Ex phys B pp qs

Question 1

identify TWO fitness components required by a climber and justify your selection. (3 marks)

Answer 1

0.5 mark for each component; 1 mark for each justification.
* Anaerobic Power/Muscular Power/Power:
High amounts of anaerobic power required using the ATP/PC system, at the start and during the
climb, to propel the climber upwards.
* Speed:
Climbers are racing each other to get from the bottom of the wall to the top in the fastest time
possible.
* Muscular strength:
The climbers needs to apply force (push and pull) in order to move efficiently up the wall.
* Agility:
Climbers may need to change direction quickly and accurately based on the course set for them.
* Coordination:
Speed climbing requires fluent movement and relys on effective hand-eye and foot-eye
coordination in order for the climber not to fall or make an incorrect hand/foot placement.
* Reaction time:
As they are aiming to be the first person to the top of the wall, climbers need to react quickly to
the starting buzzer to gain the fastest time.
* Flexibility:
Climbers need a good range of flexibility in order to make the moves required to climb effeciently.

Question 2

Explain interval training. Outline TWO variables that a climber could change to vary an interval training
session. (3 marks)

Answer 2

• Interval training is a form of training in which work intervals are followed by rest intervals. It can
  improve speed/power/agility/aerobic or anaerobic capacity.
• Could change work:rest ratio (W:R) so as to develop specific energy system.
• Could change number of sets or reps, to develop/enhance different energy system.

Question 3

What is ONE training principle that should govern a climbers training program? Justify your selection. (2 marks)

Answer 3

• Specificity (0.5 mark)
• To be successful, the climber would need to ensure their training program worked on the specific
  energy systems, components of fitness, muscle groups and skills required. (1.5 marks)
  Note: Other training principles may be accepted, depending on the justification given.

Question 4

You have been asked to assist the coach of a local sporting team with the organisation of training. Your role
will be to ensure the athletes can train effectively and safely and that each training session supports the
gradual physiological improvement of each athlete.
1) Identify the THREE broad phases of a periodised training year. What should be the primary focus of
each phase? (3 marks)

Answer 4

• PREPARATORY (PRE-SEASON)
  General preparation phase: during the general preparatory or fitness foundation phase, emphasis
  is placed on developing general fitness as a solid base on which to build and specialise in the
  subsequent phases. Specific preparation phase: during the specific preparatory sub-phase, there is
  a shift in training towards more specific game-related fitness work.
• COMPETITIVE (IN-SEASON)
  During the competitive season, the emphasis is on maintaining pre-season fitness and recovering
  for subsequent training and competition.
• TRANSITION (OFF-SEASON)
  The off-season period should be both a psychological and physical break from the sport in which
  you have been competing. Training during this period should be devoted to remaining reasonably
  active without staying involved in the chosen sport.

Question 5

Identify the THREE accepted parts of a training session. (1 mark)
For ONE of these parts outline its main purpose. (1 mark)
Provide TWO examples of activities that would facilitate this purpose being achieved. (1 mark)

Answer 5

• WARM UP PHASE
  o Prepare the body for competition or conditioning exercise; increase muscle temperature;
  reduce the possibility of joint or muscle injury or soreness.
  o Continuous activity, light resistance exercise, dynamic flexibility exercises.
• CONDITIONING/SKILL DEVELOPMENT PHASE
  o This phase incorporates conditioning to improve or maintain physiological capacities and
  skill development to improve skill execution (May refer to skills being performed whilst
  fatigued).
  o The specific fitness components for a particular sport are developed using the training
  methods you favour. Sometimes during this phase, appropriate skills can be worked on in
  conjunction with any conditioning work.
• COOL DOWN PHASE
  o The cool down is needed to prevent venous pooling (i.e. pooling of blood in the veins)
  and/or assist in removal of LA and/or increase muscle fibre length.
  o It should be a continuation of the activity at a much reduced intensity (e.g. after running,
  keep walking). All cool-downs should include either static stretching exercises or PNF
  stretching exercises for all muscle groups involved.

Question 6

Explain the transition phase and the importance of its placement in the training year to ensure that
athletes will perform optimally in the competitive phase. (2 marks)

Answer 6

• The transition phase is the time when an athlete has a physiological and psychlogical break from
  training and competition for approximately 6-12 weeks.
• There is usually a decreased volume and intensity of training, however, the athlete needs to stay
  active so that fitness does not decrease. This phase can include resistance programs to bulk up, or
  remedial programs to correct technical deficiencies.

Question 7

Explain in-season peaking. (1 mark)

Answer 7

• This relates to peaking for specific matches/competitions/events during the in-season period. This
  requires some rest from training or at least easing up to allow complete recovery and a build-up of
  peak strength and endurance on competition day

Question 8

Identify the training methods being used in: (1 mark)
Session Training Activity Intensity
A 45min steady pace run 70-75% MHR

B 3 x 10min runs (5min recovery
between each rep) 80-90% MHR

C
20 x 5sec sprints (30sec recovery between each rep)
95% MHR

D
20mins of activation and mobility exercises
40% MHR
*MHR = Maximum Heart Rate

Answer 8

• Session A: Continuous/ LISS/ LSD
• Session B: Interval/LIP interval/LT Interval
• Session C: Interval/Speed Interval/Short Interval
• Session D: Flexibility/Circuit

Question 9

List ONE phase of the training year where an athlete could incorporate the training method mentioned
in Q. 5, Session A- continuous training and identify ONE reason why this training would be of benefit to them during this
phase. (1 mark)

Answer 9

An athlete could incorporate continuous training into their Preparatory phase to:
* gradually increase their general fitness by developing their aerobic energy system
* improve aerobic capacity
* raise the LIP
* improve local muscular endurance
* improve ability to reach aerobic steady state faster
* accumulate less lactic acid
* recover more rapidly between efforts or after exercise

An athlete could incorporate continuous training into their Competitive phase to:
* recover after a match
* complete a Time Trial for in-season fitness test

An athlete could also incorporate continuous training into their Transition phase to:
* not lose all effects of chronic adaptations
* not see the effects of detraining
* to maintain some level of aerobic fitness
* partake in activities she normally may not do, e.g., cycling, swimming etc.

Question 10

Explain ONE suitable training method an athlete could utilise to improve their VO2 Max. (2 marks)

Answer 10

• Continuous training improves aerobic capacity (VO2 max) and must be sufficiently intense to
  increase the heart’s stroke volume and cardiac output (it must increase the ability of the heart to
  deliver oxygen to the working muscles).
• Improvements in aerobic fitness using continuous training methods are based around varying the
  FITT formula.

Question 11

2023 test data analysis part (photos)
Did the Low Repetitions Group have the greatest gains in the squat or in the leg press? Refer to the results. (1 mark)

Answer 11

The leg press with a 40kg increase (compared to the squat which only had a 20kg increase)

Question 12

2023 test data analysis part (photos)

Use the VO2 max results to identify which group had the highest gain in fitness and which had the
lowest gain in fitness. (2 marks)

Answer 12

• The lowest gains were from the control group with 0.1ml/kg/min.
• The highest gains came from the high repetitions group with 1.5ml/kg/min.

Question 13

2023 test data analysis part (photos)

‘Low repetitions with heavier weights increases strength and power, whereas high repetitions with
lighter weights increases endurance’. Discuss whether or not the results support this claim.
(2 marks)

Answer 13

• The results do not support the first part of the claim that low repetitions with heavier weights
  increase strength and power, due to the fact that the high repetitions groups gained the
  greatest increase in both the squat (80kg compared to 20kg) and the leg press (45kg compared
  to 40kg).
• However, the results do support the second part of the claim, that lighter weights increase
  endurance, as the high repetitions recorded a difference of 1.5ml/kg/min compared to
  0.9ml/kg/min.

Question 14

2023 test data analysis part (photos)

Rank from, least fit to most fit, the fitness at the start of the program of the three groups: Low
Repetitions, High Repetitions and Control Group. Refer to the results. (1 mark)

Answer 14

• Control group were least fit with a VO2max of 48.7ml/kg/min
• Then high repetitions with a VO2max of 50.1ml/kg/min
• The most fit was the low repetitions group who recorded a score of 50.3ml/kg/min.
  As fitness could be determined through a number of categories, other answers were considered, if given
  with appropriate explanations/data.

Question 15

2023 test data analysis part (photos)

The squat and the leg press are used as methods to test power. Is it necessary to have two tests or is
one test enough to gauge the effectiveness of the training program? Refer to the results.
(2 marks)

Answer 15

• The results suggest that both the leg press and the squat are effective ways of gaining power in
  a training program. For all three groups; control, low repetitions and high repetitions the results
  increased.
• Therefore, only one test would be necessary if you wanted to see if the leg power had
  increased.

Question 16

i. Name the most applicable component of fitness related to the back squat. (1 mark)

Answer 16

i. The most applicable component of fitness related to the back squat is muscular strength

Question 17

Tony Reinmuth is an Australian powerlifter who is the current Australian record holder for the squat with a lift of 400 kg.
Identify and define the most appropriate type of resistance training Tony would undertake. (2 marks)
Identification:
Definition:

Answer 17

The most appropriate type of resistance training Tony would undertake is Isotonic Weight Training in which joints are moved under load and the load remains constant throughout the
range of movement.

Question 18

Define tapering and describe how Tony might manipulate the variables of his training leading into a major competition. (3 marks)

Answer 18

. Tapering is a reduction in training before a major event to allow for complete recovery to allow
for optimal performance. A Powerlifter may reduce the overall load (duration x intensity) of their
training through the weight lifted via manipulating any of the following variables:
* Intensity: reduce the number of sets, reduce the number of reps, increase the rest periods,
reduce weight per rep/set, increase intensity but decreased volume.
* Volume: reduce the number of training sessions.

Question 19

Hobart’s Rob Wilkinson is an Australian mixed martial artist (MMA) who competes in the light heavyweight division of the Professional Fighters League. MMA is a sport that
requires its athletes to compete for three, 5-minute rounds.

Part of Rob’s preparation would involve flexibility training. Identify and describe
three (3) different types of flexibility training. (3 marks)

Answer 19

Any three of the following for 1 mark each:
* Static (passive) stretching – involves taking a muscle to its greatest range and holding this position for 30-45 seconds.
* PNF take a muscle to its maximum range, contract the muscle against an immovable resistance, usually provided by a partner (isometric contraction).
* Dynamic stretching involves athletes performing a gradually intensifying series of movements
which replicate those specific to their sports/activities.
* Ballistic stretching involves athletes performing a dynamic “ballistic” movement applied on the
stretched structure at the end of the range of motion of the joint.

Question 20

Hobart’s Rob Wilkinson is an Australian mixed martial artist (MMA) who competes in the light heavyweight division of the Professional Fighters League. MMA is a sport that
requires its athletes to compete for three, 5-minute rounds.

Define Lactate Threshold Training and outline why this would be an appropriate
training method for Rob. (2 marks)

Answer 20

Definition - Fast race-type work form of continuous training whereby the athlete’s HR should be
at or over 85% of their HR maximum, or training at 95-105% of LIP HR, causing lactate to be
accumulating.
Application to Rob – MMA rounds can go for 5 minutes at a time where HR would be raised to
over 85% HR max and significant Lactate would be produced. LT training will increase Rob’s
Lactate Tolerance (e.g. buffering) in order to perform at a higher intensity for longer.

Question 21

Hobart’s Rob Wilkinson is an Australian mixed martial artist (MMA) who competes in the light heavyweight division of the Professional Fighters League. MMA is a sport that
requires its athletes to compete for three, 5-minute rounds.

With an appropriate definition, describe why Rob would want to avoid the training
principle of detraining. (2 marks)

Answer 21

When training is ceased or reduced too much then biological/chronic adaptations will be lost. If
Rob stops training his adaptations are lost (e.g. components of fitness, chronic adaptations), then
he will not be able to perform at his capacity and will not be competitive in his sport.

Question 22

Identify and describe what type of peaking would be most appropriate for a squash player. (3 marks)
Identification:
Description:

Answer 22

In-season peaking relates to peaking for specific major Squash events throughout the year. E.g., Squash players will need to peak for in season minor and major events throughout the competition season.
OR
Whole season peaking: where players peak during the in-season period for one major final. E.g. Squash player will need to peak for a major final at the end of the competitive year.

Question 23

Identify four (4) variables a squash player should consider when planning out their training year. (2 marks)

Answer 23

When planning the training year, Squash players may consider any four “appropriate” variables for
1/2 mark each. These include:
* The individual’s test results
* Calendar dates of competitions
* Rate of progressive overload
* Fitness components to be developed
* Climate and season
* The fact that a high level of competitive fitness cannot be maintained for the whole year
* Training principles
* Specificity of training
* Intensity of training
* Volume of training