SACE Stage 2 Physical Education: Energy Systems, Training Principles and Skill Acquisition
Core concepts you must understand
SACE Stage 2 Physical Education integrates physiology, biomechanics and skill learning. For energy, know the three systems and their interplay: the ATP-PCr (phosphagen) system supplies energy for roughly the first 10 seconds of maximal effort; the anaerobic glycolytic system dominates from about 10 seconds to 1-2 minutes and produces lactate; the aerobic system dominates longer, lower-intensity work and requires oxygen. Understand acute responses (heart rate, ventilation, stroke volume, cardiac output, blood redistribution, temperature) versus chronic adaptations (cardiac hypertrophy, increased capillarisation, mitochondrial density, enzyme activity, blood volume).
Training principles include specificity, overload, progression, reversibility, individuality, variety and recovery. Be able to apply FITT (frequency, intensity, time, type) and calculate intensities: percentage of maximal heart rate, heart-rate reserve (Karvonen) and RPE. Know the difference between continuous, interval, fartlek, circuit and resistance training, and which fitness components each develops. Fitness components split into health-related (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition) and skill-related (speed, agility, power, balance, coordination, reaction time).
Skill acquisition covers classification (open/closed, gross/fine, discrete/serial/continuous), stages of learning (cognitive, associative, autonomous), feedback (intrinsic/extrinsic, knowledge of results/performance), practice distribution (massed/distributed) and transfer of learning.
Traps examiners exploit
- Confusing the dominant energy system with the only system used: all systems contribute; identify the dominant one.
- Mixing acute responses with chronic adaptations.
- Using the Karvonen formula without subtracting age first (heart-rate reserve = maximum heart rate minus resting heart rate).
- Calling a skill 'closed' when the environment is unpredictable.
- Confusing knowledge of results (outcome) with knowledge of performance (technique).
Rule of thumb and worked example
Match the training type to the dominant energy system and the fitness component. Example: a 400 m runner needs speed endurance. Target intensity 85-95% of maximum heart rate using interval training with work-to-rest ratios around 1:2 to 1:3, because the anaerobic glycolytic system dominates and partial recovery is needed between efforts. If maximum heart rate is 200 bpm and resting is 60 bpm, 90% intensity via Karvonen = (200-60) x 0.90 + 60 = 186 bpm.
Key points
- Identify the dominant energy system by duration and intensity.
- Separate acute responses from chronic adaptations.
- Apply FITT and Karvonen calculations accurately.
- Match training methods to fitness components and energy systems.
- Classify skills and select appropriate feedback and practice types.