All Systems Go!
Answers to Questions
1.
Biceps & Triceps; Quadriceps & Hamstrings; Gastrocnemius & Tibialis Anterior; Abdominals & Erector Spinae
2.
The brain sends nerve impulses to motor units. When nerve impulses are stronger, more motor units are activated
and more muscle fibres will contract leading to a more powerful contraction. For a task requiring minimal amounts
of strength, only a small amount of muscle fibres will be activated. The greater the frequency of impulse arrival at
muscles, the greater the force that will be developed at that site.
3.
B = Muscle; C = Fibre Bundle; D = Muscle Fibre; E = Myofibrils
4.
Refer diagram below:
5.
(EXT)
(i)
concentric,
(ii)
eccentric
6.
True
7.
(i) ATP-PC & Lactic Acid
(ii) Aerobic
8.
Refer table below:
Sporting Examples
Fibre Type
Fast twitch
Slow Twitch
9.
100m sprint
Basketball rebound/lay-up
Shot Put
Javelin
Overhead mark in football (must be explosive)
Marathon
Archery
Cross country Skiing
Endurance swimmers (English Channel)
Distance runners (must be extended nature)
A – higher proportion of white (Fast Twitch) fibres
10. Refer table below:
FUNCTIONAL CHARACTERISTIC
Myoglobin content
Triglyceride stores
Glycogen stores
Mitochondrial density
Capillary density
Oxidative enzymes
PC stores
Contraction time
Fatigability
Force of contraction
Relaxation time
SLOW TWITCH
high
high
high
high
high
high
low
slow
low
low
slow
FAST TWITCH
low
low
low
low
low
low
high
fast
high
high
fast
11. ADENOSINE-P-P-P  ADENOSINE-P-P + ENERGY FOR MOVEMENT + Pi
This can be reversed so that when PC combines with ADP it reforms ATP
12. About 10 seconds worth.
13. Increase the size of the muscle = muscular hypertrophy primarily via anaerobic training.
14. (i) pasta, bread, rice, cereals, fruits, honey;
(ii) A small store of glycogen occurs at the muscles; a larger store at the liver (about 2 hours worth).
15. Aerobic glycolysis = sufficient oxygen to break down glycogen aerobically (typically using the aerobic energy
system) with tolerable by products such as CO2 and H2O. Exercise can continue for extended periods until glycogen
stores start to deplete 2/3 hours..
Anaerobic glycolysis = insufficient oxygen to break down glycogen aerobically (typically using the Lactic Acid
system) with toxic by product being lactic acid. Exercise intensity must drop to allow more oxygen to be supplied to
enable some lactic acid to be broken down.
16. The anaerobic threshold is the point during exercise when lactic acid begins to accumulate. This is commonly
accepted to occur when exercise intensity exceeds 85% max heart rate. This can be increased up to a maximum
value of 90% max heart rate as a result of extended aerobic training.
17. Symptoms are “felt”: heaviness of limbs; pain; numbness/jelly-like feeling of limbs
18. (i) PC is immediately available at the muscles whereas several complex chemical reactions need to occur before
energy can be supplied by the Lactic Acid system;
(ii) Once again, many more complex reactions including the Kreb’s cycle need to occur to liberate energy
aerobically
(i) Carbohydrates require the lowest amount of oxygen to liberate energy when compared to other food fuels, which
means
more
oxygen
is
available
for
supply
to
working
muscles;
(ii) This occurs when all carbohydrates have been depleted ( 2+ hours) or under conditions of rest/low intensity exercise;
(iii) Foods high in proteins – fish & red meats & beans & eggs & dairy products and major function they have in our
bodies include growth & repair of cells; hormone and enzyme production.
19. (i) switch from carbohydrates to fats as the fuel source.
(ii) must be working aerobically and intensity decreases because more O2 is needed to supply energy and less
becomes available to working muscles.
(iii) …avoid “hitting the wall” by Carbohydrate loading and carbohydration during event.
(iv) Carbohydrate loading may cause training routines to be modified/interrupted leading up to major event or have
an associated water retention = weight gain per gram of carbohydrate.
20. During the 100-m sprint all three energy systems are being used.
(i) First 5 seconds
(ii) 5+ seconds
(iii) Approx. 10%
(iv) At the 30 second mark.
21. (i)The amount of oxygen getting to muscles.
(ii)When VO2 levels off and there is sufficient oxygen being supplied to meet exercise demands, this condition is
known as steady state.
22. (i) The maximum amount of oxygen that can be taken up, transported and utilised by working muscles per minute –
often expressed as ml/kg/min.
(ii) Heart rate; respiratory rate; gaseous diffusion; stroke volume; cardiac output
(iii) 40-45 ml/kg/min.
(iv) 70-80 ml/kg/min.
(v) Males have several differences which enables them to take in and transport more oxygen to working muscles
than females. These include larger hearts (stroke volumes and cardiac outputs) higher blood volumes (more RBCs to
transport oxygen); larger lungs (high diffusion rates, greater lung capacities).
23. Oxygen Deficit
24. (i) The “rule of thumb” we can use to calculate our maximum heart rate = 220 – age
(ii) 85% x 220 – 20 = 85% x 200 = 170 b.p.m.
(iii) A person with an anaerobic threshold of 90% max heart rate will be able to work at a higher intensity for longer
than a person with a lower threshold, say 85% max heart rate. This is advantageous because the person with the
higher anaerobic threshold can increase their workrate to “surge” or catch up to competitors without accumulating
lactic acid until a higher intensity is surpassed.
25. Fuel depletion (PC, CHO’s, Fats), elevated body temperature, dehydration, redistribution of blood from muscles to
skin’s surface.
26. As the runner takes off and sprints to first the ATP-PC system provides the majority of the energy. In rounding first
and running to second base PC stores are continually depleting and the lactic acid system has had time to increase its
contribution of energy to be the major contributor by the 10 second mark. As the runner keeps going to third and
then home the aerobic system increases its contribution to energy supply and by the time home plate is touched is
the major contributor. All 3 systems work together but in varying amounts – e.g. at first base the ATP-PC system –
90% LA – 10% and O2 – nil; at third base ATP-PC – minimal, Lactic Acid – 70%; O2 – 25-30%.
27. 98% restored in 3 minutes – it can take up to 10 mins for 100%
28. (i) Active recovery = warm down
(ii) Venous pooling occurs when performers rest after a high intensity bout and blood collects in the working limbs
because muscles aren’t contracting around blood vessels (veins). Blood will still return to the heart/lungs but take
twice as long than if facilitated by muscles contracting around veins.
29. Players may possess the “right” (somatotype), components and skills identified by talent scouts but might not be
mentally ready for what is required. Whilst in the elite training setting they may realise they don’t like the game
they’re training for; they might become homesick; they may show poor levels of motivation and commitment to
coaching/training expectations; they may not be able to focus/concentrate sufficiently to bring about optimal
performance; they may not reach optimal arousal levels required to perform at their best.
30. Whichever event is chosen by students – it must be clearly discussed that the PC system is used initially and
depletes (5-10 seconds). The lactic acid system increases its contribution as the PC system is decreasing in its
contribution and the aerobic system is slowly building up to become the major energy contributor by the 30-40
second mark of the activities. The longer the events go, the more heavily reliant upon the aerobic system performers
become. Students should discuss the interplay of the 3 systems at any one point of the activity.
31. Training needs to be specific to the energy systems used, the muscles used and the actions/skills incorporated in the
movements; distances covered and work:rest ratios (if relevant) and physical capabilities of individuals.
32. Warm-ups increase blood flow to working muscles and hence also the supply of oxygen and other fuels required for
muscular contractions. They also take our bodies through movements likely to be experienced during the actual
game and cause muscles/tendons to be stretched appropriately. Increasing muscle temperature allows muscles to
contract quicker and more forcefully without the likelihood of injury occurring.
33. long - term effects.
34. (i) weights, interval, plyometrics
(ii) Increased fibre size; increased ATP/PC & Glycogen stores; increased speed and force of contraction; increased
glycolytic enzymes
35. (i) Continuous, Fartlek, LSD
(ii) Increased fibre size; increased ATP/Glycogen/Triglycerides stores; increased myoglobin & mitochondria = more
oxygen can be taken up; increased capillary density.
36. Increased ventricle size = increased stroke volume; increased cardiac output; increased number of blood vessels
supplying muscles (capillarisation); increased blood volumes= increased haemoglobin & RBC's; decreased blood
pressure.
37. An increased stroke volume means that with each beat the heart pumps out more blood. When working
submaximally the heart needs to beat less often than pre-training to achieve the same result.
e.g. pre-training 100 beats/min x 80 ml/beat = 8000ml/min; post-training 90 beats/min x 90 ml/beat = 8100 ml/min
(lower rate to achieve similar results)
38. Increased ventilation; increased oxygen uptake; increase gas diffusion; increased cardiac output; increased stroke
volume; increased venous return; increased blood flow to working muscles; increase a-VO2 difference; increased
blood pressure; increased muscle temperature; increased enzyme activity; increased fibre recruitment; decreased fuel
sources(ATP/PC/Glycogen/Triglycerides)