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HMS, TIP EQ-Bank 076

Describe how the yo-yo intermittent recovery test mirrors the demands of team sports such as soccer and netball.   (4 marks)

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  • The yo-yo test involves repeated 20-metre sprints with 10-second recovery periods between efforts. This matches team sports where players sprint, then jog or walk before sprinting again.
  • Soccer and netball require players to perform high-intensity runs followed by brief recovery throughout the game. The test recreates this intermittent pattern of effort and rest.
  • Players must maintain speed despite increasing fatigue, similar to maintaining performance in the final quarter of netball or last 20 minutes of soccer.
  • The test measures aerobic power through repeated efforts rather than continuous running. This reflects how team sports demand bursts of speed with active recovery, not steady-pace endurance.
Show Worked Solution
  • The yo-yo test involves repeated 20-metre sprints with 10-second recovery periods between efforts. This matches team sports where players sprint, then jog or walk before sprinting again.
  • Soccer and netball require players to perform high-intensity runs followed by brief recovery throughout the game. The test recreates this intermittent pattern of effort and rest.
  • Players must maintain speed despite increasing fatigue, similar to maintaining performance in the final quarter of netball or last 20 minutes of soccer.
  • The test measures aerobic power through repeated efforts rather than continuous running. This reflects how team sports demand bursts of speed with active recovery, not steady-pace endurance.

HMS, TIP EQ-Bank 073

Why is it important to select fitness tests appropriate to an individual’s age and fitness level?    (4 marks)

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  • Fitness tests need to suit an individual’s age and fitness level. The reason for this is that the wrong test can place unsafe stress on the body.
  • This happens because maximal tests demand very high intensity, which some participants cannot manage safely.
  • An example is where the Rockport Walk is chosen for an older or overweight adult instead of the multistage fitness test.
  • This allows health data to be collected and analysed without unnecessary risk. As a result, fitness programs can be tailored to an individual’s specific ability.
  • In this way, testing ensures anyone’s training progression is safe, realistic and effective.
Show Worked Solution
  • Fitness tests need to suit an individual’s age and fitness level. The reason for this is that the wrong test can place unsafe stress on the body.
  • This happens because maximal tests demand very high intensity, which some participants cannot manage safely.
  • An example is where the Rockport Walk is chosen for an older or overweight adult instead of the multistage fitness test.
  • This allows health data to be collected and analysed without unnecessary risk. As a result, fitness programs can be tailored to an individual’s specific ability.
  • In this way, testing ensures anyone’s training progression is safe, realistic and effective.

HMS, TIP EQ-Bank 083 MC

Which combination of fitness tests would best assess a basketball player's sport-specific requirements?

  1. 50-metre sprint, vertical jump test, trunk flexion test
  2. Sit-and-reach test, Cooper 12-minute run, grip strength test
  3. Shoulder rotation test, cycle ergometer test, sit-and-reach test
  4. Illinois agility test, vertical jump test, yo-yo test
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\(D\)

Show Worked Solution
  • D is correct: The Illinois agility test measures directional changes, vertical jump test assesses explosive power for jumping and yo-yo test evaluates aerobic power through intermittent efforts – all crucial for basketball performance.

Other options:

  • A is incorrect: While vertical jump is relevant, 50-metre sprint is too long for basketball movements and trunk flexion doesn’t assess critical basketball skills.
  • B is incorrect: Cooper test measures continuous aerobic capacity rather than intermittent efforts, and sit-and-reach/grip strength aren’t basketball-specific.
  • C is incorrect: Cycle ergometer isn’t sport-specific for basketball players who need running-based tests, and shoulder rotation/sit-and-reach don’t address key performance factors.

HMS, TIP EQ-Bank 082 MC

A soccer midfielder completes the yo-yo test and achieves Level 16.8. What does this test specifically measure that relates to their sport?

  1. Maximum strength through continuous effort
  2. Aerobic power through intermittent high-intensity efforts
  3. Flexibility during dynamic movements
  4. Anaerobic capacity through sustained sprinting
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\(B\)

Show Worked Solution
  • B is correct: The yo-yo test measures aerobic power through intermittent high-intensity efforts with brief recovery periods, which mirrors the demands of soccer.

Other options:

  • A is incorrect: The yo-yo test doesn’t measure strength and involves intermittent rather than continuous effort.
  • C is incorrect: The yo-yo test measures aerobic capacity, not flexibility or movement quality.
  • D is incorrect: While the test includes sprinting, it primarily measures aerobic power with recovery periods, not pure anaerobic capacity.

HMS, TIP EQ-Bank 081 MC

A professional rugby league club tests its first choice fullback using the Illinois agility test. What principle of test selection does this best illustrate?

  1. Alignment with the athlete’s positional and sport-specific demands
  2. The priority of health-related fitness over skill-related fitness
  3. The practical principle of testing convenience using minimal equipment
  4. The primary focus area of the athlete’s age and training history
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\(A\)

Show Worked Solution
  • A is correct: Testing the fullback with the Illinois agility test illustrates alignment with the athlete’s positional and sport-specific demands, since agility is critical for rugby league backs.

Other options:

  • B is incorrect: Elite athletes often prioritise skill-related over health-related components.
  • C is incorrect: Convenience and minimal equipment are useful but not the driving principle here.
  • D is incorrect: Age and training history influence safety, not the main rationale for this test choice.

HMS, TIP EQ-Bank 079 MC

Which of the following fitness tests would best reflect the demands of an elite soccer midfielder?

  1. Wingate anaerobic test
  2. Vertical jump test
  3. Yo-yo intermittent recovery test
  4. Rockport 1.6 km walk test
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\(C\)

Show Worked Solution
  • C is correct: The Yo-yo intermittent recovery test best for an elite soccer midfielder, as it measures aerobic power through repeated high-intensity efforts with short recovery, mirroring game conditions.

Other options:

  • A is incorrect: The Wingate test measures anaerobic power but does not replicate soccer’s intermittent demands.
  • B is incorrect: The vertical jump test measures power, relevant but not the key fitness demand for midfielders.
  • D is incorrect: The Rockport walk is submaximal and designed for general populations, not elite athletes.

HMS, TIP EQ-Bank 077 MC

Why would the Rockport 1.6 km walk test be chosen for an overweight 55-year-old instead of a multistage fitness test?

  1. It measures muscular endurance instead of aerobic capacity
  2. It is quicker to administer
  3. It gives more accurate VO₂ max data
  4. It is less physically demanding and safer
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\(D\)

Show Worked Solution
  • D is correct: The Rockport 1.6 km walk test is submaximal, making it less physically demanding and safer for older or overweight participants.

Other options:

  • A is incorrect: Both tests measure aerobic capacity, not muscular endurance.
  • B is incorrect: Test duration is not the main reason for selection.
  • C is incorrect: The multistage fitness test generally provides more accurate VO₂ max estimates.

HMS, TIP EQ-Bank 074 MC

Which fitness test would be most appropriate for a 55-year-old overweight person beginning an exercise program?

  1. VO2 max test
  2. Multistage fitness test
  3. Rockport 1.6-kilometre walk
  4. 30-second Wingate test
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\(C\)

Show Worked Solution
  • C is correct: The Rockport 1.6-kilometre walk is a submaximal test that is safe for overweight, older adults as it doesn’t require exhaustive effort that could pose health risks.

Other options:

  • A is incorrect: The VO2 max test is exhausting in nature and could be physically dangerous for an overweight 55-year-old.
  • B is incorrect: The multistage fitness test is a maximal test requiring high-intensity running, inappropriate for this population.
  • D is incorrect: The Wingate test is a maximal anaerobic test requiring all-out effort, unsuitable for someone beginning an exercise program.

HMS, TIP 2023 HSC 31a

Choose ONE type of training to answer BOTH Question 31 (a) (i) and (ii).

  1. For the type of training chosen, outline TWO methods an athlete can use to improve performance.  (3 marks)

  2. For the type of training chosen, explain TWO measurements that can be used by an athlete to monitor improved performance.  (5 marks)

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Sample answer

i.   Anaerobic Training

  • Sprint Interval Training (SIT)
    • In this method an athlete performs repeated bouts of all-out sprints (e.g., 30-second maximal effort) followed by longer rest periods (e.g., 2-4 minutes).
    • Anaerobic capacity is improved by stressing the lactic acid system, enhancing the ability to perform high-intensity efforts.
  • Plyometrics
    • This method involves explosive movements such as box jumps, depth jumps, or medicine ball throws.
    • These exercises utilise the stretch-shortening cycle to develop power, improving performance in sports requiring explosive movements like basketball or volleyball.

ii.  Performance Measurements – Anaerobic Training

  • The Wingate test measures anaerobic power through a 30-second all-out cycling assessment. This test works by recording peak power output and power decline over the duration. Athletes can monitor improvement because pre and post-training comparisons reveal increased anaerobic capacity. For example, a soccer player showing increased peak power demonstrates improved ability to perform repeated sprints during matches. This measurement is effective because it directly reflects the energy system adaptations resulting from anaerobic training programs.
  • Vertical jump testing assesses lower body power development from explosive training methods. The measurement functions through precise height recording using contact mats or jump platforms. Athletes track progress because increased jump height indicates enhanced muscular power and coordination. A basketball player who improves their vertical jump after plyometric training demonstrates better explosive capacity. This measurement proves valuable because it directly translates to improved in-game performance when jumping for rebounds or blocking shots, showing clear functional application of training adaptations.

Show Worked Solution

Sample answer

i.   Anaerobic Training

  • Sprint Interval Training (SIT)
    • In this method an athlete performs repeated bouts of all-out sprints (e.g., 30-second maximal effort) followed by longer rest periods (e.g., 2-4 minutes).
    • Anaerobic capacity is improved by stressing the lactic acid system, enhancing the ability to perform high-intensity efforts.
  • Plyometrics
    • This method involves explosive movements such as box jumps, depth jumps, or medicine ball throws.
    • These exercises utilise the stretch-shortening cycle to develop power, improving performance in sports requiring explosive movements like basketball or volleyball.

ii.  Performance Measurements – Anaerobic Training

  • The Wingate test measures anaerobic power through a 30-second all-out cycling assessment. This test works by recording peak power output and power decline over the duration. Athletes can monitor improvement because pre and post-training comparisons reveal increased anaerobic capacity. For example, a soccer player showing increased peak power demonstrates improved ability to perform repeated sprints during matches. This measurement is effective because it directly reflects the energy system adaptations resulting from anaerobic training programs.
  • Vertical jump testing assesses lower body power development from explosive training methods. The measurement functions through precise height recording using contact mats or jump platforms. Athletes track progress because increased jump height indicates enhanced muscular power and coordination. A basketball player who improves their vertical jump after plyometric training demonstrates better explosive capacity. This measurement proves valuable because it directly translates to improved in-game performance when jumping for rebounds or blocking shots, showing clear functional application of training adaptations.

♦ (ii) Mean mark 55%.