Developing physical fitness for performance

Question 1

What is physical fitness?

Answer 1

It is the ability to perform physical task effectively and efficiently

Question 2

Name the 7 components of fitness

Answer 2

Aerobic Energy Production 
Anaerobic energy production 
Muscular power
Muscular strength 
Muscular speed
Muscular endurance 
Flexibility

Question 3

Give the definition for the first component of fitness and give an example

Answer 3

Determined by the ability of the respiratory and circulatory systems to deliver nutrients and oxygen to the working muscles and the ability of the working muscles to use the supply
Running or cycling for long periods without getting tired

Question 4

Give the definition for the second component of fitness and give an example

Answer 4

Is about being able to to perform at very high intensities or maximum effort where the respiratory and circulatory systems cannot meet the demand for oxygen and nutrients quickly enough
400m sprint or no. of press ups in 2 mins

Question 5

Give the definition for the third component of fitness and give an example

Answer 5

Being able to produce maximum force with speed in an explosive effort
Hammer throw or boxing

Question 6

Give the definition for the fourth component of fitness and give an example

Answer 6

Is determined by the ability of a muscle or group of muscles to produce maximum or near maximum force to overcome resistance Tug of war or rugby scrum

Question 7

Give the definition for the fifth component of fitness and give an example

Answer 7

Being able to apply a moderate so small force at a high speed
Badminton or golf

Question 8

Give the definition for the sixth component of fitness and give an example

Answer 8

Muscles or groups of muscles being able to hold or keep repeating a movement that requires less than maximum effort for a long period of time
Running or cycling

Question 9

Give the definition for the seventh component of fitness and give an example

Answer 9

Is range of movement at a joint or joints

Bars in gymnastics

Question 10

Give an example of fitness being relative

Answer 10

Fit to run a marathon but not fit to lift weights in a gym

Question 11

Recommend amount of fitness per day

Answer 11

60 minutes

Question 12

Define baseline of exercise or minimum benchmark

Answer 12

To maintain your health a minimum amount of exercise is needed to keep your body systems functioning at their best. This is known as the baseline of exercise or minimum benchmark

Question 13

Explain what the quantity vs quality of training triangle means

Answer 13

Performance requires a higher quantity of training and a higher quality of training

Question 14

How to increase quality of training (triangle)

Answer 14

Increase intensity
Tactical training
More experienced or knowledgeable coaches

Question 15

Break the quantity vs quality of training triangle into blocks depending on the quantity

Answer 15

Bottom - health
Second to bottom - 1-2 extra sessions per week
Second to top - 3-4 extra sessions per week
Top - 5-6 extra sessions per week

Question 16

What must you remember when stating the importance of each component of fitness in an athlete

Answer 16

An explanation of why each is needed