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HMS, TIP EQ-Bank 240

A cyclist has been following a progressive overload training program for 8 weeks, gradually increasing training duration from 30 minutes to 60 minutes per session. However, they decide to take a 4-week break from training due to work commitments.

Explain how the principle of reversibility would affect the physiological adaptations this cyclist has gained from their progressive overload training program.   (4 marks)

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  • Progressive overload training creates cardiovascular adaptations including increased stroke volume and enhanced oxygen delivery capacity.
  • The training stimulus causes improved VO2 max and greater muscular endurance for sustained cycling performance
  • When training ceases, the principle of reversibility begins as the body no longer receives adequate stimulus for adaptation maintenance.
  • This leads to decreased stroke volume and reduced oxygen uptake capacity within several weeks of inactivity.
  • Consequently the cyclist experiences declining cardiovascular efficiency and reduced endurance performance compared to their peak training condition.
Show Worked Solution
  • Progressive overload training creates cardiovascular adaptations including increased stroke volume and enhanced oxygen delivery capacity.
  • The training stimulus causes improved VO2 max and greater muscular endurance for sustained cycling performance
  • When training ceases, the principle of reversibility begins as the body no longer receives adequate stimulus for adaptation maintenance.
  • This leads to decreased stroke volume and reduced oxygen uptake capacity within several weeks of inactivity.
  • Consequently the cyclist experiences declining cardiovascular efficiency and reduced endurance performance compared to their peak training condition.

HMS, TIP 2012 HSC 27

How can THREE principles of training be applied to improve strength? Provide examples.   (6 marks)

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  • Progressive overload requires gradually increasing training demands to stimulate strength adaptations. This occurs when athletes systematically increase weight, repetitions or sets over time. For example, a weightlifter progressing from 60kg to 80kg bench press over eight weeks demonstrates progressive overload application. Without continuous progression, strength plateaus because muscles adapt to consistent loads.
  • Specificity ensures training matches the demands of the target activity or muscle group. This means exercises must replicate movement patterns and energy systems used in performance. For instance, a shot-putter performing explosive medicine ball throws creates specific adaptations for their competitive throwing technique. This principle results in targeted muscle fibre recruitment patterns.
  • Training thresholds establish minimum intensity levels required to stimulate strength improvements. This typically involves working at 70-85% of one repetition maximum for optimal strength gains. For example, a rugby player performing squats at 75% of maximum weight triggers the physiological adaptations necessary for increased muscular strength and power development. Below this threshold, minimal strength gains occur.
Show Worked Solution
  • Progressive overload requires gradually increasing training demands to stimulate strength adaptations. This occurs when athletes systematically increase weight, repetitions or sets over time. For example, a weightlifter progressing from 60kg to 80kg bench press over eight weeks demonstrates progressive overload application. Without continuous progression, strength plateaus because muscles adapt to consistent loads.
  • Specificity ensures training matches the demands of the target activity or muscle group. This means exercises must replicate movement patterns and energy systems used in performance. For instance, a shot-putter performing explosive medicine ball throws creates specific adaptations for their competitive throwing technique. This principle results in targeted muscle fibre recruitment patterns.
  • Training thresholds establish minimum intensity levels required to stimulate strength improvements. This typically involves working at 70-85% of one repetition maximum for optimal strength gains. For example, a rugby player performing squats at 75% of maximum weight triggers the physiological adaptations necessary for increased muscular strength and power development. Below this threshold, minimal strength gains occur.

HMS, TIP 2013 HSC 11 MC

Which principle of training refers to aligning training activities with the demands of a particular sport?

  1. Variety
  2. Specificity
  3. Reversibility
  4. Warm up and cool down
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\(B\)

Show Worked Solution
  • B is correct: Specificity requires training to match sport-specific movement patterns.

Other Options:

  • A is incorrect: Variety prevents boredom, not sport-specific alignment.
  • C is incorrect: Reversibility refers to fitness loss without training.
  • D is incorrect: Warm-up/cool-down are preparation protocols, not alignment principles.

HMS, TIP 2014 HSC 18 MC

The graph shows results of testing an athlete’s strength for competition. These strength levels were recorded at the start of training (Weeks 1–3), right before competition (Week 6) and after a break from training (Weeks 8–12).
 

Which principle of training has the athlete displayed from Weeks 6 to 12?

  1. Peaking
  2. Overload
  3. Reversibility
  4. Progressive overload
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\(C\)

Show Worked Solution
  • C is correct: Strength decreased after training stopped demonstrating reversibility principle.

Other Options:

  • A is incorrect: Peaking involves planned performance optimization not fitness loss.
  • B is incorrect: Overload requires increasing training load not stopping training.
  • D is incorrect: Progressive overload involves gradual increases not decreases in performance.

HMS, TIP 2015 HSC 14 MC

Which of the following would be a suitable weight training plan for enhancing the performance of an endurance athlete?

  1. Low repetition numbers with long recovery periods between sets
  2. Low repetition numbers with short recovery periods between sets
  3. High repetition numbers with slow speed and long recovery periods between sets
  4. High repetition numbers with fast speed and short recovery periods between sets
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\(D\)

Show Worked Solution
  • D is correct: High reps with fast speed and short recovery mimics endurance demands.

Other Options:

  • A is incorrect: Low reps and long recovery develops power not endurance.
  • B is incorrect: Low reps develops strength not muscular endurance.
  • C is incorrect: Slow speed and long recovery doesn’t match endurance specificity.

♦♦ Mean mark 47%.

HMS, TIP 2015 HSC 12 MC

How could a coach use a circuit training program to develop the aerobic capacity and strength of her athletes?

  1. By increasing the time allowed for the circuit to be completed
  2. By increasing the resistance and the time at each of the stations
  3. By decreasing the time allowed for the circuit to be completed
  4. By decreasing the resistance and the time at each of the stations
Show Answers Only

\(B\)

Show Worked Solution
  • B is correct: Higher resistance builds strength while longer time develops aerobic capacity.

Other Options:

  • A is incorrect: More time doesn’t increase training intensity effectively.
  • C is incorrect: Less time reduces aerobic development opportunities.
  • D is incorrect: Lower resistance and time reduces both strength and aerobic benefits.

HMS, TIP 2017 HSC 26

Explain the physiological adaptations an individual develops in response to the different principles of training. Use examples to support your answer.   (8 marks)

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  • Progressive overload directly triggers cardiovascular adaptations in trained athletes. This occurs because gradually increasing training intensity forces the heart to work harder over time. As a result, stroke volume increases as the heart becomes stronger and pumps more blood per beat. For instance, when a cyclist progressively increases weekly mileage, their resting heart rate decreases significantly. This demonstrates why endurance athletes develop enlarged left ventricles and improved cardiac efficiency.
  • The principle of specificity generates targeted muscular adaptations based on training type performed. This happens because muscles adapt specifically to the demands placed upon them during exercise. Consequently, resistance training causes muscle hypertrophy whilst endurance training increases mitochondrial density. A clear example is powerlifters developing increased fast-twitch muscle fibres for explosive movements. In contrast, marathon runners develop enhanced slow-twitch fibres for sustained aerobic performance.
  • Training thresholds produce specific metabolic adaptations when athletes train at appropriate intensities. This works by challenging energy systems at their optimal training zones for maximum adaptation. Therefore, training above the anaerobic threshold improves lactate buffering capacity and tolerance. Evidence of this includes sprint athletes who can maintain higher lactate concentrations without performance decline. This explains why proper intensity prescription maximises physiological improvements.

Show Worked Solution

  • Progressive overload directly triggers cardiovascular adaptations in trained athletes. This occurs because gradually increasing training intensity forces the heart to work harder over time. As a result, stroke volume increases as the heart becomes stronger and pumps more blood per beat. For instance, when a cyclist progressively increases weekly mileage, their resting heart rate decreases significantly. This demonstrates why endurance athletes develop enlarged left ventricles and improved cardiac efficiency.
  • The principle of specificity generates targeted muscular adaptations based on training type performed. This happens because muscles adapt specifically to the demands placed upon them during exercise. Consequently, resistance training causes muscle hypertrophy whilst endurance training increases mitochondrial density. A clear example is powerlifters developing increased fast-twitch muscle fibres for explosive movements. In contrast, marathon runners develop enhanced slow-twitch fibres for sustained aerobic performance.
  • Training thresholds produce specific metabolic adaptations when athletes train at appropriate intensities. This works by challenging energy systems at their optimal training zones for maximum adaptation. Therefore, training above the anaerobic threshold improves lactate buffering capacity and tolerance. Evidence of this includes sprint athletes who can maintain higher lactate concentrations without performance decline. This explains why proper intensity prescription maximises physiological improvements.

♦♦♦ Mean mark 43%.

HMS, TIP 2021 HSC 24

Describe how specificity and progressive overload can be applied to a strength training program in order to improve an athlete’s performance. Provide examples to support your answer.   (5 marks)

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  • Specificity involves targeting muscle groups and movement patterns directly related to the athlete’s sport requirements. A rugby player would focus on compound exercises like squats and deadlifts to develop leg and core strength needed for scrummaging and tackling. Training movements should mirror the biomechanical demands of competition. For instance, a basketball player would incorporate explosive jump squats to replicate jumping motions required for rebounding and shot blocking. This principle ensures training adaptations transfer effectively to sport-specific performance demands.
  • Progressive overload requires systematically increasing training stimulus to promote continued strength gains. Athletes can increase resistance, repetitions, sets, or training frequency over time. For example, a weightlifter might progress from bench pressing 80kg for 8 repetitions to 85kg for the same repetitions the following week. Alternatively, they could maintain 80kg but increase from 3 sets to 4 sets. This gradual increase challenges muscles beyond their current capacity, stimulating hypertrophy and strength development essential for improved athletic performance across all sporting contexts.
Show Worked Solution
  • Specificity involves targeting muscle groups and movement patterns directly related to the athlete’s sport requirements. A rugby player would focus on compound exercises like squats and deadlifts to develop leg and core strength needed for scrummaging and tackling. Training movements should mirror the biomechanical demands of competition. For instance, a basketball player would incorporate explosive jump squats to replicate jumping motions required for rebounding and shot blocking. This principle ensures training adaptations transfer effectively to sport-specific performance demands.
  • Progressive overload requires systematically increasing training stimulus to promote continued strength gains. Athletes can increase resistance, repetitions, sets, or training frequency over time. For example, a weightlifter might progress from bench pressing 80kg for 8 repetitions to 85kg for the same repetitions the following week. Alternatively, they could maintain 80kg but increase from 3 sets to 4 sets. This gradual increase challenges muscles beyond their current capacity, stimulating hypertrophy and strength development essential for improved athletic performance across all sporting contexts.

HMS, TIP 2022 HSC 21b

Describe the effects of regular anaerobic training on an athlete's performance.
Provide an example to support your answer.   (4 marks)

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  • Regular anaerobic training produces physiological adaptations that enhance high-intensity performance. A basketball player completing regular anaerobic training experiences muscle hypertrophy as fast-twitch muscle fibres increase in size. This results in greater power output for explosive jumping and sprinting.
  • The basketball player’s lactate tolerance improves through enhanced buffering capacity. They develop the ability to maintain higher intensities during fast breaks despite lactate accumulation. Their neuromuscular coordination becomes more efficient, allowing faster muscle recruitment for quick direction changes.
  • These adaptations enable more explosive movements during games, whilst improved lactate tolerance allows sustained high-intensity play throughout quarters without performance decline.
Show Worked Solution
  • Regular anaerobic training produces physiological adaptations that enhance high-intensity performance. A basketball player completing regular anaerobic training experiences muscle hypertrophy as fast-twitch muscle fibres increase in size. This results in greater power output for explosive jumping and sprinting.
  • The basketball player’s lactate tolerance improves through enhanced buffering capacity. They develop the ability to maintain higher intensities during fast breaks despite lactate accumulation. Their neuromuscular coordination becomes more efficient, allowing faster muscle recruitment for quick direction changes.
  • These adaptations enable more explosive movements during games, whilst improved lactate tolerance allows sustained high-intensity play throughout quarters without performance decline.

♦♦ Mean mark 45%.

HMS, TIP 2022 HSC 17 MC

The table shows the physiological adaptations an athlete has experienced as a result of an 8 -week training program.

\begin{array} {|l||l|}
\hline
\rule{0pt}{2.5ex}\textbf{Physiological adaptation}\rule[-1ex]{0pt}{0pt} & \textbf{Effect} \\ 
\hline
\rule{0pt}{2.5ex}\text{Stroke volume}\rule[-1ex]{0pt}{0pt} & \text{Increased}\\
\hline
\rule{0pt}{2.5ex}\text{Cardiac output}\rule[-1ex]{0pt}{0pt} & \text{Increased}\\
\hline
\rule{0pt}{2.5ex}\text{Resting heart rate}\rule[-1ex]{0pt}{0pt} & \text{Decreased}\\
\hline
\rule{0pt}{2.5ex}\text{Fast twitch muscle fibre size}\rule[-1ex]{0pt}{0pt} & \text{Increased}\\ 
\hline
\end{array}

Which of the following identifies the principles of training most likely to have been applied in the training program to produce these adaptations?

  1. Specificity, progressive overload, variety
  2. Variety, reversibility, warm up and cool down
  3. Specificity, progressive overload, training thresholds
  4. Warm up and cool down, progressive overload, training thresholds
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\( C \)

Show Worked Solution

  • C is correct: Cardiovascular and strength adaptations require specific, progressive training at appropriate thresholds.

Other Options:

  • A is incorrect: Variety wouldn’t produce such specific targeted adaptations.
  • B is incorrect: Reversibility explains fitness loss, not gains shown.
  • D is incorrect: Warm-up/cool-down don’t drive physiological adaptations.

HMS, TIP 2024 HSC 9 MC

Which of the following is a recommended strategy to minimise reversibility for an athlete following a knee injury?

  1. Eliminating all forms of exercise while setting realistic goals
  2. Increasing rest days and maintaining psychological wellbeing
  3. Remaining active and gradually increasing intensity upon returning to training
  4. Suddenly increasing the intensity of each session to compensate for the reduced time spent training
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\(C\)

Show Worked Solution
  • C is correct: Gradual activity resumption and progressive intensity increases effectively minimise fitness loss (reversibility) after injury.

Other Options:

  • A is incorrect: Complete inactivity accelerates deconditioning.
  • B is incorrect: Excess rest contributes to deconditioning.
  • D is incorrect: This approach risks re-injury and overtraining.

HMS, TIP 2024 HSC 2 MC

A coach develops a resistance training program where the weight load to be lifted is at 15−20 repetition maximum (15−20 RM).

By following the program's repetition maximum, what is the primary focus the coach is aiming to improve?

  1. Endurance
  2. Hypertrophy
  3. Power
  4. Strength
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\(A\)

Show Worked Solution
  • A is correct: Primarily targets muscular endurance. Rep range too high for maximum strength or power development.

Other Options:

  • B is incorrect: Hypertrophy training typically uses 8-12 RM.
  • C is incorrect: Power training typically uses 1-5 RM with explosive movements.
  • D is incorrect: Strength training typically uses 1-6 RM.

♦ Mean mark 55%.