Component 1

Question 1

Sedentary

Answer 1

A lack in physical ability

Question 2

Hypo kinetic disease

Answer 2

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

Question 3

Health

Answer 3

A state of complete emotional, physical and social well being and nit merely the absence of disease and infirmity

Question 4

Exercise

Answer 4

Physical activity that maintains or improves health and fitness

Question 5

Fitness

Answer 5

Ability to meet the demands of the environment

Question 6

Performance

Answer 6

How well a task it completed

Question 7

Cardiovascular fitness

Answer 7

Able to exercise your body for long periods of time

Question 8

Muscular strength

Answer 8

Amount of force a muscle can exert against a resistance

Question 9

Muscular endurance

Answer 9

Ability to use voluntary muscles repeatedly without getting tired

Question 10

Flexibility

Answer 10

Range of motion in your joints

Question 11

Body composition

Answer 11

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

Question 12

Agility

Answer 12

Ability to change position and control the body at speed.

Question 13

balance

Answer 13

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

Question 14

Co-ordination

Answer 14

Ability to use two or more body parts together.

Question 15

Power

Answer 15

Ability to undertake strength performances quickly.

Question 16

Reaction time

Answer 16

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

Question 17

Speed

Answer 17

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

Question 18

12 minute cooper

Answer 18

It focuses on the distance achieved. It also focuses on the rating achieved.
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 19

Harvard step test

Answer 19

This focuses on the number and rating achieved.
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 20

One minute sit up

Answer 20

This focuses on the number of sit ups done in one minute.
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 21

Sit and reach test

Answer 21

This test focuses on the distance achieved to their toes.
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 22

Hand grip test

Answer 22

This focuses the number that the person has achieved through squeezing the device.
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 23

One minute press up test

Answer 23

The number of press ups done by a person within one minute.
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 24

30 metre sprint

Answer 24

This tests looks for the time achieved for the runner to travel 30 metres.
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 25

Vertical jump

Answer 25

This test looks for how high the athlete has jumped and reached with their hand.
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 26

Illinois agility test

Answer 26

This test looks for the time achieved for an athlete to complete the entire course.
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.