Component 1

Question 1

Health

Answer 1

A state of complete emotional/psychological,physical and social well-being, and not merely the absence of disease and infirmity

Question 2

Exercise

Answer 2

Physical activity that maintains or improves health and fitness

Question 3

Fitness

Answer 3

Ability to meet the demands of the environment

Question 4

Performance

Answer 4

How well a task is completed

Question 5

Sedentary

Answer 5

Lacking in physical activity

Question 6

Hypokinetic disease

Answer 6

A disease caused by a lack of physical activity or sedentary lifestyle

Question 7

Cardiovasculer fitness

Answer 7

The ability to exercise your while body for long periods of time

Question 8

Muscular strength

Answer 8

The amount of force a muscle can exert against in a resistance

Question 9

Muscular endurance

Answer 9

The ability to use voluntary muscles repeatedly without getting tired

Question 10

Flexibility

Answer 10

The range if motion in your joints

Question 11

Agility

Answer 11

The ability to change position and control the body at speed

Question 12

Balance

Answer 12

Being able to keep the body stable while at rest or on the move

Question 13

Co-ordination

Answer 13

The ability to use two or more body parts together

Question 14

Power

Answer 14

The ability to undertake strength performances quickly it can be written as a formula power = strength x speed

Question 15

Reaction time

Answer 15

The time between a stimulus and a movement in response to it

Question 16

Speed

Answer 16

The rate at which an individual can perform a movement or cover a distance

Question 17

Body composition

Answer 17

The percentage of body weight that is muscle, fat or bone

Question 18

Cardiovasculer fitness

Answer 18

The ability to exercise your while body for long periods of time

Question 19

Muscular strength

Answer 19

The amount of force a muscle can exert against in a resistance

Question 20

Muscular endurance

Answer 20

The ability to use voluntary muscles repeatedly without getting tired

Question 21

Flexibility

Answer 21

The range if motion in your joints

Question 22

Agility

Answer 22

The ability to change position and control the body at speed

Question 23

Balance

Answer 23

Being able to keep the body stable while at rest or on the move

Question 24

Co-ordination

Answer 24

The ability to use two or more body parts together

Question 25

Power

Answer 25

The ability to undertake strength performances quickly it can be written as a formula power = strength x speed

Question 26

Reaction time

Answer 26

The time between a stimulus and a movement in response to it

Question 27

Speed

Answer 27

The rate at which an individual can perform a movement or cover a distance

Question 28

Cardiovasculer fitness

Answer 28

The ability to exercise your while body for long periods of time

Question 29

Muscular strength

Answer 29

The amount of force a muscle can exert against in a resistance

Question 30

Muscular endurance

Answer 30

The ability to use voluntary muscles repeatedly without getting tired

Question 31

Flexibility

Answer 31

The range if motion in your joints

Question 32

12 minute cooper run test

Answer 32

Cardiovascular fitness
1 Use a 200 m area, marked every 10 m.*
2 Run as far as possible in 12 minutes.
3 Record the distance covered to the nearest 10 metres

Question 33

Harvard step test

Answer 33

Cardiovascular fitness
1 Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a
metronome.
2 Have someone help you keep to the required pace, telling you to either speed up or slow down.
3 One minute after finishing the test, take your pulse (6 seconds × 10) = PULSE 1.
4 Two minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 2.
5 Three minutes after finishing the test, take your pulse (6 seconds × 10) = PULSE 3.
6 Use the calculator below to determine your level of fitness

Question 34

One minute sit up test

Answer 34

Muscular endurance
1 Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your
head.
2 Your partner can hold your feet to the ground.
3 Start each sit-up with your back on the floor.
4 Raise yourself to the 90-degree position and then return to the floor.
5 Your partner counts how many sit-ups have been completed in 1 minute

Question 35

Sit and reach test

Answer 35

Flexibility
1 Remove your shoes.
2 Place feet flat against the bench or sit and reach box and straighten your legs fully.
3 Keep legs straight throughout.
4 Reach forward as far as possible.
5 Hold for 3 seconds.
6 Measure in cm how far you reached

Question 36

Hand grip test

Answer 36

Strength
1 With your strongest hand, squeeze the grips together to measure your strength.
2 Hold the grip for 3 seconds.
3 Get your partner to read the score off the dynamometer

Question 37

One minute press up test

Answer 37

Muscular endurance
1 Lie on the ground with your hands by your shoulders and straighten your arms. This is the starting position.
2 Bend your arms so your elbows are at 90 degrees, making sure your body remains straight and does not
touch the floor.
3 Straighten your arms again to the start position.
4 Complete as many press-ups as you can in 1 minute, with your partner counting

Question 38

30 metre sprint test

Answer 38

Speed
1 Mark out 30 m.
2 From a standing start, sprint from the start line to the finish line.
3 Your partner should record the time in seconds

Question 39

Vertical jump test

Answer 39

Power
1 Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you
can.
2 Now bend your knees and jump as high as possible – touching the wall again at the highest point.
3 Measure the distance between the marks on the wall – this is your score

Question 40

Illinois agility test

Answer 40

Agility
1 This test is 10 metres long and in total you will run 60 metres.
2 You start lying down on your front. You then sprint and weave in and out of the cones.
3 Use the diagram below to make sure you are following the correct route.
4 The time taken, measured in seconds, is your agility rating