat to be used as a fuel (with less

usage of glycogen) and reducing or postponing muscular fatigue. Caffeine also stimulates respiration and increases the permeability of muscle cell membrane to calcium ions, thereby improving the rate and force of muscle contractions.


QUESTION 10. Josh has been playing badminton for 5 years and is ranked among the top 5 junior players in Australia, he is very superstitious and always prepares for each match in the same manner. His pre-game routine consists of a light jog, stretch whilst listening to music, light snack like a banana or jelly snake and some energy drink. He then hits up with his training partner or coach prior to the on-court hit up. He always warms up his skills in the same order. Sometimes if Josh is feeling a little flat he will use some arousal promotion techniques.

a. Describe how Josh’s pre-game routine assists him to prepare mentally for a match

Josh uses his pre-game routine to practice some of the psychological techniques to get him into the optimum range in terms of his arousal level.

2 marks

b. Identify three examples of arousal promotion techniques other than his pre-competition workout and positive self-talk that Josh could use during a warm up if he is feeling a little flat.

Elevated breathing rateActing energeticallyEnergising imagery

3 marks

c. Sometimes when Josh is playing another top player he uses positive self talk especially when he is down in the score. Provide an example of a positive statement Josh could use to pump himself up.

‘Hit it hard down the line, come on Josh you can do it!”Answers need to incorporate emotive words such as tough, aggressive, hard hitting, strong etc.

1 mark

d. Sometimes during final sets Josh feels quite anxious and is in a heightened state of arousal. Identify three signs or outcomes that can be associated with an athlete feeling anxious.

Performance will sufferAthlete’s muscles will feel tenseMovement maybe jerkyCo-ordination dropsMistakes increase


QUESTION 11. Year 12 students at a local high school performed the following set of 200m sprints with decreasing rest periods. Each sprint is done at maximal intensity and the completion time recorded.

30m sprint time Rest timeSprint 1 25.34 sec 5 minsSprint 2 26.83 sec 3 minsSprint 3 27.92 sec 2 minsSprint 4 30.15 sec 1 minSprint 5 34.1 sec End of test

a. Discuss two likely reasons why the 5th sprint is almost 30% slower than the 1st sprint.

Rest periods are too short to allow either total replenishment of PC which provides rapid energy and the rest time would be insufficient to remove accumulated H+ which leads to decreased contractile force production. With each subsequent sprint the anaerobic glycolysis system will be used increasingly and this too will contribute to increased amounts of accumulated H+ ions.

4 marks

b. Why would this student’s teacher recommend that she improves her aerobic capacity during training as a way of decreasing her total decrement the next time she completes this test?

Improved uptake, delivery and utilisation of oxygen will potentially lead to quicker replenishment of PC during recovery as well as providing a faster rate of H+ breakdown and removal from both muscles and blood. Additionally a higher aerobic capacity can increase her LIP and allow her to work at a higher intensity before H+ starts to accumulate. NB - Non-elite aerobic performers are recommended to work at or slightly below their LIP in an effort to raise it whereas elite aerobic performers are recommended to work at or slightly above their LIP in an effort to raise it.

2 marks

c. At the end of her aerobic training she feels quite hot and looks “flushed” as a result of blood being directed to her skin’s surface.

(i) Outline the mechanism by which blood is directed to the skin’s surface.The control of the capillaries that expand and contract in the process of increasing and decreasing blood flow to the skin is determined through the nerve structures connected to the autonomic nervous system, the specialized regulation by the brain of a number of essential body functions. This mechanism is known as thermoregulatory vasodilation and occurs when the blood vessels supplying the skin are messaged by the CNS to expand/dilate.

2 marks

(ii) Other than increased heat production, list two acute muscular responses to her aerobic / continuous training.

The body is made up of both slow and fast twitch fibres - the ratio being genetically determined. Exercise has the same effect on both fibre types in terms of:

Depleting fuels (PC & glycogen from fast twitch; glycogen & free fatty acids from slow twitch)

Increasing temperature (more in fast twitch than slow twitch) Increasing enzyme activity (more in slow twitch than fast twitch) Increasing oxygen extraction (more in slow twitch than fast twitch) Increasing blood flow (more in slow twitch than fast twitch) Accumulation of by-products is greater in fast twitch fibres than slow twitch

fibres2 marks

Total 8 marks

QUESTION 12. Here is an extract from a newspaper articles titled ‘Watching too much TV kills couch potatoes’.

“Watching six hours of television a day could shave five years off your life. The impact of growing roots on the couch could do as much damage as smoking and lack of exercise, Australian-based research has found…”

Herald Sun, Tuesday, August 16, 2011, p12

a. Television is an example of sedentary behaviour. Identify three other examples of sedentary behaviours.

Reading, using a computer, playing seated video games, talking on the phone with sitting…

1 mark

b. Describe how sedentary behaviour could be assessed among adolescents aged 13-15 years?

Adolescents could complete either a self-reported diary or recall survey. Alternatively an activity monitor containing an inclinometer could be worn to assess sitting time.

2 marks

c. Is it possible to be highly sedentary and still meet the national physical activity guidelines? Explain your answer.

Yes, sedentary behaviour and physical activity are completely independent behaviours. Therefore for an adult it is possible for a person to meet the national physical activity guidelines and still spend many hours being sedentary. For children however if a child exceeds the recommended two hours a day watching television or other screen-based sedentary behaviours they do not meet the guidelines.

3 marks

d. Describe a strategy that could be implemented within the physical environment of a workplace to encourage employees to spend less time sitting.

It is possible for workplaces to offer employees the opportunity to have workstations that have movable monitor and keyboard platforms that allow users to work whilst standing rather than sitting. There are many possible responses that could be provided.


QUESTION 13. The following skills analysis was taken for a prominent player representing Victoria at recent National underage championships for basketball.

Skill Frequency Skill FrequencyChest Pass 37 Guard 16Overhead pass (2 hands) 9 Defend 33

Overhead pass (1 hand) 19 Leap Forwards 14Rebound 6 Leap sideways 11Jump 52 Directional changes 203Full court sprint 5 Screening 7

a. From the data provided discuss how two fitness components need to be highly developed in order to bring about successful performance.

Muscular power is required to perform explosive pushes off the court to be able to effectively out rebound and jump over opponents. It would also be critical in executing 2 hand overhead passes which tend to be over longer distances than 1 hand overhead passes.A large number of directional changes indicates agility would be highly developed to ensure rapid and accurate changes of direction to “baulk” opponents to keep up with the play.Screening is one of the few times body on body contact occurs and requires high levels of strength to hold off an opponent with your own body and not be pushed over or away from the line you are trying to protect.Speed is essential in being able to perform full court sprints.

4 marks

b. Some basketball players use plyometrics in their training program. Briefly discuss how this training method is different to resistance training involving isotonic contractions.

Plyometrics involves performing rapid and explosive movements. Plyometrics refers to exercises that enable a muscle to reach maximum force in the shortest possible time (3). The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action. A muscle that is stretched before a concentric contraction will contract more forcefully and more rapidly and lead to better co-ordination of the nervous and muscular systems.

Isotonic contractions (the most common) do not involve pre-lengthening before contracting muscles and the resistance is maximal at a limited and small range of motion.

4 marks

c. The following entry was taken from the players’ training diary and compares resistance training in week 1 of a program with that undertaken

in week 10 of the program, which is when overload was applied for the first time.

Week 3 Week 10Leg press : 3 x 4 x 70 kgLeg curls : 3 x 6 x 50 kgPec Dec : 4 x 14 x 40 kgLat Pull Down 4 x 8 x 45 kgLeg extension : 3 x 8 x 65 kgTricep extension : 4 x 8 x 30 kgBicep curls : 4 x 6 x 40 kgSit ups : 6 x 20 x 10 kg plate

Leg press : 3 x 5 x 75 kgLeg curls : 3 x 7 x 50 kgPec Dec : 4 x 16 x 60 kgLat Pull Down 5 x 8 x 50 kgLeg extension : 4 x 8 x 70 kgTricep extension : 4 x 8 x 35 kgBicep curls : 4 x 7 x 50 kgSit ups : 6 x 30 x 15 kg plate

(i) It was recommended that overload be applied every 2-3 weeks. Briefly discuss if you consider this to be sound advice.

Overload should be applied when training becomes easier and this signals that the body has adapted and is ready to take on new challenges. This is monitored closely by trainers and can be picked up subjectively by individuals who notice they finish sets, reps, easier. 2-3 weeks may not be sufficient to allow for adaptations to make significant effects, especially the longer the training lasts for (law of diminishing returns)

2 marks

(ii) Comment on the appropriateness of the overload applied in week 10 of the program.

In the seven week difference between the session information provided we see that more than 1 variable has been changed (i.e. sets & reps or reps & resistance or sets & resistance). This is most likely the cause of poor planning, rather than the deliberate change of 1 variable and then another one in between week 3 and 10.

2 marks

(iii) Some people might think that 10 weeks is too long to be doing the same type of exercises as part of a weights program and that variety should be considered. Suggest two activities that might be considered appropriate to replace the “PEC DEC” and “TRICEPS EXTENSION” to introduce variety into the training program.

This assumes students can identify the major muscles being trained by the listed activities (pectorals & triceps respectively) and for them to choose alternative activities such as:

PEC DEC ALTERNATIVES TRICEP EXTENSION ALTERNATIVES Bench Press Dips Dumb Bell Flys or incline flys Tricep push downs Cable crossovers Tricep kickbacks Plyometric push ups Rope climbs

2 marks

d. (i) Discuss two benefits associated with an active cool down and how these contribute to improved recovery.

An active cool down involves doing the same activity at a reduced intensity. This has the benefit of extending EPOC and keeping oxygen consumption above resting levels for longer. This facilitates the removal of metabolic by-products and importantly keeps blood flowing too to counteract any venous pooling. It is the combination of these two that speed up the recovery process.

5 marks

(ii) Provide two different dietary suggestions you would make in order for the player to be optimally recovered from one day to the next of a 3 day tournament against the other States.

Players should be encouraged to: Regularly hydrate after competition/training, and of necessary to increase

electrolyte intake too Consume high GI foods with the first 30 minutes training/competition has

been completed to ensure faster and fuller uptake of glycogen Introduce protein to the diet after CHO intake (60+mins) which assists muscle

and enzyme repair as well as promoting glycogen resynthesis. Protein intake increases synthesis of haemoglobin, myoglobin and oxidative enzymes which are all critical to enhanced endurance performance, especially over a 3-day tournament.


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