Assessment Task 2  

 
Assessment Task Title:​ Short Answer Questions and Case Study 
 

Assessment conditions:​ The questions can be completed in own time.

ASSESSMENT TASK 2:  

 
   
Question /  Student Response 
Item Number 
1. 1. Choose three weight-training exercises. List the variations in the way these exercises may be performed and
how these changes will change muscle force output.

BAR SQUAT - can be performed traditionally with barbell in squat rack or performed on a hack squat machine or
with kettle bell
BAR ROW - performed traditionally with a straight bar but can be performed with dumbbells, t-bar or machine
variation.
BARBELL CURL - performed traditionally with a barbell but can be performed with dumbbells, preacher machine
or cables.

Changing the variation of exercises such as the barbell squat to hack squat and serve to isolate the targeted
muscle group such as quads. Hack squat allows a different plane of motion which in turn can serve to allow you
to move more weight.

A barbell row variation such as a dumbbell row can serve to change the range of motion resulting in less muscle
force being able to output

A barbell Curl variation such as a dumbbell curl can serve to change the range of motion resulting in more
muscle force being able to output
2. 2. Choose three exercises that strengthen the quadriceps. Analyse the differences in muscle force output
between these exercises. State why these differences have occurred (consider the type of machine, positioning
of body parts, other muscles involved, resistance equipment and the type of muscle contraction).

- ​Lunges 
Force output is increased due to being predominantly high. It’s a single leg exercise that works your hips, glutes,
quads, hamstring and core. You need proper balance to perform right.
- ​Leg extension 
Isolation exercise and the force output is high in the quads.
- ​Squats  
Compound exercise and the force is distributed between the quads, hamstrings and glutes.
3. Explain the role of the endocrine system and any changes that may occur due to training.
The endocrine system is the collection of glands that produce hormones that regulate metabolism,
development, growth, tissue function, reproduction, sleep, sexual function and mood. During exercise, the
pituitary gland releases human growth hormone which tells the body to increase bone, muscle and tissue
production. The thyroid gland sends out hormones that regulate the body’s temperature, heart rate and blood
pressure.
4. Explain the role of the nervous system and any changes that may occur due to training.
The nervous system is a highly complex group of nerves and specialized cells known as neurons, that transmit
signals between different parts of the body. The somatic system consists of nerves that connect the brain and
spinal cord with muscles and sensory receptors in the skin. When you participate in regular exercise, you lower
the stress load on your body in numerous ways, including reduction of your blood pressure and lower levels of
harmful LDL cholesterol, increasing your levels of helpful HDL cholesterol and improving your blood flow and
basic heart function.

5. List the adaptations that occur in the body as a result of middle-distance running (5–10 km).
The list of adaptations that occur in the body for a middle distance runner 5-10 km are:
● Increase cardiac output
● Decreasing breathing
● Increase VO2 max
● Decreasing heart rate

6. What muscle fibre adaptations are likely to occur as a result of:

1. strength training (high weight, low repetitions) 

- Hypertrophy. Respective muscle fibre types.
2. endurance-based resistance training (low weight, high repetitions) 
- Muscle fibre type 2. Slow twitch muscle fibres and develop resistance to fatigue
3. aerobic training 
- Muscle atrophy. The body will adapt to the oxygen and energy that is required to function at the
intensity level of physical fitness.

7. Why is the digestive system important for producing energy?

The digestive system is important because your body requires nutrients from food and drink to work
properly and stay healthy. Your digestive system breaks down nutrients into parts small enough for your body to
absorb and use for energy, growth, and cell repair.

8. What is the role of ATP in creating movement?

The role of ATP in creating movement is to bind the myosin, moving it to a high-energy state changing the
position of the myosin head position for a ready to bind to actin if the sites are available causing muscles to
contract.

9. ​ What are the limiting factors to continued exercise?

Limiting factors for continuing to exercise could be injuries, lack of motivation and or lack of discipline

10. Explain why it is important to have cartilage at the ends of long bones.
It is important to have cartilage at the end of long bones because it proves a smooth, lubricated surface for low
friction articulation and transmit loads to the underlying subchondral bone. It’s a flexible connective tissue for
bones.

11 Peter is a 20-year-old male sprint swimmer who participates in a strength resistance-training program four times
per week. Kim is a 25-year-old female 10km runner. Kim runs approximately 70 km per week while training for
competition. Research and discuss the implications of both sports lifestyles on bone strength.

● Impact on bone strength - have positive impact on bone quality and strength
● Swimming
● Strength resistance training
● Running

Peter the swimmer. Swimming is not the ideal exercise for improving bone strength due to it not being a
weight-bearing activity. Swimming is a relatively low Impact on bone strength.
 Swimming does not add significant amounts of density to your bones, it does build cardio endurance and
muscle and increased muscle mass leads to bone formation.
Strength resistance training can help peter develop into a stronger swimmer who can use their more power
when swimming.
Running and swimming are both workouts that use aerobic and anaerobic energy systems. Improvement in
performance in the water by cross training with dry land workouts. Add running to your workout can also help
prevent overuse injuries you could get from swimming.

12 Jan is 25 years old and gave birth to her first child six months ago. She experienced mild lower back pain
during her pregnancy, which has failed to subside since the delivery of her baby. Her physiotherapist has
recommended that she commence a strengthening program for the muscles supporting her lower back.
Research suitable exercises for Jan to achieve her goals, assuming that the physiotherapist supports this
approach.

Exercise   Comment  
Bridges The gluteus maximus is one of the most important muscles in the body, and
keeping it strong can help support the lower back.
Doing a knee-to-chest Doing a knee-to-chest stretch can help elongate the lower back, relieving
stretch tension and pain.
The lower back The lower back rotational stretch can help relieve tension in the lower back
rotational stretch and trunk. It also gently works the core muscles to improve stability.

Lying lateral leg lifts Lying lateral leg lifts work the hip abductor muscles. These muscles support
the pelvis and can help reduce strain on the back.
Superman Weak back extensors can reduce spinal and pelvic support.
The pelvic tilt The pelvic tilt exercise can release tight back muscles and keep them
flexible.

Wendy is a 35-year-old female with increased thoracic kyphosis that she feels has developed over the past 12
13. months. She experiences neck and thoracic pain at work when working at a computer for at least four hours per
day. Her doctor has eliminated any other serious causes for this pain and has recommended that Wendy focus
on improving her posture. The doctor has identified that the following muscles require an endurance-training
program to cope with her workload: rhomboids, posterior deltoid, middle- to- lower trapezius, erector spinae,
transverse abdominus and internal oblique. The doctor has also identified the following muscles that will require
a stretching program: iliopsoas, pectorals, upper trapezius and anterior deltoid. Provide Wendy with a home
exercise program to help improve her posture.

5 mins of stretching before exercising.

Rear delt flys with dumbbells for the rhomboids 3x12 sitting on the edge of the bench
Incline reverse dumbbell fly for the posterior deltoid 3x12 laying flat on the bench
Farmer’s walk with dumbbells for middle- to- lower trapezius 3x12 holding the dumbbell and walk
Hyperextension with a exercise ball for the erector spinae 3x12 laying flat on an exercise ball
Plank for 60 secs for transverse abdominus 3 sets
Russian twist with a dumbbell or medicine ball for internal oblique 3x12 sit on floor and rotate sideways

Stretching program -
Bride pose for psoas to strengthen the iliopsoas, hold 10 secs, gradually increase the time
Door chest stretch to strengthen the pectorals, hold for 30 secs, gently push chest forward
Ear to shoulder stretch for upper trapezius, hold for 30 secs, Increase pressure slowly
Arm across chest stretch for anterior deltoid for 15 secs 4 times, hold to moderate pain
14. Choose four of the disorders listed in the common body system disorders document available in additional
resources and consider the potential contra-indications and precautions, then answer the following questions
for each disorder:

Four disorders in the common body system are:

● Alzheimer’s disease - place medications in a locked drawer, remove tripping hazards and watch the
temperature of water and food.
● Bell’s palsy - warm, moist towel over your face to relieve pain, facial massage and physical therapy
exercises for facial muscles.
● Epilepsy - Should avoid heavy alcohol use, other drugs that interfere with medications and get more
sleep.
● Multiple sclerosis - should avoid foods in saturated fat, full-fat dairy products and caffeine and alcohol.
a) What lifestyle changes might you suggest to this client?
● Exercise regularly
● Plenty of sleep
● Eat healthy
b) What referral plan would you implement?
https://www.betterhealth.vic.gov.au

15. . Summarise the factors that affect bone strength and development.
Answer – F​ actor affecting bone strength   Positive or negative effect on bone strength  
Calcium intake Calcium is a mineral that helps bones stay strong.
The bones deteriorates when not enough calcium.
Weight-bearing exercise, such as running Weight-bearing and resistance exercises are the
best for your bones. Weight-bearing exercises
force you to work against gravity
Sedentary lifestyle Being physically active is vitally important in
preventing major disease and in keeping bones
healthy so as to avoid or minimise the risk of
fractures
Alcohol Heavy alcohol use can affect bone health and
increase the risk of osteoporosis later in life.
Menopause Women can lose up to 20% of their bone density
in the five to seven years after the menopause.
Resistance exercise Increased bone density and strength and reduced
risk of osteoporosis
Fracture A fracture is a break or a crack in a bone, when
force exerted against a bone is stronger than the
bone can structurally withstand.​Broken bones
take around four to eight weeks to heal,
depending on the age and health of the person
and the type of break.

16. Research the factors that may inhibit muscle contraction and promote muscle fatigue

One of the main things that will inhibit muscle contraction is the buildup of lactic acid during aerobic exercise.
Lactic acid will inhibit the body's ability to break ATP down into ADP and therefore restrict the amount of
useable energy available to the muscle.