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HMS, BM EQ-Bank 177

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

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Sample Answer

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

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

HMS, BM EQ-Bank 176

Analyse the relationship between energy system recovery rates and training program design.   (5 marks)

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Sample Answer

  • ATP-PCr recovery demands 30-second minimum rest intervals between explosive efforts to ensure phosphocreatine replenishment for power and speed training.
  • Glycolytic training requires 3-5 minute recovery periods between high-intensity efforts to allow adequate lactate clearance and maintain quality of performance.
  • Recovery duration must align with the specific energy system being targeted, with shorter rests developing anaerobic capacity and longer rests maintaining power output.
  • Work-to-rest ratios determine the physiological adaptations, with 1:3 developing anaerobic capacity and 1:5 maximizing power development.
  • Progressive overload is achieved through systematically reducing recovery periods as fitness improves, while maintaining exercise quality and intensity.
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Sample Answer

  • ATP-PCr recovery demands 30-second minimum rest intervals between explosive efforts to ensure phosphocreatine replenishment for power and speed training.
  • Glycolytic training requires 3-5 minute recovery periods between high-intensity efforts to allow adequate lactate clearance and maintain quality of performance.
  • Recovery duration must align with the specific energy system being targeted, with shorter rests developing anaerobic capacity and longer rests maintaining power output.
  • Work-to-rest ratios determine the physiological adaptations, with 1:3 developing anaerobic capacity and 1:5 maximizing power development.
  • Progressive overload is achieved through systematically reducing recovery periods as fitness improves, while maintaining exercise quality and intensity.

HMS, BM EQ-Bank 175

Outline how active versus passive recovery affects the rate of lactate removal following high-intensity exercise.   (3 marks)

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Sample Answer

  • Active recovery maintains elevated blood flow and heart rate, which accelerates lactate removal through increased oxygen delivery to working muscles.
  • Passive recovery results in slower lactate removal as reduced blood flow and oxygen delivery limit the rate of metabolic waste clearance.
  • Active recovery at 30-40% intensity is optimal for lactate clearance as it balances increased blood flow with sufficient oxygen availability for aerobic metabolism.
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Sample Answer

  • Active recovery maintains elevated blood flow and heart rate, which accelerates lactate removal through increased oxygen delivery to working muscles.
  • Passive recovery results in slower lactate removal as reduced blood flow and oxygen delivery limit the rate of metabolic waste clearance.
  • Active recovery at 30-40% intensity is optimal for lactate clearance as it balances increased blood flow with sufficient oxygen availability for aerobic metabolism.

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
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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 173 MC

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

  1. 30 seconds active recovery
  2. 1 minute passive recovery
  3. 3 minutes active recovery
  4. 5 minutes passive recovery
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Show Worked Solution

Consider Option C: 3 minutes active recovery

  • Active recovery aids lactate removal within optimal timeframe

Other Options:

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

HMS, BM EQ-Bank 172 MC

A basketball player performs repeated 15-second full court sprints. What is the MINIMUM rest period needed for substantial ATP-PCr recovery?

  1. 15 seconds
  2. 30 seconds
  3. 60 seconds
  4. 120 seconds
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Consider Option B: 30 seconds

  • 70% of ATP-PCr stores are replenished within 30 seconds, providing sufficient recovery for another maximal effort.

Other Options:

  • A is incorrect: Insufficient recovery time
  • C and D are incorrect: Longer than needed for substantial recovery

HMS, BM EQ-Bank 171

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

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Sample Answer

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

Sample Answer

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

HMS, BM EQ-Bank 170

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.

HMS, BM EQ-Bank 169

Explain how duration affects the body's utilisation of the three energy systems during a 400 m sprint.   (3 marks)

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Sample Answer

  • Initial 0-10 seconds utilises ATP-PCr system for immediate energy at race start
  • As duration extends to 10-45 seconds, glycolytic system becomes predominant providing energy through glucose breakdown
  • Final stages see increased aerobic contribution as duration approaches 60 seconds though glycolytic remains primary
  • Systems overlap throughout race duration but predominance shifts based on time demands
Show Worked Solution

Sample Answer

  • Initial 0-10 seconds utilises ATP-PCr system for immediate energy at race start
  • As duration extends to 10-45 seconds, glycolytic system becomes predominant providing energy through glucose breakdown
  • Final stages see increased aerobic contribution as duration approaches 60 seconds though glycolytic remains primary
  • Systems overlap throughout race duration but predominance shifts based on time demand

HMS, BM EQ-Bank 168 MC

During a marathon run lasting over 3 hours, which energy system contribution would be most accurate?

  1. 70% aerobic, 20% glycolytic, 10% ATP-PCr
  2. 95% aerobic, 4% glycolytic, 1% ATP-PCr
  3. 85% aerobic, 10% glycolytic, 5% ATP-PCr
  4. 60% aerobic, 30% glycolytic, 10% ATP-PCr
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Consider Option B: 95% aerobic, 4% glycolytic, 1% ATP-PCr

  • Marathon running is an endurance activity requiring sustained energy production over 3+ hours, which can only be achieved through the aerobic system’s efficient use of oxygen and fuel substrates.

Other Options: 

  • A is incorrect: Glycolytic contribution too high for endurance event
  • C is incorrect: Percentages don’t reflect true duration demands
  • D is incorrect: Anaerobic contribution too high for marathon

HMS, BM EQ-Bank 167 MC

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

  1. ATP-PCr
  2. Glycolytic
  3. Aerobic
  4. ATP-PCr and Glycolytic combined
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Show Worked Solution

Consider Option A: ATP-PCr

  • Duration exceeds ATP-PCr capacity

Other Options: 

  • B is incorrect: 30s rallies heavily utilise glycolytic system
  • C is incorrect: Aerobic system aids recovery between rallies
  • D is incorrect: Both systems contribute significantly

HMS, BM EQ-Bank 166 MC

An elite rower completes a 2000 m race in 7 minutes. Which energy system sequence best represents their event?

  1. ATP-PCr → Aerobic → Glycolytic
  2. Glycolytic → ATP-PCr → Aerobic
  3. ATP-PCr → Glycolytic → Aerobic
  4. Aerobic → Glycolytic → ATP-PCr
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Consider Option C: ATP-PCr → Glycolytic → Aerobic

  • Shows the natural progression of energy systems as intensity/duration increases

Other Options: 

  • A is incorrect: Glycolytic precedes Aerobic system
  • B is incorrect: ATP-PCr is always first system used
  • D is incorrect: Sequence is reversed from actual energy system use

HMS, BM EQ-Bank 165

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

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Sample Answer

  • ATP-PCr provides immediate energy for very high intensity but depletes rapidly within 10 seconds
  • Glycolytic system produces more ATP but takes longer to activate, sustaining high intensity for 30-90 seconds
  • ATP-PCr has no by-products while glycolytic produces lactic acid causing fatigue
  • Both systems can be trained for greater capacity but through different intensity protocols
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Sample Answer

  • ATP-PCr provides immediate energy for very high intensity but depletes rapidly within 10 seconds
  • Glycolytic system produces more ATP but takes longer to activate, sustaining high intensity for 30-90 seconds
  • ATP-PCr has no by-products while glycolytic produces lactic acid causing fatigue
  • Both systems can be trained for greater capacity but through different intensity protocols

HMS, BM EQ-Bank 164

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

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Sample Answer

  • High intensity interval training increases ATP-PCr stores and enzyme activity for immediate energy production
  • Training at lactate threshold improves lactate buffering capacity and tolerance during glycolytic system use
  • Aerobic training at moderate intensities increases mitochondrial density and oxygen utilisation
  • Varied intensity training improves overall energy system efficiency and interaction between systems
  • Specific intensity training leads to specific metabolic adaptations within targeted energy system
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Sample Answer

  • High intensity interval training increases ATP-PCr stores and enzyme activity for immediate energy production
  • Training at lactate threshold improves lactate buffering capacity and tolerance during glycolytic system use
  • Aerobic training at moderate intensities increases mitochondrial density and oxygen utilisation
  • Varied intensity training improves overall energy system efficiency and interaction between systems
  • Specific intensity training leads to specific metabolic adaptations within targeted energy system

HMS, BM EQ-Bank 163

Explain how the intensity of exercise influences the predominant energy system used.   (3 marks)

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Sample Answer

  • High intensity activities (80-100% effort) predominantly use ATP-PCr system for immediate energy in first 10 seconds
  • Moderate-high intensity activities (60-80% effort) utilise glycolytic system for activities lasting 10 seconds to 2 minutes
  • Lower intensity activities (below 60% effort) rely on aerobic system which can sustain activity for extended periods
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Sample Answer

  • High intensity activities (80-100% effort) predominantly use ATP-PCr system for immediate energy in first 10 seconds
  • Moderate-high intensity activities (60-80% effort) utilise glycolytic system for activities lasting 10 seconds to 2 minutes
  • Lower intensity activities (below 60% effort) rely on aerobic system which can sustain activity for extended periods

HMS, BM EQ-Bank 162 MC

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

  1. Glycolytic → ATP-PCr → Aerobic
  2. Aerobic → ATP-PCr → Glycolytic
  3. ATP-PCr → Aerobic → Glycolytic
  4. ATP-PCr → Glycolytic → Aerobic
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Show Worked Solution

Consider Option D:  ATP-PCr → Glycolytic → Aerobic

  • Shows the natural progression of energy systems as intensity/duration increases

Other Options:

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

HMS, BM EQ-Bank 161 MC

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

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

Consider Option B:  Accumulation of lactic acid

  • Lactic acid accumulation during high intensity glycolytic system use causes fatigue

Other Options:

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

HMS, BM EQ-Bank 160 MC

A 100 m sprint athlete is performing at maximal intensity. Which energy system would predominantly be utilised in the first 10 seconds of the race?

  1. ATP-PCr
  2. Glycolytic
  3. Aerobic
  4. ATP-PCr and Aerobic
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Consider Option A:  ATP-PCr

  • ATP-PCr system provides immediate energy for high-intensity activities lasting 0 – 10 seconds.

Other Options:

  • B is incorrect: The Glycolytic system becomes predominant after 10-30 seconds
  • C is incorrect: Aerobic system takes several minutes to become predominant
  • D is incorrect: These systems don’t predominantly work together in first 10 seconds

HMS, BM EQ-Bank 145

Compare the by-products and recovery rates of the ATP-PCr and Lactic Acid energy systems.   (4 marks)

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Sample Answer

  • ATP-PCr system produces creatine and phosphate as by-products which do not cause fatigue
  • Recovery is rapid with 70% restored in 30 seconds and full recovery in 2-3 minutes
  • Lactic acid system produces lactic acid as a by-product which causes muscular fatigue
  • Recovery takes longer, requiring 1 hour to remove 95% of accumulated lactic acid
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Sample Answer

  • ATP-PCr system produces creatine and phosphate as by-products which do not cause fatigue
  • Recovery is rapid with 70% restored in 30 seconds and full recovery in 2-3 minutes
  • Lactic acid system produces lactic acid as a by-product which causes muscular fatigue
  • Recovery takes longer, requiring 1 hour to remove 95% of accumulated lactic acid

HMS, BM EQ-Bank 144 MC

Which row correctly identifies the fuel source and duration of the ATP-PCr energy system?

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Consider Option B: Creatine Phosphate 0 – 10 seconds

  • CP is the fuel source and system operates 0 – 10 seconds

Other Options:

  • A is incorrect: Glucose is fuel for glycolytic system
  • C is incorrect: Fatty acids fuel aerobic system
  • D is incorrect: Duration is wrong for ATP-PCr system

HMS, BM EQ-Bank 142 MC

A sprinter runs 100m in 10.2 seconds. Which energy system would be the predominant source of ATP during this performance?

  1. ATP-PCr
  2. Glycolytic (Lactic Acid)
  3. Aerobic
  4. Both ATP-PCr and Aerobic
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Show Worked Solution

Consider Option A: ATP-PCr

  • The ATP-PCr system is dominant for high-intensity activities lasting 0-10 seconds

Other Options:

  • B is incorrect: The Lactic Acid system dominates from 10-60 seconds
  • C is incorrect: The Aerobic system is for longer duration activities over 2 minutes
  • D is incorrect: While there is some overlap, ATP-PCr clearly dominates this short duration

HMS, BM EQ-Bank 5 MC

A marathon runner is competing in a 42.2km event.

What is the likely duration their body will predominantly use the aerobic energy system?

  1. 90 seconds
  2. 10 minutes
  3. 60 minutes
  4. 180 minutes
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Show Worked Solution
  • Aerobic system is dominant for activities lasting longer than 3 minutes
  • Marathon running is a prolonged endurance event typically lasting 2-4 hours
  • Aerobic energy system only system capable of sustaining continuous energy production for several hours
  • Uses oxygen to break down fuel sources efficiently for extended performance

HMS, BM 2022 HSC 1 MC

An athlete's body is using the lactic acid energy system.

What is the likely duration of their performance while using this system?

  1. 6 seconds
  2. 60 seconds
  3. 6 minutes
  4. 60 minutes
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Show Worked Solution

Considering all options:

    • Option A: 6 seconds – Too short, this would be ATP-PCr system   ×
    • Option B: 60 seconds – This fits within the lactic acid system’s duration   
    • Option C: 6 minutes – Too long, would have shifted to primarily aerobic system  ×   
    • Option D: 60 minutes – Far too long, this is deeply into aerobic system  ×