1. FITNESS TESTS
 Briefly describe (dot points) the
procedure used by you while completing
each of the 3 fitness tests
 Name 2 specific sporting examples each
test would be suited to. (which athletes
would perform which test)

2. Phosphate Recovery Test
 Performers must complete 8x7sec sprints
departing every 30sec (23sec recovery).
 Each sprint is to be completed at
maximal/100% intensity.
 Performer scores points indicated by the
last cone passed after the 7sec mark.
 Performers use the scores recorded and
put them into a formula to determine their
Percentage Decrement Score (the lower
the % the better the result)

3. 20m Shuttle Run Test (Beep
Test)
 Performers run between 2 parallel lines 20m apart,
getting from one line to the other in the designated
time period noted by the BEEP on the CD.
 Performers turn/pivot on the line and head back to
the start, they must reach that before the next
BEEP.
 As the test progresses, new levels are reached
resulting in less time allowed to reach each line
before the BEEP (intensity and speed ↑)
 Performers run until exhaustion and are eliminated
from the test when they fail to reach the line before
the BEEP on 2 consecutive occasions.

4. Shuttle Run Test
 Performer is required to run up to and back
from the free throw line, half court, far free
throw line and far end of the court.
 Each trial is to be done at maximal/100%
intensity (as fast as possible).
 Record the time it takes to complete the
run/trial.
 The run is repeated 4 times with 2mins rest
between each trial.

5. ENERGY SYSTEMS
1. For each of the fitness tests completed in
class name the predominant energy
system and explain why it would be
predominant (remember key terms!).
2. For each of the energy systems list the
fuel source(s), ATP resynthesis rate (in
terms of how rapid compared to other
systems) and yield of ATP per molecule
(how much ATP is produced per molecule
of fuel source).

6. 1 Phosphate Recovery Test:
- Predominant system = ATP-PC system
- Explanation = Maximal intensity (100% effort) with
the duration of repetition being 7 seconds.
20m Shuttle Run Test:
- Predominant system = Aerobic energy system
- Explanation = Sub-maximal intensity for the majority of
test with duration being greater than 4mins.
Suicide Run Test:
- Predominant System = Anaerobic glycolysis/Lactic
Acid system
- Explanation = Maximal intensity (100% effort) sprint
with a duration of 30-45 seconds.

7. 2  ATP-PC system
Fuel = Phosphocreatine
ATP Resynth Rate = Most/Very Rapid
ATP Yield = 0.7 (or <1) molecule.
 Anaerobic system
Fuel = Glycogen/Glucose
ATP Resynth Rate = Rapid
ATP Yield = 2-3 molecules.
 Aerobic system
Fuel = CHO (glucose) and Fats (FFA)
ATP Resynth Rate = Slow
ATP Yield = 38 molecules per molecule of
glycogen and over 100 molecules per molecule
of fats.

8. FATIGUE AND RECOVERY
1. Identify the fatigue mechanisms that
would occur during/after each test and
briefly explain how they may affect
performance.
2. List and briefly explain all recovery
strategies covered in class.

9. 1  Phosphate Recovery Test:
- Depletion of PC stores due to insufficient recovery time
results in lower PC stores for the next sprint and a higher
reliance on the anaerobic system which cannot supply
energy for ATP resynthesis at the same rate as the ATP-PC
system, resulting in a decrease in performance. Also a build
up of hydrogen ions and Pi (metabolic by-products) occurs
which may cause fatigue and result in further performance
decreases.
 Suicide Run Test:
- Build up of metabolic by-products (most notably hydrogen
ions) due to the muscles relying predominately on the
anaerobic glycolysis (LA) system to provide energy. These
by-products negatively affect muscular contractions. As there
is not sufficient recovery time between efforts to remove
these by-products they build up and their affects become
more evident resulting in a decrease in performance times.
 20m Shuttle Run Test (Beep Test):
- Depletion of glycogen stores due to the muscles relying on
the aerobic system for energy resulting in the “hitting the
wall” phenomenon and causing performance to decrease.
Also ↑ Body temp causing dehydration and blood flow away

10. 2
 Active Recovery = involves moving/exercising with a greatly reduced
workload. This helps to prevent venous pooling and moves blood
through the muscles providing oxygen to aid in the removal of
metabolic by-products.
 Passive recovery = recovering by completely resting the muscles or
via very slow exercise (walking pace). This strategy is used to help
fully replenish PC stores in muscles.
 Fluid replenishment = water & sports drinks consumed both during
and after exercise to help with rehydration, replacement of lost
electrolytes and replenishment of glycogen stores
 Massage = receiving massage treatment during/after exercise on the
predominantly used muscle groups. This strategy aids in the removal
of metabolic by-products (increasing blood flow), decreases muscle
tension/stiffness and reduces the impact of DOMS.
 Compression Garments = wearing compression garments (e.g.
Skins) during and after exercise. The wearing of such garments
enhances blood flow (↑oxygen & nutrients, remove MB by-
products), reduces venous pooling and the severity of DOMS.
 Hydrotherapy = this strategy involves the use of water in post-
exercise recovery. Examples include contrast water therapy (hot/cold
baths), cryotherapy (cold), thermotherapy (heat) and pool/beach
sessions. These methods all help ↑ blood flow to muscles (by-product
removal) and prevent venous pooling.

11. ACUTE RESPONSES TO
EXERCISE
 For each of the completed fitness tests
name 2 cardio, respiratory and muscular
acute responses that may occur (try not
to repeat responses where possible).

12. RESPIRATORY CARDIOVASCULAR MUSCULAR
↑ Heart Rate (HR) ↑ Motor Unit Recruitment
↑ Ventilation (V)
↑ Stroke Volume (SV) ↑ Blood Flow to Working
↑ Tidal Volume (TV) ↑ Cardiac Output (Q) Muscles
↑ Respiratory Rate ↑ Venous Return ↑ Body Temp
(RR)
↑ a-vO2 Difference ↑ Lactate Production
↑ Diffusion ↑ Oxygen
Consumption ↓ Intramuscular
Substrate Levels (↓ fuel
↓ Blood Volume sources)
V = Amount of air breathed in/out per min
TV = Amount of air inspired/expired per breath
RR = Number of breaths taken per minute
SV = Amount of blood pumped out by left ventricle per beat
Q = Amount of blood pumped out of heart per min