Unit 4: Training to improve physical performance and health

5 dot points, in syllabus order. Each dot point has a focused answer, with exam-style questions and worked answers where available.

How is training implemented effectively to improve fitness?

Recovery strategies (active recovery, passive recovery, hydration, nutrition, sleep, cold water immersion, compression, massage), the physiological basis for each, and how a coach selects recovery strategies appropriate to the energy systems used and the demands of the training session

Recovery strategies. Covers active and passive recovery, hydration, nutrition, sleep, cold water immersion, compression and massage with physiological mechanisms, evidence-based prescriptions, and worked AFL, netball and athletics examples.

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Training methods (continuous, fartlek, interval, high-intensity interval training, resistance, plyometric, flexibility and circuit), the fitness component each method targets, the protocol for prescribing each, and the situations in which each method is appropriate

Training methods. Covers continuous, fartlek, interval, HIIT, resistance, plyometric, flexibility and circuit training with protocols, fitness components targeted, and worked AFL, netball, swimming and rugby league examples.

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How do chronic adaptations to training enhance performance, and how do we evaluate training program effectiveness?

Investigate chronic physiological adaptations to training across cardiovascular, respiratory, muscular and metabolic systems, and apply evaluation methods to judge program effectiveness against measurable performance outcomes

Chronic adaptations to training and how to evaluate training programs. Covers cardiovascular, respiratory, muscular and metabolic adaptations; evaluation methods (testing, monitoring, comparison to baseline).

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What are the foundations of an effective training program?

Principles of training: frequency, intensity, time, type (FITT), progressive overload, specificity, individuality, reversibility, variety, training thresholds, maintenance, periodisation

Principles of training. FITT (frequency, intensity, time, type), progressive overload, specificity, individuality, reversibility, variety, thresholds, maintenance, and periodisation.

8 min read →

How do integrated movement experiences synthesise skill acquisition, biomechanics, energy systems and training?

Integrate theory and practice through a chosen movement experience, using primary data to demonstrate the interrelationships between skill acquisition, biomechanics, energy production and training, and the impacts on performance

Integrated movement experience. AoS 3 is new to the current Study Design (from 2025); it asks students to use primary data from a chosen physical activity to integrate skill acquisition, biomechanics, energy production and training, and to evaluate the impacts on performance.

9 min read →