© R.Malpeli 2006STUDENT NUMBER LetterFiguresWords

STUDENT NAME ……………………………………………………………………………………………………..

2006 INNOVATIVE EDUCATION STRATEGIES PHYSICAL EDUCATION ~ CHALLENGE QUESTIONS 2

These Practice Questions / Exam is NOT an official VCAA paper for the 2006 Physical Education written examination

EXTENDED QUESTION CHALLENGE 2Reading Time : 15 minutesWriting Time : 90 minutes

Question and Answer Book- Structure of Book

Number of questions Number of questions to be answered

Number of Marks

15 15 232

Students are permitted to bring into the examination room: pens, pencils, highlighters, erasers, sharpeners and rulers

Students are not permitted to bring into the examination room: blank sheets of paper and/or white out liquid/tape

No calculator is allowed in this examination STUDENTS ARE NOT PERMITTED TO BRING MOBILE PHONES AND/OR ANY OTHER

ELECTRONIC COMMUNICATION DEVICES INTO THE EXAMINATION ROOM

Materials

Question and answer book of 21 pages

Instructions

Write your student number in the space provided on the cover of this book Answer all parts of all questions. Questions should be answered in the spaces provided in this book All written responses must be in English

© R.Malpeli 2006

QUESTION 1.The following sequence of pictures depicts a commonly used fitness test in P.E. classes.

a. i. Identify the test being performed.

…………………………………………………………………………………………………………………...1 markii. What component of fitness is being tested?

…………………………………………………………………………………………………………………...1 mark 1 +1= 2 marks

b. i. Which of the following athletes is least likely to use this test? Tick correct answer Cricketer Basketballer Long jumper Volleyballer

1 markii. Briefly explain your choice.

………………………………………………………………………………………………………………….………...

…………………………………………………………………………………………………………………….……...

………………………………………………………………………………………………………..………...3 marksiii. Taller people have a definite advantage in the above test – briefly discuss your thoughts on this

statement.

……………………………………………………………………………………………………………….…………...

© R.Malpeli 2006…………………………………………………………………………………………………………….……………...

…………………………………………………………………………………………………..……………...3 marks c. Recommend a training method that would assist performance in this test.

…………………………………………………………………..……………………………………………...1 mark d. i. Suggest one illegal method (other than steroids) that could improve performance in this test/area.

……………………………………………………………………………………………………………….....1 markii Steroids often allow performers to hasten their recovery time and many of them make the mistake of

overtraining. How can overtraining be detected from a physiological vs. psychological perspective? ~ provide

two examples for each.

Physiological…………………………………………………………………………………………………………………...1 markPsychological…………………………………………………………………………………………………………………...1 mark

iii. List three ethical considerations that might accompany use of steroids. ……………………………………………………………………………………………………………….…………...

…………………………………………………………………………………………………………….……………...

……………………………………………………………………………………………………………..…...3 marksTotal 16 marks

QUESTION 2.Peta (33 year old) and John (30 year) and are sister and brother. Peta has been meeting the national physical activity guidelines for about 7 years and is fit and healthy. John would regularly exercise with his sister and they would “push” each other during activity sessions. John has just left “rehab” after suffering a fall whilst rock climbing. He is has recovered slowly and is now permitted to walk for 30-60 minutes per day if he wanted to and has started to take some steps to become more active. He is currently active once or twice per week for 25-30 minutes, depending on how he feels.a. Identify what stage of the stages of change model John would be in …………………………..…. 1 mark

b. Identify what stage of the stages of change model Peta would be…………………………….…… 1 mark

c. Describe 3 behavioural strategies John could employ, or have suggested to him by a counsellor, to move him towards the next stage…………………………………………………………………………………………………………………………....

…………………………………………………………………………………………………………………………....

………………………………………………………………………………………………………………….3 marks

© R.Malpeli 2006d. i. Describe what happens to the success rate for behavioural change if the strategies used are matched with the stage an individual is in within the Stage of Change model.

……………………………………………………………………………………………………………….......1 mark

ii What is this process of “matching” formally known as: …………………………………….……….....1 mark

e. Describe 2 strategies that would be essential for someone in the pre-contemplation stage to encourage them to become more active.………………………………………………………………………………………………………………………....

………………………………………………………………………………………………………….……....2 marks

f. Explain what happens to self-efficacy as someone moves thought the Stage of Change model towards termination.………………………………………………………………………………………………………………......1 mark

Total 10 marksQUESTION 3.

Lap by Lap 800 metre Grant Hackett World Record Swim (2005)

DISTANCE TIME100m 54.38200m 1.51.89300m 2.49.49400m 3.47.17500m 4.45.03600m 5.43.55700m 6.42.11800m 7.38.65

a. Clearly discuss the interplay of the three energy systems in providing ATP to working muscles during the running of the 800m swimming race by Hackett.………………………………………………………………………………………………………………………....

………………………………………………………………………………………………………………....

……………………………………………………………………………………………………………………….............

........

………………………………………………………………………………………………………………....

……………………………………………………………………………………………………………………….............

........

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

© R.Malpeli 2006……………………………………………………………………………………………………………….....2 marks

b. Identify the predominant fuel source that would be utilised during the 800 metre swimming event.

……………………………………………………………………………………………………………..…….1 mark

c. Identify two factors that could contribute to Hackett experiencing fatigue following this bout of activity.

…………………………………………………………………………………………………………………..……....

…………………………………………………………………………………………………………….…....2 marksd. Identify and describe one suitable recovery strategy following the 800 metre swimming event

that would effectively remove accumulated metabolites.

…………………………………………………………………………………………………………………………....

……………………………………………………………………………………………………………….....2 marks

e. Explain why a high lactate threshold would be an advantage to Grant Hackett.

…………………………………………………………………………………………………………………………....

…………………………………………………………………………………………………………….…....2 marksTotal 9 marks

QUESTION 4.

Umboto is a 12 year old Sudanese refugee who has recently migrated to Victoria with her parents. They are all very happy to be able to make a fresh start in Australia after leaving a country that was affected by civil unrest. Racial and ethnic minorities have been identified as being most at risk of being physically inactive.

a. List two other groups in our community that are also considered to be “at risk”.

…………………………………………………………………………………………………………………………...

……………………………………………………………………………………………………………….....2 marks

b. Select one of the groups in (a.) above and briefly discuss why they are at risk of not being as physically active as others in our communities.

………………………………………………………………………………………………………………....

……………………………………………………………………………………………………………………….............

........

………………………………………………………………………………………………………………..................

© R.Malpeli 2006………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....2 marksc. Mass media is used in the promotion of physical activity. List three key roles the media play in promoting

physical activity.………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………….………....3 marksd. List and provide details of a mass media campaign or program that has been used to promote increased

levels of physical activity for two different groups in our community:i. Program ~

Details

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marks

ii. Program ~ Details………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marks

e. Umboto has enrolled at the local primary school in Grade 6 and enjoys the increased opportunities to participate in physical activity whilst at school compared to her Sudanese school. Her class had 48 students in it and children played on hard ground with makeshift equipment. Outline three ways her new primary school in Victoria might encourage students to be “physically active”.

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marks

© R.Malpeli 2006f. If Umboto is to meet the National Physical Activity Guidelines to participate in sufficient physical activity for

health, outline what this would equal.

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………...………....1 markTotal 17 marks

QUESTION 5.The following table shows estimates of aerobic energy system contribution (%) for sequential phases during varying exercise modes and intensities.

Spencer et al 1996

TABLE 4.5 – Nelson Physical Education VCE Units 3 & 4 (Malpeli, Horton, Davey & Telford) page 102

a. For 90 seconds of all out cycling, the first part is performed anaerobically.i. Define the term “oxygen deficit”

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………………....2 marksii. Of the three activities included in the table which one is most likely to see performers experience “steady state”…………………………………………………………………………………………………………………...1 markiii. Discuss the energy system interplay when steady state is reached in the activity you have chosen in (ii) above.

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marks

b. i. At the 60 second stage in all three activities, why is the aerobic energy system contribution different?

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

SEQUENTIAL PHASE OF EXERCISE

90s ALL-OUT

CYCLING

800M RUNNING

1500M RUNNING

0 - 30s 30 41 5730 - 60s 73 73 8460 - 90s 91 76 8790 - 120s 76 88

120 - 150s 89150 - 180s 89

© R.Malpeli 2006………………………………………………………………………………………………….……………....2 marksii. Following 90 seconds of all out cycling, discuss the importance of the aerobic system in restoring PC and

how long this is likely to take

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………….…………....2 marks

c. An athlete performing the 90 second all out cycling would need to have which fitness component highly developed in order to complete the task?

……………………………………………………………………………………………………………..…....1 markd. Provide three reasons fitness testing

i. ………………………………………………………………………………………………………….…..…1 markii. ……………………………………………………………………………………………………………..…1 markiii. …………………………………………………………………………………………………………….…1 mark

e. Before fitness tests are chosen, an activity analysis is often undertaken. Below is an example of a locomotor analysis.

Locomotor patterns: the average number of repetitions of each locomotor pattern

Locomotion Intensity 0–5 m

6–10 m

11–15 m

16+ m

Total Distance (m)

% total

Average (m)

Walk Low 112 41 24 4 181 1182 31 6.5

Jog Med/low 32 40 36 30 138 1024 27 7.4

Shuffle High 154 46 32 6 238 904 24 3.7

Sprint Very high 73 32 15 3 123 652 18 3.8

Totals 371 159 107 43 3762 m 100%

i. Outline three other parameters that should be considered during an activity analysis……………………………………………………………………………………………………………..…1 mark……………………………………………………………………………………………………………..…1 mark………………………………………………………………………………………………………….….…1 mark

© R.Malpeli 2006ii. Select one of the above parameters and clearly discuss how this can be used to provide useful information in designing a training program.

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………………....3 marks

Total 20 marksQUESTION 6.

The following table contains a weights program that a student is undertaking to improve muscular power in

his arms and legs.

Exercise Sets Repetitions Resistance

Lateral pull-down 3 8 70 kg

Seated leg press 3 8 98 kg

Shoulder press 6 15 42 kg

Bicep curl 4 10 27 kg

Leg extension 4 6 53 kg

Bench/chest press 6 15 40 kg

Tricep extension 4 6 53 kg

Leg curl 3 8 40 kg

a. To achieve improvements in muscular power, how many times per week would the student need to undertake the above weights training schedule?

………………………………………………………………………………………………………………..…1 markb. Do any activities in the weights program seem inappropriate to the stated goal of muscular power improvement? Justify your answer.

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

© R.Malpeli 2006………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....3 marks

c. Using seated leg press as an example, indicate how the student would correctly apply the principle of overload to the program.

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marks

d. In a three-month program consisting of the above activities, indicate when the student should overload. Briefly discuss your answer.

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....3 markse. In terms of injury risk management, discuss two ways the students can avoid the likelihood of an injury occurring during the training program. Clearly indicate how your suggestion applies to injury avoidance or minimisation.

Suggestion 1. ………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………..................

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marksSuggestion 2. .………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....3 marks

© R.Malpeli 2006Total 16 marks

QUESTION 7.

Two athletes undertake the same high-intensity interval training program (above 85% HR max.) over a 20 -

week period. Athlete A is an “power” athlete who competes in throwing events (discus, javelin & shot putt),

while Athlete B is a 400m runner. Both train three times per week.

a What benefit would Athlete B be hoping to gain from this high-intensity interval training?

………………………………………………………………………………………………………..……………….…

………………………………………………………………………………………………………..…….…2 marks

b How long would Athlete B need to continue training before any appreciable gains were evident?

………………………………………………………………………………………………………….…….…1 mark

c State three chronic changes to Athlete B’s physiological systems at the completion of the training program.

Respiratory change: …………………………………………………………………………….……….…1 mark

Cardiovascular change: ………………………………………………….…………………….……….…1 mark

Muscle fibre change: …………………………………………………………………………………….…1 mark

d. Athlete A has been told by friend that including large doses of “Powermax Protein Powder” in his diet will

provide him with additional energy/power that will improve his throwing ability.

i. Briefly discuss this advice, including what our bodies use protein for.

.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marks

ii. If Athlete A increases his protein intake to 70% of his daily intake in an effort to improve his “power”,

discuss any problems that this may cause.

© R.Malpeli 2006.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marksiii. Discuss any ethical considerations that may need to be considered before Athlete A takes his friend’s

advice.

.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....3 marks

iv.“Someone who is powerful must also be strong” Discuss the difference between muscular power and

muscular strength.

.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marksTotal 18 marks

QUESTION 8.Participation in “Spinning” classes is a popular growth area with many classes are now being scheduled in

gyms and fitness centres around Victoria. Spinning involves participants cycling on a stationary bicycle.

a. Identify two potential risks for clients working with a “Spinning” instructor.

i. ……………………………………………………………………………………………………………...….1 mark

ii. …………………………………………………………………………………………………...………...... 1 mark

b. In which areas would policy be necessary to reduce the likelihood of risk for instructors?

i. ………………………………………………………………………………………………………………... 1 mark

ii. …………………………………………………………………………………………………………..…... 1 mark

© R.Malpeli 2006iii. ……………………………………………………………………………………………………….……... 1 mark

c. What type of pre-participation screening would you recommend for clients?

i. ……………………………………………………………………………………………………………..... 1 mark

ii. ………………………………………………………………………………………………………….…... 1 mark

d. List three procedures you would recommend Pilates instructors adopt to reduce the likelihood of injury to clients participating in Pilates.

i. ……………………………………………………………………………………………………………..... 1 mark

ii. ………………………………………………………………………………………………………….…... 1 markiii. ……………………………………………………………………………………………………………... 1 mark

e. How could Fartlek training be completed during a spinning class?

.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marks

f. The following data has been obtained from Joe Domaleski (a leading USA Fitness Instructor) during one of his spinning classes (www.joedom.com)

© R.Malpeli 2006

i. Is there any evidence that he reaches “steady state” during the spinning session? Discuss..……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....3 marksii. How can Joe ensure that he replenishes his glycogen stores to pre-exercise levels in time for another workout the following day?.……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………….………....2 marksTotal 18 marks

QUESTION 9.

a. List three arousal reduction techniques used to enhance performance.

i. ………………………………………………………………………………………………………..……... 1 mark

ii. …………………………………………………………………………………………………….………... 1 markiii. ……………………………………………………………………………………………………………... 1 mark

b. Select one of the above techniques and clearly discuss how it might be used to improve performance for a netball game.

.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

© R.Malpeli 2006………………………………………………………………………………………………………………....3 marks

c. AFL teams all practice pre-game workouts where they become accustomed to the playing field and conditions by going onto the ground 15–20 minutes before the first bounce. Discuss two ways that AFL teams might integrate psychological skills training into this pre-game workout to improve their performance.

i

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………………..................

ii………………………………………………………………………………………………………………………......

…………………………………………………………………………………………………………….…....4 marks

d. Discuss the way a netball team might enhance their playing and recovery performances by using dietary

practices to their advantage. Clearly discuss different pre, in & post games dietary practices that might

be used

Pre-game

………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………........

In-game

……………………………………………………………………………………………………………….................

.………………………………………………………………………………………………………………..................

……………………………………………………………………………………………………………….................

Post-game

………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marks

Total 13 marks

© R.Malpeli 2006

QUESTION 10.

The following graph reveals the energy derived from fats and carbohydrates at various work intensities.

a. Which energy system is likely to be the major ATP producer when performers work at 60% VO2 max?

………………………………………………………………………………………………………………..…1 mark

b. i. Whilst working at 100% VO2 max, what is the predominant fuel used?

…………………………………………………………………………………………………………….….…1 markii. List three foods that are high in the food type you have listed above

……………………………………………………………………………………………………….…….…... 1 mark

………………………………………………………………………………………………………………..... 1 mark. ……………………………………………………………………………………………………………….... 1 mark

c. By referring to the graph, at what stage do carbohydrates become the major fuel used to supply energy?

© R.Malpeli 2006

………………………………………………………………………………………………………………...…1 mark

d. Briefly discuss the difference between aerobic and anaerobic glycolysis.

………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....3 marks

e. It is actually possible for athletes to perform above 100% VO2 maximum. i. Briefly discuss how this is possible by making reference to the energy system(s) used.………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marks

ii. When considering fatigue mechanisms, list two that are likely to lead to fatigue when working above 100% VO2 maximum, and discuss one in more detail how one of these brings about fatigue.………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………….……………....4 marksTotal 16 marks

QUESTION 11.

Before this year’s Tour de France started controversy over blood doping was raised and several riders were withdrawn from the event pending an investigation. It takes many years of training to develop the physiological make up required to perform at the elite level required to succeed in this event.

a. Provide three reasons, other than improved performance, that riders would offer in defence of their use of illegal practices such as blood doping.………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………..…...3 marks

© R.Malpeli 2006b. Altitude training is used by endurance cyclists to enhance their performance. This is now simulated at sea

level by use of hypoxic sleeping environments and riders no longer need to ride many thousands of metres

above sea level in mountains to experience improvements.

i. Why is it beneficial for cyclists to train at sea level after deriving benefits of sleeping at “high altitude”?

………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………..……………...2 marksii. Discuss why most, if not all, of the competitors actually ride over the exact course/ circuit in the months

leading up to the Tour de France as part of their training.

………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………..……...2 marks

c. The following physiological parameters form part of a rider’s profile.

(i) Resting heart rate: 42 bpm(ii) VO2 maximum 77 ml/kg/min(iii) 60 – 80% slow twitch fibres(iv) Peak exertion heart rate of 200 bpm

Explain how two of the parameters above would enable him to perform at an elite level.………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………………….

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....4 marks

d. Throughout the event a leading cyclist eats the following:

Breakfast: eggs, pasta rice, bread, yoghurt, cereals. Lunch: sandwiches honey and banana cakes, energy bars, water, sports drinks. Dinner: meat, pasta, rice, salad, bread, dessert. After a stage: cereal, high protein foods.

© R.Malpeli 2006

Name two forms of food fuel that would appear in the blood following digestion of these fuels.

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………….……………....2 marks

Total 13 marksQUESTION 12.

The table below shows physical activity data from several age groups based on the Active Australia Survey conducted in 2000.

Age group (yrs) Proportion of people sufficiently active

18–29 69%

30–44 54%

45–59 50%

60–75 54%a. Describe the association between age and sufficient physical activity for people aged 18–59 years.

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....2 marksb. i. Explain why there was an increase in the proportion (%) of people classified as ‘sufficiently active’ in the 60-75 years old category compared to people aged 45–59.

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………………....2 marks

ii. People are considered to be sufficiently active to achieve …….. (complete)

………………………………………………………………………………………………………………....1 mark

c. “The Active Australia Survey would be an appropriate instrument to assess the physical activity levels of children aged 5–9 years”. Discuss.

© R.Malpeli 2006…………………………………………………………………………………………………………………..……….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marks

d. Outline three community benefits of having a more physically active population.

………………………………………………………………………………………………………………………...….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marks

e. List the four dimensions of physical activity that can be measured.

i ……………………………………………………………………………………………………....1 mark

ii ……………………………………………………………………………………………………....1 mark

iii ……………………………………………………………………………………………………....1 mark

iv ……………………………………………………………………………………………………....1 markTotal 15 marks

QUESTION 13.

An athlete performs the following battery of tests:

I. A grip strength testII. The Semo test.III. The Phosphate recovery test.IV. A forty metre sprint.V. The sit and reach test.

a. Which components of fitness do the above tests assess?

I. A grip strength test.………………………………………………………………………….………1 mark

II. The Semo test- ………………………………………………………………….……………………1 mark

III. The Phosphate recovery test…………………………………………………….…………………1 mark

IV. A forty metre sprint………………………………………………………………….………………1 mark

© R.Malpeli 2006V. The sit and reach test.- ……………………………………………………………..………………1 mark

b. Suggest a different test to assess each of the components that you have identified above.

I. …………………………………………………………………………….……………………………....1 mark

II. …………………………………………………………………………………………………………....1 mark

III. …………………………………………………………………………………………………………....1 mark

IV.. ………………………………………………………………………………………………….……....1 mark

V. ………………………………………………………………………………………..…………….…....1 mark

c. i. Assuming the athlete rates poorly in all of the above areas, what method of training would you use to bring about improvements in each component?

……………………………………………………………………………………………………………..…....1 markii. Discuss the importance of “individualising” each training session in terms of training principles.

……………………………………………………………………………………………………………..…………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....2 marksiii. How often would the athlete need to perform the training method selected in (i) above to bring about

improvements?

………….times per week…………………………………………………....1 markiv. If the training you have recommended is continued for 9+ months, other than increased fibre size, list three chronic changes likely to occur in fast twitch muscle fibres.……………………………………………………………………………………………………....1 mark

……………………………………………………………………………………………………....1 mark

……………………………………………………………………………………………………....1 mark

v. Apart from fuel depletion that occurs during the phosphate recovery test, list two reasons why performance levels deteriorate as the test progresses.

……………………………………………………………………………………………………………….....1 mark

…………………………………………………………………………………………………………….…....1 markTotal 19 marks

QUESTION 14.

Kate is a 40 year old woman who is 168 cm and weighs 88kg (she would be classified as overweight of which 52% of Australian women and 67% of Australian men are classified as). She has a heart rate

© R.Malpeli 2006maximum of 175 bpm and a VO2 maximum of 36.3ml/kg/min. She is a non-elite athlete who wants to train for the SUSAN 10K CLASSIC.

a. Identify the method of training that you would recommend Kate undertake to bring about the best results.

……………………………………………………………………………………………………………..…....1 mark

b. What frequency and duration would Kate need to apply to the training method in order to bring about the desired training adaptations.

Frequency ………………………………………………………………………………………….………....1 mark

Duration ……………………………………………………………………………………………………....1 mark

The following graph shows the measured heart rate of Kate participating in a 55 minute training session:Heart Rate for a 40 y.o. woman participating in 55 mins

"aerobic" activity

20

30

40

50

60

70

80

90

100

0 5 10 15 20 25 30 35 40 45 50 55

Exercise time (mins)

% M

axim

um H

eart

Rat

e

Zone A

Zone B

Heart rate(40yo)

c. Identify the area marked “Zone A”.

……………………………………………………………………………………………………………….....1 mark

d. Did Kate work sufficiently “hard” to bring about improvements in her aerobic system? Discuss using evidence from the graph.……………………………………………………………………………………………………………...…………….

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....2 marks

© R.Malpeli 2006

After her first week of training Kate’s muscles feel quite sore, particularly her hamstring group.

e. Discuss one strategy Kate might use in an effort to reduce the “soreness” and possible injury to her hamstrings.………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………..………….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....4 marksFollowing extended endurance training for 12 months, many changes occur at the muscle, cardio-respiratory system and body in general. Identify the expected change at each of the following structures and explain how each of the following will benefit endurance performance.

f. The National Health and Medical Research Council of Australia has made two recommendations for overweight people in terms of physical activity guidelines. List these.………………………………………………………………………………………………………..………………….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………….………....2 marks

Total 12 marksQUESTION 15.

a. Many people attending gymnasiums are sensible about hydration during their sessions. The following graph reveals the urine output for three members following an exhaustive 2 hour workout and three different types of “sports” drink consumed (2 litres) by each.

© R.Malpeli 2006

i. Based on the above graph, what recommendations would you make in terms of the sodium contained in each “sport” drink that would lead to the best rehydration following the exhaustive workout.

……………………………………………………………………………………………………………………..…….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....2 marks

ii. Sports drinks may also have various amounts of carbohydrate dissolved within them. What sort of sports drink (hypertonic or hypotonic) would you recommend people who have a high rate of sweating consume during a training session to avoid dehydration. Discuss why you have made this recommendation.………………………………………………………………………………………...………………………………….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………….……………………....3 marks iii. Briefly discuss two physiological effects dehydration produces to cause fatigue.

……………………………………………………………………………………………………………………..…….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………………..................

Cumulative urine output during recovery following exercise induced dehydration in 3 subjects . Rehydration = 2000 mL

of drink containing sodium in various concentrations.

0

200

400

600800

1000

1200

1400

0 0.5 1 1.5 2 2.5 3 3.5 4 4.5 5 5.5 6

Hours after rehydration

Cumulative urine volume

(mL)

2mmol/L

25mmol/L

100mmol/L

© R.Malpeli 2006…………………………………………………………………………………………………………………..…….….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....4 marksb. Discuss two ethical considerations that exist with the practice of using an intravenous drip as a means of rehydration for sportspeople.

………………………………………………………………………………………………………………………..….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….................

………………………………………………………………………………………………………………...………….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………………....4 marksc. Some athletes are in top physical condition and sometimes it’s not a physiological reason as to why their performance deteriorates. At critical stages of games, some performers “choke” and it is a psychological reason that contributes to their performance deterioration.

i. Discuss what effect choking has on performers (other than performance deterioration)

…………………………………………………………………………………………………………...……………….

………………………………………………………………………………………………………………………........

………………………………………………………………………………………………………….……....2 marksii. List two ways that “choking” can be avoided during critical stages of performance / games.

………………………………………………………………………………………………………………………........

…………………………………………………………………………………………………………….…....2 marksd. List three reasons why performers would turn to illegal performance enhancing practices, despite knowing the risks are great (disqualification, life-time bans, death…)…………………………………………………………………………………………………………………..……….

………………………………………………………………………………………………………………………........

……………………………………………………………………………………………………………….....3 marksTotal 20 marks

END OF PAPER

© R.Malpeli 2006

2006 INNOVATIVE EDUCATION STRATEGIES PHYSICAL EDUCATION ~ CHALLENGE QUESTIONS 2

QUESTION 1.a.i. Vertical/Sargeant Jump

ii. Muscular power (legs)

b. i. Cricketerii. All other athletes perform explosive jumps as an integral part of their sport iii. The test actually measures how high off the ground people are able to achieve from a standing start so height is of no advantage. The height of the person’s extended reach is subtracted from the height reached on the jump so being taller is of no advantage. c. Plyometrics; weights (leg extensions/curls/squats)

d. i. Amphetamines; growth hormones

ii Physiological – any two from persistent soreness; heaviness and weakness in the muscles; body aches; increased incidence of injuries; prolonged fatigue; loss of appetite and weight loss; intolerance to training and delayed recovery from training; elevated resting heart rate; dehydration; excessive sweating; insatiable thirst; increased susceptibility to infections; hyperactivity; slower heart-rate recovery; gastrointestinal disturbances; nausea; swelling of the lymph nodes; and menstrual irregularities.

Psychological – any two from moodiness and being easily irritated and angry; increased anxiety and depressive symptoms; loss of competitive drive, motivation and enthusiasm for physical activity; reduced concentration; apathy; feeling tired, drained and lacking in energy; impatience; inability to relax; being twitchy and fidgety; altered sleep patterns including insomnia and disturbed sleep; confusion; excessive emotions; feelings of helplessness; decreased concentration; boredom; and reduced confidence.

iii. Discussion of:Compliance with sporting rules; equity (equal access by all); personal vs. medically enhanced performances; long-term dependence; associated harm; risk of long-term physical/psychological damage; unfair advantage for some; abuse to gain advantages above those allowed by sporting codes.

QUESTION 2.a. Preparation Stageb. Termination Stagec. Any three from:

assessing motivational readiness

matching processes of change with motivational readiness

identifying opportunities to be active

© R.Malpeli 2006 contracting

enlisting social support

reminder systems

gradual programming

tailoring.

d. i. Matching/tailoring allows a counsellor (personal trainer) to prescribe a physical activity plan to meet the individual needs of each person. Individual factors to consider include social support, access to walking trails and other facilities, work hours and settings, whether the person is a morning person, when they eat throughout the day, cultural factors, family structure, fitness levels and climate (Blair et al. 2001). It’s too simplistic to think you could just write a one-size-fits-all physical activity program just because you know what the individual’s goals are.

ii Tailoring

e. Pre-contemplation strategies should come from first 4 strategies listed in (c) above

f. Self-efficacy tends to increase as people progress through he stages of change model.

QUESTION 3.

a. Hackett would explode from the blocks and activate his ATP-PC system along with the other 2 systems.

Within 10 seconds the PC would be depleted and his lactic acid system would take over as the main energy

supplier and at the same time his aerobic system would be increasing it’s contribution. At tumble turns the LA

system would increase it’s contribution but the aerobic system would still be the major contributor for the

remainder of the race. His LA system would increases its contribution as he increases his intensity, but fall

short of the amount of energy supplied in comparison to the aerobic energy system.

b. Glycogen

c. Accumulation of LA, hydrogen ions increasing as well as increased acidity at muscles (decreased pH);

increased inorganic phosphates; increased ADP; increased potassium ions; decreased muscle glycogen;

depleted PC stores

d. Active recovery consisting of the same activity (swimming) at a reduced intensity; contrast (hot/cold/hot)

bathing; massage; warm down stretching

e. The lactate threshold or LIP (lactate inflexion point) is the point at which lactic acid starts to accumulate and rise by more than 1.0 mmol. It tends to co-incide with rapid respiratory increases as well, and sees increases in lactic acid levels. A higher lactate threshold would enable Hackett to keep supplying energy aerobically (more oxygen available to working muscles, no fatiguing by-products being produced) whilst working at a higher intensity. This would enable him to “surge” during races and have his opponents increasingly work anaerobically if they don’t have the same thresholds.

© R.Malpeli 2006

QUESTION 4.

a. Low income (SES) groups & people with disabilities

b. Low income (SES) groups ~ lack of ability to purchase memberships, specialist clothing/equipment; lower

levels of education and hence knowledge of health benefits of PA participation; less safe passive recreational

facilities; lower peer expectations, etc….

People with disabilities ~ limited access to sporting facilities; less physical activity participation programs;

lower numbers of positive role models to promote physical activity; less media directly aimed at this group

c. The goal of mass media interventions is to reach groups of individuals using a medium other than personal

contact or face-to-face meetings. Key roles from:

increasing awareness of physical activity as a public-health issue

providing information about the health benefits associated with regular physical activity

providing information about other non-health benefits of being active

providing information about the consequences of inactivity

increasing interest in physical activity participation and raise awareness of community-based programs

motivating individuals to take action towards physical activity participation.

d. i. Program ~ Go For Your Life; 10,000 Steps; Jump Rope for Heart; Walking School Bus

Details ~ Discussion must convey student know how program works to increase physical activity and

awareness, and must be for 2 different groups (based on age, gender, ability,etc..)

e. Any three from: curriculum based physical activity programs; before/after school programs; access to

curriculum based programs promoting physical activity; opportunities to engage in play, sport and co-

curricular physical activities as well as after school programs; most school PA promoting programs are multi-

faceted; mandated participation in 100 minutes of PA;

f. The CDHAC physical activity guidelines for children and youth recommend:

a duration of 60 minutes and up to several hours per day. This can be accumulated across the day and does not

need to be in sustained bouts

that they should be active every day

that they should participate in moderate-to-vigorous-intensity physical activity in order to achieve the

recommendations. However youth may get extra benefits (such as improved cardiovascular fitness) from being

vigorously active (60 minutes per week or more)

© R.Malpeli 2006 that they should participate in a range of different types of physical activity. There is evidence to suggest that

weight-bearing impact-type activities (for example, jogging, skipping, hopping, jumping, landing) are important for

children’s bone health. In addition to the physical activity guidelines, it is recommended that children and youth should spend less than

two hours per day using electronic media for entertainment.

QUESTION 5.

a. i. Oxygen deficit is the period shortly after exercise commences where oxygen consumption is below that required to produce all of the ATP required aerobically.ii. 1,500 m running (more likely to have a period where oxygen supply meets oxygen demand)

iii. When steady state is reached in the 1,500 m race the major ATP contributor will be the aerobic system (supported by the table) with smaller amounts of ATP being produced via the LA system and neglible/no ATP coming from PC system / PC splitting because this fuel has been exhausted.

b. i. The activation of the aerobic energy system will vary according to the intensity of the activity and it’s

duration. The difference can be explained because the 90 second cycling is “all out/maximal”, where as the

800m involves a faster second than first lap, and the 1,500m has surges with the last lap also being the

fastest (usually).

ii. Oxygen is vital in facilitating PC restoration which takes 3 minutes for 98/99% restoration following 90

seconds of maximal cycling. 100% PC restoration can take up to 10 minutes.

c. LME (local muscular endurance)

d. Three reasons fitness testing selected from: Fitness profiling (strengths and weaknesses) Training program design Training program monitor Selection of “talent” in talent identification programs Personal motivator

e. i. Cannot list locomotor patterns! Any three from :

Skill Frequency

Work : Rest ratio

Playing Intensities

Heart Rate

Acceleration

Movement Patterns

ii. Discussion must relate analysed data to program design features. E.g.

© R.Malpeli 2006Heart Rate Data or movement patterns – this can be used to provide an indication of exact

playing/performance intensities and associated energy system usage. This can be used to tailor a specific

program to these system needs.

QUESTION 6.

a. Improvements require 3 times/week minimum

b. Shoulder press and bench press repetitions seem too high to elicit muscular power development. To be

able to work with these repetition ranges, the resistance must be less than 50% of RM and able to be lifted

approximately 15 times BUT in training should only be lifted/worked at 3-4 reps at maximal speed!c. Only increase one of the following at a time : increase sets or increase resistance or increase

repetitions or increase frequency or increase duration.

d. Overload needs to be applied as adaptations become apparent – this usually means when the activities

can be completed as designed completely and start to become “easy”.

e. Conduct thorough warm up – avoid/limit risk of soft tissue injury, over-stretching, allows for full ROM

Overload only when appropriate and planned – minimise risk of overtraining

Ensure sufficient recovery between sets and training days - allows body to repair muscles and refuel.

Maintain hydration levels during training – avoid overheating, premature fatigue, etc.

Keep a training log – easy to evaluate training changes, program modifications, etc..

Training with a partner – increased motivation, use to “spot”, can evaluate correct technique

Work within limits/ability – less likely to injure/strain muscles

QUESTION 7.

a Increase lactate threshold; improved anaerobic power; increased PC restorative ability; increased

glycolytic enzymes; increased ATP, PC & glycogen stores; increased contractile force and velocity at muscles

(FT)

b 9-12 months

c

Respiratory change:

© R.Malpeli 2006Cardiovascular change:

Muscle fibre change: Increased myosin ATP-ase; Increased ATP and glycogen stores(substrates);

increased ATP-splitting ability; increased contractile proteins; increased buffering/lactate tolerance; possible

hyperplasia / fibre splitting / increased fibre numbers; increase fibre size; increase contraction speeds, etc.

d. i. Protein is a poor energy source because it takes many more chemical reactions than glycogen and fat to

release ATP and requires huge amounts of oxygen to be oxidised and hence less oxygen is available for

muscles which in turn accelerates fatigue.

Proteins mainly repair and rebuild muscles and resynthesise enzymes

ii. Most proteins powders are mixed with water or milk prior to consumption. Large amounts could lead to

feelings of being bloated. Additionally, such high amounts of protein would restrict the amount of

carbohydrates that could be consumed and thus muscle repair might be slowed. It is also likely that these

large protein quantities would place excessive loads on the kidneys and be associated with large amounts of

fluid loss via urination (dehydration and elevated body temps)

iii. Whilst protein powders are legal, ethical considerations may include:

are they “mixed” with other illegal substances to increase “power”?

what happens if an individual is allergic to certain types of protein(s)?

how “natural” is any associated development?

does everyone have equal access to this practice(expensive)?

What is the likelihood of developing along-term dependency?

v. Muscular power = the ability to exert a maximal contraction in one explosive effort

vi. Muscular strength = the force a muscle, or muscle group, can exert against a resistance in one maximal

contraction. This can be applied over a long period of time (3-4 seconds)

QUESTION 8.

a. Potential risks for spinning/gym clients:

Muscle damage (inappropriate warm-up or preparation); dehydration (poor hydration practices); severe fatigue (mis-matched class ability); slipping off pedals (not using straps/clips); clothing caught in chain

© R.Malpeli 2006(not securing track pants); injury from seat such as chaffing, pubic bone bruising ( incorrect technique or

incorrect clothing);

b. Minimum training/qualifications; regular updates of qualifications; membership to a fitness association

organisation; mandated regular (twice/year) attendance at professional development sessions; must have

Level 2 first aid qualifications; etc…

c. Preliminary fitness assessment conducted by qualified gym staff; anyone who is overweight or has

suffered from high blood pressure or other cardiovascular diseases should receive medical “all-clear” from

their doctor; attendance at base level class with progression pending satisfactory completion or attainment of

certain level

d. Development/strengthening of core stabilising muscles before attending actual class; as per (b) above;

start with low range of motion and slow movements and gradually progress; provide varying ability classes

(beginner, intermediate, etc..)

e. Fartlek is conducted during most spinning classes by varying the intensity the class cycles at. This can be

adjusted by increasing resistance to free wheel; getting off the seat and pedalling more powerfully; increasing

leg cadence/speed.

f. i. Yes – the “flat bits of the graph” = plateau signifies that oxygen supply meets oxygen demand and this occurs 15-25 minute mark and again at 35-48 minute mark of the session.ii. He must consume high GI foods or hypertonic drinks within first 2 hours of recovery to ensure most muscle glycogen is restored within the next 5-6 hours and definitely within the next 24 hours.

QUESTION 9.

a. Any three from : progressive muscle relaxation; breathing control; biofeedback loops; stress inoculation training.

b. Answers must relate to netball game. E.g.progressive muscle relaxation ~ used during time-outs and breaks during the game to “re-focus” on game

plan and release built up tension during the first half of play.

c. Arousal reduction techniques would most likely be carried out in change rooms prior to going onto the

ground. Pre-game preparation would include stress inoculation practice (getting used to the ground,

© R.Malpeli 2006crowd, etc); players could be talking it up on the ground and acting energetically. Players go through simulated skills and would be using imagery to improve goal kicking and passing to team mates.

d. All responses must be dietary in nature.

Pre-game ~ consume low GI foods; hydrate well/fully (hypotonic drinks); low fat/fibre foods likely to cause

stomach upsets during game

In-game ~ consume hypotonic drinks,

Post-game ~ consume high GI foods within first hour; rehydrate (hypotonic or isotonic drinks)

QUESTION 10.

a. Aerobic energy system

b. i. Glycogen

ii. Three foods that are high carbohydrates chosen from: honey, glucose, wholemeal breads, brown rice, potatoes, cereal products, wholemeal pasta, etc.

c. Close to 40% VO2 max

d. Aerobic glycolysis involves the breakdown of glycogen with plenty of oxygen available and use of the

aerobic energy system. As a result it is broken down to pyruvic acid,CO2 and H2O along with 30-36 moles of

ATP.

Anaerobic glycolysis occurs when oxygen supply cannot keep up with demand and performers are working

anaerobically. The result is that the glycogen is not broken down completely and is converted to pyruvic acid

but then to lactic acid with only 2 moles of ATP being released.

e. i. It is actually possible for athletes to perform above 100% VO2 maximum when they call upon their anaerobic energy producing systems – typically this is the lactic acid system because in most instances PC has been depleted and not had a chance to resynthesize. ii.

Metabolic by-product Discussion

Inorganic Phosphate Reduces maximum cross-bridge forces produced

ADP Reduced shortening velocity of muscle fibres

LA"Everybody thinks lactic acid is a bad thing and that it's deleterious to performance but what we're showing is that it's a help," said researcher Professor Graham Lamb of Melbourne's La Trobe University. "It actually

© R.Malpeli 2006reduces fatigue."

Increased LA leads to increased acidity and decreased pH which probably affects recovery more so than performance

H+ Impaired glycolytic enzyme activity and energy transfer

Potassium Ions Under strenuous exercise, potassium ions build up outside the cell causing the cell to lose its normal potential and thus the ability to contract. Muscles also have a natural "brake" on them, in the form of chloride ions, which prevent muscles contracting on their own.

QUESTION 11.

a. An athlete might take illegal performance enhancers for a variety of reasons. Here are some:

ongoing dissatisfaction with their own performance

lack of progress

psychological dependence

self-pressure and doubt, lack of confidence, nervousness, stress, anxiety or depression

wanting to keep up with other athletes using illegal practices

poor testing procedures and believing they can get away with it

being easily influenced by peers

a ‘win-at-all-costs’ mentality

personal pride and the need to retain a ‘hero’ or role-model status.

Environment-related reasons for athletes taking illegal performance enhancers include: friends or peers using illegal practices (‘drug culture’) and achieving improved results

pressure to win from the coach, parents, public and media

unreasonable scheduling of events (usually allowing insufficient recovery time)

the financial rewards offered as prize money by sponsors, product endorsements, and so on

the prestige and fame associated with being ‘the best’

the influence of role models

the demanding qualifying standards or performance expectations required to make national selection

national honour and pride.

b. i. Training at high altitudes is very fatigue producing given the lower levels of oxygen available and as such

can only continue for a fraction of that likely to be performed at sea level.

ii. Cyclists cover the course months before the actual race as a means of psychologically rehearsing for the

actual race. The simulate where they are likely to make breaks/surges; get a feel for easy and hard parts of

the course; become familiar with surroundings and other aspects of the course (narrow roads, tight corners,

© R.Malpeli 2006etc…). Essentially this is thought to improve their performance from a psychological and “mental” rehearsal

perspective.

c. (i) Resting heart rate: 42 bpm ~ heart requires less energy/oxygen itself at sub-max levels and this can be used by working muscles, most likely to be able to sustain aerobic effort for longer period of time before fatiguing(ii) VO2 maximum 77 ml/kg/min ~ able to take up, transport and supply working muscles with (which extract ) more oxygen(iii) 60 – 80% slow twitch fibres ~ highly suited to endurance events with characteristics that augment aerobic energy production such as high levels of mitochondria, high capillary densities; high myoglobin amounts, etc…(iv) Peak exertion heart rate of 200 bpm ~ combined with high VO2 max, able to pump out large amounts of fuel and oxygen to working muscles and remove fatiguing by-products at a greater rate

d. Food fuels in blood stream include ~ glycogen, free fatty acids, triglycerides

QUESTION 12.

a. People participate in less physical activity as they progress from 18-30 years to 59 years of age. There

is then an increase in the participation rates for physical activity for the 60-75 year old age group.

i. Increased mass media information for this and other age groups relating to opportunities and

benefits of being physically active

this age group for the first time is starting to include many self-funded retirees and people who

are retiring with large amounts of superannuation which can be directed towards physical

activity related pursuits

increased provision of facilities and activities at local and State levels for these people to

participate in

this age group is experiencing increased levels of health & fitness so more likely to be able to

participate in physical activities

ii. to achieve…… health benefits.c. No – it would be inappropriate because the questions are structured for an 18+ audience and as such the

language, scenarios and recall are all beyond those likely to be handled appropriately by 5-9 year old children.

d. Benefits include:

The population experiences higher levels of health and health promotion

Higher levels of well-being (emotional/psychological) are experienced

Less money needs to be spent of public hospitals and can be spent on recreational

infrastructure

© R.Malpeli 2006 Longevity/lifespan increased and more programs designed to cater for more and healthier

retirees

Greater productivity amongst workers (full and part-time)

e. The four dimensions of physical activity that can be measured are:

Frequency

Duration

Type

Intensity

NB – some measures consider “context” to be a dimension that should be measured.

QUESTION 13.

a. A grip strength test ~ strength (forearm flexors) The Semo test ~ agility The Phosphate recovery test ~ anaerobic power A forty metre sprint ~ speed The sit and reach test ~ flexibility of hips/hamstrings

b.A grip strength test ~ strength (forearm flexors) ~ core muscle test, various dynamometers, max bench press, CybexThe Semo test ~ agility ~ Illinois agility test, VicFit agility test, bend-twist-touch testThe Phosphate recovery test ~ anaerobic power, Margaria stair climb, RAST test, Wingate 30 sec testA forty metre sprint ~ speed, 15 m sprint, 50 m sprint, etc.. standing and running starts acceptableThe sit and reach test ~ flexibility of hips/hamstrings, shoulder and wrist elevation, ankle flexion, shoulder rotation

c i. Training method options (NB circuit appropriate in most cases but must allow for specificity) A grip strength test ~ strength (forearm flexors) : resistance/weights The Semo test ~ agility : circuit, plyometrics, dynamic stretching The Phosphate recovery test ~ anaerobic power : short interval A forty metre sprint ~ speed : short interval, plyometrics The sit and reach test ~ flexibility of hips/hamstrings : active stretching, PNF stretching

ii. The notion of fixed load or fixed time circuits or other training methods is not highly recommended. One

size does not fit all and unless programs are individualised or tailored to each person’s strengths, weaknesses, existing base level of fitness, previous training experience, recovery potential/ability they

are non-specific to the individual, even though they might be to the activity being trained for.

© R.Malpeli 2006iii. 3-4 times per week for improvements

iv. Increased myosin ATP-ase; Increased ATP and glycogen stores(substrates); increased ATP-splitting ability; increased contractile proteins; increased buffering/lactate tolerance; possible hyperplasia / fibre splitting / increased fibre numbers; increased contraction velocity; increased Ca+ capacity, increased glycolytic capacity

v. Test deteriorates as it is prolonged due to accumulation of H+ ions, potassium ions, inorganic phosphate accumulation, elevated core temperatures, redistribution of blood away from working muscles, dehydration (unlikely due to short length of test),reduced Ca+ secretion, neural blocks, transmitter tiredness. Recall the specific fatigue factors in the study design and more than those have been listed.

QUESTION 14.

a. Continuous (cycling). This makes it easier to achieve the 20 minutes minimum without placing undue stress on her joints and allows her to experience a sense of achievement and likely increases in self efficacy and more likely to continue with the training program. Fartlek would cause too much “strain” on Kate’s under-prepared body and be likely to “turn her off” (relapse very likely).b. Frequency – 3 times per week minimum

Duration - 20 minutes per session minimum

c. Aerobic training / conditioning zone

d. No – she needs to be working in the aerobic training zone for chronic adaptations to occur.

e. Kate might perform preparatory hamstring strengthening exercises (eccentric very good); conduct a thorough warm-up/warm-down; perform all activities as designed; have a massage; use of contrast bathing techniques; cold water therapy; wear appropriate clothing (non-restrictive; elasticised, etc..)

a. Once weight has been lost it is recommended that they participate in 60-90 minutes of daily

physical activity to avoid weight regain Overweight or obese adults should participate in 60 minutes of physical activity per day

QUESTION 15.

a. i.The higher the sodium content in “sports drinks” the more likely performers are to retain this fluid or the less likely they are to lose this in the form of urine. Higher sodium content drinks facilitate more efficient hydration than low content sodium drinks/water alone.

ii. Hypotonic drinks have low osmolality and are absorbed quicker than water.

iii. Dehydration causes:loss of body fluids and electrolytes

© R.Malpeli 2006heat stroke if not treated – severe, but associated with loss of consciousness

elevated body temperatures – movement of blood, fuels and oxygen away from working muscles

increased blood pressure – heart needs to work harder and risk of working anaerobically increases

increased production of LA – increased muscle acidity and decreased pH and muscle functioning

impaired nervous transmission – electrical impulses slower to reach muscles (co-ordination deterioration,

impaired judgement)

b. c.

i. Choking causes attention/focus to shift to internal and narrow, and ability to shift attention to meet

environmental changes also decreases. Impaired timing and co-ordination; muscle tension; negative self-talk

and poorer decision making abilities also accompany choking.

ii. Choking “busters” ~ simulation; overlearning skills; cue/key word reminders; routine practice; improving

confidence.

d. Any 3 from…ongoing dissatisfaction with their own performance

lack of progress

psychological dependence

self-pressure and doubt, lack of confidence, nervousness, stress, anxiety or depression

wanting to keep up with other athletes using illegal practices

poor testing procedures and believing they can get away with it

being easily influenced by peers

a ‘win-at-all-costs’ mentality

personal pride and the need to retain a ‘hero’ or role-model status.

Environment-related reasons for athletes taking illegal performance enhancers include: friends or peers using illegal practices (‘drug culture’) and achieving improved results

pressure to win from the coach, parents, public and media

unreasonable scheduling of events (usually allowing insufficient recovery time)

the financial rewards offered as prize money by sponsors, product endorsements, and so on

the prestige and fame associated with being ‘the best’

the influence of role models

the demanding qualifying standards or performance expectations required to make national selection

national honour and pride.