Chapter 2 - Health, fitness and training

Question 1

Health

Answer 1

Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

Question 2

Physical health and wellbeing

Answer 2

Physical health and wellbeing is when all body systems work well, you are free from illness/injury/disease and are able to carry out everyday tasks.

Question 3

Mental health and wellbeing

Answer 3

Mental health and wellbeing is when you are able to cope with stress, control emotions and feel good/self-esteem.

Question 4

Social health and wellbeing

Answer 4

Social health and wellbeing is when essential human needs are met, you have friendship and support, you have value within society, and you are able to mix with other people.

Question 5

Fitness

Answer 5

Fitness is the ability to cope with or meet the demands of the environment.

Question 6

The relationship between health and fitness

Answer 6

Decreased fitness can occur due to ill health. This is because ill health can lead to an inability to train and therefore lowering fitness levels.
Increased fitness can occur despite ill health. This is because someone may be unhealthy but still able to train therefore increasing fitness.

Question 7

Maintaining health

Answer 7

There is a need to live a healthy, active lifestyle, eat a balanced diet, and maintain a level of fitness to help maintain health.

Question 8

Nutrients

Answer 8

Nutrients are the substances in food that our bodies process in order to survive and grow.

Question 9

Carbohydrates

Answer 9

Carbohydrates are the sugars, starches and fibres found in fruits, grains, vegetables and milk products. It is the bodies main source of energy.

Question 10

Fats

Answer 10

Fats are an essential part of our diet and a rich source of energy.

Question 11

Proteins

Answer 11

Proteins are the building blocks of life. They are found in every cell in the human body. They are made up of smaller chains of amino acids. They help your body to repair cells and make new ones.

Question 12

Examples of carbohydrates

Answer 12

Fruits, breads and grains, starchy vegetables (potatoes), sugars, pasta and rice.

Question 13

Example of fats

Answer 13

Red meats, butter, cooking oils, cheese and bacon.

Question 14

Examples of proteins

Answer 14

Low fat meat (such as chicken), dairy, beans, eggs and fish.

Question 15

Examples of water

Answer 15

Drinks, soup and watermelon.

Question 16

Function of carbohydrates

Answer 16

Provide the body’s main source of fuel, needed for physical activity, brain function and the operation of organs. Also provide fibre helping to regulate digestion.

Question 17

Function of fats

Answer 17

Supply a very concentrated source of energy that you can store in your body for later use.

Question 18

Function of proteins

Answer 18

Help body cells grow. Repair cells and muscle tissues.

Question 19

Function of water

Answer 19

Transport nutrients to cells. Assists in removing waste products from the body. Helps maintain body temperature

Question 20

Energy provision of carbohydrates

Answer 20

Up to 55% of our energy intake.

Question 21

Energy provision of fats

Answer 21

Up to 30% of our energy intake.

Question 22

Energy provision of proteins

Answer 22

Up to 15% of our energy intake.

Question 23

Differences in energy intake

Answer 23

Males require more energy than females due to typically having a higher muscle mass.
Children require more protein than adults because they are still growing rapidly.
Active individuals require more energy to sustain their performance levels.

Question 24

Calories

Answer 24

If calories eaten = calories burned, you will sustain a balanced weight. If calories eaten > calories burned, you will gain weight. If calories eaten < calories burned, you will lose weight.
Unused energy is stored as fat which can cause obesity.

Question 25

Muscles and glucose

Answer 25

Muscles cells release energy from glucose in a process called respiration.
Some glucose is converted to glycogen and stored in the muscles and liver.

Question 26

Health related fitness

Answer 26

Health related fitness is the components of fitness directly related to good health and meeting the demands of everyday life. E.g. cardiovascular endurance, flexibility, muscular endurance, power, speed and strength.

Question 27

Skill related fitness

Answer 27

Skill related fitness is the components of physical fitness that focus on skills and abilities needed to perform successfully in sporting situations. E.g. agility, balance, coordination and reaction time.

Question 28

Cardiovascular endurance

Answer 28

Cardiovascular endurance allows you to work for long periods of time with the lungs, heart and blood working efficiently to supply oxygen to muscles. Needed in many sporting events such as football, netball and swimming.

Question 29

Flexibility

Answer 29

Flexibility is the range of movement around a joint, demonstrated in activities such as bowling in cricket, gymnastics, and karate.

Question 30

Muscular endurance

Answer 30

Muscular endurance is the ability of your muscles to work constantly without getting tired. This is used in activities such as climbing, long distance running events and cycling.

Question 31

Power

Answer 31

Power refers to being able to perform strength movements at speed and includes boxing, shot put and smash shots in tennis and badminton,

Question 32

Speed

Answer 32

Speed is the ability to perform a movement quickly over a distance such as the 100 m sprint

Question 33

Strength

Answer 33

Strength is the ability to exert the maximum amount of force in one go. This can either be explosive such as a weightlifter lifting a maximum amount in one attempt or static such as rugby players in a scrum pushing against each other.

Question 34

Agility

Answer 34

Agility is the ability to change the body position quickly under control.

Question 35

Balance

Answer 35

Balance is being able to maintain a position either static or dynamic

Question 36

Coordination

Answer 36

Coordination is the ability to use two parts of the body at the same time.

Question 37

Reaction time

Answer 37

Reaction time is the time it takes to respond to a stimulus.

Question 38

Test for cardiovascular endurance

Answer 38

To test for cardiovascular endurance or stamina, you can use the 12-minute cooper run. This is a maximal test which sees how far you can run/walk in 12 minutes. Another test you could use is the multi-stage fitness test. This is a maximal test as you perform continuous shuttle runs from lines 20 meters apart. The pace is established by a recording that sounds a bleep at the end of each leg of the shuttle run.

Question 39

Test for flexibility

Answer 39

To test for flexibility, you use the sit and reach test. This test measures suppleness in the back and hamstrings. You sit on the floor with your legs fully extended, feet flexed and your hands reaching as far as you can against the box, which is lined up with the edge of your feet. The distance your hands reach beyond your toes is the measurement.

Question 40

Test for muscular endurance

Answer 40

To test for muscular endurance, you can use the multi-stage abdominal conditioning test. You need a mat and a stopwatch, and you record the number of sit-ups you can complete in a 30 second period.

Question 41

Test for power

Answer 41

To test for power, you can use the vertical jump test. You stand against a wall and reach your arm up and mark the edge of your fingertips. You then jump with both feet together and mark the wall again. The distance between the two markings in the distance jumped.

Question 42

Speed

Answer 42

To test for speed, you can use the 30-meter sprint. This is a maximal test which measures the fastest you can run over a 30-meter distance.

Question 43

Strength

Answer 43

To test for strength, you can use the one-rep maximum test. This is a measure of the greatest weight a person can lift with just one repetition. For safety reasons, the test should be performed with a spotter. They need to rest for several minutes before increasing the weight to get the correct results. You can also use the hand grip dynamometer test. This is used to test hand and forearm strength. You grip and squeeze as hard as you can, and the test is repeated 3 times.

Question 44

Agility

Answer 44

To test for agility, you can use the Illinois agility test. You start by lying face down, then you run through and weave through the cones as fast as you can.

Question 45

Balance

Answer 45

To test for balance, you can use the standing stork test. You stand on one foot and place the other foot against the inside of the knee with your hands placed on your hips. You close your eyes, and the timing starts.

Question 46

Coordination

Answer 46

To test for coordination, you can use the Anderson wall toss coordination test. You stand 2 meters away from the wall and toss a tennis ball underarm against the wall and catch it with the other hand. The measurement is the total number of catches made in 30 seconds.

Question 47

Reaction time

Answer 47

To test for reaction time, you can use the ruler drop test. You start with your thumb hovering over the 0cm mark, and someone drops the ruler without warning. The measurement is the distance between the bottom of the ruler and the index finger.

Question 48

12 minute cooper run

Answer 48

The 12 minute cooper run is a maximal test which sees how far you can run or walk in 12 minutes

Question 49

Multi-stage fitness test

Answer 49

The multi-stage fitness test is a maximal test as you perform continuous shuttle runs from lines 20 meters apart. The pace is established by a recording that sounds a bleep at the end of each leg of the shuttle run.

Question 50

Sit and reach test

Answer 50

Sit and reach test measures the suppleness in the back and hamstrings. You sit on the floor with your legs fully extended, feet flexed and your hands reaching as far as you can against the box, which is lined up with the edge of your feet. The distance your hands reach beyond your toes is the measurement.

Question 51

Multi-stage abdominal conditioning test

Answer 51

You need a mat and a stopwatch, and you record the number of sit-ups you can complete in a 30 second period.

Question 52

Vertical jump test

Answer 52

You stand against a wall and reach your arm up and mark the edge of your fingertips. You then jump with both feet together and mark the wall again. The distance between the two markings in the distance jumped.

Question 53

30 meter sprint

Answer 53

The 30 meter sprint is a maximal test which measures the fastest you can run over a 30-meter distance.

Question 54

One-rep maximum test

Answer 54

This is a measure of the greatest weight a person can lift with just one repetition. For safety reasons, the test should be performed with a spotter. They need to rest for several minutes before increasing the weight to get the correct results.

Question 55

Hand grip dynamometer test

Answer 55

This is used to test hand and forearm strength. You grip and squeeze as hard as you can, and the test is repeated 3 times.

Question 56

Illinois agility test

Answer 56

You start by lying face down, then you run through and weave through the cones as fast as you can.

Question 57

Standing stork test

Answer 57

You stand on one foot and place the other foot against the inside of the knee with your hands placed on your hips. You close your eyes, and the timing starts.

Question 58

Anderson wall toss coordination test

Answer 58

You stand 2 meters away from the wall and toss a tennis ball underarm against the wall and catch it with the other hand. The measurement is the total number of catches made in 30 seconds.

Question 59

Ruler drop test

Answer 59

You start with your thumb hovering over the 0cm mark, and someone drops the ruler without warning. The measurement is the distance between the bottom of the ruler and the index finger.

Question 60

Reasons for fitness testing

Answer 60

Assessing someone’s suitability for different physical activities, identifying strengths and weaknesses, monitoring improvement, comparison to others, informing the design of a training programme and motivation.

Question 61

Assessing someone’s suitability for different physical activities

Answer 61

Someone who performs better on strength, power, and stamina tests rather than flexibility or balance may decide to concentrate on an activity where those components are particularly important e.g. rowing.

Question 62

Identifying strengths and weaknesses

Answer 62

Test results give clear indications of areas where you are strong and others where you need to do more work.

Question 63

Monitoring improvement

Answer 63

An individuals’ tests results can be gathered over the course of a season, or several seasons, and improvements can be measured.

Question 64

Comparison to others

Answer 64

Having different people’s results from the same test allows individuals to compare their performance with that of other individuals.

Question 65

Informing the design of a training programme

Answer 65

Athletes and their coaches can identify areas of fitness that need to be focused on, e.g. during pre-season training, the test results can provide a baseline against which goals can be set and progress can be measured.

Question 66

Motivation

Answer 66

The desire to improve your results in a particular test can be a great motivator, seeing improvements in test results should also give confidence and encourage you to perform even better.

Question 67

VO2 max

Answer 67

VO2 max is the volume of oxygen that can be consumed while exercising at a maximum capacity. It is a measure of cardiovascular endurance and stamina.

Question 68

Factors that affect VO2 max

Answer 68

Age, gender, genetics, lifestyle, training

Question 69

Age (factors that affect VO2 max)

Answer 69

Oxygen uptake is at its strongest in 18–25-year-olds but reduces with age at the rate of about 1% per year.

Question 70

Gender (factors that affect VO2 max)

Answer 70

Values of VO2 mass are typically 25-35% higher on men than in women, females have a lower VO2 max due to the smaller amount of blood pumped (lower stroke volume).

Question 71

Genetics (factors that affect VO2 max)

Answer 71

The types of muscle fibers you have, and size of your heart are partly dependent on the genes you inherit from your parents.

Question 72

Lifestyle (factors that affect VO2 max)

Answer 72

Smoking and a sedentary lifestyle are two factors that will prevent your VO2 max from improving.

Question 73

Training (factors that affect VO2 max)

Answer 73

Focusing on cardiovascular activities such as running, swimming and cycling will increase your VO2 max and improve your performance.

Question 74

Principles of training: SPORT

Answer 74

Specificity, progression, overload, reversibility, tedium

Question 75

Specificity (principles of training)

Answer 75

Specificity means that training must focus on specific types of activity to improve. This is the type of fitness needed and the particular muscle groups. Training may need to be adapted for the individual. E.g. marathon runners focus on endurance whereas swimmers exercise muscles specific for swimming.

Question 76

Progression (principles of training)

Answer 76

Progression happens when the body adapts to the training and moves to a new level of fitness. Progress is achieved through an increase in intensity leading to overload. Most progress is made early on and at higher fitness levels, there is less progress.

Question 77

Overload (principles of training)

Answer 77

Overload occurs when the level of training is raised to a level higher than normal. Your body adapts to meet these extra demands. This can be achieved by an increase in intensity, frequency, duration and type of exercise.

Question 78

Reversibility (principles of training)

Answer 78

Reversibility means that training effects are reversible. If training intensity is reduced or stopped, there can be a deterioration of speed, strength or agility, muscle atrophy (loss of muscle tone) may also occur.

Question 79

Tedium (principles of training)

Answer 79

Tedium is boredom. Signs of boredom are an important indication that training needs to be more interesting and useful.

Question 80

Principles of overload: FITT

Answer 80

frequency, intensity, time and type

Question 81

frequency (principles of overload)

Answer 81

Frequency of the activity is how often you train. You can increase your frequency by increasing how many times you train each week.

Question 82

intensity (principles of overload)

Answer 82

Intensity of the activity is how hard you should train. The focus is on raising the heart rate to the 75% zone. You can increase the intensity by aiming to run faster or lift heavier weights.

Question 83

Time (principles of overload)

Answer 83

Time spent on the activity is how long you should train for. This depends on the focus. E.g. cardiovascular training should be around 20 minutes whereas muscular training is focused on reps over shorter time periods. You can increase the time you spend training by training for longer periods.

Question 84

type (principles of overload)

Answer 84

Type of training/activity done. Activities need to be useful and enjoyable while also preventing tedium, tiredness or injury. Choose targeted activities and vary them to avoid tedium.

Question 85

overtraining

Answer 85

Overtraining is excessive exercise that gives the body more work or stress than it can handle. This can lead to overuse injury which results from repeating the same exercise or activity or fatigue which can affect performance, motivation, sleep and depression.

Question 86

description and training aim of continuous training

Answer 86

Consists of continuous activities. Max heart rate between 60-80%. E.g. run, swim, cycle, row. Cardiovascular endurance.

Question 87

description and training aim of fartlek training

Answer 87

Involves fast and slow activity over a variety of train. Uses the ‘borg’ scale to measure intensity. E.g. run, cycle. Aerobic endurance and anaerobic fitness.

Question 88

description and training aim of weight training

Answer 88

Involves using free weights, kettle bells and resistance weights. Use of one rep max to calculate the suitable intensity. Muscular endurance, speed, power and strength

Question 89

description and training aim of plyometric training

Answer 89

Eccentric muscle movement. E.g. squat jumps, box jumps. Power and explosive strength.

Question 89

description and training aim of circuit training

Answer 89

Complete exercises for different muscle groups at stations. Exercise over time or repetition. The muscle groups should be on alternate stations. Useful for team sports Anaerobic fitness, strength, muscular endurance, cardiovascular endurance and speed.

Question 90

description and training aim of high intensity interval training

Answer 90

Involves periods of intense work followed by rest periods. Can be short or long intervals. Allows rest time to remove waste products (lactic acid and carbon dioxide). Speed, muscular endurance and anaerobic fitness.

Question 91

advantages of continuous training

Answer 91

Does not require much equipment. Good for aerobic fitness. Burns fat.

Question 92

advantages of weight training

Answer 92

Does not require much equipment. Good for aerobic fitness. Burns fat.

Question 93

advantages of fartlek training

Answer 93

Easily adapted for different sports and fitness levels. Good for sports that have a change of pace.

Question 94

advantages of plyometric training

Answer 94

Over time a greater force is created when muscles contract. Provides more energy. Provides fast and powerful movements.

Question 95

advantages of circuit training

Answer 95

Varied to prevent tedium. Easily adapted. Can include skill stations.

Question 96

advantages of high intensity interval training

Answer 96

Benefits game players. Combines aerobic and anaerobic exercise. Can be adapted for activities or fitness levels. Specialist equipment not required

Question 97

disadvantages of continuous training

Answer 97

No anaerobic fitness. Requires motivation.

Question 98

disadvantages of weight training

Answer 98

Can be expensive (gym fees, equipment). Prone to injuries. Specialist equipment may be needed.

Question 99

disadvantages of fartlek training

Answer 99

Difficult to monitor effort. Easy to avoid challenging parts.

Question 100

disadvantages of plyometric training

Answer 100

High amount of stress on muscles. No benefit to aerobic fitness.

Question 101

disadvantages of circuit training

Answer 101

Requires a lot of equipment and time to set up.

Question 102

disadvantages of high intensity interval training

Answer 102

Can become boring. Needs to include rest.

Question 103

safety of continuous training

Answer 103

Correct footwear. Safe environment.

Question 104

safety of weight training

Answer 104

Correct use of equipment. Use of spotter to prevent injury. Risk of overtraining.

Question 105

safety of fartlek training

Answer 105

Correct footwear and equipment. Safe environment

Question 106

safety of plyometric training

Answer 106

Correct use of equipment. Need to prevent injury

Question 107

safety of circuit training

Answer 107

Correct use of equipment. Risk of overtraining. Time limitation.

Question 108

safety of high intensity interval training

Answer 108

Correct use of equipment. Risk of overtraining.
Time limitation.

Question 109

high altitude training

Answer 109

High altitude training is specialised training at over 5000ft (1524m) above sea level to help the body improve the production of red blood cells.

Question 110

disadvantages of high altitude training

Answer 110

However, high altitude training places stress on the body, can lead to overtraining, can have a negative effect on the immune system, loss of muscle mass, dizziness or nausea, and many people do not have access to high altitude locations.

Question 111

advantages of high altitude training

Answer 111

The air is less dense, and oxygen levels are lower, so each breath delivers less of what working muscles require. To compensate, the body produces more red blood cells to help carry oxygen to the muscles. This leads to an increase in the body’s oxygen carrying capacity. This increases your VO2 max which in turn improves your endurance and athletic performance.

Question 112

physiological

Answer 112

Physiological is to do with the body; physical activities that get the body ready for exercise or wind-down exercise.

Question 113

psychological

Answer 113

Psychological is to do with the mind; activities that stimulate the mind and help prepare mentally for exercise or competition or to relax afterwards.

Question 114

physiological benefits of warming up

Answer 114

Raises the body temperature and heart rate.
Increases blood flow and oxygen supply to the muscles.
Stretches the muscles and gets them ready for action.
Gets joints moving and increases the range of motion.
Helps to avoid sprains and strains.
Gives practice in skills and techniques to be used in the session or game.

Question 115

psychological benefits of warming up

Answer 115

Focuses the mind on the exercise.
Helps prepare mentally for competition.
Part of the build up to match readiness.

Question 116

physiological benefits of cooling down

Answer 116

Helps reduce the oxygen debt and clear any lactic acid in the muscles.
Allows heart rate and blood flow to gradually reduce to normal levels.
Gentle stretching reduces muscle soreness and stiffness later.
Reduces risk of injury.

Question 117

psychological benefits of cooling down

Answer 117

Gives time for the performer to calm down.
Helps transition to less physical daily activities.
Offers change to reflect on the performance.

Question 118

stages of a warm up

Answer 118

A warm-up includes a pulse raiser which increases your heart rate e.g. running, jumping or skipping, dynamic stretches which engages the muscles to increase flexibility e.g. lunges or hurdle steps and skill familiarisation which imitates actions or performances of sport e.g. dribbling in basketball to demonstrate speed, agility and coordination.

Question 119

stages of a cool down

Answer 119

A cool-down includes a gradual decrease in pulse and stretches, both focusing on the removal of lactic acid.