WACE Physical Education Studies ATAR cheat sheet

Energy systems: ATP-PC (phosphagen) supplies ~10 s of maximal effort, no oxygen, no fatiguing by-products; glycolytic (anaerobic) supplies ~10 s–2 min with lactate accumulation; aerobic (oxidative) supplies sustained effort beyond ~2 min using carbohydrate and fat with oxygen.

Muscle fibre types: Type I (slow twitch) - high capillary density, high mitochondria and myoglobin, fatigue-resistant, low force; Type IIa (fast oxidative glycolytic) - moderate force and fatigue resistance; Type IIb/IIx (fast glycolytic) - high force, fast contraction, rapid fatigue.

Sliding filament theory: a motor neuron releases acetylcholine at the neuromuscular junction, calcium is released from the sarcoplasmic reticulum, calcium binds troponin, tropomyosin shifts to expose actin binding sites, myosin heads form cross-bridges, ATP is hydrolysed to power the power stroke, and filaments slide so the sarcomere shortens (H zone and I band narrow; A band unchanged).

Cardiac output formula: Q = HR × SV (L/min). Stroke volume rises with training, so trained athletes reach a given Q at a lower heart rate; maximal heart rate is commonly estimated as 220 − age.

Fick equation for oxygen uptake: VO2 = Q × (a−vO2 difference), i.e. cardiac output multiplied by the arteriovenous oxygen difference.

Training principles: overload (training stimulus above habitual load), progression (gradual increase), specificity (adaptation matches the training mode), reversibility (detraining occurs without stimulus), individuality, and recovery (adaptation occurs during rest).

FITT principle for designing programs: Frequency (sessions per week), Intensity (e.g. % 1RM, % HRmax, RPE), Time (duration), Type (mode of exercise).

Acute responses to exercise: increased heart rate, stroke volume, cardiac output, ventilation and tidal volume, redistribution of blood flow to working muscle, sweating and vasodilation for thermoregulation, and increased lactate at high intensity.

Chronic adaptations: cardiac hypertrophy and increased stroke volume and capillary density; increased mitochondrial number and oxidative enzymes; increased blood volume and red cell mass; muscle hypertrophy with resistance training; increased tendon and ligament strength.

Newton's laws applied to movement: first law (inertia) - a body remains at rest or in uniform motion unless acted on by a net external force; second law - F = ma, so acceleration is proportional to net force and inversely proportional to mass; third law - every action has an equal and opposite reaction (ground reaction force in running and jumping).

Projectile motion: horizontal and vertical components are independent; gravity acts only on the vertical component (≈9.8 m/s² downward); range depends on projection velocity, angle and relative height of release; the optimum angle for maximum range on level ground is 45° (lower when release height exceeds landing height).

Levers: first class (axis between effort and load, e.g. neck extension), second class (load between axis and effort, e.g. calf raise - mechanical advantage), third class (effort between axis and load, e.g. biceps curl - most common in the body, favours speed and range over force).

Stability and balance: stability increases with a larger base of support, a lower centre of gravity, and the centre of gravity being positioned over the base; balance is dynamic (during motion) or static (stationary).

Force summation: total force is maximised by sequencing segments from large, proximal muscles to small, distal muscles, with each segment adding velocity and the final segment reaching peak velocity at contact or release.

Skill classification continua: open vs closed (environment variability), gross vs fine (muscle groups used), discrete vs serial vs continuous (beginning and end points), and externally paced vs self-paced.

Stages of motor learning (Fitts and Posner): cognitive (conscious, error-prone, needs demonstration and feedback), associative (refining technique, fewer errors, practice-specific), autonomous (automatic, low attention demand, able to attend to tactics).

Feedback types: intrinsic (from the performer's own senses) vs extrinsic/augmented; knowledge of results (outcome) vs knowledge of performance (technique); positive, negative and neutral feedback; feedback frequency and timing affect learning.

Guidelines for practice: massed vs distributed practice, whole vs part practice (part when the skill is low in complexity and high in organisation), blocked vs random practice (random improves retention and transfer), and mental rehearsal as a supplement to physical practice.

Lactate threshold: the exercise intensity at which blood lactate begins to accumulate faster than it is cleared; training at or near this intensity raises the threshold and improves endurance performance.

VO2max: the maximum rate of oxygen consumption (mL/kg/min); it is limited by central factors (cardiac output, oxygen delivery) and peripheral factors (muscle oxidative capacity) and is a key predictor of aerobic performance.

Body composition: BMI = mass (kg) / height (m)²; body fat percentage is estimated by skinfolds, bioelectrical impedance or DXA; BMI does not distinguish fat from lean mass, so it is limited for athletes.

Nutrition: carbohydrate is the primary fuel for high-intensity work and is stored as glycogen in liver and muscle (~2000 kcal total); protein supports repair and hypertrophy (commonly 1.2–2.0 g/kg/day for athletes); fat is the dominant fuel at low intensity.

Hydration and thermoregulation: sweat loss is estimated by weighing before and after exercise (1 kg loss ≈ 1 L fluid); evaporation of sweat is the main heat-loss mechanism; heat acclimatisation increases sweat rate and plasma volume and lowers sodium loss.

Performance-enhancing substances and methods are prohibited under the WADA Code, which lists substances and methods across categories including anabolic agents, peptide hormones, beta-2 agonists, diuretics and masking agents, and prohibits use in and out of competition as specified.

Fitness testing: field tests (e.g. 20 m multistage shuttle run, vertical jump, sit-and-reach, 30 m sprint) are practical and sport-specific but less precise than laboratory tests (e.g. treadmill VO2max, isokinetic dynamometry); validity, reliability and objectivity determine test quality.

Injury management: immediate care follows the RICER protocol - Rest, Ice, Compression, Elevation, Referral - with ice applied for short periods and not directly to skin; return to play follows graduated loading and medical clearance.

Sports injury risk factors are intrinsic (age, previous injury, biomechanics, fitness, flexibility) or extrinsic (training load, surface, equipment, footwear, environment); load management errors are a common cause of overuse injury.

Command words: 'state' or 'identify' requires a brief fact; 'describe' requires characteristics or features; 'explain' requires a cause-and-effect link (use 'because' or 'therefore'); 'compare' requires both similarities and differences; 'evaluate' or 'discuss' requires a judgement supported by evidence.

Mark allocation rule: one mark is typically awarded per distinct, accurate point; the number of marks signals the number of separate points required, so a four-mark question needs four identifiable ideas.

Data interpretation: read axis labels and units before quoting values; calculate a rate of change as (final − initial) / time; describe trends (increase, plateau, decrease) before explaining the physiological cause.

Graph patterns to recognise: heart rate rises rapidly then plateaus at steady state during submaximal work and continues rising during maximal work; lactate stays near baseline then rises sharply past the lactate threshold; VO2 reaches a plateau at VO2max.

Extended-response structure: define the key terms, state the relevant principle or formula, apply it to the specific scenario given in the question, then link back to performance or the outcome asked about.

Calculations commonly required: cardiac output (HR × SV), BMI (mass/height²), work (force × distance), power (work/time), mechanical advantage (effort arm/load arm), and percentage change ((new − old)/old × 100).

When a question supplies a scenario (e.g. a 400 m runner, a netball shooter), answers must use the specific sport and movement context rather than generic statements, because marks are awarded for application.

Units must be stated with numerical answers (L/min for cardiac output, mL/kg/min for VO2max, W for power, N for force, m/s for velocity); omitting units can lose a mark.

If a question asks for a program or intervention, include the FITT components and justify each choice against the athlete's stated goal, current fitness and the relevant training principle.