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HMS, BM EQ-Bank 309 MC

A swim coach is monitoring the physiological responses of athletes during different training sessions. The graph shows lactate levels of two athletes during their respective training sessions.

Based on the lactate response to training shown, which of the following statements is most accurate?

  1. Athlete A is likely performing high-intensity interval training
  2. Athlete B is likely performing low-intensity aerobic training
  3. Both athletes are performing the same training at different intensities
  4. Athlete A is likely performing moderate steady-state aerobic training
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Consider Option D: Athlete A is likely performing moderate steady-state aerobic training

  • Athlete A’s lactate levels show a gradual, moderate increase typical of steady-state aerobic training below the lactate threshold.

Other Options:

  • A is incorrect: High-intensity interval training would produce higher, fluctuating lactate levels than shown for Athlete A.
  • B is incorrect: Athlete B’s steep lactate increase indicates high-intensity training, not low-intensity aerobic training.
  • C is incorrect: The lactate patterns suggest different types of training, not the same training at different intensities.

Calculus, SPEC2 2024 VCAA 1

Consider the function with rule  .

  1. Sketch the graph of    on the set of axes below. Label the vertical asymptotes with their equations and label the stationary points with their coordinates.   (3 marks)
     


  1. The region bounded by the graph of    and the lines    and    is rotated about the -axis to form a solid of revolution.
    1. Write down a definite integral involving only the variable , that when evaluated, will give the volume of the solid.   (2 marks)

    2. Find the volume of the solid, correct to one decimal place.   (1 mark)

  1. Now consider the function with rule  , where .  
  2. For what value of will the graph of have no asymptotes?    (1 mark)

  3. The gradient function of is given by  .
  4. For what values of will the graph of have exactly
    1. one stationary point?   (1 mark)

    2. three stationary points?   (1 mark)

    3. five stationary points?   (1 mark)

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a.   

b.i.   

b.ii. 

c.   

d.i.   

d.ii. 

d.iii.

Show Worked Solution

a.   


 

b.i    
   

 
b.ii. 
 

c.    


  

d.i.

♦♦♦ Mean mark (d.i.) 27%.
♦♦♦ Mean mark (d.ii.) 27%.
♦♦♦ Mean mark (d.iii.) 25%.
 

d.ii. 

  

 


 

d.iii 

   
 

 

HMS, BM EQ-Bank 306

Analyse how the 'Frequency' component of the FITT principle must be modified throughout a training year for an elite 800m runner. In your answer, refer to periodisation and physiological considerations.   (8 marks)

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Sample Answer

Base/general preparation phase:

  • Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
  • Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
  • The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
  • Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions

Specific preparation phase:

  • Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
  • Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
  • ATP-PCr system training: 1-2 sessions weekly for speed development
  • Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event

Competition phase:

  • Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
  • Maintenance aerobic sessions: 1-2 weekly at moderate intensity
  • Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
  • Overall reduction in frequency but increased specificity and quality

Energy system recovery requirements:

  • ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
  • Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
  • Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
  • 800 m training frequency must balance all three energy systems’ recovery requirements

Adaptation considerations:

  • Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
  • Early season higher aerobic frequency develops capillary density and mitochondrial content
  • Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
  • Frequency must be adjusted based on individual adaptation rates to each energy system

Periodised frequency model:

  • Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
  • Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
  • Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
  • Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity
Show Worked Solution

Sample Answer

Base/general preparation phase:

  • Aerobic training frequency: 4-5 sessions weekly to develop aerobic capacity essential for the 800 m
  • Anaerobic training frequency: Limited to 1-2 sessions weekly to establish foundation
  • The 800 m runner requires higher aerobic training frequency initially as the event demands approximately 60% aerobic energy contribution
  • Recovery between aerobic sessions can be shorter (24 hours) allowing higher frequency than anaerobic sessions

Specific preparation phase:

  • Aerobic training frequency: Reduces to 2-3 sessions weekly but maintains aerobic capacity
  • Anaerobic glycolytic training frequency: Increases to 2-3 sessions weekly targeting race-specific energy system
  • ATP-PCr system training: 1-2 sessions weekly for speed development
  • Balanced frequency between energy systems reflects the mixed aerobic-anaerobic nature of the 800 m event

Competition phase:

  • Race-specific training frequency: 2 high-quality sessions weekly combining aerobic and anaerobic demands
  • Maintenance aerobic sessions: 1-2 weekly at moderate intensity
  • Pure speed/ATP-PCr sessions: 1 weekly to maintain neuromuscular power
  • Overall reduction in frequency but increased specificity and quality

Energy system recovery requirements:

  • ATP-PCr system: Recovers within hours but neuromuscular fatigue requires 36-48 hours between high-intensity sessions
  • Glycolytic system: Requires 48-72 hours for enzyme restoration and lactate clearance, limiting frequency to 2-3 times weekly
  • Aerobic system: Can be trained more frequently (daily if necessary) with appropriate intensity modulation
  • 800 m training frequency must balance all three energy systems’ recovery requirements

Adaptation considerations:

  • Anaerobic adaptations occur more rapidly than aerobic adaptations, requiring frequency adjustments
  • Early season higher aerobic frequency develops capillary density and mitochondrial content
  • Mid-season increased anaerobic frequency develops lactate tolerance and clearance capacity
  • Frequency must be adjusted based on individual adaptation rates to each energy system

Periodised frequency model:

  • Microcycle design: Hard anaerobic sessions separated by 48-72 hours with aerobic work between
  • Mesocycle pattern: 3 weeks of progressive frequency followed by 1 week reduced frequency (e.g., 3:1 loading pattern)
  • Seasonal fluctuation: Highest total frequency during base phase, most anaerobic-focused frequency mid-season, reduced but specific frequency during competition
  • Tapering: 30-50% reduction in frequency 7-14 days before major competition while maintaining intensity

HMS, BM EQ-Bank 305

Explain how the 'Type' component of the FITT principle should be applied when designing an anaerobic training program for a basketball player. Provide examples of specific training methods.   (5 marks)

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Sample Answer

  • Type must be sport-specific, mimicking the intermittent high-intensity demands of basketball which typically involves repeated bursts of 8-15 seconds of intense activity
  • Anaerobic interval training should focus on court movements like sprinting, jumping, and directional changes:
    • Court suicides (baseline to foul line and back, baseline to half court and back, etc.)
    • Defensive slide drills with rapid direction changes (zigzag patterns)
    • Full-court dribbling sprints with quick stops and starts
  • Plyometric training develops explosive power for rebounding and defensive moves
    • Box jumps (40-60cm height) for vertical power development
    • Depth jumps followed by vertical reach to simulate rebounding situations
    • Lateral bound jumps to develop multi-directional explosive power needed for defensive slides
  • Resistance training targeting major muscle groups used in basketball:
    • Lower body strength exercises (squats, lunges) for jumping power
    • Core training (medicine ball rotational throws) for stability during quick movements
    • Upper body training (chest press, rows) for passing and defending actions
  • Circuit training combining basketball-specific skills with high-intens:ity intervals:
    • Stations including shooting drills, defensive slides, rebounding, and sprint work
    • Work-to-rest ratios of 1:2 or 1:3 to simulate game conditions
    • 30-second maximum effort stations with 60-90 seconds recovery
  • Training types should vary throughout the season:
    • Pre-season focus on general anaerobic capacity and strength development
    • In-season focus on basketball-specific power and speed maintenance
    • Training methods should progress from general to specific as competition approaches
Show Worked Solution

Sample Answer

  • Type must be sport-specific, mimicking the intermittent high-intensity demands of basketball which typically involves repeated bursts of 8-15 seconds of intense activity
  • Anaerobic interval training should focus on court movements like sprinting, jumping, and directional changes:
    • Court suicides (baseline to foul line and back, baseline to half court and back, etc.)
    • Defensive slide drills with rapid direction changes (zigzag patterns)
    • Full-court dribbling sprints with quick stops and starts
  • Plyometric training develops explosive power for rebounding and defensive moves
    • Box jumps (40-60cm height) for vertical power development
    • Depth jumps followed by vertical reach to simulate rebounding situations
    • Lateral bound jumps to develop multi-directional explosive power needed for defensive slides
  • Resistance training targeting major muscle groups used in basketball:
    • Lower body strength exercises (squats, lunges) for jumping power
    • Core training (medicine ball rotational throws) for stability during quick movements
    • Upper body training (chest press, rows) for passing and defending actions
  • Circuit training combining basketball-specific skills with high-intens:ity intervals:
    • Stations including shooting drills, defensive slides, rebounding, and sprint work
    • Work-to-rest ratios of 1:2 or 1:3 to simulate game conditions
    • 30-second maximum effort stations with 60-90 seconds recovery
  • Training types should vary throughout the season:
    • Pre-season focus on general anaerobic capacity and strength development
    • In-season focus on basketball-specific power and speed maintenance
    • Training methods should progress from general to specific as competition approaches

HMS, BM EQ-Bank 302 MC

When applying the FITT principle to a season-long training program for an elite 400m runner, which of the following describes the MOST appropriate progression of the intensity component?

  1. Begin with moderate-intensity aerobic training (65-75% max HR), progress to high-intensity intervals (85-95% max HR), then maintain low-intensity recovery sessions (50-60% max HR) during competition phase
  2. Begin with high-intensity anaerobic training (90-100% max effort), progress to moderate aerobic endurance (70-80% max HR), then perform race-specific intensity intervals (85-95% max effort) during competition phase
  3. Begin with low-intensity aerobic endurance (60-70% max HR), progress to moderate-intensity threshold training (75-85% max HR), then perform high-intensity race-specific intervals (90-100% max effort) during competition phase
  4. Begin with alternating high (90% max effort) and low (60% max effort) training days, maintain this pattern throughout, then reduce all training intensity (40-50% max effort) during competition phase
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Show Worked Solution

Consider Option C: 

  • Follows proper periodisation principles within the FITT framework, beginning with aerobic base building at lower intensities, progressively increasing to threshold work, and finally incorporating race-specific high-intensity training during the competition phase.

Other Options:

  • A is incorrect: Beginning with moderate intensity then moving to high intensity before dropping to low intensity during competition phase contradicts effective periodization principles.
  • B is incorrect: Beginning with high-intensity anaerobic training before developing an aerobic base increases injury risk and doesn’t follow proper intensity progression principles.
  • D is incorrect: Alternating high/low intensity throughout the season doesn’t allow for proper periodisation, and reducing intensity to 40-50% during competition would lead to detraining when peak performance is needed.

HMS, BM EQ-Bank 301 MC

A sports scientist is designing interval training programs targeting different energy systems. Which combination of intensity, work interval and recovery period would MOST effectively develop the glycolytic energy system?

  1. 95-100% maximum effort, 5-10 second work intervals, 3-5 minute recovery periods
  2. 75-85% maximum effort, 3-5 minute work intervals, 1-2 minute recovery periods
  3. 85-95% maximum effort, 30-90 second work intervals, 1-3 minute recovery periods
  4. 60-75% maximum effort, 10-20 minute work intervals, 2-3 minute recovery periods
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Consider Option C: 85-95% maximum effort, 30-90 second work intervals, 1-3 minute recovery periods

  • The glycolytic (lactic acid) system is optimally trained using 85-95% intensity with 30-90 second work intervals and 1-3 minute recovery periods, creating the optimal stimulus for lactate production and clearance adaptations.

Other Options:

  • A is incorrect: 5-10 second intervals with long recovery primarily target the ATP-PCr system, not the glycolytic system.
  • B is incorrect: 3-5 minute work intervals with shorter recovery shifts training toward the aerobic system rather than focusing on glycolytic development.
  • D is incorrect: 60-75% intensity with 10-20 minute intervals represents aerobic endurance training that won’t effectively develop the glycolytic system.

HMS, BM EQ-Bank 300 MC

An athlete needs to improve their ATP-PCr energy system to enhance their 100 metre sprint performance. Which application of the FITT principle would be MOST effective?

  1. High intensity at 90-100% maximum effort, 2-3 times per week, with 30-45 second work intervals
  2. Moderate intensity at 70-80% maximum effort, 4-5 times per week, with 2-3 minute work intervals
  3. High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals
  4. Moderate intensity at 70-80% maximum effort, 2-3 times per week, with 10-20 second work intervals
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Show Worked Solution

Consider Option C:  High intensity at 90-100% maximum effort, 2-3 times per week, with 3-10 second work intervals

  • The ATP-PCr system is best trained with very short, high-intensity bursts (3-10 seconds) at 90-100% effort with adequate recovery between sets.

Other Options:

  • A is incorrect: 30-45 second intervals are too long for primarily targeting the ATP-PCr system and would shift to the glycolytic system.
  • B is incorrect: Both the intensity (70-80%) is too low and the work intervals (2-3 minutes) are too long for ATP-PCr system development.
  • D is incorrect: The intensity is insufficient (should be 90-100%) for optimal ATP-PCr development, though the frequency is appropriate.

HMS, BM EQ-Bank 297

Compare and contrast how the FITT principle would be applied to aerobic training for a recreational marathon runner and a competitive volleyball player.

Justify your response with reference to the specific requirements of each activity.   (12 marks)

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Sample Answer

Frequency

Marathon runner:

  • 4-6 sessions per week focusing on building aerobic endurance with adequate recovery between longer runs

Volleyball player:

  • 3-4 aerobic sessions per week supplemented with sport-specific and strength training sessions due to the multi-faceted nature of volleyball

Justification:

  • Marathon runners require higher running volume to develop specific endurance adaptations
  • Volleyball players need to balance aerobic conditioning with explosive power and technical skill development

Intensity

Marathon runner:

  • Primarily 65-75% MHR for long runs with 1-2 weekly sessions at 80-85% MHR for tempo runs and threshold training

Volleyball player:

  • Higher intensity intervals (85-95% MHR) to simulate the intermittent nature of volleyball, with shorter recovery periods

Justification:

  • Marathon running requires sustained aerobic capacity over hours
  • Volleyball demands repeated high-intensity efforts with short recovery periods during rallies and between points

Time

Marathon runner:

  • Varied durations from 30 minutes (recovery runs) to 180+ minutes (long runs) with a progressive increase in the long run duration

Volleyball player:

  • Shorter sessions (20-45 minutes) of aerobic training often incorporated into practice sessions

Justification:

  • Marathon training requires specific adaptation to prolonged effort
  • Volleyball requires integration of aerobic fitness within the context of game situations

Type

Marathon runner:

  • Primarily continuous running with variations in pace, terrain, and elevation to build specific endurance

Volleyball player:

  • Court-based interval training, shuttle runs, simulated game situations with continuous movement

Justification:

  • Marathon training must be sport-specific (primarily running)
  • Volleyball aerobic training should incorporate movement patterns specific to the sport (lateral movements, jumping, quick direction changes)

Additional considerations

Marathon runner:

  • Progressive overload applied primarily through increasing weekly kilometres
  • Periodisation to peak for a specific race date
  • Recovery strategies to prevent overuse injuries from repetitive impact

Volleyball player

  • Integration of aerobic training with technical and tactical aspects
  • Focus on anaerobic power development alongside aerobic capacity
  • Emphasis on sport-specific movement patterns that translate to game performance

FITT principle

  • Must be adapted to the energy system demands of each sport

Marathon running

  • Primarily aerobic development

Volleyball

  • Requires both aerobic and anaerobic power for optimal performance
Show Worked Solution

Sample Answer

Frequency

Marathon runner:

  • 4-6 sessions per week focusing on building aerobic endurance with adequate recovery between longer runs

Volleyball player:

  • 3-4 aerobic sessions per week supplemented with sport-specific and strength training sessions due to the multi-faceted nature of volleyball

Justification:

  • Marathon runners require higher running volume to develop specific endurance adaptations
  • Volleyball players need to balance aerobic conditioning with explosive power and technical skill development

Intensity

Marathon runner:

  • Primarily 65-75% MHR for long runs with 1-2 weekly sessions at 80-85% MHR for tempo runs and threshold training

Volleyball player:

  • Higher intensity intervals (85-95% MHR) to simulate the intermittent nature of volleyball, with shorter recovery periods

Justification:

  • Marathon running requires sustained aerobic capacity over hours
  • Volleyball demands repeated high-intensity efforts with short recovery periods during rallies and between points

Time

Marathon runner:

  • Varied durations from 30 minutes (recovery runs) to 180+ minutes (long runs) with a progressive increase in the long run duration

Volleyball player:

  • Shorter sessions (20-45 minutes) of aerobic training often incorporated into practice sessions

Justification:

  • Marathon training requires specific adaptation to prolonged effort
  • Volleyball requires integration of aerobic fitness within the context of game situations

Type

Marathon runner:

  • Primarily continuous running with variations in pace, terrain, and elevation to build specific endurance

Volleyball player:

  • Court-based interval training, shuttle runs, simulated game situations with continuous movement

Justification:

  • Marathon training must be sport-specific (primarily running)
  • Volleyball aerobic training should incorporate movement patterns specific to the sport (lateral movements, jumping, quick direction changes)

Additional considerations

Marathon runner:

  • Progressive overload applied primarily through increasing weekly kilometres
  • Periodisation to peak for a specific race date
  • Recovery strategies to prevent overuse injuries from repetitive impact

Volleyball player

  • Integration of aerobic training with technical and tactical aspects
  • Focus on anaerobic power development alongside aerobic capacity
  • Emphasis on sport-specific movement patterns that translate to game performance

FITT principle

  • Must be adapted to the energy system demands of each sport

Marathon running

  • Primarily aerobic development

Volleyball

  • Requires both aerobic and anaerobic power for optimal performance

HMS, BM EQ-Bank 296

Design an aerobic training program for a 16-year-old cross-country runner using the FITT principle. Evaluate how your application of each component addresses the specific needs of a cross-country athlete.   (10 marks)

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Sample Answer

Frequency

  • 4-5 sessions per week specifically designed for cross-country performance

Rationale:

  • Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands

Evaluation:

  • Frequency optimises adaptation without risking overtraining
  • Particularly important for adolescent runners whose recovery capacity may vary during growth phases

Intensity

  • 3 sessions at 65-75% MHR (aerobic base development)
  • 1-2 sessions at 80-85% MHR (threshold training)
  • 1 session incorporating hills or terrain similar to race courses

Rationale:

  • Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges

Evaluation:

  • Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
  • Also considers the developmental stage of a 16-year-old athlete

Time

  • 3 medium sessions (40-45 minutes)
  • 1 longer session (60-70 minutes)
  • 1 shorter, higher-intensity session (30-35 minutes)

Rationale:

  • Matches typical cross-country race durations plus additional time to develop required endurance

Evaluation:

  • Time distribution appropriately prepares the athlete for race distances
  • Provides sufficient variety to maintain motivation
  • Addresses different physiological demands of cross-country racing

Type

  • Long steady runs on varied terrain
  • Tempo runs at race pace
  • Fartlek training with surges similar to racing tactics
  • One session on actual cross-country courses when possible

Rationale:

  • Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations

Evaluation:

  • Variety of training types effectively addresses the multifaceted nature of cross-country racing
  • Maintains engagement for a young athlete

Overall program evaluation

Strengths:

  • Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete

Limitations:

  • May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics

Program success:

  • Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery
Show Worked Solution

Sample Answer

Frequency

  • 4-5 sessions per week specifically designed for cross-country performance

Rationale:

  • Provides sufficient training stimulus while allowing recovery time for a developing athlete, balancing school commitments with training demands

Evaluation:

  • Frequency optimises adaptation without risking overtraining
  • Particularly important for adolescent runners whose recovery capacity may vary during growth phases

Intensity

  • 3 sessions at 65-75% MHR (aerobic base development)
  • 1-2 sessions at 80-85% MHR (threshold training)
  • 1 session incorporating hills or terrain similar to race courses

Rationale:

  • Cross-country requires a strong aerobic base with the ability to maintain pace over varying terrain and handle race surges

Evaluation:

  • Intensity distribution effectively develops both aerobic capacity and lactate threshold necessary for cross-country performance
  • Also considers the developmental stage of a 16-year-old athlete

Time

  • 3 medium sessions (40-45 minutes)
  • 1 longer session (60-70 minutes)
  • 1 shorter, higher-intensity session (30-35 minutes)

Rationale:

  • Matches typical cross-country race durations plus additional time to develop required endurance

Evaluation:

  • Time distribution appropriately prepares the athlete for race distances
  • Provides sufficient variety to maintain motivation
  • Addresses different physiological demands of cross-country racing

Type

  • Long steady runs on varied terrain
  • Tempo runs at race pace
  • Fartlek training with surges similar to racing tactics
  • One session on actual cross-country courses when possible

Rationale:

  • Specificity to cross-country demands including varied terrain, pace changes, and tactical considerations

Evaluation:

  • Variety of training types effectively addresses the multifaceted nature of cross-country racing
  • Maintains engagement for a young athlete

Overall program evaluation

Strengths:

  • Comprehensive development of aerobic systems specific to cross-country demands with appropriate variety for a developing athlete

Limitations:

  • May need adjustment based on individual growth patterns, previous training history, and specific physiological characteristics

Program success:

  • Monitored through performance in time trials, race results, and subjective feedback regarding fatigue and recovery

Statistics, SPEC2 2024 VCAA 20 MC

The masses of avocados in a crop may be assumed to be normally distributed, with a mean of 200 grams and a standard deviation of 7.5 grams.

After an avocado of mass grams is peeled and the stone is removed, the mass of edible flesh grams is given by . Four avocados are randomly selected from the crop.

What is the probability, correct to four decimal places, that a total of more than 570 grams of edible flesh is obtained?

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♦ Mean mark 48%.

Vectors, SPEC2 2024 VCAA 15 MC

The position of a moving body is given by  , where is measured in seconds, for  .

The motion of the body can be described as moving along a parabolic path given by

  1. , starting at , reversing direction at and then again at , then returning to after seconds.
  2. , starting at , reversing direction at , then returning to after seconds.
  3. , starting at , reversing direction at and then again at , then returning to after seconds.
  4. , starting at , reversing direction at , then returning to after seconds.
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Show Worked Solution
 
 
   
   

 

♦♦ Mean mark 36%.

HMS, BM EQ-Bank 286

Analyse how the different components of the FITT principle could be manipulated to create a periodised anaerobic training program for a 400 m runner.   (8 marks)

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Sample Answer 

Frequency

  • Would vary across the preparatory, competitive, and transition phases:
    • 4-5 sessions weekly during base preparation,
    • Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.

Intensity

  • Progression would follow a wave-like pattern:
    • Starting with moderate anaerobic training (75-85% effort) during general preparation
    • Progressing to high-intensity (85-95%) during specific preparation
    • Peaking at maximum intensity (95-100%) during competition periods.

Time

  •  Duration of intervals would shift throughout the season:
    • Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
    • Transitioning to race-specific intervals (45-55 seconds) during pre-competition
    • Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.

Type

  • Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
  • More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.

Rest intervals would be manipulated:

  • Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
  • Shorter recovery (1:2-3 ratio) during capacity-building phases.

Further points

  • Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
  • Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
  • Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.
Show Worked Solution

Sample Answer 

Frequency

  • Would vary across the preparatory, competitive, and transition phases:
    • 4-5 sessions weekly during base preparation,
    • Reducing to 3-4 during competition phase to account for increased intensity and racing schedule.

Intensity

  • Progression would follow a wave-like pattern:
    • Starting with moderate anaerobic training (75-85% effort) during general preparation
    • Progressing to high-intensity (85-95%) during specific preparation
    • Peaking at maximum intensity (95-100%) during competition periods.

Time

  •  Duration of intervals would shift throughout the season:
    • Longer intervals (30-60 seconds) during base preparation to develop lactic capacity
    • Transitioning to race-specific intervals (45-55 seconds) during pre-competition
    • Including shorter, higher-intensity efforts (20-30 seconds) to develop speed during competition phases.

Type

  • Would evolve from general anaerobic exercises (hill sprints, resistance training) during preparation
  • More specific workouts mimicking race demands (track intervals at race pace) as competition approaches.

Rest intervals would be manipulated:

  • Longer recovery periods (1:4-6 work-to-rest ratio) during high-intensity phases to ensure quality
  • Shorter recovery (1:2-3 ratio) during capacity-building phases.

Further points

  • Training volume would peak during specific preparation phase before tapering down during competition phase while maintaining intensity.
  • Microcycles would include variations in intensity throughout each week, with hard anaerobic sessions separated by easy or recovery days.
  • Variations in the FITT components help prevent plateaus, reduce overtraining risk, and ensure optimal performance during key competitions.

HMS, BM EQ-Bank 285

Compare and contrast how the FITT principle would be implemented for a basketball player focusing on anaerobic training versus aerobic training.   (8 marks)

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Sample Answer 

Frequency

  • For anaerobic training would typically be 3-4 days per week to allow recovery between high-intensity sessions.
  • For aerobic training could be performed 4-6 days weekly due to lower stress on the body.

Intensity

  • For anaerobic training would be 80-95% of maximum effort to target fast-twitch muscle fibers and the ATP-PC/lactic acid systems.
  • Aerobic training would utilise 60-80% of maximum heart rate to develop cardiovascular endurance.

Time

  • For anaerobic basketball drills would consist of short bursts (10-60 seconds) with rest periods exceeding work periods (1:3 or 1:4 work-to-rest ratio).
  • Aerobic sessions would involve 20-60 minutes of continuous or intermittent activity with minimal rest.

Type

  • Anaerobic training would include sprint drills, plyometric exercises, and high-intensity basketball-specific movements like defensive slides and vertical jumps.
  • Aerobic training would focus on moderate-intensity continuous running, cycling, or basketball drills performed at lower intensities for longer durations.

Anaerobic v aerobic

  • Anaerobic training would primarily develop power, speed, and strength needed for explosive basketball movements.
  • Aerobic training would enhance recovery between plays and overall game endurance.

For a basketball player

  • Both energy systems are important but would be emphasised differently depending on the player’s position and the phase of the season.

Physiological adaptations

  • From anaerobic training include increased muscle glycogen storage and improved lactic acid tolerance
  • From aerobic adaptations include enhanced stroke volume and oxygen utilisation.

Conclusion

  • A basketball training program would ideally integrate both forms of training, with anaerobic work scheduled on non-consecutive days to prevent overtraining.
Show Worked Solution

Sample Answer 

Frequency

  • For anaerobic training would typically be 3-4 days per week to allow recovery between high-intensity sessions.
  • For aerobic training could be performed 4-6 days weekly due to lower stress on the body.

Intensity

  • For anaerobic training would be 80-95% of maximum effort to target fast-twitch muscle fibers and the ATP-PC/lactic acid systems.
  • Aerobic training would utilise 60-80% of maximum heart rate to develop cardiovascular endurance.

Time

  • For anaerobic basketball drills would consist of short bursts (10-60 seconds) with rest periods exceeding work periods (1:3 or 1:4 work-to-rest ratio).
  • Aerobic sessions would involve 20-60 minutes of continuous or intermittent activity with minimal rest.

Type

  • Anaerobic training would include sprint drills, plyometric exercises, and high-intensity basketball-specific movements like defensive slides and vertical jumps.
  • Aerobic training would focus on moderate-intensity continuous running, cycling, or basketball drills performed at lower intensities for longer durations.

Anaerobic v aerobic

  • Anaerobic training would primarily develop power, speed, and strength needed for explosive basketball movements.
  • Aerobic training would enhance recovery between plays and overall game endurance.

For a basketball player

  • Both energy systems are important but would be emphasised differently depending on the player’s position and the phase of the season.

Physiological adaptations

  • From anaerobic training include increased muscle glycogen storage and improved lactic acid tolerance
  • From aerobic adaptations include enhanced stroke volume and oxygen utilisation.

HMS, BM EQ-Bank 279

Evaluate the effectiveness of different aerobic training methods for developing a marathon runner's conditioning program based on the FITT principle.   (10 marks)

Show Answers Only

Sample Answer 

Long Slow Distance (LSD) training:

  • Frequency: 1-2 sessions per week
  • Intensity: Low-moderate (60-70% MHR)
  • Time: 90-180 minutes
  • Type: Continuous running at conversational pace
  • Effectiveness:
    • Highly effective for developing basic aerobic endurance, capillarization, and fat metabolism.
    • Builds mitochondrial density and enhances the ability to sustain prolonged efforts.
    • May not adequately develop lactate threshold or running economy needed for optimal marathon performance if used exclusively.

Tempo/Threshold training:

  • Frequency: 1-2 sessions per week
  • Intensity: Moderate-high (75-85% MHR, at or just below lactate threshold)
  • Time: 20-60 minutes of continuous effort or 3-5 x 5-15 minute intervals
  • Type: Sustained running at a challenging but manageable pace
  • Effectiveness:
    • Highly effective for improving lactate threshold, which is critical for marathon performance.
    • Develops the ability to clear lactate at race pace, enhancing sustainable pace.
    • Research shows strong correlation between lactate threshold and marathon performance.

Interval training:

  • Frequency: 1 session per week
  • Intensity: High (85-95% MHR)
  • Time: 3-5 x 3-5 minutes with equal recovery
  • Type: Structured repeats at faster than marathon pace
  • Effectiveness:
    • Moderately effective for marathon training as it develops VO2 max and running economy.
    • Less specific to marathon demands than tempo training but valuable for improving overall aerobic capacity and efficiency.
    • Should be used sparingly in marathon programs to avoid excessive fatigue.

Integrated program approach:

  • The most effective marathon training programs incorporate all three methods in appropriate proportions, with approximately 70-80% of training volume at low intensity (LSD) and 20-30% at moderate-high intensity (tempo and intervals).
  • Periodisation is crucial, with greater emphasis on volume (LSD) in early phases and increasing intensity (tempo and intervals) as race date approaches.
  • Individual response should determine the precise balance of methods, with more experienced runners typically benefiting from higher proportions of quality work.

Conclusion:

  • No single aerobic training method is sufficient for optimal marathon preparation
  • LSD and tempo training should form the foundation of a marathon program
  • Strategic integration of methods based on the FITT principle offers the most effective approach to marathon training
  • Individual factors including experience, injury history, and physiological profile must influence the specific application of the FITT principle for each runner
Show Worked Solution

Sample Answer 

Long Slow Distance (LSD) training:

  • Frequency: 1-2 sessions per week
  • Intensity: Low-moderate (60-70% MHR)
  • Time: 90-180 minutes
  • Type: Continuous running at conversational pace
  • Effectiveness:
    • Highly effective for developing basic aerobic endurance, capillarization, and fat metabolism.
    • Builds mitochondrial density and enhances the ability to sustain prolonged efforts.
    • May not adequately develop lactate threshold or running economy needed for optimal marathon performance if used exclusively.

Tempo/Threshold training:

  • Frequency: 1-2 sessions per week
  • Intensity: Moderate-high (75-85% MHR, at or just below lactate threshold)
  • Time: 20-60 minutes of continuous effort or 3-5 x 5-15 minute intervals
  • Type: Sustained running at a challenging but manageable pace
  • Effectiveness:
    • Highly effective for improving lactate threshold, which is critical for marathon performance.
    • Develops the ability to clear lactate at race pace, enhancing sustainable pace.
    • Research shows strong correlation between lactate threshold and marathon performance.

Interval training:

  • Frequency: 1 session per week
  • Intensity: High (85-95% MHR)
  • Time: 3-5 x 3-5 minutes with equal recovery
  • Type: Structured repeats at faster than marathon pace
  • Effectiveness:
    • Moderately effective for marathon training as it develops VO2 max and running economy.
    • Less specific to marathon demands than tempo training but valuable for improving overall aerobic capacity and efficiency.
    • Should be used sparingly in marathon programs to avoid excessive fatigue.

Integrated program approach:

  • The most effective marathon training programs incorporate all three methods in appropriate proportions, with approximately 70-80% of training volume at low intensity (LSD) and 20-30% at moderate-high intensity (tempo and intervals).
  • Periodisation is crucial, with greater emphasis on volume (LSD) in early phases and increasing intensity (tempo and intervals) as race date approaches.
  • Individual response should determine the precise balance of methods, with more experienced runners typically benefiting from higher proportions of quality work.

Conclusion:

  • No single aerobic training method is sufficient for optimal marathon preparation
  • LSD and tempo training should form the foundation of a marathon program
  • Strategic integration of methods based on the FITT principle offers the most effective approach to marathon training
  • Individual factors including experience, injury history, and physiological profile must influence the specific application of the FITT principle for each runner

HMS, BM EQ-Bank 276 MC

A triathlete is designing an aerobic training program based on the FITT principle. Which progression model would be most appropriate for the "Time" component over an 8-week period?

  1. Week 1-2: 60 min; Week 3-4: 45 min; Week 5-6: 30 min; Week 7-8: 20 min
  2. Week 1-8: Consistent 45 min sessions throughout the program
  3. Week 1-2: 60 min; Week 3-8: 90 min with no further progression
  4. Week 1-2: 30 min; Week 3-4: 40 min; Week 5-6: 50 min; Week 7-8: 60 min
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Show Worked Solution

Consider Option D: Week 1-2: 30 min; Week 3-4: 40 min; Week 5-6: 50 min; Week 7-8: 60 min

  • Progressively increasing training duration from 30 to 60 minutes follows the principle of progressive overload needed for adaptation in aerobic endurance.

Other Options:

  • A is incorrect: Decreasing duration over time would lead to detraining rather than improved aerobic capacity.
  • B is incorrect: No progression contradicts the principle of progressive overload needed for adaptation.
  • C is incorrect: An immediate jump from 60 to 90 minutes with no further progression is too large an increase and lacks ongoing progression.

Calculus, SPEC1 2024 VCAA 9

A car is travelling along a straight, flat road. The velocity, km h, of the car and its position, kilometres, are measured from the position on the road where  .

The velocity and the position of the car are related by  , where    and  .

A speed detection device is positioned to detect the speed of a car as it passes the position  . The speed limit on the road is 40 km h.

The speed detection device will be activated if the car is travelling at 10% or more above the speed limit.

  1. Determine, with evidence, whether the speed detection device will be activated.   (1 mark)

  2. Find the acceleration of the car, in km h, when  .
  3. Give your answer in the form  , where  .   (3 marks)

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a.   

b.  

Show Worked Solution

a. 

 
 
 

 

♦♦ Mean mark (a) 32%.

 
b.   

 

 

Calculus, SPEC1 2024 VCAA 8

Consider the relation  , where  .

  1. Using implicit differentiation, show that    given that  .   (2 marks)

  2. Find all points on the graph of    where the slope of the tangent is equal to .   (2 marks)

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a.   

b.   

Show Worked Solution

a.   

 
 

 
b.   

 
 
 
 

 

♦ Mean mark (b) 47%.

Statistics, SPEC1 2024 VCAA 6

The production of a brand of weed trimmer involves three stages, Stage 1, Stage 2 and Stage 3, which take hours, hours and hours, respectively. Here and are independent random variables, which may be assumed to be normally distributed. Assume that Stage 2 starts immediately after Stage 1 ends and that Stage 3 starts immediately after Stage 2 ends.

The mean, standard deviation and cost at each stage are shown in the table below.

  1. Find the mean and the variance of the total time to produce one weed trimmer.   (1 mark)

  2. Find the variance of the total cost to produce one weed trimmer.   (2 marks)
  3. If a single weed trimmer is produced, find the probability that the time spent at Stage 2 will be less than the time spent at Stage 1.
  4. Give your answer correct to two decimal places.
  5. Use  ,  where is the standard normal variable with mean 0 and standard deviation 1.  (2 marks)

Show Answers Only

a.   

b.   

c.   

Show Worked Solution

a.   


 

b.   


 

♦ Mean mark (b) 45%.

c.   

 
   
   
♦ Mean mark (c) 50%.

HMS, BM EQ-Bank 273

Design a 6-week aerobic training program for a netball center court player using the FITT principle and explain how you would progress the program to ensure continuous improvement.  (12 marks)

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Sample Answer

Program overview based on FITT principle:

  • Frequency: 3-4 sessions per week (gradually increasing)
  • Intensity: 65-85% MHR (progressively increasing)
  • Time: 20-45 minutes per session (gradually increasing)
  • Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning

Week 1-2: Foundation Phase:

  • Frequency: 3 sessions per week
  • Intensity: 65-75% MHR (moderate)
  • Time: 20-30 minutes per session
  • Type: Continuous training (2 sessions) and basic fartlek (1 session)
  • Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow

Week 3-4: Development Phase:

  • Frequency: 3-4 sessions per week (adding 4th session in week 4)
  • Intensity: 70-80% MHR (moderate-high)
  • Time: 30-40 minutes per session
  • Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
  • Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base

Week 5-6: Specificity Phase:

  • Frequency: 4 sessions per week
  • Intensity: 75-85% MHR (high)
  • Time: 30-45 minutes per session
  • Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
  • Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance

Weekly progression details:

  • Week 1: 3 x 20-min continuous runs at 65-70% MHR
  • Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
  • Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
  • Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
  • Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
  • Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)

Adaptation monitoring and progression criteria:

  • Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
  • RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
  • 30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
  • Adjustments made based on individual response rates rather than strictly following predetermined progression

Recovery considerations:

  • At least 24 hours between aerobic sessions
  • Higher intensity sessions followed by either rest day or lower intensity session
  • Hydration and nutrition protocols provided to optimize recovery between sessions

Integration with overall netball training:

  • Aerobic sessions scheduled to avoid interference with skill training
  • Higher intensity sessions not scheduled before or after games
  • Coordination with strength training to prevent excessive fatigue
Show Worked Solution

Sample Answer

Program overview based on FITT principle:

  • Frequency: 3-4 sessions per week (gradually increasing)
  • Intensity: 65-85% MHR (progressively increasing)
  • Time: 20-45 minutes per session (gradually increasing)
  • Type: Combination of continuous training, fartlek, interval training and sport-specific conditioning

Week 1-2: Foundation Phase:

  • Frequency: 3 sessions per week
  • Intensity: 65-75% MHR (moderate)
  • Time: 20-30 minutes per session
  • Type: Continuous training (2 sessions) and basic fartlek (1 session)
  • Progression rationale: Establishes baseline aerobic fitness and prepares body for higher intensity work to follow

Week 3-4: Development Phase:

  • Frequency: 3-4 sessions per week (adding 4th session in week 4)
  • Intensity: 70-80% MHR (moderate-high)
  • Time: 30-40 minutes per session
  • Type: Continuous training (1 session), fartlek (1 session), basic interval training (1-2 sessions)
  • Progression rationale: Introduces higher intensity work to improve lactate threshold while maintaining aerobic base

Week 5-6: Specificity Phase:

  • Frequency: 4 sessions per week
  • Intensity: 75-85% MHR (high)
  • Time: 30-45 minutes per session
  • Type: Advanced interval training (2 sessions), netball-specific conditioning circuits (1 session), fartlek with court-specific movements (1 session)
  • Progression rationale: Incorporates sport-specific movement patterns while maintaining intensity to transfer fitness gains to netball performance

Weekly progression details:

  • Week 1: 3 x 20-min continuous runs at 65-70% MHR
  • Week 2: 2 x 25-min continuous runs at 70% MHR, 1 x basic fartlek (30 min total with 5 x 2-min efforts at 75% MHR)
  • Week 3: 1 x 30-min continuous run at 70-75% MHR, 1 x fartlek (30 min with 6 x 2-min efforts at 75-80% MHR), 1 x interval training (6 x 3-min at 75-80% MHR with 2-min recovery)
  • Week 4: 1 x 35-min continuous run at 70-75% MHR, 1 x fartlek (35 min with 7 x 2-min efforts at 75-80% MHR), 2 x interval training (8 x 3-min at 75-80% MHR with 2-min recovery)
  • Week 5: 1 x 40-min fartlek with court movements (8 x 2-min at 80% MHR), 2 x advanced intervals (8 x 4-min at 80-85% MHR with 2-min recovery), 1 x netball conditioning circuit (40 min total)
  • Week 6: 1 x 45-min fartlek with court movements (10 x 2-min at 80-85% MHR), 2 x advanced intervals (10 x 4-min at 80-85% MHR with 90-sec recovery), 1 x advanced netball conditioning circuit (45 min total)

Adaptation monitoring and progression criteria:

  • Heart rate recovery monitored between intervals – when recovery improves by 10+ BPM, increase intensity
  • RPE (Rating of Perceived Exertion) collected after each session – when RPE decreases below 7/10 for same workout, increase duration or intensity
  • 30-15 Intermittent Fitness Test conducted pre-program and after week 3 to assess aerobic adaptation
  • Adjustments made based on individual response rates rather than strictly following predetermined progression

Recovery considerations:

  • At least 24 hours between aerobic sessions
  • Higher intensity sessions followed by either rest day or lower intensity session
  • Hydration and nutrition protocols provided to optimize recovery between sessions

Integration with overall netball training:

  • Aerobic sessions scheduled to avoid interference with skill training
  • Higher intensity sessions not scheduled before or after games
  • Coordination with strength training to prevent excessive fatigue

HMS, BM EQ-Bank 261

Analyse the differences between High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT), and explain how each could be effectively incorporated into a training program for track cyclists. Provide specific examples to support your response.   (8 marks)

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Sample Answer

Work intervals and MHR

  • HIIT typically involves work intervals of 1-4 minutes at submaximal intensity (85-95% MHR)
  • SIT uses shorter work intervals (10-30 seconds) performed at supramaximal or all-out effort (100%+ MHR)

Recovery 

  • HIIT employs shorter recovery periods with work-to-rest ratios typically between 1:1 and 2:1
  • SIT requires longer recovery periods with work-to-rest ratios of 1:3 to 1:6 to allow for ATP-PC system replenishment

Power and endurance 

  • HIIT’s ability to develop sustainable power and endurance is beneficial for track cyclists competing in endurance events like the 4000 m individual pursuit where maintaining high power for 4-5 minutes is essential.
  • Research shows HIIT sessions can significantly improve a cyclist’s ability to maintain high power outputs for extended durations, which directly translates to faster times in middle-distance track events.

Explosive power and acceleration

  • SIT predominantly develops explosive power and acceleration – essential qualities for sprint events like the 200 m flying sprint where maximum velocity in minimum time is the goal.

Middle distance events

  • HIIT could be implemented as 5×3-minute intervals at 90-95% maximum heart rate with 2-minute active recovery periods to simulate middle distance track events.

Sprint events

  • SIT featuring 6-8×30-second maximal efforts against high resistance with 3-4 minute complete recovery periods, could be used to develop the explosive power needed for sprint events.

Periodisation

  • Sprint specialists might use an 80:20 ratio of SIT to HIIT during competition preparation, while endurance track cyclists would employ the reverse ratio.

Choosing the correct method

  • Both methods should be implemented with careful consideration of total training load
    • track cyclists typically require 48-72 hours recovery between high-intensity sessions to prevent fatigue accumulation.
  • Contemporary elite track cycling programs demonstrate effective integration of both methods
    • Olympic track cyclists perform 2-3 weekly HIIT sessions during general preparation phases to build endurance capacity, then transition to 2-3 weekly SIT sessions during specific preparation, while maintaining one HIIT session for endurance maintenance.
Show Worked Solution

Sample Answer

Work intervals and MHR

  • HIIT typically involves work intervals of 1-4 minutes at submaximal intensity (85-95% MHR)
  • SIT uses shorter work intervals (10-30 seconds) performed at supramaximal or all-out effort (100%+ MHR)

Recovery 

  • HIIT employs shorter recovery periods with work-to-rest ratios typically between 1:1 and 2:1
  • SIT requires longer recovery periods with work-to-rest ratios of 1:3 to 1:6 to allow for ATP-PC system replenishment

Sustainable power and endurance 

  • HIIT’s ability to develop sustainable power and endurance is beneficial for track cyclists competing in endurance events like the 4000 m individual pursuit where maintaining high power for 4-5 minutes is essential.
  • Research shows HIIT sessions can significantly improve a cyclist’s ability to maintain high power outputs for extended durations, which directly translates to faster times in middle-distance track events.

Explosive power and acceleration

  • SIT predominantly develops explosive power and acceleration – essential qualities for sprint events like the 200 m flying sprint where maximum velocity in minimum time is the goal.

Middle distance events

  • HIIT could be implemented as 5×3-minute intervals at 90-95% maximum heart rate with 2-minute active recovery periods to simulate middle distance track events.

Sprint events

  • SIT featuring 6-8×30-second maximal efforts against high resistance with 3-4 minute complete recovery periods, could be used to develop the explosive power needed for sprint events.

Periodisation

  • Sprint specialists might use an 80:20 ratio of SIT to HIIT during competition preparation, while endurance track cyclists would employ the reverse ratio.

Choosing the correct method

  • Both methods should be implemented with careful consideration of total training load
    • track cyclists typically require 48-72 hours recovery between high-intensity sessions to prevent fatigue accumulation.
  • Contemporary elite track cycling programs demonstrate effective integration of both methods
    • Olympic track cyclists perform 2-3 weekly HIIT sessions during general preparation phases to build endurance capacity, then transition to 2-3 weekly SIT sessions during specific preparation, while maintaining one HIIT session for endurance maintenance.

HMS, BM EQ-Bank 260 MC

The table below compares two different interval training methods.

Which of the following correctly identifies Methods X and Y and their primary training effects?

  1. Method X: HIIT - primarily improves aerobic capacity; Method Y: SIT - primarily improves anaerobic power
  2.  Method X: HIIT - primarily improves lactate threshold; Method Y: SIT - primarily improves speed endurance
  3. Method X: SIT - primarily improves speed endurance; Method Y: HIIT - primarily improves lactate threshold
  4. Method X: HIIT - primarily improves aerobic capacity; Method Y: SIT - primarily improves anaerobic power
Show Answers Only

Show Worked Solution

Consider Option D: Method X: HIIT – primarily improves aerobic capacity; Method Y: SIT – primarily improves anaerobic power

  • Method X describes Sprint Interval Training (SIT) with short, all-out efforts and longer recovery periods, primarily improving anaerobic power.
  • Method Y describes High Intensity Interval Training (HIIT) with longer work intervals at submaximal intensity, primarily improving aerobic capacity.

Other Options:

  • A is incorrect: Incorrectly identifies the training methods and their primary effects. capacity.
  • B is incorrect: Incorrectly identifies the methods and misrepresents their primary training effects.
  • C is incorrect: Correctly identifies the methods but incorrectly describes their primary training effects.

Calculus, SPEC1 2024 VCAA 3

Let 

The rule can be written in the form  ,  where .

  1. Show that    and  .   (1 mark)

  2. The graph of has one turning point.  
  3. Find the coordinates of this turning point.  (2 marks)

  4. Sketch the graph of    on the set of axes below. Label the asymptotes with their equations and the axial intercepts with their coordinates.   (3 marks)
     

Show Answers Only

a.   

b.   

c.   
       

Show Worked Solution

a.   
   
   
   

 

b.   

 
 
 

 


 

c.   

♦♦ Mean mark (c) 31%.
 
        

PHYSICS, M1 EQ-Bank 12

An aircraft flies with a constant velocity of 95 ms North. During the flight, a the plane experiences 2 different cross winds. 

  1. Determine the resultant velocity of the plane as seen from the ground when it experiences a wind blowing 40 ms to the west.   (2 marks)
  1. Later in the flight when the plane is again travelling 95 ms North, calculate its resultant velocity as seen from the ground when it experiences a cross wind of 50 ms blowing towards a bearing of 150°T.   (4 marks)

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a.    at

b.    at

Show Worked Solution

a.   
       

Using vector addition:

 
 

 
Resultant velocity
 

b. 
       

Using the cosine rule:


 

Determine the angle (using sine rule):

 
 
   

 

Resultant velocity on the plane

Complex Numbers, SPEC1 2024 VCAA 1

Consider the function with rule  ,  where  .

  1. Verify that    is a factor of .   (1 mark)

  2. Hence or otherwise, solve the equation  .   
  3. Give your answers in Cartesian form.  (2 marks)

  4. Plot the solutions of    on the Argand diagram below.  (1 mark)

Show Answers Only

a.  


 


 

b.   


 

c.   
         

Show Worked Solution

a.  


 


 

b.   


 

c.   
         

♦ Mean mark (c) 49%.

Probability, 2ADV S1 2024 MET2 9*

At a Year 12 formal, 45% of the students travelled to the event in a hired limousine, while the remaining 55% were driven to the event by a parent.

Of the students who travelled in a hired limousine, 30% had a professional photo taken.

Of the students who were driven by a parent, 60% had a professional photo taken.

Given that a student had a professional photo taken, what is the probability that the student travelled to the event in a hired limousine?   (3 marks)

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Show Worked Solution

 
 
 

HMS, BM EQ-Bank 256

Analyse the benefits and limitations of implementing either continuous aerobic training or High Intensity Interval Training (HIIT) as the primary training method for a cricket team during pre-season.   (8 marks)

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Sample Answer

Continuous aerobic training benefits

  • Develops the aerobic capacity needed to maintain concentration and physical performance throughout a day’s play, particularly for fast bowlers and fielders who perform repeated efforts.
  • Establishes cardiovascular efficiency through adaptations including increased stroke volume and capillary density, enhancing oxygen delivery and facilitating quicker recovery between bowling spells or batting sessions.

Limitations

  • Insufficient development of the explosive power required for critical cricket actions like fast bowling, throwing from the boundary, or explosive batting strokes.
  • Lacks specificity for cricket’s intermittent nature, potentially leaving players underprepared for the varied intensity demands of competition across different formats (T20, ODI, Test).

HIIT benefits

  • Closer simulation of cricket’s intermittent intensity profile, particularly for shorter formats where high-intensity efforts are interspersed with recovery periods.
  • Simultaneously develops aerobic and anaerobic energy systems, improving players’ ability to perform repeated high-intensity efforts like consecutive boundaries when batting or maintaining bowling speed in later spells.
  • Improves lactate threshold and recovery between high-intensity efforts, crucial for maintaining performance quality in the closing stages of matches.

Limitations

  • Insufficient development of the extended aerobic foundation needed for longer format matches (Test cricket) if used exclusively.
  • Higher intensity creates greater neuromuscular and joint stress, potentially increasing injury risk for fast bowlers whose actions already place significant stress on the body.

Optimal pre-season approach

  • Periodising both methods – beginning with a greater emphasis on continuous aerobic training (70:30 ratio) to establish a foundation, then progressively shifting toward more cricket-specific HIIT sessions (30:70 ratio) as competition approaches.
Show Worked Solution

Sample Answer

Continuous aerobic training benefits

  • Develops the aerobic capacity needed to maintain concentration and physical performance throughout a day’s play, particularly for fast bowlers and fielders who perform repeated efforts.
  • Establishes cardiovascular efficiency through adaptations including increased stroke volume and capillary density, enhancing oxygen delivery and facilitating quicker recovery between bowling spells or batting sessions.

Limitations

  • Insufficient development of the explosive power required for critical cricket actions like fast bowling, throwing from the boundary, or explosive batting strokes.
  • Lacks specificity for cricket’s intermittent nature, potentially leaving players underprepared for the varied intensity demands of competition across different formats (T20, ODI, Test).

HIIT benefits

  • Closer simulation of cricket’s intermittent intensity profile, particularly for shorter formats where high-intensity efforts are interspersed with recovery periods.
  • Simultaneously develops aerobic and anaerobic energy systems, improving players’ ability to perform repeated high-intensity efforts like consecutive boundaries when batting or maintaining bowling speed in later spells.
  • Improves lactate threshold and recovery between high-intensity efforts, crucial for maintaining performance quality in the closing stages of matches.

Limitations

  • Insufficient development of the extended aerobic foundation needed for longer format matches (Test cricket) if used exclusively.
  • Higher intensity creates greater neuromuscular and joint stress, potentially increasing injury risk for fast bowlers whose actions already place significant stress on the body.

Optimal pre-season approach

  • Periodising both methods – beginning with a greater emphasis on continuous aerobic training (70:30 ratio) to establish a foundation, then progressively shifting toward more cricket-specific HIIT sessions (30:70 ratio) as competition approaches.

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)

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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 .

→ The acceleration of the ball can be calculated using the formula, , where , and is the time measured for the ball to drop. Hence .

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 ().

→ The acceleration of the ball can be calculated using the formula, , where , and is the time measured for the ball to drop. Rearranging the formula,  .
 

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.

HMS, BM EQ-Bank 249

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

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Sample Answer

Fartlek training

  • Benefits include development of pace judgement through self-selected intensity changes.
  • Players effectively learn to regulate effort based on perceived exertion rather than external timing.
  • Game-specific advantage of Fartlek includes unpredictable intensity changes mimicking match conditions.
    • Example: spontaneous sprints during continuous running replicate unexpected game situations.
  • Major limitation of Fartlek is difficulty in standardising training load across team.
  • Different interpretation of effort levels can lead to inconsistent training stimulus between players.

Structured intervals

  • Provide more precise control of work:rest ratios. Example: 30 seconds high-intensity stick work followed by 30 seconds jogging recovery ensures consistent training stimulus.
  • Interval training enables more accurate progression through measured reduction in recovery periods or increase in work intensity.

Comparative effectiveness

  • Fartlek proves more effective during early season when developing basic fitness.
  • Structured intervals better suit pre-competition phase when precise loading is required.
Show Worked Solution

Sample Answer

Fartlek training

  • Benefits include development of pace judgement through self-selected intensity changes.
  • Players effectively learn to regulate effort based on perceived exertion rather than external timing.
  • Game-specific advantage of Fartlek includes unpredictable intensity changes mimicking match conditions.
    • Example: spontaneous sprints during continuous running replicate unexpected game situations.
  • Major limitation of Fartlek is difficulty in standardising training load across team.
  • Different interpretation of effort levels can lead to inconsistent training stimulus between players.

Structured intervals

  • Provide more precise control of work:rest ratios. Example: 30 seconds high-intensity stick work followed by 30 seconds jogging recovery ensures consistent training stimulus.
  • Interval training enables more accurate progression through measured reduction in recovery periods or increase in work intensity.

Comparative effectiveness

  • Fartlek proves more effective during early season when developing basic fitness.
  • Structured intervals better suit pre-competition phase when precise loading is required.

HMS, BM EQ-Bank 244

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

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Sample Answer

Pre-Season phase

  • Effectively develops aerobic capacity through continuous running (3 x 20 minutes at 70% max HR) and fartlek training.
  • This builds essential cardiovascular adaptations needed to support subsequent high-intensity training phases.

Early competition phase

  • Successfully integrates tempo training (6 x 200m at 85% race pace, 2-minute recovery) with progressive reduction in recovery periods.
  • This method effectively develops the lactate threshold needed for 400 m race performance.

Mid-season phase

  • SIT becomes highly effective in this phase, using 6-8 x 60m maximal sprints with full recovery (3 minutes).
  • This method optimally develops the alactic power system while maintaining adequate recovery between efforts.

Near competition phase

  • Race-specific interval training (2x300m at 90% race pace, 8-minute recovery) proves most effective near competition as it closely replicates race demands and energy system requirements.

Competition phase

  • Successfully maintains adaptations through reduced volume but maintained intensity. Example session: 3 x 150 m at race pace with full recovery.
  • Recovery methods between sessions become increasingly important as training intensity increases.
  • Active recovery sessions (20 minutes light jogging) effectively maintain fitness while allowing adaptation.
Show Worked Solution

Sample Answer

Pre-Season phase

  • Effectively develops aerobic capacity through continuous running (3 x 20 minutes at 70% max HR) and fartlek training.
  • This builds essential cardiovascular adaptations needed to support subsequent high-intensity training phases.

Early competition phase

  • Successfully integrates tempo training (6 x 200m at 85% race pace, 2-minute recovery) with progressive reduction in recovery periods.
  • This method effectively develops the lactate threshold needed for 400 m race performance.

Mid-season phase

  • SIT becomes highly effective in this phase, using 6-8 x 60m maximal sprints with full recovery (3 minutes).
  • This method optimally develops the alactic power system while maintaining adequate recovery between efforts.

Near competition phase

  • Race-specific interval training (2x300m at 90% race pace, 8-minute recovery) proves most effective near competition as it closely replicates race demands and energy system requirements.

Competition phase

  • Successfully maintains adaptations through reduced volume but maintained intensity. Example session: 3 x 150 m at race pace with full recovery.
  • Recovery methods between sessions become increasingly important as training intensity increases.
  • Active recovery sessions (20 minutes light jogging) effectively maintain fitness while allowing adaptation.

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 238 MC

An athlete's training program includes:

  • 30 minutes total duration
  • Alternating 1 minute high intensity/1 minute low intensity
  • No complete rest periods
  • Heart rate between 85-95% max during high intensity

This represents:

  1. Sprint Interval Training
  2. Modified High Intensity Interval Training
  3. Traditional circuit training
  4. Fartlek training
Show Answers Only

Show Worked Solution

Consider Option B: Modified High Intensity Interval Training

  • Modified HIIT maintains continuous movement while alternating intensities

Other Options:

  • A is incorrect: SIT involves complete rest periods
  • C is incorrect: Circuit training involves different exercises
  • D is incorrect: Fartlek training isn’t structured with specific time intervals

HMS, BM EQ-Bank 235 MC

Which training method would be MOST appropriate for a 400 m track athlete?

  1. Continuous low intensity training
  2. Sprint Interval Training
  3. Plyometric training
  4. Circuit training
Show Answers Only

Show Worked Solution

Consider Option B: Sprint Interval Training

  • SIT develops both speed and endurance needed for 400 m

Other Options:

  • A is incorrect: Too low intensity for race demands
  • C is incorrect: Focuses on power rather than speed endurance
  • D is incorrect: Not specific enough to meet event demands

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

Individual sport athletes

  • Athletes like marathon runners can maintain longer continuous training durations (60-120 minutes) as they control their own pace during competition.
  • Individual sport continuous training can be more specific to competition demands as the intensity remains relatively steady (65-75% MHR) throughout performance.
  • Individual endurance athletes can focus on steady-state exercise that directly mirrors their competition demands.
  • Can focus solely on aerobic development through continuous training as it closely matches their competition requirements, allowing for precise heart rate monitoring and pacing strategies that directly transfer to competition performance.

Team sport athletes

  • Typically require shorter continuous training durations (30-45 minutes) due to the stop-start nature of games requiring multiple energy systems.
  • Intensity varies significantly during play requiring additional high-intensity training methods.
  • Must consider multiple fitness components alongside continuous training to meet varied game demands such as agility and power.
  • Need to incorporate skill work alongside continuous training to develop both fitness and technical abilities, often using modified continuous training that includes ball skills or sport-specific movements while maintaining aerobic intensity to improve game-specific endurance.
Show Worked Solution

Sample Answer

Individual sport athletes

  • Athletes like marathon runners can maintain longer continuous training durations (60-120 minutes) as they control their own pace during competition.
  • Individual sport continuous training can be more specific to competition demands as the intensity remains relatively steady (65-75% MHR) throughout performance.
  • Individual endurance athletes can focus on steady-state exercise that directly mirrors their competition demands.
  • Can focus solely on aerobic development through continuous training as it closely matches their competition requirements, allowing for precise heart rate monitoring and pacing strategies that directly transfer to competition performance.

Team sport athletes

  • Typically require shorter continuous training durations (30-45 minutes) due to the stop-start nature of games requiring multiple energy systems.
  • Intensity varies significantly during play requiring additional high-intensity training methods.
  • Must consider multiple fitness components alongside continuous training to meet varied game demands such as agility and power.
  • Need to incorporate skill work alongside continuous training to develop both fitness and technical abilities, often using modified continuous training that includes ball skills or sport-specific movements while maintaining aerobic intensity to improve game-specific endurance.

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 mins should be implemented initially, allowing development of the aerobic energy system which is crucial for the 90-minute game duration in soccer, while minimising injury risk during early pre-season.
  • Duration should be gradually increased from 30 to 45 minutes as fitness improves to ensure progressive overload, with a corresponding increase in distance covered to match the 10-12 km typically run during a soccer match.
  • Maintaining a steady pace throughout without rest periods enhances cardiorespiratory adaptations by forcing continued oxygen delivery to working muscles, leading to increased stroke volume and improved cardiac output.
  • Including soccer-specific movements during continuous runs such as gradual directional changes and ball work at a steady pace ensures training specificity while maintaining aerobic development.
  • As pre-season progresses, intensity can be increased to 75-80% MHR to more closely replicate match conditions, while still maintaining the continuous nature of the training to further develop aerobic capacity.
Show Worked Solution

Sample Answer

  • Long slow distance running at 65-75% MHR for 30-45 mins should be implemented initially, allowing development of the aerobic energy system which is crucial for the 90-minute game duration in soccer, while minimising injury risk during early pre-season.
  • Duration should be gradually increased from 30 to 45 minutes as fitness improves to ensure progressive overload, with a corresponding increase in distance covered to match the 10-12 km typically run during a soccer match.
  • Maintaining a steady pace throughout without rest periods enhances cardiorespiratory adaptations by forcing continued oxygen delivery to working muscles, leading to increased stroke volume and improved cardiac output.
  • Including soccer-specific movements during continuous runs such as gradual directional changes and ball work at a steady pace ensures training specificity while maintaining aerobic development.
  • As pre-season progresses, intensity can be increased to 75-80% MHR to more closely replicate match conditions, while still maintaining the continuous nature of the training to further develop aerobic capacity.

HMS, BM EQ-Bank 219

Evaluate the importance of glycogen loading for aerobic versus anaerobic activities.   (4 marks)

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Sample Answer

  • Important for aerobic performance as adequate carbohydrate intake ensures glycogen availability for sustained energy production during extended activities like distance running
  • Less important for anaerobic activities as these rely primarily on stored ATP and phosphocreatine for energy during short intense efforts like sprinting
  • Essential for maintaining blood glucose levels during prolonged aerobic activities, allowing continuous energy production through the aerobic system
  • Beneficial between repeated anaerobic efforts as it helps maintain energy availability for multiple short intense bursts of activity
Show Worked Solution

Sample Answer

  • Important for aerobic performance as adequate carbohydrate intake ensures glycogen availability for sustained energy production during extended activities like distance running
  • Less important for anaerobic activities as these rely primarily on stored ATP and phosphocreatine for energy during short intense efforts like sprinting
  • Essential for maintaining blood glucose levels during prolonged aerobic activities, allowing continuous energy production through the aerobic system
  • Beneficial between repeated anaerobic efforts as it helps maintain energy availability for multiple short intense bursts of activity

HMS, BM EQ-Bank 218

Analyse how micronutrient requirements vary between aerobic and anaerobic athletes.   (4 marks)

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Sample Answer

  • B vitamins crucial for ATP production: B1 and B2 needed 50% higher in aerobic athletes for sustained energy metabolism
  • Iron requirements 30-50% higher in aerobic athletes due to increased red blood cell production and oxygen transport
  • Zinc particularly important for anaerobic athletes as it aids protein synthesis and muscle repair post high-intensity effort
  • Magnesium requirements increase 20% in both systems: aerobic athletes need it for endurance muscle contraction while anaerobic athletes require it for explosive force production
Show Worked Solution

Sample Answer

  • B vitamins crucial for ATP production: B1 and B2 needed 50% higher in aerobic athletes for sustained energy metabolism
  • Iron requirements 30-50% higher in aerobic athletes due to increased red blood cell production and oxygen transport
  • Zinc particularly important for anaerobic athletes as it aids protein synthesis and muscle repair post high-intensity effort
  • Magnesium requirements increase 20% in both systems: aerobic athletes need it for endurance muscle contraction while anaerobic athletes require it for explosive force production

HMS, BM EQ-Bank 204

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

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Sample Answer

  • Pre-training requires low-GI carbohydrates for sustained energy during skills, while post-training needs high-GI carbohydrates for rapid glycogen replenishment needed in artistic gymnastics training
  • Pre-training protein intake should be moderate (15-20g) to avoid digestive issues during rotations, while post-training requires immediate high-quality protein (20-30g) to support joint and muscle recovery
  • Pre-training focuses on easily digestible foods to prevent discomfort during high-impact skills, while post-training emphasises nutrient-dense options to replenish minerals depleted in training
  • Timing pre-training meal 2-3 hours before ensures stable blood sugar during precise skills, while post-training nutrition within 30 minutes maximises the recovery window
  • Pre-training hydration requires adequate fluid intake for safe skill execution, while post-training electrolyte replacement becomes priority due to intense gymnastic conditioning
Show Worked Solution

Sample Answer

  • Pre-training requires low-GI carbohydrates for sustained energy during skills, while post-training needs high-GI carbohydrates for rapid glycogen replenishment needed in artistic gymnastics training
  • Pre-training protein intake should be moderate (15-20g) to avoid digestive issues during rotations, while post-training requires immediate high-quality protein (20-30g) to support joint and muscle recovery
  • Pre-training focuses on easily digestible foods to prevent discomfort during high-impact skills, while post-training emphasises nutrient-dense options to replenish minerals depleted in training
  • Timing pre-training meal 2-3 hours before ensures stable blood sugar during precise skills, while post-training nutrition within 30 minutes maximises the recovery window
  • Pre-training hydration requires adequate fluid intake for safe skill execution, while post-training electrolyte replacement becomes priority due to intense gymnastic conditioning

HMS, BM EQ-Bank 203

Assess how different types of dietary fat impact an athlete's performance.   (5 marks)

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Sample Answer

  • Saturated fats provide concentrated energy storage for long-duration low-intensity activities such as ultra-marathons, where fat oxidation becomes a primary fuel source after glycogen depletion
  • Medium-chain triglycerides offer a quick energy source during moderate-intensity exercise as they are absorbed directly into the bloodstream and transported to the liver for rapid energy conversion
  • Essential fatty acids support hormone production which affects strength and recovery by maintaining testosterone levels and reducing cortisol, particularly important for power athletes during intense training blocks
  • Omega-3s reduce exercise-induced inflammation improving recovery between sessions by decreasing inflammatory markers and muscle soreness, allowing athletes to maintain training quality
  • Dietary fat intake affects fat-soluble vitamin (A,D,E,K) absorption which impacts overall training adaptation through supporting bone health, immune function and antioxidant protection during high training loads
Show Worked Solution

Sample Answer

  • Saturated fats provide concentrated energy storage for long-duration low-intensity activities such as ultra-marathons, where fat oxidation becomes a primary fuel source after glycogen depletion
  • Medium-chain triglycerides offer a quick energy source during moderate-intensity exercise as they are absorbed directly into the bloodstream and transported to the liver for rapid energy conversion
  • Essential fatty acids support hormone production which affects strength and recovery by maintaining testosterone levels and reducing cortisol, particularly important for power athletes during intense training blocks
  • Omega-3s reduce exercise-induced inflammation improving recovery between sessions by decreasing inflammatory markers and muscle soreness, allowing athletes to maintain training quality
  • Dietary fat intake affects fat-soluble vitamin (A,D,E,K) absorption which impacts overall training adaptation through supporting bone health, immune function and antioxidant protection during high training loads

HMS, BM EQ-Bank 200 MC

During a 3-hour tennis match in summer, an athlete consumes only water. What micronutrient imbalance is likely to occur first?

  1. Calcium
  2. Sodium
  3. Iron
  4. Vitamin B
Show Answers Only

Show Worked Solution

Consider Option B:  Sodium

  • Sodium loss through sweating affects fluid balance and muscle function first.

Other Options:

  • A is incorrect: Calcium loss minimal during exercise
  • C is incorrect: Iron loss not significant in short term
  • D is incorrect: B vitamins not depleted rapidly

HMS, BM EQ-Bank 197

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

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Sample Answer

  • Sprinter requires higher protein intake (2.0g/kg) for power/strength maintenance while marathon runners need moderate amounts (1.2-1.4g/kg)
  • Marathon runner needs greater carbohydrate stores (7-10g/kg) compared to sprinter’s moderate requirements (5-7g/kg)
  • Sprinter focuses on creatine supplementation to enhance ATP-PCr system while marathon runner emphasises electrolyte balance
  • Marathon runner emphasises pre-race glycogen loading while sprinter maintains normal carbohydrate intake
  • Timing of intake varies based on event duration with sprinters eating 2-3 hours pre-event versus marathon carb-loading days before
Show Worked Solution

Sample Answer

  • Sprinter requires higher protein intake (2.0g/kg) for power/strength maintenance while marathon runners need moderate amounts (1.2-1.4g/kg)
  • Marathon runner needs greater carbohydrate stores (7-10g/kg) compared to sprinter’s moderate requirements (5-7g/kg)
  • Sprinter focuses on creatine supplementation to enhance ATP-PC system while marathon runner emphasises electrolyte balance
  • Marathon runner emphasises pre-race glycogen loading while sprinter maintains normal carbohydrate intake
  • Timing of intake varies based on event duration with sprinters eating 2-3 hours pre-event versus marathon carb-loading days before

HMS, BM EQ-Bank 196

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

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Sample Answer

  • Prevents anemia which reduces oxygen transport capacity and impairs aerobic performance
  • Supports increased blood volume during training adaptations by enabling greater hemoglobin production
  • Compensates for iron loss through menstruation which can lead to decreased performance if not addressed
  • Essential for aerobic energy system efficiency as iron enables oxygen transport to working muscles
  • Critical for maintaining training intensity and volume by ensuring adequate oxygen delivery during exercise
Show Worked Solution

Sample Answer

  • Prevents anemia which reduces oxygen transport capacity and impairs aerobic performance
  • Supports increased blood volume during training adaptations by enabling greater hemoglobin production
  • Compensates for iron loss through menstruation which can lead to decreased performance if not addressed
  • Essential for aerobic energy system efficiency as iron enables oxygen transport to working muscles
  • Critical for maintaining training intensity and volume by ensuring adequate oxygen delivery during exercise

HMS, BM EQ-Bank 193 MC

A powerlifter notices their muscular strength has declined despite maintaining their training program. Which micronutrient deficiency is most likely causing this issue?

  1. Vitamin D
  2. Vitamin C
  3. Iron
  4. Zinc
Show Answers Only

Show Worked Solution

Consider Option A: Vitamin D

  • Vitamin D deficiency directly impacts muscle strength and power output.

Other Options:

  • B is incorrect: Primarily impacts connective tissue
  • C is incorrect: Impacts oxygen transport not direct strength
  • D is incorrect: Impacts protein synthesis but less direct effect

HMS, BM EQ-Bank 188

Compare the causes of fatigue between a 400m sprint and a marathon runner.   (4 marks)

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Sample Answer

  • The 400 m sprinter experiences significant lactic acid accumulation as the glycolytic system dominates, causing the blood pH to drop below optimal levels and impacting muscle contraction efficiency.
  • Marathon runners face severe glycogen depletion after approximately 90 minutes of continuous exercise, leading to a significant decrease in energy availability for working muscles.
  • The 400 m athlete experiences acute neural fatigue from maximal recruitment of fast-twitch muscle fibres, impacting power output and coordination in the latter stages of the race.
  • Marathon runners face progressive dehydration and electrolyte imbalance over the extended duration, affecting cellular function and muscle contraction capability.
Show Worked Solution

Sample Answer

  • The 400 m sprinter experiences significant lactic acid accumulation as the glycolytic system dominates, causing the blood pH to drop below optimal levels and impacting muscle contraction efficiency.
  • Marathon runners face severe glycogen depletion after approximately 90 minutes of continuous exercise, leading to a significant decrease in energy availability for working muscles.
  • The 400 m athlete experiences acute neural fatigue from maximal recruitment of fast-twitch muscle fibres, impacting power output and coordination in the latter stages of the race.
  • Marathon runners face progressive dehydration and electrolyte imbalance over the extended duration, affecting cellular function and muscle contraction capability.

HMS, BM EQ-Bank 186 MC

Which row correctly identifies the main cause of fatigue for different duration activities?

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Show Worked Solution

Consider Option A:  ATP depletion → Lactic acid → Glycogen depletion

  • ATP-PCr depletes in short efforts, lactic acid accumulates in medium duration activities, and glycogen depletes in endurance events.

Other Options:

  • B, C and D all incorrect: Energy system fatigue responses for stated durations are incorrect

HMS, BM EQ-Bank 182

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

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Sample Answer

  • The ATP-PCr system provides immediate energy for explosive combinations and power punches in the first 10 seconds of engagement before becoming depleted.
  • When combinations extend beyond 10 seconds, the lactic acid system becomes the primary energy source allowing the boxer to maintain high-intensity output for up to 60 seconds of sustained fighting.
  • The aerobic system continuously operates in the background, providing energy during lower intensity movement and enabling quick recovery between exchanges.
  • Rather than functioning independently, all three energy systems work simultaneously with their relative contributions shifting based on the intensity and duration of fighting sequences.
  • Brief periods of reduced intensity between combinations allow partial replenishment of the ATP-PCr system, enabling repeated explosive efforts throughout the round.
Show Worked Solution

Sample Answer

  • The ATP-PCr system provides immediate energy for explosive combinations and power punches in the first 10 seconds of engagement before becoming depleted.
  • When combinations extend beyond 10 seconds, the lactic acid system becomes the primary energy source allowing the boxer to maintain high-intensity output for up to 60 seconds of sustained fighting.
  • The aerobic system continuously operates in the background, providing energy during lower intensity movement and enabling quick recovery between exchanges.
  • Rather than functioning independently, all three energy systems work simultaneously with their relative contributions shifting based on the intensity and duration of fighting sequences.
  • Brief periods of reduced intensity between combinations allow partial replenishment of the ATP-PCr system, enabling repeated explosive efforts throughout the round.

Networks, STD2 N3 2024 GEN2 14

A manufacturer makes deliveries to the supermarket via a number of storage warehouses, and . These eight locations are represented as vertices in the network below.

The numbers on the edges represent the maximum number of deliveries that can be made between these locations each day.
 

  1. When considering the possible flow of deliveries through this network, many different cuts can be made.   
  2. Determine the capacity of Cut 1, shown above.   (1 mark)

  3. Determine the maximum number of deliveries that can be made each day from the manufacturer to the supermarket.   (2 marks)

    

Show Answers Only

a.    

b.    

Show Worked Solution

a.    


 

b.  

♦ Mean mark (b) 29%.

HMS, BM EQ-Bank 174 MC

An athlete trains using different intensities across a session. Which energy system requires the LONGEST recovery period?

  1. ATP-PCr system after a 10-second sprint
  2. Glycolytic system after a 60-second effort
  3. Aerobic system after a 10-minute effort
  4. ATP-PCr and Glycolytic combined after a 20-second effort
Show Answers Only

Show Worked Solution

Consider Option B:  Glycolytic system after a 60-second effort

  • A 60-second maximal glycolytic effort produces high lactate levels requiring extended recovery time for acid-base balance restoration and lactate removal.

Other Options:

  • A is incorrect: ATP-PCr recovers relatively quickly
  • C is incorrect: Aerobic system recovers during activity
  • D is incorrect: Combined systems don’t extend recovery time

HMS, BM EQ-Bank 170

Analyse how varying durations of training activities affect energy system development in soccer players.   (5 marks)

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Sample Answer

  • Short duration sprints (0-10s) develop ATP-PCr system for explosive movements like beating defenders, improving both immediate energy availability and phosphocreatine regeneration.
  • Medium duration high-intensity activities (30-90s) enhance the glycolytic system through attacking play sequences, increasing players’ lactate threshold and repeated sprint ability.
  • Longer duration aerobic training improves base fitness and oxygen utilisation through small-sided games, enabling sustained performance across 90 minutes and enhanced recovery capacity.
  • Recovery periods between activities must match energy system demands (3 minutes for ATP-PCr, 5 minutes for lactate clearance) to optimise training adaptations.
  • Training must integrate varied durations to develop all energy systems simultaneously, meeting soccer’s specific demands from explosive sprints to sustained moderate activity.
Show Worked Solution

Sample Answer

  • Short duration sprints (0-10s) develop ATP-PCr system for explosive movements like beating defenders, improving both immediate energy availability and phosphocreatine regeneration.
  • Medium duration high-intensity activities (30-90s) enhance the glycolytic system through attacking play sequences, increasing players’ lactate threshold and repeated sprint ability.
  • Longer duration aerobic training improves base fitness and oxygen utilisation through small-sided games, enabling sustained performance across 90 minutes and enhanced recovery capacity.
  • Recovery periods between activities must match energy system demands (3 minutes for ATP-PCr, 5 minutes for lactate clearance) to optimise training adaptations.
  • Training must integrate varied durations to develop all energy systems simultaneously, meeting soccer’s specific demands from explosive sprints to sustained moderate activity.