1.

Interval training is a popular method of training. Describe an interval training session designed to improve maximal strength. Explain the benefits that interval training has over other methods of training.
[5]

2.

Explosive strength (sometimes referred to as elastic strength or power) is important for anaerobic athletes such as sprinters. Outline the relevant guidelines that a sprinter needs to consider in developing explosive strength and apply these guidelines to one explosive strength training session.
[6]

3.

The table below describes the predominant energy system being used in a 100 m sprint. Identify the missing information X and Y. Type of reaction Anaerobic Fuel used PC Site of reaction X Controlling enzyme Y

At the end of the race, the performers body enters EPOC (excess post exercise oxygen consumption). Describe the a lactacid component of EPOC.
[5]

Identify and define the type of strength most relevant to a 100 m sprinter. Design a weight training programme to improve this type of strength.
[6]

Clayesmore School

4.

A performer carries out a number of fitness tests. The table gives the results of some of these tests. Component of Fitness Test Result Evaluation by comparison with norm tables HIGH VERY GOOD GOOD AVERAGE POOR

Aerobic Capacity Strength Endurance Elastic Strength Maximum Grip Strength Hamstring Flexibility (a)

PWC170 test Abdominal Curl Conditioning test Vertical jump test Test A Test B

PredictedVO2 max = 50 ml/kg/min Stage 6 37 cm 31 kg 15 cm

Identify Tests A and Test B. Describe the method for the PWC170 test used to measure aerobic capacity.
[5]

(b)

Identify and explain four physiological factors related to the heart and skeletal muscle that enable the performer to score so highly on the aerobic capacity test.
[4]

(c)

Describe two types of stretching that could be used to develop flexibility. Explain the physiological changes to skeletal muscle and connective tissue after flexibility training
[6]

5.

Performer A and Performer B each perform two tests designed to evaluate the strength in the rectus abdominis muscle. Results are shown in the table below. Performer A Performer B

Test 1 Maximium number of sit ups in 30 seconds Test 2 Time until exhaustion in Abdominal Curl Sit Up Test

40

18

2 minutes

7 minutes

Identify the type of strength being evaluated and the energy system being used in each of the tests in the table. Suggest reasons why performer A did better in test 1 or why performer B did better in test 2. Design a strength training programme for either performer A or performer B that will develop their weaker type of strength. Explain the physiological adaptations that will occur as a result of this training programme.
[20]

1.

5 marks in total Submax 3 marks (interval training) 1. 2. 3. 4. 5. (Type) Weight training. (Work period 1) 1 6 reps. (Work period 2) 3 5 sets. (Intensity) 1 6RM/70%+ RM (Work-relief ratio) 1 : 3 plus/2-5 minutes

Submax 2 marks (benefits) 6. 7. 8. 9. 10. 11. be used to develop anaerobic and/or aerobic systems. adds variety to a training programme / flexible training method/prevent boredom allows quality / intensity of work to be maintained / more work completed. onset of fatigue is delayed / allows time for recovery / removal of lactic acid / restoration of PC stores. will allow quicker adaptations. allows games players to incorporate sport specific drills.
[5]

Clayesmore School

2.

Explosive/elastic strength/power training session 1. 2. 3. evaluation (of explosive strength) warm-up/stretching/cool down the sprinter should carry out heavy/high intensity weight/resistance training and/or plyometric work/pyramid work/isokinetics

(principle of specificity) 4. 5. 6. 7. emphasise major muscle groups involved in sprinting work on fast twitch muscle fibres stress the ATP/PC energy system/alactic anaerobic phosphogen system try to mimic exercises that are similar to the movements when sprinting

(principle of overload) 8. 9. 10. 11. 12. (weight/resistance) (reps) (sets) 1 10 3 6 75% 100% of maximum strength

(Frequency) 3 week an eccentric contraction followed by a concentric gives a stronger concentric contraction

(recovery) 13. 14. allow for full recovery between sets / 3-5 minutes allow for full recovery between sessions - 48 hours
[6]

3.

2 marks 1: 2: X = sarcoplasm/cytoplasm of the muscle cell Y = creatine kinase

3 marks 3 4 5 6 7 8 9 10 involves restoration of muscle phosphagens/ATP/PC oxygen consumption remains high to allow elevated rates of aerobic respiration energy released continues production of ATP (this ATP) enables PC stores to reform uses up to 4 litres of oxygen takes 2/3 minutes for complete phosphogen restoration 50% of stores are replaced in 30 seconds restoration of myoglobin with oxygen/stores

6 marks Identification (1 mark) 1 dynamic/elastic/explosive strength/power

Definition (1 mark) 2 the ability of neuromuscular system to overcome resistance with high speed of contraction/a combination of strength and speed/rate at which energy is produced

Weight training programme 4 marks

Clayesmore School 5

(specificity) exercise the muscle groups relevant to a 100 m sprinter/use leg press/leg curl/leg extensions/biceps curl/bench press/movement patterns/ FT fibres/ATP-PC system (overload/progression) increase number of sets/reps/decrease rest time/increase intensity/weight/frequency (moderation) do not do too much too soon

4 5

6 7 8 9 10

(frequency) 3-7 times week (but ensure muscle groups are not exercised on consecutive days) (intensity) 75% - 85% of 1RM (sets) 3-6 (reps) 5-10 (rest) 3-5 minutes between sets/work : relief ratio 1 : 3+
[11]

4.

(a)

5 marks in total

2 marks 1 2 test A = hand grip dynamometer test B = sit and reach

3 marks in total sub max 3 marks 1 2 3 4 5 6 7 measure heart rate/using a heart rate monitor cycle (ergometer)/exercise bike subject pedals at (three) consecutive / progressive workloads until heart rate (at that intensity) reaches a steady state first intensity sets heart rate at 100-115bpm / second at 115-130bpm / third at 130-145 bpm / (three) progressive heart rates a heart rate (v exercise intensity) graph is plotted and used to predict the exercise intensity (that would set a heart rate of 170bpm)/max workload

(b)

4 marks in total Answers MUST be explained; Both heart and muscles must be addressed 3 max for either Heart Reason 1 large / strong heart / Explanation able to contract with more force / contractility of
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Clayesmore School

hypertrophy 2 3 low resting heart rate / bradycardia larger stroke volume / (maximal) cardiac output

myocardium improved/increased stroke volume/more blood/O2 pumped/greater efficiency greater efficiency at pumping blood / oxygen (to the working muscles)/exercise at lower heart rate more blood / oxygen pumped (per beat into the systemic circulatory system)/increased efficiency

Skeletal Muscle 4 large myoglobin stores more efficient transport of oxygen from the blood capillaries to the mitochondria/increase store of O2 (in muscles)/delays OBLA allows greater use of aerobic energy/ more ATP/less time spent on anaerobic respiration increases rate of glycogen / fat breakdown (making aerobic system more efficient) more fuel / potential energy available (to break down for ATP resynthesis / energy)/produce large amounts of ATP physiologically more suited to use oxygen/ aerobic / endurance work/greater fatigue resistance More blood/O2 available/increased gaseous exchange

5 6 7

many mitochondria high enzyme activity large stores of glycogen / fats

large number of slow twitch / type 1 muscle fibres Increased number of capillaries

(c)

4 marks in total 2 marks max for each type of stretching only two types to be given credit Sub max 2 (static stretching) 1 2 3 4 static stretching (an active stretch) involves a performer taking joint to a position beyond its point of resistance (a passive stretch) uses a partner to move the joint to a position beyond its point of resistance position is held for 6+ seconds

(ballistic / dynamic stretching) 5 6 7 ballistic / dynamic stretching momentum is used to take a joint through its full range of movement involves swinging / circling / bouncing (PNF / proprioceptive neuromuscular facilitation) 8 PNF / proprioceptive neuromuscular facilitation

Clayesmore School

9 10 11

Partner/performer takes joint to a position just beyond its point of resistance performs an isometric contraction (for 6-10 seconds) muscle is relaxed and stretched again

2 marks in total (muscle becomes longer because) 12 reflex mechanism of muscle spindle occurs at greater range of movement / muscle spindle becomes used to the length of the stretched muscle / stimulus to the stretch reflex is reduced / stretch reflex is increased Increased elasticity
[15]

13

5.

20 marks in total SEE SAMS FOR G453 FOR LEVELS MARK SCHEME METHODOLOGY Indicative content (Explaining tests) (Test 1) 1. 2. 3. 4. Explosive/elastic/dynamic strength/power Energy system = ATP/PC/lactic acid Strength/muscular endurance Energy system = lactic acid / aerobic

(Test 2)

(Scoring better) Either (Performer A scored better in Test 1 because ) 5. 6. 7. more fast twitch / type 2b muscle fibres (in rectus abdominis) high level of explosive/elastic strength/power (in rectus abdominis) more PC/C stores

Or (Athlete B scored better in Test 2 because) 8. 9. 10. 11. more slow twitch/type 1/type 2a muscle fibres (in rectus abdominis) high level of strength endurance (in rectus abdominis) greater capillarisation/myoglobin/glycogen stores/mitochondria greater tolerance to Lactic Acid

Clayesmore School

11

(Training Programme) If performer A chosen: 12. 13. 14. 15. 16. 17. need to develop strength endurance/the ability of the muscle to withstand fatigue / contract repeatedly without tiring F = frequency: (depending on muscle groups used) 2+ times a week I = intensity: 50% - 80% OF 1RM / VO max
2

T = time: 3-6 sets / 10+ reps / 10 secs + T = type of training: circuit/resistance/weight/interval/fartlek (work : relief ratio) 1 : 2

If athlete B chosen: 18. need to develop explosive/elastic strength/power/the ability of the neuromuscular system to overcome resistance with a high speed of contraction / the product of strength multiplied by speed F = frequency: (depending on muscle groups used) 2+ times a week I = intensity: 75% - 100% OF 1RM / VO max
2

19. 20. 21. 22. 23.

T = time: 2-6 sets / 1-10 reps / less than 10 secs T = type of training: circuit/resistance/weight/plyometric/interval (work : relief ratio) 1 : 3+

(Physiological adaptations) 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. muscle hypertrophy / the muscle fibre will increase in size hyperplasia / the muscle fibre splits in two increase in glycogen stores / making aerobic/anaerobic respiration more efficient/increased triglyceride stores increase in tolerance to lactic acid enabling the athlete to work for longer in the lactic acid system remove lactic acid more quickly / recover faster (cardiac Adaptions) heart size / SV/CO increase (vascular adaptions) Increase RBC / increased strength and elasticity of blood vessels (respiratory adaptions) increase lung size/volumes increased strength of ligaments/tendons increase in mitochondria/myoglobin stores (meaning more energy becomes available to the muscle allowing it to work for longer)

34. 35. 36. 37.

increase in aerobic enzyme activity (making the energy release process quicker) increase in capillarisation meaning that blood flow to the muscle is greater (which improves the delivery of oxygen / removal of carbon dioxide) Increased stores of ATP/PC (which means that the efficiency of the ATP/PC system can be maximised) (Neural adaptions) more motor units recruited.
[20]

Clayesmore School

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