Aths Written Exam

Question 1

List the principles of training

Answer 1

The principle of.....
overload
recovery 
reversibility 
specificity
individuality

Question 2

List the sprint events in athletics

Answer 2

100m, 200m, 400m and relay events

Question 3

What will influence how fast you sprint?

Answer 3

Inherited ability:

• fast-twitch fibres in the muscle
• efficient neuro-muscular co-ordination

Question 4

What is the aim of sprinting?

Answer 4

-Accelerate to the maximum speed in the shortest time possible and to maintain that speed as long as possible.

-400= athlete uses a percentage of their speed so that they can make the distance.
They sprint hard for first
60 -70 m before they settle into the back straight.
Sprint hard too long at the beginning then they will hit the wall at the 300.

Question 5

What are the energy systems for track events? and give examples for each

Answer 5

ATP-PC ATP: Adenosine triphosphate (anaerobic). Less than 5 secs
less than 50m e.g. start of race or jumps run ups

ATP-PC PC: Phosphocreatine (anaerobic). 5-15 sec
100, 110m hurdles

ATP-PC PC: Phosphocreatine extended (anaerobic). 15-30 sec
200m

Lactate Lactic Acid (anaerobic). 30-60* (90) sec
400m

Aerobic Aerobic. Longer than 60 sec.
800m, 1500m and above

Question 6

Describe or list sprinting technique

Answer 6

Body weight forward of driving leg
Drives from behind body
Run tall: high hips allow for full rear leg extension.
High knee lift
Vigorous but relaxed arms - angle 90 degrees
Head in alignment with body, eyes looking forward
Shoulders square to path of movement
Angle of body at top steady speed 80-85 degrees
Back arm swing is power section of the swing
Forward swing being a result of the back swing
If sufficient power in the back swing the hands should be above shoulder height in the forward swing, within eye focus.

Question 7

Describe the phases of strides

Answer 7

Driving phase

• body is pushed forward by extending the hip, knee and ankle joints of the driving leg whilst is is behind the body’s center of mass.
• the driving phase continues until the driving foot leaves the ground.

Recovery phase
-both feet are in the air as the driving foot has left the ground well behind the body’s centre of mass.

Breaking phase

• Opposite foot touches the ground a little ahead of the center of mass, causing a brief braking action.
• Body moves forward until the center of mass has moved ahead of the foot that is in contact with the ground. Then the next driving phase begins.

Question 8

Describe stride length and stride frequency

Answer 8

Speed = stride length x stride frequency
Stride length is determined by the leg length and by ground reaction forces returned during each stride

stride frequency is limited by the length of the stride.

natural way to increase stride length is to increase force against the ground in the driving phase eg striking backwards underneath the body rather than in front

Question 9

Starting cues

Answer 9

On your marks
Set
go

accelerate

Question 10

Describe block start technique according to cues

Answer 10

“On your marks”
Body weight evenly distributed.
Arms shoulder width apart, vertically above hands.
Relaxed neck
Front block 30 degrees, back block 60 degrees.
The greater the force applied to the blocks the greater the force returned to sprinter and the faster the start.

"Set"
Steady lift of hips
Forward movement of centre of gravity
Hips higher than shoulders
Medium start: Front knee 90 degrees, back knee 120 degrees

"Go"
Explosive drive both legs
Rear foot leaves first
Fast and flat forward swing of rear leg
Active arms – ‘wide split’

Accelerate
High stride frequency
Landing on ball of foot
Gradual straightening of body and continual lengthening of stride

Question 11

What should sprint training improve?

Answer 11

Acceleration
Absolute speed
Speed endurance (where required, eg: 400m)
Running form and technique

Question 12

What should sprint training consider? along with the principles

Answer 12

Varied pace exercises
Change of pace and action
Acceleration exercises
Fast practice
Explosive practice
Flexibility
Specific drill practice
Strength training
relaxation

Question 13

What relay pass is recommended for the 4 x 100m and explain why and how is it done?

Answer 13

Push pass

More natural, baton is moved in a straight line (shortest distance between two points) and it is easier to sight for the incoming runner.

Outgoing runner: palm of hand vertical, thumb down, fingers together pointing away from the body. Like pushing back against a brick wall.

Question 14

How big is the relay changeover zone?

Answer 14

30m