OCR Sport Science Level 1/Level 2 (Cambridge Nationals J828) Past Papers

For the Applying Principles of Training unit, every training programme recommendation should apply all elements of the FITT principle explicitly and link them to the specific athlete's needs and goals. For cardiovascular training: aerobic running at 60-75% maximum heart rate (estimated as 220 minus age), three to four times per week, for 30-45 minutes. For strength training: resistance exercises at 70-85% of one-repetition maximum, two to three times per week, with 48 hours recovery between sessions to allow muscular adaptation. Nutrition assignments reward scientific precision. Carbohydrates are the primary fuel for high-intensity exercise — glycogen stores in muscle and liver are depleted during prolonged exercise. Pre-exercise nutrition should prioritise complex carbohydrates (oats, wholegrain bread) 2-3 hours before exercise for sustained energy. During exercise lasting over 60 minutes, simple carbohydrates (sports gels, bananas) maintain blood glucose. Post-exercise recovery nutrition should combine protein (to stimulate muscle protein synthesis — 20-25g) with carbohydrates (to replenish glycogen stores) within the 30-minute anabolic window. Injury prevention assignments require distinguishing intrinsic risk factors (those within the athlete: age, fitness level, previous injury, muscle imbalances, flexibility) from extrinsic risk factors (those outside the athlete: surfaces, equipment, weather, coaching quality). For each injury type covered (muscle strain, ligament sprain, stress fracture, contusion), know the mechanism of injury, immediate management (PRICE: Protect, Rest, Ice, Compress, Elevate), and return-to-play criteria.