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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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Show Worked Solution

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 208 MC

A rower is competing in a 2000 m race lasting 6-8 minutes. What is the predominant energy system used?

  1. ATP-PCr only
  2. Lactic acid only
  3. Aerobic only
  4. Combination of lactic acid and aerobic
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Show Worked Solution

Consider Option D: Combination of lactic acid and aerobic

  • Duration requires both systems working together

Other Options:

  • A is incorrect: Duration too long
  • B is incorrect: Cannot sustain effort
  • C is incorrect: Intensity too high for aerobic only

HMS, BM EQ-Bank 184

Analyse how the three energy systems interact to provide energy during a 1500 m race.   (8 marks)

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Sample Answer

  • As the race begins, the ATP-PCr system provides immediate energy for the explosive start and initial acceleration to race pace within the first 10 seconds.
  • The lactic acid system then becomes increasingly important during the first 400 metres as runners establish position and settle into race pace, contributing approximately 15% of energy requirements.
  • The aerobic system becomes the dominant energy provider after the first lap, delivering approximately 85% of energy needs for the remainder of the race through oxidative phosphorylation.
  • During tactical surges or when overtaking competitors, there is increased contribution from the lactic acid system while the aerobic system continues to operate.
  • Brief reductions in pace allow partial replenishment of ATP-PCr stores which can then be utilised for short bursts of acceleration when responding to competitors’ moves.
  • Accumulated lactic acid from anaerobic glycolysis may begin to impact performance in the final stages of the race if the pace has been too aggressive.
  • The aerobic system’s efficiency in providing energy while clearing metabolic waste products becomes crucial in maintaining race pace through the middle stages.
  • Throughout the race, all three energy systems operate simultaneously with their relative contributions shifting based on pace changes and tactical demands of the race.
Show Worked Solution

Sample Answer

  • As the race begins, the ATP-PCr system provides immediate energy for the explosive start and initial acceleration to race pace within the first 10 seconds.
  • The lactic acid system then becomes increasingly important during the first 400 metres as runners establish position and settle into race pace, contributing approximately 15% of energy requirements.
  • The aerobic system becomes the dominant energy provider after the first lap, delivering approximately 85% of energy needs for the remainder of the race through oxidative phosphorylation.
  • During tactical surges or when overtaking competitors, there is increased contribution from the lactic acid system while the aerobic system continues to operate.
  • Brief reductions in pace allow partial replenishment of ATP-PCr stores which can then be utilised for short bursts of acceleration when responding to competitors’ moves.
  • Accumulated lactic acid from anaerobic glycolysis may begin to impact performance in the final stages of the race if the pace has been too aggressive.
  • The aerobic system’s efficiency in providing energy while clearing metabolic waste products becomes crucial in maintaining race pace through the middle stages.
  • Throughout the race, all three energy systems operate simultaneously with their relative contributions shifting based on pace changes and tactical demands of the race.

HMS, BM EQ-Bank 183

Assess the interplay of energy systems during a 90-minute soccer match.   (6 marks)

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Sample Answer

  • Throughout a soccer match, the ATP-PCr system provides immediate energy for explosive movements like sprinting to beat defenders, jumping for headers and rapid direction changes that occur approximately every 90 seconds.
  • The lactic acid system becomes crucial during sequences of repeated high-intensity efforts such as overlapping runs or pressing sequences that extend beyond 10 seconds.
  • During periods of lower intensity activity like tactical repositioning or walking, the aerobic system dominates, providing over 80% of energy requirements across the full 90 minutes.
  • Natural breaks in play such as throw-ins or free kicks allow partial replenishment of ATP-PCr stores, enabling players to repeatedly perform explosive movements throughout the match.
  • As the game progresses into the later stages, accumulated lactic acid can impair muscle function leading to reduced power output and compromised skill execution.
  • A player’s aerobic fitness level ultimately determines their ability to maintain high-intensity intermittent performance while delaying the onset of fatigue across the full match duration.
Show Worked Solution

Sample Answer

  • Throughout a soccer match, the ATP-PCr system provides immediate energy for explosive movements like sprinting to beat defenders, jumping for headers and rapid direction changes that occur approximately every 90 seconds.
  • The lactic acid system becomes crucial during sequences of repeated high-intensity efforts such as overlapping runs or pressing sequences that extend beyond 10 seconds.
  • During periods of lower intensity activity like tactical repositioning or walking, the aerobic system dominates, providing over 80% of energy requirements across the full 90 minutes.
  • Natural breaks in play such as throw-ins or free kicks allow partial replenishment of ATP-PCr stores, enabling players to repeatedly perform explosive movements throughout the match.
  • As the game progresses into the later stages, accumulated lactic acid can impair muscle function leading to reduced power output and compromised skill execution.
  • A player’s aerobic fitness level ultimately determines their ability to maintain high-intensity intermittent performance while delaying the onset of fatigue across the full match duration.

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.

HMS, BM EQ-Bank 181

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

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Sample Answer

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

Sample Answer

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

HMS, BM EQ-Bank 180

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

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Sample Answer

  • When an impulse from the nervous system triggers muscle contraction, ATP rapidly splits into ADP and Pi releasing immediate energy.
  • During high-intensity activity, creatine phosphate breaks down to release a phosphate molecule which combines with ADP to replenish ATP stores.
  • This energy system can sustain maximal performance for approximately 10-15 seconds before creatine phosphate stores are depleted requiring 3-5 minutes for full recovery.
Show Worked Solution

Sample Answer

  • When an impulse from the nervous system triggers muscle contraction, ATP rapidly splits into ADP and Pi releasing immediate energy.
  • During high-intensity activity, creatine phosphate breaks down to release a phosphate molecule which combines with ADP to replenish ATP stores.
  • This energy system can sustain maximal performance for approximately 10-15 seconds before creatine phosphate stores are depleted requiring 3-5 minutes for full recovery.

HMS, BM EQ-Bank 179 MC

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

  1. ATP-PCr and Aerobic
  2. Lactic Acid and ATP-PCr
  3. Aerobic and Lactic Acid
  4. Equal contribution from all three systems
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Show Worked Solution

Consider Option B:  Lactic Acid and ATP-PCr

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

Other Options:

  • A is incorrect: Aerobic system isn’t dominant in this duration
  • C is incorrect: Aerobic system isn’t significantly involved at this intensity/duration
  • D is incorrect: All systems don’t contribute equally in this event

HMS, BM EQ-Bank 178 MC

A netball player performs a 30-second high-intensity defensive sequence followed by 2 minutes of moderate-intensity play.

Which energy system sequence best represents this activity pattern?

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

Consider Option C: ATP-PCr → Lactic Acid → Aerobic

  • ATP-PCr is first used for the immediate high-intensity defensive moves (0-10 seconds), then the lactic acid system is used for continued high-intensity work (10-30 seconds), and finally the aerobic system is relied upon for the moderate-intensity play (30 seconds onwards).

Other Options:

  • A is incorrect: Aerobic would not be the second system engaged
  • B is incorrect: Lactic acid system would not be first in this sequence
  • D is incorrect: Aerobic would not be first for high-intensity work

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 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
Show Worked Solution

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
Show Worked Solution

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 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 151

Analyse how the availability of different fuel sources affects an athlete's performance in a 90-minute soccer match.   (6 marks)

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Sample Answer

  • The ATP-PCr system provides immediate energy for explosive sprints and tackles in the first few seconds of each high-intensity effort through stored creatine phosphate.
  • During the match, muscle glycogen serves as the primary fuel source, supporting both aerobic activity for general play and anaerobic bursts for sprinting or rapid directional changes.
  • As the match progresses and muscle glycogen becomes depleted, the body increasingly relies on fatty acid oxidation for energy production during lower intensity periods of play.
  • The maintenance of blood glucose levels through liver glycogen breakdown becomes crucial in the latter stages of the match to sustain both physical and mental performance.
  • Players often experience fatigue in the final 15 – 20 minutes of the match due to significant depletion of muscle glycogen stores, resulting in reduced sprint capacity and skill execution.
  • Athletes who engage in carbohydrate loading protocols prior to the match can increase their muscle glycogen stores by up to 50%, thereby delaying the onset of fatigue and maintaining performance intensity throughout the full 90 minutes.
Show Worked Solution

Sample Answer

  • The ATP-PCr system provides immediate energy for explosive sprints and tackles in the first few seconds of each high-intensity effort through stored creatine phosphate.
  • During the match, muscle glycogen serves as the primary fuel source, supporting both aerobic activity for general play and anaerobic bursts for sprinting or rapid directional changes.
  • As the match progresses and muscle glycogen becomes depleted, the body increasingly relies on fatty acid oxidation for energy production during lower intensity periods of play.
  • The maintenance of blood glucose levels through liver glycogen breakdown becomes crucial in the latter stages of the match to sustain both physical and mental performance.
  • Players often experience fatigue in the final 15 – 20 minutes of the match due to significant depletion of muscle glycogen stores, resulting in reduced sprint capacity and skill execution.
  • Athletes who engage in carbohydrate loading protocols prior to the match can increase their muscle glycogen stores by up to 50%, thereby delaying the onset of fatigue and maintaining performance intensity throughout the full 90 minutes.

HMS, BM EQ-Bank 146

Explain how the three energy systems interplay during a 400 m sprint race.   (6 marks)

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Sample Answer

  • First 10 seconds: ATP-PCr system dominates providing immediate energy for explosive start
  • 10-30 seconds: Glycolytic system becomes predominant as ATP-PCr depletes
  • 30-60 seconds: Continued dominance of glycolytic system with increasing aerobic contribution
  • Systems operate simultaneously but with varying contributions throughout race
  • Accumulation of lactic acid leads to fatigue in final stages
  • Recovery requires replenishment of ATP-PCr stores and removal of lactic acid
Show Worked Solution

Sample Answer

  • First 10 seconds: ATP-PCr system dominates providing immediate energy for explosive start
  • 10-30 seconds: Glycolytic system becomes predominant as ATP-PCr depletes
  • 30-60 seconds: Continued dominance of glycolytic system with increasing aerobic contribution
  • Systems operate simultaneously but with varying contributions throughout race
  • Accumulation of lactic acid leads to fatigue in final stages
  • Recovery requires replenishment of ATP-PCr stores and removal of lactic acid