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PHYSICS, M1 EQ-Bank 14

Calculate the average acceleration of an airplane during landing if it touches down with a velocity of 60 m/s north and comes to a complete stop over a distance of 350 m.   (2 marks)

Show Answers Only

\(5.14\ \text{ms}^{-2}\) to the south.

Show Worked Solution
\(v^2\) \(=u^2 +2as\)  
\(a\) \(=\dfrac{v^2-u^2}{2s}\)  
  \(=\dfrac{0-60^2}{2 \times 350}\)  
  \(=-5.14\ \text{ms}^{-2}\)  

 

  • The average acceleration of the airplane is 5.14 ms\(^{-2}\) to the south.

PHYSICS, M1 EQ-Bank 13

Outline an experimental procedure to determine the acceleration of a falling steel ball. Your explanation should include all the measurements that must be recorded, the calculations needed to compute the acceleration, and an identification of any potential sources of error in the experiment.   (6 marks)

Show Answers Only

Procedure and Measurements:

  • Set up a vertical drop area with a height of two metres which can be measured using a measuring tape or ruler.
  • Position the steel ball at the measured height using a release mechanism or having someone drop it from the height of 2 metres from rest.
  • Start the stopwatch (or begin video recording) at the moment of release and stop the timer as soon as the ball hits the ground.
  • Repeat the drop several times (e.g., 3–5 trials) to obtain an average time of fall (\(t\)).
  • The acceleration of the ball can be calculated using the formula, \(s= ut + \dfrac{1}{2}at^2\), where \(u=0\ \text{ms}^{-1}\), \(s=2\ \text{m}\) and \(t\) is the time measured for the ball to drop. Rearranging the formula,  \(a= \dfrac{2s}{t^2}\).

Sources of Error:

  • Timing: Not starting the stopwatch at the exact times when the ball is released or stopping the stopwatch at the exact time when the ball hits the ground. 
  • Initial Velocity: if the person holding the steel ball does not drop it from rest.
  • Height: Inaccuracies in the measurement of the two metre drop height.
Show Worked Solution

Procedure and Measurements:

  • Set up a vertical drop area with a height of two metres which can be measured using a measuring tape or ruler.
  • Position the steel ball at the measured height using a release mechanism or having someone drop it from the height of 2 metres from rest.
  • Start the stopwatch (or begin video recording) at the moment of release and stop the timer as soon as the ball hits the ground.
  • Repeat the drop several times (e.g., 3–5 trials) to obtain an average time of fall (\(t\)).
  • The acceleration of the ball can be calculated using the formula, \(s= ut + \dfrac{1}{2}at^2\), where \(u=0\ \text{ms}^{-1}\), \(s=2\ \text{m}\) and \(t\) is the time measured for the ball to drop. Rearranging the formula,  \(a= \dfrac{2s}{t^2}\).

Sources of Error:

  • Timing: Not starting the stopwatch at the exact times when the ball is released or stopping the stopwatch at the exact time when the ball hits the ground. 
  • Initial Velocity: if the person holding the steel ball does not drop it from rest.
  • Height: Inaccuracies in the measurement of the two metre drop height.

Calculus, 2ADV C4 2024 MET2 4*

If \( { \displaystyle \int_a^b f(x) d x=-5 } \)  and \( { \displaystyle \int_a^c f(x) d x=3 } \), where  \(a<b<c\).

Find  \( { \displaystyle \int_b^c 2 f(x) d x } \).   (2 marks)

Show Answers Only

\(16\)

Show Worked Solution
\({ \displaystyle \int_a^b f(x) d x} +{ \displaystyle \int_b^c f(x) d x}\) \(={ \displaystyle \int_a^c f(x) d x} \)  
\(-5+{ \displaystyle \int_b^c f(x) d x}\) \(=3\)  
\({ \displaystyle \int_b^c f(x) d x}\) \(=3+5=8\)  

 
\(\therefore{ \displaystyle \int_b^c 2f(x) d x}=16\)

Probability, 2ADV S1 2024 MET2 3*

A discrete random variable \(X\) is defined using the probability distribution below, where \(k\) is a positive real number.

\begin{array} {|c|c|}
\hline
\rule{0pt}{2.5ex} x \rule[-1ex]{0pt}{0pt} & \ \ \ \ \text{0}\ \ \ \  \rule[-1ex]{0pt}{0pt} & \ \ \ \ \text{1}\ \ \ \ \rule[-1ex]{0pt}{0pt} & \ \ \ \ \text{2}\ \ \ \ \rule[-1ex]{0pt}{0pt} & \ \ \ \ \text{3}\ \ \ \ \rule[-1ex]{0pt}{0pt} & \ \ \ \ \text{4}\ \ \ \ \\
\hline
\rule{0pt}{2.5ex} \text{Pr} \  (X = x) \rule[-1ex]{0pt}{0pt} &  2k \rule[-1ex]{0pt}{0pt} & 3k \rule[-1ex]{0pt}{0pt} & 5k \rule[-1ex]{0pt}{0pt} & 3k \rule[-1ex]{0pt}{0pt} & 2k \\
\hline
\end{array}

Find \(\operatorname{Pr}(X<4 \mid X>1)\)   (3 marks)

Show Answers Only

\(C\)

Show Worked Solution

\(2k+3k+5k+3k+2k=1\ \Rightarrow\ k=\dfrac{1}{15}\)

\(\operatorname{Pr}(X<4 \mid X>1)\) \(=\dfrac{\operatorname{Pr}(X>1)\ \cap \ \operatorname{Pr}(X<4)}{\operatorname{Pr}(X>1)}\)
  \(=\dfrac{\operatorname{Pr}(1<X<4)}{\operatorname{Pr}(X>1)}\)
  \(=\dfrac{\frac{5}{15}+\frac{3}{15}}{\frac{5}{15}+\frac{3}{15}+\frac{2}{15}}\)
  \(=\dfrac{\frac{8}{15}}{\frac{10}{15}}\)
  \(=\dfrac{4}{5}\)

Calculus, 2ADV C4 2024 MET2 2 MC

A function \(g(x)\) has the derivative  \( { \displaystyle g^{\prime}(x)=x^3-x } \).

Given that  \(g(0)=5\), the value of \(g(2)\) is

  1. \(2\)
  2. \(3\)
  3. \(5\)
  4. \(7\)
Show Answers Only

\(D\)

Show Worked Solution
\({ \displaystyle g^{\prime}(x)}\) \(=x^3-x\)
\(g(x)\) \(=\dfrac{x^4}{4}-\dfrac{x^2}{2}+c\)

 
\(\text{Given }g(0)=5,\ c=5\) 

\(g(x)=\dfrac{x^4}{4}-\dfrac{x^2}{2}+5\)

\(\therefore\ g(2)=\dfrac{2^4}{4}-\dfrac{2^2}{2}+5=7\)

\(\Rightarrow D\)

EXAMCOPY MattTest Indenting

Consider the function `f`, where `f:\left(-\frac{1}{2}, \frac{1}{2}\right) \rightarrow R, f(x)=\log _e\left(x+\frac{1}{2}\right)-\log _e\left(\frac{1}{2}-x\right).`

Part of the graph of `y=f(x)` is shown below.
 

  1. State the range of `f(x)`.   (1 mark)

  2. Matt 1
    1. lskdjflsdkfj 
    2. sldkjfsldkfj 
    1. Something
    1. abc
    2. def
  5. slkflskdfj
    1. slkdfjlsdkfj
    2. sdlkjfsdlkfj
    1. lskjdflksd
    2. sdkjflsdkfj
  7. See the items below
    1. first
    2. second
    3. third
    4. fourth
    5. fifth
    1. Find `f^{\prime}(0)`.   (2 marks)

    2. State the maximal domain over which `f` is strictly increasing.   (1 mark)
    1. slkdjflskdfj 
    2. slkdfjlsdkfj
  10. lsksdlkfj
    1. sdflkjsd
    2. sdlfkj
    1. sdfsdlkf
  12. slkdfsldkfj
    1. slkdfjsldkfj
  13. Show that `f(x)+f(-x)=0`.   (1 mark)

  14. Find the domain and the rule of `f^{-1}`, the inverse of `f`.   (3 marks)
  15. Let `h` be the function `h:\left(-\frac{1}{2}, \frac{1}{2}\right) \rightarrow R, h(x)=\frac{1}{k}\left(\log _e\left(x+\frac{1}{2}\right)-\log _e\left(\frac{1}{2}-x\right)\right)`, where `k \in R` and `k>0`.
  1. The inverse function of `h` is defined by `h^{-1}: R \rightarrow R, h^{-1}(x)=\frac{e^{k x}-1}{2\left(e^{k x}+1\right)}`.
  2. The area of the regions bound by the functions `h` and `h^{-1}` can be expressed as a function, `A(k)`.
  3. The graph below shows the relevant area shaded.
     

  1. You are not required to find or define `A(k)`.
  1. Determine the range of values of `k` such that `A(k)>0`.   (1 mark)

  2. Explain why the domain of `A(k)` does not include all values of `k`.   (1 mark)

Show Answers Only
a.     `R`
b.i `f^{\prime}(0)=4`
b.ii `\left(-\frac{1}{2}, \frac{1}{2}\right)`
c. `0`
d. `x \in \mathbb{R}`
e.i  ` k > 4`
e.ii No bounded area for `0<k \leq 4`
Show Worked Solution

a.   `R` is the range.

b.i    `f(x)`
 `= \log _e\left(x+\frac{1}{2}\right)-\log _e\left(\frac{1}{2}-x\right)`  
  `f^{\prime}(x)` `= \frac{1}{x+\frac{1}{2}}+\frac{1}{\frac{1}{2}-x}`  
    `= \frac{2}{2 x+1}-\frac{2}{2 x-1}`  
  `f^{\prime}(0)` `= \frac{2}{2 xx 0+1}-\frac{2}{2 xx 0-1}`  
    `= 4`  

 
b.ii  `\left(-\frac{1}{2}, \frac{1}{2}\right)`

c.   `f(x)+f(-x)` `= \log _e\left(x+\frac{1}{2}\right)-\log _e\left(\frac{1}{2}-x\right)+\log _e\left(-x+\frac{1}{2}\right)-\log _e\left(\frac{1}{2}+x\right)`  
  `= 0`  

 
d.   To find the inverse swap `x` and `y` in `y=f(x)`

`x` `= \log _e\left(y+\frac{1}{2}\right)-\log _e\left(\frac{1}{2}-y\right)`  
`x` `= \log _e\left(\frac{y+\frac{1}{2}}{\frac{1}{2}-y}\right)`  
`e^x` `=\frac{y+\frac{1}{2}}{\frac{1}{2}-y}`  
`y+\frac{1}{2}` `= e^x\left(-y+\frac{1}{2}\right)`  
`y+\frac{1}{2}` `= -e^x y+\frac{e^x}{2}`  
`y\left(e^x+1\right)` `= \frac{e^x-1}{2}`  
`:.\ f^(-1)(x)` `= \frac{e^x-1}{2(e^x + 1)}`  

 
  `:.`  Domain: `x \in \mathbb{R}`
  

e.i   The vertical dilation factor of  `f(x)` is  `1/k`

For `A(k)>=0` , `h^{\prime}(0)<1`

`\frac{1}{k}(4)<1`   [Using CAS]

`:.\  k > 4`


♦♦♦♦ Mean mark (e.i) 10%.
MARKER’S COMMENT: Incorrect responses included `k>0` and `4<k<33`.

e.ii  When `h \geq h^{-1}` for  `x>0` (or `h \leq h^{-1}` for  `x<0`) there is no bounded area.

`:.`  There will be no bounded area for `0<k \leq 4`.


♦♦♦♦ Mean mark (e.ii) 10%.

PHYSICS, M1 EQ-Bank 4 MC

A truck is driving along a straight road travelling at 10 ms\(^{-1}\). He then accelerates according to the acceleration time graph below:

 

Determine the final speed of the truck after it accelerates for 7 seconds.

  1. \(20.5\ \text{ms}^{-1}\)
  2. \(21.5\ \text{ms}^{-1}\)
  3. \(22.5\ \text{ms}^{-1}\)
  4. \(23.5\ \text{ms}^{-1}\)
Show Answers Only

\(A\)

Show Worked Solution
  • The increase in velocity of the truck will be equal to the area under the acceleration time graph.
  • Speed Increase \(=\dfrac{1}{2} \times 7 \times 3 = 10.5\ \text{ms}^{-1}\)
  • Final speed \(=10.5 + 10 = 20.5\ \text{ms}^{-1}\)

\(\Rightarrow A\)

PHYSICS, M1 EQ-Bank 12

A skydiver jumps from a stationary aircraft and yells as soon as she starts falling. Four seconds later, while still falling, she hears the echo of her shout from the ground below.

  1. Calculate how far the skydiver has fallen after 4 seconds.   (1 mark)
  2. What is the total distance the sound of their shout travelled in 4 seconds? (Hint: the speed of sound is 340 m/s)   (1 mark)
  3. Determine the altitude from which the skydiver jumped if this scenario occurred.   (2 marks)
Show Answers Only

a.    \(78.4\ \text{m}\)

b.    \(1360\ \text{m}\)

c.    \(719.2\ \text{m}\)

Show Worked Solution

a.    \(u=0,\ \ t=4,\ \ a=9.8\)

Using the formula  \(s=ut + \dfrac{1}{2}at^2\)

\(s = (0 \times 4) + (\dfrac{1}{2} \times 9.8 \times 4^2) = 78.4\ \text{m}\)
 

b.    \(d=vt = 340 \times 4 = 1360\ \text{m}\)
 

c.    Let initial height of the skydiver be \(h\ \text{m}\).

  • When the skydiver hears the echo of their scream they would be at a height of \((h-78.4)\ \text{m}\).
  • As the sound of the scream travelled both of those distances:
\(h+h-78.4\) \(=1360\)  
\(2h\) \(=1438.4\)  
\(h\) \(=719.2\ \text{m}\)  

PHYSICS, M1 EQ-Bank 11

A bus departs from its depot, starting from rest and accelerating uniformly at 2.0 ms\(^{-2}\) for 10 seconds until it reaches a speed of 20 ms\(^{-1}\). It then travels at this constant speed for 50 seconds before decelerating uniformly at – 2.5 ms\(^{-2}\) until coming to a complete stop at the next bus stop.

  1. In the space provided, sketch a velocity–time graph of the bus's journey, clearly marking the acceleration phase, the constant speed phase, and the deceleration phase with all key values.   (3 marks)
  1. Calculate the total distance the bus covers during this trip.   (2 marks)

Show Answers Only

a.    

       

b.    \(1180\ \text{m}\)

Show Worked Solution

a.   
           

b.    Total distance travelled by the bus is equal to the area under the velocity-time graph.

\(\text{Distance}\) \(=(\dfrac{1}{2} \times 10 \times 20) + (50 \times 20) + (\dfrac{1}{2} \times 8 \times 20) \)  
  \(=1180\ \text{m} \)  

PHYSICS, M1 EQ-Bank 2-3 MC

Using the velocity-time graph below
 

 
Part 1

Determine the magnitude of the displacement:

  1. \(32\ \text{m}\)
  2. \(40\ \text{m}\)
  3. \(48\ \text{m}\)
  4. \(64\ \text{m}\)

 
Part 2

Determine the average acceleration between 4 and 8 seconds:

  1. \(-4\ \text{ms}^{-2}\)
  2. \(-2\ \text{ms}^{-2}\)
  3. \(-1\ \text{ms}^{-2}\)
  4. \(2\ \text{ms}^{-2}\)
Show Answers Only

Part 1: \(C\)

Part 2: \(B\)

Show Worked Solution

Part 1

  • The displacement for the motion can be calculated by finding the area under the velocity time graph. 
  • By splitting the graph up into the square and triangle, the area under the curve is:

\(\text{Area}\ =(4 \times 8) + (\dfrac{1}{2} \times 4 \times 8) = 32 +16 = 48\ \text{m}\)

\(\Rightarrow C\)
 

Part 2

  • Average acceleration between t=4 and t=8 is:

\(a= \dfrac{\Delta v}{\Delta t} = \dfrac{0-8}{8-4} = -2\ \text{ms}^{-2}\)

\(\Rightarrow B\)

HMS, BM EQ-Bank 250

Explain how different training methods could be modified to maintain fitness during a 6-week injury rehabilitation period for a soccer player with a knee injury.   (6 marks)

Show Answers Only

Sample Answer

  • Initially, non-weight bearing aerobic training replaces running. Upper body cycling is used because it maintains cardiovascular fitness without knee stress. Sessions include 3 x 10 minutes at 65-75% max HR. As a result, aerobic fitness continues developing while the knee heals.
  • Deep water running begins in weeks 3-4. This works because water buoyancy supports body weight during running movements. Interval sessions include 8 x 2 minutes at 80-85% max HR. Consequently, sport-specific fitness is maintained without impact stress.
  • Stationary cycling incorporates modified HIIT as recovery progresses. The reason for this is cycling allows controlled knee movement within safe ranges. Sessions include 6 x 1 minute at 85% max HR with recovery. This leads to maintained anaerobic fitness despite injury limitations.
  • Modified field training returns in the final week. Straight-line running comes before direction changes because this minimises rotational knee stress. Ball work combines with 4-minute efforts at 80-90% max HR. Therefore, the player regains match fitness through careful progression.
Show Worked Solution

Sample Answer

  • Initially, non-weight bearing aerobic training replaces running. Upper body cycling is used because it maintains cardiovascular fitness without knee stress. Sessions include 3 x 10 minutes at 65-75% max HR. As a result, aerobic fitness continues developing while the knee heals.
  • Deep water running begins in weeks 3-4. This works because water buoyancy supports body weight during running movements. Interval sessions include 8 x 2 minutes at 80-85% max HR. Consequently, sport-specific fitness is maintained without impact stress.
  • Stationary cycling incorporates modified HIIT as recovery progresses. The reason for this is cycling allows controlled knee movement within safe ranges. Sessions include 6 x 1 minute at 85% max HR with recovery. This leads to maintained anaerobic fitness despite injury limitations.
  • Modified field training returns in the final week. Straight-line running comes before direction changes because this minimises rotational knee stress. Ball work combines with 4-minute efforts at 80-90% max HR. Therefore, the player regains match fitness through careful progression.

HMS, BM EQ-Bank 249

Evaluate the benefits and limitations of Fartlek training compared to structured interval training for a team sport of your choice.   (8 marks)

Show Answers Only

Sample Answer – Touch Football

Evaluation Statement:

  • Both training methods offer value for touch football teams.
  • Structured intervals prove more effective overall for match preparation.
  • Effectiveness depends on training phase and objectives.

Game Simulation:

  • Fartlek training develops pace judgment through self-selected intensity changes.
  • Touch football benefits as games involve spontaneous attacking runs and defensive retreats.
  • Players enjoy the variety while building fitness.
  • However, difficulty standardising training load creates problems.
  • Different players interpret efforts differently, leading to inconsistent training stimulus across the team.

Precision and Progression:

  • Structured intervals provide precise work-to-rest ratios essential for touch football.
  • Example: 20 seconds maximal runs followed by 40 seconds recovery mirrors game patterns.
  • This enables accurate weekly progression through reduced recovery times.
  • Intervals develop repeated sprint ability crucial for continuous substitutions.
  • Teams using structured intervals show improved match running distances.

Training Phase Application:

  • Early season Fartlek proves valuable for general fitness and team building.
  • Structured intervals become essential near competition for specific conditioning.
  • Touch football’s 6-minute halves demand precise fitness that intervals deliver effectively.
  • The ability to replicate game intensity gives intervals the advantage.

Final Evaluation:

  • For touch football, structured interval training proves superior overall.
  • While Fartlek offers early-season benefits, intervals better prepare players for match demands.
  • Teams should progress from Fartlek to intervals as competition approaches.
  • This optimises both fitness development and performance outcomes.
Show Worked Solution

Sample Answer

Evaluation Statement:

  • Both training methods offer value for touch football teams.
  • Structured intervals prove more effective overall for match preparation.
  • Effectiveness depends on training phase and objectives.

Game Simulation:

  • Fartlek training develops pace judgment through self-selected intensity changes.
  • Touch football benefits as games involve spontaneous attacking runs and defensive retreats.
  • Players enjoy the variety while building fitness.
  • However, difficulty standardising training load creates problems.
  • Different players interpret efforts differently, leading to inconsistent training stimulus across the team.

Precision and Progression:

  • Structured intervals provide precise work-to-rest ratios essential for touch football.
  • Example: 20 seconds maximal runs followed by 40 seconds recovery mirrors game patterns.
  • This enables accurate weekly progression through reduced recovery times.
  • Intervals develop repeated sprint ability crucial for continuous substitutions.
  • Teams using structured intervals show improved match running distances.

Training Phase Application:

  • Early season Fartlek proves valuable for general fitness and team building.
  • Structured intervals become essential near competition for specific conditioning.
  • Touch football’s 6-minute halves demand precise fitness that intervals deliver effectively.
  • The ability to replicate game intensity gives intervals the advantage.

Final Evaluation:

  • For touch football, structured interval training proves superior overall.
  • While Fartlek offers early-season benefits, intervals better prepare players for match demands.
  • Teams should progress from Fartlek to intervals as competition approaches.
  • This optimises both fitness development and performance outcomes.

HMS, BM EQ-Bank 248

Describe how aerobic and anaerobic training methods can be combined effectively in a basketball training session.  (6 marks)

Show Answers Only

Sample Answer

Warm-up

  • Begins with continuous aerobic activity for 10 minutes at 60-65% max HR.
  • Uses structured court drills including dribbling, passing and shooting.
  • Gradually increases intensity to prepare cardiovascular and muscular systems.

Main session

  • Alternates between different intensity levels to combine training methods effectively.
  • Example: 4 x 5 minute periods switching between full-court weave drills at aerobic intensity (70-75% max HR) and defensive sliding at anaerobic intensity (85-90% max HR).
  • This pattern mimics game demands of continuous movement with explosive bursts.

Small-sided games (3v3)

  • Integrate both energy systems through 4 x 4 minute competitive games.
  • Include 1-minute active recovery walking between games.
    High intensity naturally occurs through competition and quick transitions.
  • Develops decision-making while training both energy systems simultaneously.

Final round

  • Focuses on anaerobic power through sprint/dribble combinations.
  • Perform 6 x 20 second full-court efforts at maximum intensity.
  • Allow 40 seconds passive recovery between efforts.

Cool-down

  • Returns to aerobic intensity (60% max HR) with free-throw shooting drills.
  • Continue for 5-10 minutes to remove waste products and aid recovery.
Show Worked Solution

Sample Answer

Warm-up

  • Begins with continuous aerobic activity for 10 minutes at 60-65% max HR.
  • Uses structured court drills including dribbling, passing and shooting.
  • Gradually increases intensity to prepare cardiovascular and muscular systems.

Main session

  • Alternates between different intensity levels to combine training methods effectively.
  • Example: 4 x 5 minute periods switching between full-court weave drills at aerobic intensity (70-75% max HR) and defensive sliding at anaerobic intensity (85-90% max HR).
  • This pattern mimics game demands of continuous movement with explosive bursts.

Small-sided games (3v3)

  • Integrate both energy systems through 4 x 4 minute competitive games.
  • Include 1-minute active recovery walking between games.
    High intensity naturally occurs through competition and quick transitions.
  • Develops decision-making while training both energy systems simultaneously.

Final round

  • Focuses on anaerobic power through sprint/dribble combinations.
  • Perform 6 x 20 second full-court efforts at maximum intensity.
  • Allow 40 seconds passive recovery between efforts.

Cool-down

  • Returns to aerobic intensity (60% max HR) with free-throw shooting drills.
  • Continue for 5-10 minutes to remove waste products and aid recovery.

HMS, BM EQ-Bank 246

Compare how anaerobic training methods would differ between a rugby league player and a tennis player.  (6 marks)

Show Answers Only

Sample Answer

Rugby league player

  • Effectively utilises SIT with repeated maximal sprints (6-8 x 40 m) with direction changes, reflecting game-specific movement patterns.
  • Rest periods (2-3 minutes) allow complete ATP-PCr recovery between efforts.
  • Effectively includes contact-specific HIIT through small-sided games (4 x 4 minutes) incorporating tackling at 90% intensity with 2-minute recovery periods.

Tennis player

  • Anaerobic training successfully incorporates court-specific movement patterns through shorter duration efforts (15-20 seconds) focusing on acceleration/deceleration.
  • Example: 6 x 4 point sequences at maximal intensity.
  • Tennis HIIT appropriately modifies work:rest ratios (1:3) to reflect match conditions, with 20-second maximal rallies followed by 60-second recovery, simulating time between points.

Both sports

  • Effectively utilise progressive overload by decreasing rest periods and increasing work intervals as fitness improves across the season.
Show Worked Solution

Sample Answer

Rugby league player

  • Effectively utilises SIT with repeated maximal sprints (6-8 x 40 m) with direction changes, reflecting game-specific movement patterns.
  • Rest periods (2-3 minutes) allow complete ATP-PCr recovery between efforts.
  • Effectively includes contact-specific HIIT through small-sided games (4 x 4 minutes) incorporating tackling at 90% intensity with 2-minute recovery periods.

Tennis player

  • Anaerobic training successfully incorporates court-specific movement patterns through shorter duration efforts (15-20 seconds) focusing on acceleration/deceleration.
  • Example: 6 x 4 point sequences at maximal intensity.
  • Tennis HIIT appropriately modifies work:rest ratios (1:3) to reflect match conditions, with 20-second maximal rallies followed by 60-second recovery, simulating time between points.

Both sports

  • Effectively utilise progressive overload by decreasing rest periods and increasing work intervals as fitness improves across the season.

HMS, BM EQ-Bank 245

Discuss how HIIT training can be modified for different fitness levels in a group fitness class.  (6 marks)

Show Answers Only

Sample Answer

Benefits of HIIT modifications:

  • [P] HIIT modifications allow successful participation across all fitness levels.
  • [E] This works because adjustable work-to-rest ratios match individual capacities.
  • [Ev] Those new to exercise use 1:2 ratios (30 sec work/60 sec rest) while advanced use 2:1 ratios.
  • [L] These adjustments ensure everyone achieves appropriate training stimulus.
      
  • [P] Exercise selection modifications enhance inclusivity in group settings.
  • [E] Alternative exercises target same muscle groups at different intensities.
  • [Ev] Beginners perform step-ups while experienced participants complete box jumps.
  • [L] This approach offers safe progression without compromising workout effectiveness.

However, challenges of HIIT modifications include:

  • [P] Monitoring multiple intensity levels creates coaching difficulties.
  • [E] Instructors struggle to observe all participants during high-intensity intervals.
  • [Ev] Effort rating scales help but people judge their own effort differently.
  • [L] Consequently, this may lead to inappropriate training intensities.
      
  • [P] Equipment limitations restrict modification options in group classes.
  • [E] Different fitness levels require varied equipment that may be unavailable.
  • [Ev] Well-conditioned individuals need heavier weights while novices need lighter options.
  • [L] Nevertheless, bodyweight modifications can overcome most equipment constraints.

Show Worked Solution

Sample Answer

Benefits of HIIT modifications:

  • [P] HIIT modifications allow successful participation across all fitness levels.
  • [E] This works because adjustable work-to-rest ratios match individual capacities.
  • [Ev] Those new to exercise use 1:2 ratios (30 sec work/60 sec rest) while advanced use 2:1 ratios.
  • [L] These adjustments ensure everyone achieves appropriate training stimulus.
      
  • [P] Exercise selection modifications enhance inclusivity in group settings.
  • [E] Alternative exercises target same muscle groups at different intensities.
  • [Ev] Beginners perform step-ups while experienced participants complete box jumps.
  • [L] This approach offers safe progression without compromising workout effectiveness.

However, challenges of HIIT modifications include:

  • [P] Monitoring multiple intensity levels creates coaching difficulties.
  • [E] Instructors struggle to observe all participants during high-intensity intervals.
  • [Ev] Effort rating scales help but people judge their own effort differently.
  • [L] Consequently, this may lead to inappropriate training intensities.
      
  • [P] Equipment limitations restrict modification options in group classes.
  • [E] Different fitness levels require varied equipment that may be unavailable.
  • [Ev] Well-conditioned individuals need heavier weights while novices need lighter options.
  • [L] Nevertheless, bodyweight modifications can overcome most equipment constraints.

HMS, BM EQ-Bank 244

Evaluate the effectiveness of different training methods for a 400 metre track athlete throughout a competition season.   (8 marks)

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Sample Answer

Evaluation Statement:

  • Different training methods prove highly effective when applied progressively throughout a 400m athlete’s season.
  • Effectiveness depends on timing, matching training to race demands, and recovery management.

Pre-Season Foundation:

  • Continuous training (3 x 20 minutes at 70% MHR) and fartlek sessions effectively build aerobic fitness.
  • This foundation proves essential for handling later training demands.
  • Athletes develop the endurance to complete multiple training sessions weekly.
  • Without this base, high-intensity work becomes unsustainable.
  • Evidence shows athletes with strong aerobic base recover faster between sessions.

Early Competition Phase:

  • Tempo training (6 x 200m at 85% race pace) demonstrates high effectiveness for 400m preparation.
  • These sessions improve the body’s ability to handle moderate-high intensity work.
  • Recovery periods decrease progressively from 3 to 2 minutes.
  • This prepares athletes for the sustained effort required in 400m racing.
  • Athletes report feeling stronger in the final 100m of races.

Mid-Season Power:

  • Sprint interval training (6-8 x 60m maximal sprints) proves most effective during mid-season.
  • Full recovery between efforts maintains sprint quality throughout sessions.
  • This develops explosive power needed for strong race starts.
  • Athletes achieve personal best times when this phase is timed correctly.
  • The focus shifts from endurance to pure speed development.

Competition Preparation:

  • Race-pace training (2 x 300m at 90% effort) shows maximum effectiveness near competitions.
  • These sessions closely mirror actual race demands and pacing.
  • Athletes practice their race strategy while maintaining high intensity.
  • Recovery matches competition warm-up timing.
  • This close match to race conditions translates directly to race performance.

Final Evaluation:

  • Progressive training from aerobic to anaerobic methods proves highly effective overall.
  • Each phase builds upon previous work when timed appropriately.
  • Success depends on balancing high-intensity work with adequate recovery.
  • Athletes avoiding injury through proper progression achieve best results.
  • The systematic approach optimises performance for target competitions.
Show Worked Solution

Sample Answer

Evaluation Statement:

  • Different training methods prove highly effective when applied progressively throughout a 400m athlete’s season.
  • Effectiveness depends on timing, matching training to race demands, and recovery management.

Pre-Season Foundation:

  • Continuous training (3 x 20 minutes at 70% MHR) and fartlek sessions effectively build aerobic fitness.
  • This foundation proves essential for handling later training demands.
  • Athletes develop the endurance to complete multiple training sessions weekly.
  • Without this base, high-intensity work becomes unsustainable.
  • Evidence shows athletes with strong aerobic base recover faster between sessions.

Early Competition Phase:

  • Tempo training (6 x 200m at 85% race pace) demonstrates high effectiveness for 400m preparation.
  • These sessions improve the body’s ability to handle moderate-high intensity work.
  • Recovery periods decrease progressively from 3 to 2 minutes.
  • This prepares athletes for the sustained effort required in 400m racing.
  • Athletes report feeling stronger in the final 100m of races.

Mid-Season Power:

  • Sprint interval training (6-8 x 60m maximal sprints) proves most effective during mid-season.
  • Full recovery between efforts maintains sprint quality throughout sessions.
  • This develops explosive power needed for strong race starts.
  • Athletes achieve personal best times when this phase is timed correctly.
  • The focus shifts from endurance to pure speed development.

Competition Preparation:

  • Race-pace training (2 x 300m at 90% effort) shows maximum effectiveness near competitions.
  • These sessions closely mirror actual race demands and pacing.
  • Athletes practice their race strategy while maintaining high intensity.
  • Recovery matches competition warm-up timing.
  • This close match to race conditions translates directly to race performance.

Final Evaluation:

  • Progressive training from aerobic to anaerobic methods proves highly effective overall.
  • Each phase builds upon previous work when timed appropriately.
  • Success depends on balancing high-intensity work with adequate recovery.
  • Athletes avoiding injury through proper progression achieve best results.
  • The systematic approach optimises performance for target competitions.

HMS, BM EQ-Bank 243

Analyse how contemporary training methods like HIIT and SIT have evolved from traditional aerobic and anaerobic training approaches. Use examples from two different sports.   (8 marks)

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Sample Answer (Note other sports could be chosen)

Traditional v Contemporary training – Aerobic

  • Traditional aerobic training emphasised long duration, moderate intensity continuous exercise such as distance running or cycling.
  • Contemporary HIIT methods now achieve similar cardiovascular adaptations in shorter timeframes through structured high-intensity intervals with active recovery periods.

Example 1: Swimming

  • Traditional training involved high-volume sessions (6-8km) at moderate intensity.
  • Modern HIIT protocols might include 8 x 100m efforts at 90% race pace with 45 seconds recovery, reducing overall training volume while maintaining or improving performance adaptations.

Traditional v Contemporary training – Anaerobic

  • Traditional anaerobic training focused on repeated short sprints with full recovery.
  • SIT has evolved to use supramaximal intensities (>100% VO2max) with shorter, standardised rest periods to enhance both anaerobic power and aerobic capacity simultaneously.

Example 2: Rugby league

  • Training traditionally separated aerobic (continuous running) and anaerobic (sprint) training sessions.
  • Contemporary methods integrate both through modified HIIT, such as 6×5 minute small-sided games at near-maximal intensity with 1-minute recovery periods.

Conclusions

  • Research demonstrates HIIT and SIT produce comparable or superior physiological adaptations to traditional methods in less time.
  • This includes improvements in VO2max, anaerobic threshold, and repeat sprint ability.
  • These contemporary methods better reflect the intermittent nature of many sports, where players repeatedly transition between high and low intensities rather than maintaining steady-state effort.
Show Worked Solution

Sample Answer (Note other sports could be chosen)

Traditional v Contemporary training – Aerobic

  • Traditional aerobic training emphasised long duration, moderate intensity continuous exercise such as distance running or cycling.
  • Contemporary HIIT methods now achieve similar cardiovascular adaptations in shorter timeframes through structured high-intensity intervals with active recovery periods.

Example 1: Swimming

  • Traditional training involved high-volume sessions (6-8km) at moderate intensity.
  • Modern HIIT protocols might include 8 x 100m efforts at 90% race pace with 45 seconds recovery, reducing overall training volume while maintaining or improving performance adaptations.

Traditional v Contemporary training – Anaerobic

  • Traditional anaerobic training focused on repeated short sprints with full recovery.
  • SIT has evolved to use supramaximal intensities (>100% VO2max) with shorter, standardised rest periods to enhance both anaerobic power and aerobic capacity simultaneously.

Example 2: Rugby league

  • Training traditionally separated aerobic (continuous running) and anaerobic (sprint) training sessions.
  • Contemporary methods integrate both through modified HIIT, such as 6×5 minute small-sided games at near-maximal intensity with 1-minute recovery periods.

Conclusions

  • Research demonstrates HIIT and SIT produce comparable or superior physiological adaptations to traditional methods in less time.
  • This includes improvements in VO2max, anaerobic threshold, and repeat sprint ability.
  • These contemporary methods better reflect the intermittent nature of many sports, where players repeatedly transition between high and low intensities rather than maintaining steady-state effort.

HMS, BM EQ-Bank 242

Explain how different training methods would be used across a soccer season to develop both aerobic and anaerobic fitness.   (6 marks)

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Sample Answer

  • Pre-season training prioritises continuous aerobic methods for 6-8 weeks. This occurs because athletes need a cardiovascular foundation before high-intensity work. Sessions include 45-60 minute runs at 60-70% max HR. As a result, players develop the endurance needed for 90-minute matches.
  • Progressive HIIT integration begins as competition approaches. It functions through alternating high-intensity efforts with recovery periods. For example, 4-minute game drills at 85-90% max HR with 2-minute recovery. This leads to improved ability to perform repeated sprints during matches.
  • Mid-season combines aerobic maintenance with Sprint Interval Training. The underlying reason is to maintain fitness while developing speed. Sessions include 8 x 30-second ball sprints at 95% effort with 2-minute rest. Consequently, players maintain endurance while improving explosive power.
  • Peak competition uses sport-specific combination training. Small-sided games alternate with sprint drills because this mirrors match intensity patterns. This combination enables players to sustain both continuous movement and explosive efforts. Hence, optimal match performance is achieved through balanced training.
Show Worked Solution

Sample Answer

  • Pre-season training prioritises continuous aerobic methods for 6-8 weeks. This occurs because athletes need a cardiovascular foundation before high-intensity work. Sessions include 45-60 minute runs at 60-70% max HR. As a result, players develop the endurance needed for 90-minute matches.
  • Progressive HIIT integration begins as competition approaches. It functions through alternating high-intensity efforts with recovery periods. For example, 4-minute game drills at 85-90% max HR with 2-minute recovery. This leads to improved ability to perform repeated sprints during matches.
  • Mid-season combines aerobic maintenance with Sprint Interval Training. The underlying reason is to maintain fitness while developing speed. Sessions include 8 x 30-second ball sprints at 95% effort with 2-minute rest. Consequently, players maintain endurance while improving explosive power.
  • Peak competition uses sport-specific combination training. Small-sided games alternate with sprint drills because this mirrors match intensity patterns. This combination enables players to sustain both continuous movement and explosive efforts. Hence, optimal match performance is achieved through balanced training.

HMS, BM EQ-Bank 241

Compare continuous training and High Intensity Interval Training (HIIT) methods and their application in basketball.   (5 marks)

Show Answers Only

Sample Answer

Similarities:

  • Both improve cardiovascular fitness needed for basketball
  • Both can use basketball-specific drills and movements
  • Both require proper warm-up and cool-down
  • Both follow progressive overload principles

Differences:

  • Intensity and duration:
    • Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
    • HIIT: alternates high intensity (85-95% max HR) with recovery periods
  • Rest periods:
    • Continuous: no rest during exercise
    • HIIT: structured recovery between high-intensity efforts
  • Application in basketball:
    • Continuous: steady court drills or running to build endurance
    • HIIT: 4 x 4 minute full-court drills with 1-minute recovery
  • Match specificity:
    • Continuous: builds general fitness foundation
    • HIIT: mimics game patterns of sprints and recovery
  • Training focus:
    • Continuous: develops aerobic base early in pre-season
    • HIIT: prepares for game demands closer to competition
Show Worked Solution

Sample Answer

Similarities:

  • Both improve cardiovascular fitness needed for basketball
  • Both can use basketball-specific drills and movements
  • Both require proper warm-up and cool-down
  • Both follow progressive overload principles

Differences:

  • Intensity and duration:
    • Continuous: moderate intensity (60-75% max HR) for 20-60 minutes
    • HIIT: alternates high intensity (85-95% max HR) with recovery periods
  • Rest periods:
    • Continuous: no rest during exercise
    • HIIT: structured recovery between high-intensity efforts
  • Application in basketball:
    • Continuous: steady court drills or running to build endurance
    • HIIT: 4 x 4 minute full-court drills with 1-minute recovery
  • Match specificity:
    • Continuous: builds general fitness foundation
    • HIIT: mimics game patterns of sprints and recovery
  • Training focus:
    • Continuous: develops aerobic base early in pre-season
    • HIIT: prepares for game demands closer to competition

HMS, BM EQ-Bank 239

Compare aerobic and anaerobic training methods.   (5 marks)

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Sample Answer

Similarities:

  • Both are training types used to improve fitness and performance.
  • Both use FITT principle for program design.
  • Both require progressive overload and follow training principles.
  • Both cause immediate responses like increased heart rate.

Differences:

  • Duration:
    • Aerobic: continuous activity for 20+ minutes.
    • Anaerobic: short bursts under 2 minutes.
  • Intensity:
    • Aerobic: moderate intensity (70-85% MHR).
    • Anaerobic: high intensity (85-100% MHR).
  • Energy source:
    • Aerobic: uses oxygen as primary fuel.
    • Anaerobic: uses stored ATP-PCr and glycogen.
  • Rest periods:
    • Aerobic: no rest during activity.
    • Anaerobic: structured rest between efforts.
  • Training effects:
    • Aerobic: improves oxygen delivery and endurance.
    • Anaerobic: develops power, speed and strength.
Show Worked Solution

Sample Answer

Similarities:

  • Both are training types used to improve fitness and performance.
  • Both use FITT principle for program design.
  • Both require progressive overload and follow training principles.
  • Both cause immediate responses like increased heart rate.

Differences:

  • Duration:
    • Aerobic: continuous activity for 20+ minutes.
    • Anaerobic: short bursts under 2 minutes.
  • Intensity:
    • Aerobic: moderate intensity (70-85% MHR).
    • Anaerobic: high intensity (85-100% MHR).
  • Energy source:
    • Aerobic: uses oxygen as primary fuel.
    • Anaerobic: uses stored ATP-PCr and glycogen.
  • Rest periods:
    • Aerobic: no rest during activity.
    • Anaerobic: structured rest between efforts.
  • Training effects:
    • Aerobic: improves oxygen delivery and endurance.
    • Anaerobic: develops power, speed and strength.

HMS, BM EQ-Bank 237 MC

The most appropriate training method for improving a rugby league player's ability to repeatedly sprint during a game would be:

  1. Long slow distance training
  2. Circuit training
  3. Sprint Interval Training
  4. Continuous aerobic training
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: SIT develops repeat sprint ability needed in rugby league

Other Options:

  • A is incorrect: Too low intensity for game demands
  • B is incorrect: Not specific enough to sprint requirements
  • D is incorrect: Lacks high intensity needed for sprint development

HMS, BM EQ-Bank 234 MC

A soccer team's pre-season program includes:

  • 45 minutes continuous running
  • Heart rate maintained at 70% max
  • No rest intervals
  • Varied terrain and speeds based on coach signals

This training session would be classified as:

  1. Continuous aerobic training
  2. Sprint Interval Training (SIT)
  3. Fartlek training
  4. Circuit training
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Varied speeds/terrain while maintaining continuous movement is characteristic of fartlek training

Other Options:

  • A is incorrect: Continuous training doesn’t include speed variations
  • B is incorrect: SIT involves structured high intensity intervals
  • D is incorrect: Circuit training involves different exercise stations

HMS, BM EQ-Bank 233 MC

A soccer player completes the following training session:

  • 45 minutes continuous running
  • Heart rate maintained at 70% max
  • No rest intervals

This training session would be classified as:

  1. Aerobic endurance training
  2. Anaerobic power training
  3. Speed endurance training
  4. Resistance training
Show Answers Only

\(A\)

Show Worked Solution
  • A is correct: Extended duration at moderate intensity targets aerobic system

Other Options:

  • B is incorrect: Anaerobic power requires high intensity short bursts
  • C is incorrect: Speed endurance involves intervals
  • D is incorrect: Resistance training involves external loads

HMS, BM EQ-Bank 229

Compare how continuous training would be applied differently for an individual sport athlete versus a team sport athlete.   (6 marks)

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Sample Answer

Similarities:

  • Both athlete types use continuous training to develop aerobic base fitness
  • Both maintain elevated heart rate (70-80% MHR) without rest periods
  • Both require progressive overload through increased duration or intensity
  • Both experience improved heart efficiency and oxygen delivery to muscles
  • Both typically train 3-5 times per week during base building phases

Differences:

  • Duration and volume:
    • Individual athletes: Train for 60-120 minutes matching competition length
    • Team athletes: Limited to 30-45 minutes due to varied game requirements
  • Training specificity:
    • Individual athletes: Maintain steady-state intensity throughout entire sessions
    • Team athletes: Include varied paces to reflect stop-start game patterns
  • Skill integration:
    • Individual athletes: Focus purely on aerobic development and pacing strategies
    • Team athletes: Incorporate sport-specific skills like dribbling during runs
  • Session examples:
    • Individual athletes: 90-minute steady run for marathon preparation
    • Team athletes: 30-minute run with ball control for soccer fitness
  • Competition transfer:
    • Individual athletes: Training directly mirrors competition demands
    • Team athletes: Continuous training provides base for varied game intensities
  • Program emphasis:
    • Individual athletes: Continuous training forms 70-80% of total training
    • Team athletes: Continuous training represents 20-30% of program
Show Worked Solution

Sample Answer

Similarities:

  • Both athlete types use continuous training to develop aerobic base fitness
  • Both maintain elevated heart rate (70-80% MHR) without rest periods
  • Both require progressive overload through increased duration or intensity
  • Both experience improved heart efficiency and oxygen delivery to muscles
  • Both typically train 3-5 times per week during base building phases

Differences:

  • Duration and volume:
    • Individual athletes: Train for 60-120 minutes matching competition length
    • Team athletes: Limited to 30-45 minutes due to varied game requirements
  • Training specificity:
    • Individual athletes: Maintain steady-state intensity throughout entire sessions
    • Team athletes: Include varied paces to reflect stop-start game patterns
  • Skill integration:
    • Individual athletes: Focus purely on aerobic development and pacing strategies
    • Team athletes: Incorporate sport-specific skills like dribbling during runs
  • Session examples:
    • Individual athletes: 90-minute steady run for marathon preparation
    • Team athletes: 30-minute run with ball control for soccer fitness
  • Competition transfer:
    • Individual athletes: Training directly mirrors competition demands
    • Team athletes: Continuous training provides base for varied game intensities
  • Program emphasis:
    • Individual athletes: Continuous training forms 70-80% of total training
    • Team athletes: Continuous training represents 20-30% of program

HMS, BM EQ-Bank 228

Explain how a soccer player could use continuous training to improve their aerobic capacity during pre-season.   (5 marks)

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Sample Answer

  • Long slow distance running at 65-75% MHR for 30-45 minutes builds aerobic fitness. This occurs because muscles work continuously, demanding constant oxygen delivery. Sessions 3-4 times weekly allow gradual improvement without overtraining. As a result, the heart becomes more efficient and resting heart rate decreases.
  • Training duration increases from 30 to 45 minutes during pre-season. Such modifications are necessary because soccer matches last 90 minutes, requiring sustained endurance. Distance progresses from 5km to 10-12km over several weeks. The outcome is better oxygen use by muscles during extended play.
  • Continuous training gradually includes ball work and direction changes. It functions by maintaining aerobic benefits while adding soccer skills. Late pre-season intensity increases to 75-80% MHR. Therefore, players develop match-specific fitness through steady progression.
  • Training variety prevents boredom and maintains motivation. Alternating between track running, field circuits and fartlek sessions creates different training stimuli. Consequently, players stay engaged while building the aerobic base needed for the competitive season.
Show Worked Solution

Sample Answer

  • Long slow distance running at 65-75% MHR for 30-45 minutes builds aerobic fitness. This occurs because muscles work continuously, demanding constant oxygen delivery. Sessions 3-4 times weekly allow gradual improvement without overtraining. As a result, the heart becomes more efficient and resting heart rate decreases.
  • Training duration increases from 30 to 45 minutes during pre-season. Such modifications are necessary because soccer matches last 90 minutes, requiring sustained endurance. Distance progresses from 5km to 10-12km over several weeks. The outcome is better oxygen use by muscles during extended play.
  • Continuous training gradually includes ball work and direction changes. It functions by maintaining aerobic benefits while adding soccer skills. Late pre-season intensity increases to 75-80% MHR. Therefore, players develop match-specific fitness through steady progression.
  • Training variety prevents boredom and maintains motivation. Alternating between track running, field circuits and fartlek sessions creates different training stimuli. Consequently, players stay engaged while building the aerobic base needed for the competitive season.

HMS, BM EQ-Bank 227

Describe how continuous training differs from interval training. Use examples to support your answer.   (4 marks)

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Sample Answer

Continuous Training

  • Maintains a steady intensity throughout the entire session (typically 60-75% MHR).
  • Continuous training has no rest periods which forces ongoing aerobic system adaptation.

Interval Training

  • Deliberately alternates between high intensity work periods (85-95% MHR) and lower intensity recovery phases, creating varying physiological demands on the body.
  • Incorporates specific active or passive recovery periods between work efforts to allow partial ATP-PCr replenishment and lactate removal.

Examples

  • A 30-minute jog at 65% MHR for continuous training develops aerobic capacity through sustained oxygen demand.
  • Compared to 10 x 200m sprints with 2-minute recovery periods which develops both aerobic power and anaerobic capacity through alternating energy system use.

Energy systems are primarily targeted

  • Continuous training predominantly develops the aerobic system through sustained moderate intensity exercise.
  • Intervals develop both aerobic and anaerobic systems due to the varying intensities and inclusion of high-intensity efforts that require immediate energy.
Show Worked Solution

Sample Answer

Continuous Training

  • Maintains a steady intensity throughout the entire session (typically 60-75% MHR).
  • Continuous training has no rest periods which forces ongoing aerobic system adaptation.

Interval Training

  • Deliberately alternates between high intensity work periods (85-95% MHR) and lower intensity recovery phases, creating varying physiological demands on the body.
  • Incorporates specific active or passive recovery periods between work efforts to allow partial ATP-PCr replenishment and lactate removal.

Examples

  • A 30-minute jog at 65% MHR for continuous training develops aerobic capacity through sustained oxygen demand.
  • Compared to 10 x 200m sprints with 2-minute recovery periods which develops both aerobic power and anaerobic capacity through alternating energy system use.

Energy systems are primarily targeted

  • Continuous training predominantly develops the aerobic system through sustained moderate intensity exercise.
  • Intervals develop both aerobic and anaerobic systems due to the varying intensities and inclusion of high-intensity efforts that require immediate energy.

HMS, BM EQ-Bank 225 MC

Which row correctly shows the characteristics of continuous training?

  1. Long duration, moderate intensity, no rest periods
  2. Short duration, high intensity, frequent rest periods
  3. Long duration, high intensity, no rest periods
  4. Short duration, moderate intensity, frequent rest periods
Show Answers Only

\(A\)

Show Worked Solution
  • A is correct: Continuous training is long duration, moderate intensity with no rest periods

Other Options:

  • B is incorrect: Describes interval training
  • C is incorrect: Not sustainable without rest
  • D is incorrect: Too short for aerobic adaptations

HMS, BM EQ-Bank 217

Outline the hydration needs of sprinters versus endurance athletes.   (3 marks)

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Sample Answer

  • Endurance athletes lose 2-3 litres fluid per hour requiring electrolyte replacement during activity to prevent performance decline.
  • Sprinters lose minimal fluid through brief intense effort requiring basic pre/post hydration protocols.
  • Timing of hydration varies significantly: endurance athletes need 150-300 millilitres every 15-20 minutes during activity while sprinters focus on achieving urine color of pale straw 4 hours pre-event to ensure optimal hydration status.
Show Worked Solution

Sample Answer

  • Endurance athletes lose 2-3 litres fluid per hour requiring electrolyte replacement during activity to prevent performance decline.
  • Sprinters lose minimal fluid through brief intense effort requiring basic pre/post hydration protocols.
  • Timing of hydration varies significantly: endurance athletes need 150-300 millilitres every 15-20 minutes during activity while sprinters focus on achieving urine color of pale straw 4 hours pre-event to ensure optimal hydration status.

HMS, BM EQ-Bank 216

Explain why timing of nutrient intake differs for a weightlifter versus a marathon runner.   (3 marks)

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Sample Answer

  • Weightlifters need protein within 1-2 hours post-exercise because explosive lifting causes muscle damage requiring immediate repair.
  • Marathon runners require carbohydrate loading 2-4 days before events due to their need for maximised glycogen stores lasting 90+ minutes.
  • This difference occurs because weightlifters use the ATP-PCr system for brief efforts, whereas marathon runners rely on the aerobic system which depends on sustained glycogen availability.
Show Worked Solution

Sample Answer

  • Weightlifters need protein within 1-2 hours post-exercise because explosive lifting causes muscle damage requiring immediate repair.
  • Marathon runners require carbohydrate loading 2-4 days before events due to their need for maximised glycogen stores lasting 90+ minutes.
  • This difference occurs because weightlifters use the ATP-PCr system for brief efforts, whereas marathon runners rely on the aerobic system which depends on sustained glycogen availability.

HMS, BM EQ-Bank 213 MC

An endurance cyclist should prioritise which nutritional strategy during a 4-hour race?

  1. High protein intake
  2. High fat consumption
  3. Protein shakes
  4. Regular carbohydrate consumption
Show Answers Only

\(D\)

Show Worked Solution
  • D is correct: Prevents glycogen depletion and maintains blood glucose during prolonged aerobic exercise.

Other Options:

  • A is incorrect: Not primary fuel source
  • B is incorrect: Too slow to metabolise
  • C is incorrect: Not immediate energy source

HMS, BM EQ-Bank 212 MC

A sprinter requires which micronutrient for optimal anaerobic energy production?

  1. Vitamin D
  2. Vitamin B
  3. Vitamin C
  4. Vitamin E
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Essential for ATP production and energy metabolism

Other Options:

  • A is incorrect: Bone health primarily
  • C is incorrect: Immune function primarily
  • D is incorrect: Antioxidant primarily

Statistics, EXT1 S1 2024 MET1 4

Let \(X\) be a binomial random variable where  \(X \sim \operatorname{Bi}\left(4, \dfrac{9}{10}\right)\).

  1. Find the standard deviation of \(X\).   (1 mark)

  2. Find  \(\operatorname{Pr}(X<2)\).   (2 marks)

Show Answers Only

a.    \(\operatorname{sd}(X)=\dfrac{3}{5}\)

b.    \(\dfrac{37}{10\,000}\)

Show Worked Solution

a.     \(\operatorname{sd}(X)\) \(=\sqrt{np(1-p)}\)
    \(=\sqrt{4\times\dfrac{9}{10}\times\dfrac{1}{10}}\)
    \(=\sqrt{\dfrac{36}{100}}\)
    \(=\dfrac{3}{5}\)

 

b.     \(\operatorname{Pr}(X<2)\) \(=\operatorname{Pr}(X=0)+\operatorname{Pr}(X=1)\)
    \(=\ ^4C _0\left(\dfrac{9}{10}\right)^0\left(\dfrac{1}{10}\right)^4+\ ^4C_1\left(\dfrac{9}{10}\right)^1\left(\dfrac{1}{10}\right)^3\)
    \(= 1 \times \dfrac {1}{10\,000} + 4 \times \dfrac{9}{10} \times \dfrac{1}{1000}\)
    \(=\dfrac{37}{10\,000}\)
Mean mark (b) 51%.

Functions, 2ADV F2 2024 MET1 3*

Let  \(f(x)=\dfrac{1}{(x+3)^2}-2\).

On the axes below, sketch the graph of  \(y=f(x)\),  labelling all asymptotes with their equations and axis intercepts with their coordinates.   (4 marks)



Show Answers Only

Show Worked Solution

\(\text{Find asymptotes:}\)

\((x+3) \neq 0\ \ \Rightarrow\ \ \text{Asymptote at}\ x=-3\)

\(\text{As}\ x \rightarrow \infty, \ \dfrac{1}{(x+3)^2} \rightarrow 0\ \ \Rightarrow \ \ \text{Asymptote at}\ y=-2\)
 

\(y\text{-intercept:}\ x=0\)

\(y=\dfrac{1}{(0+3)^2}-2=-\dfrac{17}{9}\)

\(x\text{-intercepts:}\ y=0\)

\(\dfrac{1}{(x+3)^2}-2\) \(=0\)
\((x+3)^2\) \(=\dfrac{1}{2}\)
\(x+3\) \(=\pm\dfrac{1}{\sqrt{2}}\)
\(x\) \(=-3\pm\dfrac{1}{\sqrt{2}}\)

HMS, BM EQ-Bank 204

Compare pre and post-training nutrition requirements for a triathlete.   (5 marks)

Show Answers Only

Sample Answer

Similarities:

  • Both pre and post-training nutrition:
    • Require carbohydrate intake to support energy needs.
    • Need appropriate timing for optimal benefit.
    • Support the demands of explosive anaerobic movements.
    • Contribute to improved performance.
    • Require adequate hydration with electrolytes.

Differences:

  • Pre-training requires low glycaemic index carbohydrates for sustained energy while post-training needs protein for muscle repair.
  • Pre-training focuses on maximising energy stores whereas post-training emphasises glycogen replenishment and recovery.
  • Pre-training timing is several hours before while post-training window is within 1-2 hours.
  • Pre-training requires moderate portions to avoid discomfort while post-training can include larger intake for recovery.
  • Pre-training hydration ensures optimal starting status while post-training replaces significant fluid losses.

Specific Needs:

  • Triathletes engage in prolonged aerobic training requiring sustained energy pre-training and comprehensive recovery post-training due to extended duration.
Show Worked Solution

Sample Answer

Similarities:

  • Both pre and post-training nutrition:
    • Require carbohydrate intake to support energy needs.
    • Need appropriate timing for optimal benefit.
    • Support the demands of explosive anaerobic movements.
    • Contribute to improved performance.
    • Require adequate hydration with electrolytes.

Differences:

  • Pre-training requires low glycaemic index carbohydrates for sustained energy while post-training needs protein for muscle repair.
  • Pre-training focuses on maximising energy stores whereas post-training emphasises glycogen replenishment and recovery.
  • Pre-training timing is several hours before while post-training window is within 1-2 hours.
  • Pre-training requires moderate portions to avoid discomfort while post-training can include larger intake for recovery.
  • Pre-training hydration ensures optimal starting status while post-training replaces significant fluid losses.

Specific Needs:

  • Triathletes engage in prolonged aerobic training requiring sustained energy pre-training and comprehensive recovery post-training due to extended duration.

HMS, BM EQ-Bank 203

Compare how carbohydrates and fats contribute to energy production during a marathon.   (5 marks)

Show Answers Only

Sample Answer

Similarities:

  • Both carbohydrates and fats
    • Fuel the aerobic energy system during the marathon.
    • Contribute to ATP production for sustained movement.
    • Are broken down through aerobic metabolism requiring oxygen.
    • Work together throughout the event with changing ratios.

Differences:

  • Carbohydrates provide immediate energy throughout the marathon while fats release energy more slowly.
  • Carbohydrates are the primary fuel at higher intensities whereas fats dominate at lower intensities.
  • Carbohydrate stores deplete after extended running while fat stores remain abundant throughout.
  • Carbohydrates provide less energy per gram while fats provide more concentrated energy.
  • Carbohydrates support varying pace changes while fats cannot meet rapid energy demands.

Key Relationship:

  • As marathon pace increases, carbohydrate usage increases while fat usage decreases.
  • After prolonged running, fat becomes increasingly important as carbohydrate stores deplete.
Show Worked Solution

Sample Answer

Similarities:

  • Both carbohydrates and fats
    • Fuel the aerobic energy system during the marathon.
    • Contribute to ATP production for sustained movement.
    • Are broken down through aerobic metabolism requiring oxygen.
    • Work together throughout the event with changing ratios.

Differences:

  • Carbohydrates provide immediate energy throughout the marathon while fats release energy more slowly.
  • Carbohydrates are the primary fuel at higher intensities whereas fats dominate at lower intensities.
  • Carbohydrate stores deplete after extended running while fat stores remain abundant throughout.
  • Carbohydrates provide less energy per gram while fats provide more concentrated energy.
  • Carbohydrates support varying pace changes while fats cannot meet rapid energy demands.

Key Relationship:

  • As marathon pace increases, carbohydrate usage increases while fat usage decreases.
  • After prolonged running, fat becomes increasingly important as carbohydrate stores deplete.

HMS, BM EQ-Bank 202

Explain why iron requirements differ between endurance athletes and recreational athletes.   (4 marks)

Show Answers Only

Sample Answer

  • Endurance athletes have higher iron requirements because prolonged aerobic exercise demands continuous oxygen delivery to muscles.
  • Iron forms haemoglobin which transports oxygen. Therefore, endurance athletes need more iron to maintain adequate haemoglobin levels for sustained aerobic metabolism.
  • Heavy training causes iron loss through sweating and muscle damage, resulting in greater depletion than recreational athletes experience.
  • Female endurance athletes face additional losses through menstruation. This leads to even higher iron requirements to prevent fatigue and performance decline.
Show Worked Solution

Sample Answer

  • Endurance athletes have higher iron requirements because prolonged aerobic exercise demands continuous oxygen delivery to muscles.
  • Iron forms haemoglobin which transports oxygen. Therefore, endurance athletes need more iron to maintain adequate haemoglobin levels for sustained aerobic metabolism.
  • Heavy training causes iron loss through sweating and muscle damage, resulting in greater depletion than recreational athletes experience.
  • Female endurance athletes face additional losses through menstruation. This leads to even higher iron requirements to prevent fatigue and performance decline.

HMS, BM EQ-Bank 199 MC

A volleyball player has increased their intake of nuts and seeds during off-season training. Which nutrient in these foods is most likely to assist with reducing inflammation in their jumping knee?

  1. Simple carbohydrates
  2. Vitamin A
  3. Omega-3 fatty acids
  4. Protein
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Omega-3 fatty acids have anti-inflammatory properties that help reduce joint inflammation.

Other Options:

  • A is incorrect: Simple carbs don’t impact inflammation
  • B is incorrect: Vitamin A primarily affects vision
  • D is incorrect: Protein repairs tissue but doesn’t reduce inflammation

HMS, BM EQ-Bank 197

Compare the nutritional requirements of a sprinter versus a marathon runner in preparation for competition.   (5 marks)

Show Answers Only

Sample Answer

Similarities:

  • Both athletes require: 
    • The equivalent carbohydrate intake in the hours before competition.
    • Protein for muscle repair and recovery.
    • Planned nutrition timing to optimise performance.
    • Adequate hydration before competing.

Differences:

  • Marathon runners require low glycaemic index carbohydrates for sustained energy while sprinters need high glycaemic index carbohydrates for quick energy.
  • Marathon runners need significantly higher daily carbohydrate intake plus loading protocols, whereas sprinters require moderate amounts without loading.
  • Marathon runners must consume carbohydrates during events for sustained energy, while sprinters only need pre-event intake.
  • Sprinters require more protein for explosive muscle damage repair than marathon runners.
  • Marathon runners need continuous hydration with electrolytes throughout events, while sprinters focus on pre-event hydration status.
Show Worked Solution

Sample Answer

Similarities:

  • Both require:
    • The equivalent carbohydrate intake in the hours before competition.
    • Protein for muscle repair and recovery.
    • Planned nutrition timing to optimise performance.
    • Adequate hydration before competing.

Differences:

  • Marathon runners require low glycaemic index carbohydrates for sustained energy while sprinters need high glycaemic index carbohydrates for quick energy.
  • Marathon runners need significantly higher daily carbohydrate intake plus loading protocols, whereas sprinters require moderate amounts without loading.
  • Marathon runners must consume carbohydrates during events for sustained energy, while sprinters only need pre-event intake.
  • Sprinters require more protein for explosive muscle damage repair than marathon runners.
  • Marathon runners need continuous hydration with electrolytes throughout events, while sprinters focus on pre-event hydration status.

HMS, BM EQ-Bank 196

Assess the importance of iron intake for female endurance athletes.   (5 marks)

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Sample Answer

Judgment Statement:

  • Iron intake is highly important for female endurance athletes due to compound risks from training demands and menstruation.

Oxygen Transport Efficiency:

  • Iron forms haemoglobin which transports oxygen to working muscles, essential for aerobic cellular respiration.
  • Female endurance athletes with adequate iron maintain optimal oxygen delivery throughout prolonged exercise.
  • This demonstrates high importance as oxygen transport directly determines aerobic performance capacity.

Menstruation and Depletion Risks:

  • Female athletes face dual iron loss through menstruation and training-induced depletion.
  • Low iron levels cause decreased haemoglobin, resulting in fatigue and reduced aerobic efficiency.
  • This shows substantial importance as deficiency significantly impairs training and competition performance.

Overall Assessment:

  • Iron intake proves highly important for female endurance athletes who face greater deficiency risks than other populations.
  • Adequate iron through lean meat or supplementation maintains performance capacity.
  • The compound effect of gender-specific and training losses makes iron intake critical for sustaining endurance performance.
Show Worked Solution

Sample Answer

Judgment Statement:

  • Iron intake is highly important for female endurance athletes due to compound risks from training demands and menstruation.

Oxygen Transport Efficiency:

  • Iron forms haemoglobin which transports oxygen to working muscles, essential for aerobic cellular respiration.
  • Female endurance athletes with adequate iron maintain optimal oxygen delivery throughout prolonged exercise.
  • This demonstrates high importance as oxygen transport directly determines aerobic performance capacity.

Menstruation and Depletion Risks:

  • Female athletes face dual iron loss through menstruation and training-induced depletion.
  • Low iron levels cause decreased haemoglobin, resulting in fatigue and reduced aerobic efficiency.
  • This shows substantial importance as deficiency significantly impairs training and competition performance.

Overall Assessment:

  • Iron intake proves highly important for female endurance athletes who face greater deficiency risks than other populations.
  • Adequate iron through lean meat or supplementation maintains performance capacity.
  • The compound effect of gender-specific and training losses makes iron intake critical for sustaining endurance performance.

HMS, BM EQ-Bank 195

Explain how carbohydrate loading can improve performance for a marathon runner.   (4 marks)

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Sample Answer

  • Carbohydrate loading involves substantially increasing carbohydrate intake over 2-4 days while tapering training. This leads to maximised muscle glycogen stores.
  • Because glycogen is the primary fuel for the aerobic energy system, this enables marathon runners to maintain energy throughout events lasting over 90 minutes.
  • The increased glycogen storage results in delayed onset of fatigue. This occurs because runners have more fuel available before depletion begins.
  • Therefore, carbohydrate loading prevents the performance decline known as “hitting the wall” which happens when glycogen stores become exhausted.
Show Worked Solution

Sample Answer

  • Carbohydrate loading involves substantially increasing carbohydrate intake over 2-4 days while tapering training. This leads to maximised muscle glycogen stores.
  • Because glycogen is the primary fuel for the aerobic energy system, this enables marathon runners to maintain energy throughout events lasting over 90 minutes.
  • The increased glycogen storage results in delayed onset of fatigue. This occurs because runners have more fuel available before depletion begins.
  • Therefore, carbohydrate loading prevents the performance decline known as “hitting the wall” which happens when glycogen stores become exhausted.

HMS, BM EQ-Bank 192 MC

A triathlete has just completed the swimming leg of their event. Which macronutrient should they prioritise during their transition to cycling?

  1. Protein
  2. Essential fatty acids
  3. Branched-chain amino acids
  4. Carbohydrates
Show Answers Only

\(D\)

Show Worked Solution
  • D is correct: Carbohydrates are essential to replenish glycogen stores for continued endurance performance.

Other Options:

  • A is incorrect: Protein not primary fuel source for immediate energy
  • B is incorrect: Fats too slow to metabolise for immediate energy
  • C is incorrect: BCAAs not primary energy source during exercise

HMS, BM EQ-Bank 191

A swimmer performs a 200 metre freestyle race.

Explain how TWO different energy systems contribute to fatigue during this event.   (4 marks)

Show Answers Only

Sample Answer

ATP-PCr System

  • In the first 10-15 seconds, the ATP-PCr system rapidly depletes its phosphagen stores, reducing the power output available for the explosive start and initial sprint phase, forcing reliance on less efficient energy systems for immediate power generation.

Glycolytic System

  • The glycolytic system dominates throughout most of the race, causing progressive lactic acid accumulation that decreases muscle contraction efficiency and interferes with enzyme function, leading to the characteristic “burning” sensation and pace decline.
Show Worked Solution

Sample Answer

ATP-PCr System

  • In the first 10-15 seconds, the ATP-PCr system rapidly depletes its phosphagen stores, reducing the power output available for the explosive start and initial sprint phase, forcing reliance on less efficient energy systems for immediate power generation.

Glycolytic System

  • The glycolytic system dominates throughout most of the race, causing progressive lactic acid accumulation that decreases muscle contraction efficiency and interferes with enzyme function, leading to the characteristic “burning” sensation and pace decline.

HMS, BM EQ-Bank 190

During a summer time beach volleyball tournament, an athlete begins to experience fatigue during their third game of the day.

Identify TWO causes of fatigue and explain their impact on performance.   (3 marks)

Show Answers Only

Sample Answer – Any TWO of the following

Glycogen depletion

  • The depletion of muscle glycogen throughout multiple games reduces energy availability for explosive movements like jumping and diving, leading to decreased power output in attacking plays.

Dehydration

  • Progressive dehydration occurs during play in hot conditions, causing a decrease in blood plasma volume which reduces oxygen delivery to working muscles and impairs coordination for precise ball skills.

Electrolyte imbalance

  • Electrolyte imbalance from excessive sweating in hot conditions leads to altered nerve impulse transmission and muscle contraction efficiency, resulting in cramping and reduced reaction times for defensive plays.

Lactic acid accumulation

  • Accumulation of lactic acid from repeated high-intensity rallies causes muscle pH to decrease, interfering with enzyme function and muscle contraction processes, leading to reduced jumping height and slower court movement.
Show Worked Solution

Sample Answer – Any TWO of the following

Glycogen depletion

  • The depletion of muscle glycogen throughout multiple games reduces energy availability for explosive movements like jumping and diving, leading to decreased power output in attacking plays.

Dehydration

  • Progressive dehydration occurs during play in hot conditions, causing a decrease in blood plasma volume which reduces oxygen delivery to working muscles and impairs coordination for precise ball skills.

Electrolyte imbalance

  • Electrolyte imbalance from excessive sweating in hot conditions leads to altered nerve impulse transmission and muscle contraction efficiency, resulting in cramping and reduced reaction times for defensive plays.

Lactic acid accumulation

  • Accumulation of lactic acid from repeated high-intensity rallies causes muscle pH to decrease, interfering with enzyme function and muscle contraction processes, leading to reduced jumping height and slower court movement.

HMS, BM EQ-Bank 187

Outline TWO causes of fatigue when an athlete performs a 100 metre sprint.   (3 marks)

Show Answers Only

Sample Answer

Any 2 of the following

  • Phosphocreatine stores run out within 10 seconds of maximal sprinting. This means the ATP-PCr system cannot make enough ATP for explosive movements, forcing the body to use slower energy systems and causing speed to drop.
  • Neural fatigue happens when fast-twitch muscle fibres work continuously. The brain and nerves cannot keep sending strong signals throughout the sprint, so muscles produce less force even when in the final metres.
  • Lactic acid builds up as the glycolytic system works near the sprint’s end. This makes muscles more acidic and prevents them contracting properly in the final metres, causing runners to slow down at the finish.
Show Worked Solution

Sample Answer

Any 2 of the following

  • Phosphocreatine stores run out within 10 seconds of maximal sprinting. This means the ATP-PCr system cannot make enough ATP for explosive movements, forcing the body to use slower energy systems and causing speed to drop.
  • Neural fatigue happens when fast-twitch muscle fibres work continuously. The brain and nerves cannot keep sending strong signals throughout the sprint, so muscles produce less force even when in the final metres.
  • Lactic acid builds up as the glycolytic system works near the sprint’s end. This makes muscles more acidic and prevents them contracting properly in the final metres, causing runners to slow down at the finish.

Calculus, 2ADV C3 2024 MET1 1b

Let  \(f(x)=\log _e\left(x^3-3 x+2\right)\).

Find  \(f^{\prime}(3)\)   (2 marks)

Show Answers Only

\(\dfrac{6}{5}\)

Show Worked Solution

  \(f(x)\) \(=\log_{e}(x^3-3x+2)\)
  \(f^{\prime}(x)\) \(=\dfrac{3x^2-3}{x^3-3x+2}\)
  \(f^{\prime}(3)\) \(=\dfrac{3(3)^2-3}{(3)^3-3(3)+2}=\dfrac{6}{5}\)

HMS, BM EQ-Bank 182

Describe how the three energy systems interact during a 3-minute boxing round.   (5 marks)

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Sample Answer

  • The ATP-PCr system activates instantly for explosive combinations and power punches. It provides maximum force for 10-15 seconds before depletion occurs. 
  • Sustained exchanges beyond 10 seconds shift dominance to the glycolytic system. This maintains high-intensity output for combinations lasting up to 60 seconds.
  • The aerobic system operates continuously throughout the round at varying intensities. It provides baseline energy during footwork and defensive movements.
  • All three systems function simultaneously rather than sequentially during combat. Their relative contributions fluctuate based on fighting intensity and duration.
  • Brief pauses between exchanges allow partial PCr replenishment within 20-30 seconds. This enables repeated explosive efforts throughout the round.
  • Lactic acid progressively accumulates from repeated high-intensity combinations. This causes fatigue and reduced punching power in the round’s final minute.
  • Skilled boxers manage intensity fluctuations to optimise energy system contributions. They alternate between explosive attacks and active recovery movements.
Show Worked Solution

Sample Answer

  • The ATP-PCr system activates instantly for explosive combinations and power punches. It provides maximum force for 10-15 seconds before depletion occurs. 
  • Sustained exchanges beyond 10 seconds shift dominance to the glycolytic system. This maintains high-intensity output for combinations lasting up to 60 seconds.
  • The aerobic system operates continuously throughout the round at varying intensities. It provides baseline energy during footwork and defensive movements.
  • All three systems function simultaneously rather than sequentially during combat. Their relative contributions fluctuate based on fighting intensity and duration.
  • Brief pauses between exchanges allow partial PCr replenishment within 20-30 seconds. This enables repeated explosive efforts throughout the round.
  • Lactic acid progressively accumulates from repeated high-intensity combinations. This causes fatigue and reduced punching power in the round’s final minute.
  • Skilled boxers manage intensity fluctuations to optimise energy system contributions. They alternate between explosive attacks and active recovery movements.

HMS, BM EQ-Bank 181

Explain how the lactic acid system contributes to energy production during a 200 m sprint.   (4 marks)

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Sample Answer

  • During the 200 m sprint, glucose is broken down without oxygen through glycolysis to produce ATP for sustained high-intensity muscle contractions.
  • This anaerobic process creates lactic acid as a by-product which accumulates in the working muscles causing fatigue.
  • The lactic acid system can maintain high-intensity performance for up to 60-90 seconds before waste products significantly impair muscle function.
  • As a 200 m sprint typically takes 20-25 seconds, this system provides the majority of energy required after the initial ATP-PCr stores are depleted at around 10 seconds.
Show Worked Solution

Sample Answer

  • During the 200 m sprint, glucose is broken down without oxygen through glycolysis to produce ATP for sustained high-intensity muscle contractions.
  • This anaerobic process creates lactic acid as a by-product which accumulates in the working muscles causing fatigue.
  • The lactic acid system can maintain high-intensity performance for up to 60-90 seconds before waste products significantly impair muscle function.
  • As a 200 m sprint typically takes 20-25 seconds, this system provides the majority of energy required after the initial ATP-PCr stores are depleted at around 10 seconds.

HMS, BM EQ-Bank 180

Outline how the ATP-PCr system provides energy for immediate muscle contraction.   (3 marks)

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Sample Answer

  • Muscle contraction begins when stored ATP splits into ADP and inorganic phosphate, releasing immediate energy for movement.
  • Phosphocreatine (PCr) rapidly breaks down, donating its phosphate group to ADP, regenerating ATP within milliseconds.
  • This phosphate transfer continues without oxygen requirement, sustaining maximal effort for 10-15 seconds until PCr depletes.
  • The system’s speed results from PCr stores being located directly in muscle cells, eliminating transport time and enabling explosive movements.
Show Worked Solution

Sample Answer

  • Muscle contraction begins when stored ATP splits into ADP and inorganic phosphate, releasing immediate energy for movement.
  • Phosphocreatine (PCr) rapidly breaks down, donating its phosphate group to ADP, regenerating ATP within milliseconds.
  • This phosphate transfer continues without oxygen requirement, sustaining maximal effort for 10-15 seconds until PCr depletes.
  • The system’s speed results from PCr stores being located directly in muscle cells, eliminating transport time and enabling explosive movements.

HMS, BM EQ-Bank 179 MC

During a 400 metre sprint race, an athlete's performance is most dependent on which combination of energy systems?

  1. ATP-PCr and Aerobic
  2. Glycolytic and ATP-PCr
  3. Aerobic and Glycolytic
  4. Equal contribution from all three systems
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: A 400 m sprint typically takes 45-60 seconds requiring both immediate energy from ATP-PCr for the explosive start and lactic acid system for maintaining the high-intensity effort throughout the race.

Other Options:

  • A is incorrect: Aerobic contribution is minimal during high-intensity 400m sprints
  • C is incorrect: Aerobic system isn’t significantly involved at this intensity/duration
  • D is incorrect: All systems don’t contribute equally in this event

HMS, BM EQ-Bank 177

Explain how the rate of recovery differs between anaerobic energy systems, and impacts performance.   (4 marks)

Show Answers Only

Sample Answer

  • ATP-PCr system demonstrates rapid initial recovery with 70% replenishment within 30 seconds, allowing repeated short bursts of maximal power in sports like gymnastics or sprinting.
  • Glycolytic system requires significantly longer recovery periods of 3-5 minutes due to lactate clearance needs, affecting an athlete’s ability to maintain intensity in 400m running.
  • Recovery rates create distinct limitations where short recovery compromises ATP-PCr power and insufficient glycolytic recovery leads to deteriorating performance through accumulated fatigue.
  • Both systems improve recovery efficiency through training adaptations, with ATP-PCr enhancing phosphocreatine resynthesis and glycolytic developing better lactate buffering capacity.
Show Worked Solution

Sample Answer

  • ATP-PCr system demonstrates rapid initial recovery with 70% replenishment within 30 seconds, allowing repeated short bursts of maximal power in sports like gymnastics or sprinting.
  • Glycolytic system requires significantly longer recovery periods of 3-5 minutes due to lactate clearance needs, affecting an athlete’s ability to maintain intensity in 400m running.
  • Recovery rates create distinct limitations where short recovery compromises ATP-PCr power and insufficient glycolytic recovery leads to deteriorating performance through accumulated fatigue.
  • Both systems improve recovery efficiency through training adaptations, with ATP-PCr enhancing phosphocreatine resynthesis and glycolytic developing better lactate buffering capacity.

Networks, STD2 N2 2024 GEN2 13*

A supermarket has five departments, with areas allocated as shown on the floorplan below.
 

The floorplan is represented by the network diagram below.

On this network diagram, vertices represent departments and edges represent boundaries between two departments.

This network diagram is incomplete.
 

Draw the missing vertex and missing edges on the diagram above. Include a label.   (2 marks)

Show Answers Only

Show Worked Solution

HMS, BM EQ-Bank 173 MC

During high-intensity interval training, an athlete performs 400 metre sprints. Which recovery period would be most appropriate to allow lactate clearance between efforts?

  1. 30 seconds active recovery
  2. 1 minute passive recovery
  3. 3 minutes active recovery
  4. 5 minutes passive recovery
Show Answers Only

\(C\)

Show Worked Solution
  • C is correct: Active recovery aids lactate removal within optimal timeframe

Other Options:

  • A is incorrect: Insufficient time for lactate clearance
  • B is incorrect: Passive recovery less effective for lactate removal
  • D is incorrect: Unnecessarily long recovery period

HMS, BM EQ-Bank 171

Compare the duration limitations of the ATP-PCr and Glycolytic energy systems.   (4 marks)

Show Answers Only

Keyword – “Compare”: Show how things are similar or different.

Sample Answer

  • ATP-PCr system is limited to 0-10 seconds maximum duration before phosphocreatine stores deplete, making it suitable only for explosive actions like vertical jumps or short sprints.
  • Glycolytic system sustains high-intensity activity for 30-90 seconds before lactic acid accumulation causes fatigue, supporting activities like 400m sprints or intensive game sequences.
  • ATP-PCr requires approximately 3 minutes for full recovery between maximal efforts, with 70% regeneration occurring in the first 30 seconds due to efficient phosphate resynthesis.
  • Glycolytic system needs 5-8 minutes for complete recovery as lactate must be removed from muscles and blood pH restored, limiting repeated high-intensity efforts within this timeframe.
  • Both systems have specific duration constraints affecting training design.
Show Worked Solution

Keyword – “Compare”: Show how things are similar or different.

Sample Answer

  • ATP-PCr system is limited to 0-10 seconds maximum duration before phosphocreatine stores deplete, making it suitable only for explosive actions like vertical jumps or short sprints.
  • Glycolytic system sustains high-intensity activity for 30-90 seconds before lactic acid accumulation causes fatigue, supporting activities like 400m sprints or intensive game sequences.
  • ATP-PCr requires approximately 3 minutes for full recovery between maximal efforts, with 70% regeneration occurring in the first 30 seconds due to efficient phosphate resynthesis.
  • Glycolytic system needs 5-8 minutes for complete recovery as lactate must be removed from muscles and blood pH restored, limiting repeated high-intensity efforts within this timeframe.
  • Both systems have specific duration constraints affecting training design.

HMS, BM EQ-Bank 170

How does the rate of recovery between energy systems influence substitution strategies in team sports?   (5 marks)

Show Answers Only

Sample Answer

  • The ATP-PCr system recovers rapidly, with phosphocreatine stores replenishing within 2-3 minutes, which allows players to regain explosive power quickly.
  • This fast recovery enables coaches to rotate players for short periods, knowing they can return to perform at maximum intensity.
  • In contrast, the glycolytic system requires much longer recovery as lactic acid must be cleared from muscles.
  • This process takes 30-60 minutes for complete removal, meaning players who have worked at high intensity need extended rest.
  • As a result, substitutions must be timed to prevent lactic acid build-up that would impair performance upon return.
  • The aerobic system recovers based on activity duration, requiring minimal rest for short efforts but longer for extended play.
  • Therefore, coaches use rolling substitutions to maintain fresh ATP-PCr stores for crucial moments.
  • Strategic rest periods ensure key players avoid glycolytic fatigue during important game phases.
  • Consequently, understanding recovery rates helps optimise player rotation and maintain team intensity throughout matches.
Show Worked Solution

Sample Answer

  • The ATP-PCr system recovers rapidly, with phosphocreatine stores replenishing within 2-3 minutes, which allows players to regain explosive power quickly.
  • This fast recovery enables coaches to rotate players for short periods, knowing they can return to perform at maximum intensity.
  • In contrast, the glycolytic system requires much longer recovery as lactic acid must be cleared from muscles.
  • This process takes 30-60 minutes for complete removal, meaning players who have worked at high intensity need extended rest.
  • As a result, substitutions must be timed to prevent lactic acid build-up that would impair performance upon return.
  • The aerobic system recovers based on activity duration, requiring minimal rest for short efforts but longer for extended play.
  • Therefore, coaches use rolling substitutions to maintain fresh ATP-PCr stores for crucial moments.
  • Strategic rest periods ensure key players avoid glycolytic fatigue during important game phases.
  • Consequently, understanding recovery rates helps optimise player rotation and maintain team intensity throughout matches.

HMS, BM EQ-Bank 167 MC

A volleyball player performs six 30-second rallies with 2-minute rest periods between each rally. Which system would be LEAST relied upon for energy production?

  1. ATP-PCr
  2. Glycolytic
  3. Aerobic
  4. All three systems equally
Show Answers Only

\(A\)

Show Worked Solution
  • A is correct: ATP-PCr depletes within 10 seconds, contributing minimally to 30-second rallies

Other Options: 

  • B is incorrect: 30s rallies heavily utilise glycolytic system
  • C is incorrect: Aerobic system aids recovery between rallies
  • D is incorrect: Systems contribute unequally – glycolytic dominates rallies, aerobic dominates recovery, ATP-PCr contributes least

HMS, BM EQ-Bank 165

Compare and contrast how the ATP-PCr and Glycolytic energy systems respond to high intensity exercise.   (4 marks)

Show Answers Only

Sample Answer

Similarities:

  • Both systems operate anaerobically, providing ATP without oxygen during maximal efforts.
  • Both support high-intensity exercise when oxygen cannot meet demands.

Differences:

  • ATP-PCr activates instantly for 10-15 seconds while glycolytic takes time to reach peak output.
  • ATP-PCr produces harmless creatine whereas glycolytic generates performance-limiting lactic acid.
  • Recovery differs greatly: PCr replenishes rapidly within minutes versus much longer for lactic acid clearance.
  • ATP-PCr suits explosive single efforts like jumps while glycolytic sustains repeated high-intensity work for 30-90 seconds.
  • Training targets different adaptations: PCr storage capacity versus lactate tolerance.
Show Worked Solution

Sample Answer

Similarities:

  • Both systems operate anaerobically, providing ATP without oxygen during maximal efforts.
  • Both support high-intensity exercise when oxygen cannot meet demands.

Differences:

  • ATP-PCr activates instantly for 10-15 seconds while glycolytic takes time to reach peak output.
  • ATP-PCr produces harmless creatine whereas glycolytic generates performance-limiting lactic acid.
  • Recovery differs greatly: PCr replenishes rapidly within minutes versus much longer for lactic acid clearance.
  • ATP-PCr suits explosive single efforts like jumps while glycolytic sustains repeated high-intensity work for 30-90 seconds.
  • Training targets different adaptations: PCr storage capacity versus lactate tolerance.

HMS, BM EQ-Bank 164

Analyse how different intensities of training can affect energy system adaptations.   (5 marks)

Show Answers Only

Sample Answer

  • HIIT increases ATP-PCr stores and phosphocreatine enzyme activity within muscle cells, enhancing the capacity for immediate energy production during explosive movements and repeated short-duration efforts.
  • Training at lactate threshold intensity improves the body’s lactate buffering capacity and tolerance to lactic acid accumulation, enabling athletes to maintain higher intensities for longer periods when relying on glycolytic system energy production.
  • Aerobic training at moderate intensities increases mitochondrial density and size within muscle fibres, improving oxygen utilisation efficiency and the capacity for sustained ATP production through complete glucose and fat breakdown.
  • Varied intensity training programs improve overall energy system efficiency and enhance the smooth transition and interaction between different energy systems during changing exercise demands and intensities.
  • Sport-specific intensity training leads to targeted metabolic adaptations within the predominantly used energy system, such as increased glycolytic enzyme concentration in sprinters or enhanced aerobic capacity in endurance athletes.
  • The principle of training specificity ensures that energy system adaptations closely match the intensity demands and duration characteristics of the athlete’s competitive performance requirements.
Show Worked Solution

Sample Answer

  • HIIT increases ATP-PCr stores and phosphocreatine enzyme activity within muscle cells, enhancing the capacity for immediate energy production during explosive movements and repeated short-duration efforts.
  • Training at lactate threshold intensity improves the body’s lactate buffering capacity and tolerance to lactic acid accumulation, enabling athletes to maintain higher intensities for longer periods when relying on glycolytic system energy production.
  • Aerobic training at moderate intensities increases mitochondrial density and size within muscle fibres, improving oxygen utilisation efficiency and the capacity for sustained ATP production through complete glucose and fat breakdown.
  • Varied intensity training programs improve overall energy system efficiency and enhance the smooth transition and interaction between different energy systems during changing exercise demands and intensities.
  • Sport-specific intensity training leads to targeted metabolic adaptations within the predominantly used energy system, such as increased glycolytic enzyme concentration in sprinters or enhanced aerobic capacity in endurance athletes.
  • The principle of training specificity ensures that energy system adaptations closely match the intensity demands and duration characteristics of the athlete’s competitive performance requirements.

HMS, BM EQ-Bank 162 MC

A tennis player is in a rally lasting 45 seconds at moderate-high intensity. Which energy system sequence best represents their energy production?

  1. Glycolytic → ATP-PCr → Aerobic
  2. Aerobic → ATP-PCr → Glycolytic
  3. ATP-PCr → Aerobic → Glycolytic
  4. ATP-PCr → Glycolytic → Aerobic
Show Answers Only

\(D\)

Show Worked Solution
  • D is correct: Shows the natural progression of energy systems as intensity/duration increases

Other Options:

  • A is incorrect: ATP-PCr is the initial energy system
  • B is incorrect: ATP-PCr is the initial energy system and aerobic takes longer to become predominant
  • C is incorrect: Glycolytic precedes Aerobic for moderate-high intensity

HMS, BM EQ-Bank 161 MC

During a 400 m race at high intensity, an athlete experiences muscular fatigue. What is the main cause?

  1. Depletion of glycogen stores
  2. Accumulation of lactic acid
  3. Lack of oxygen
  4. Depletion of creatine phosphate
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Lactic acid accumulation during high intensity glycolytic system use causes fatigue

Other Options:

  • A is incorrect: Glycogen depletion occurs over longer duration events
  • C is incorrect: Oxygen debt occurs after exercise completion
  • D is incorrect: CP depletion occurs in shorter activities under 10 seconds