Fitness

Question 1

Name four components of SKILL related fitness. (Describe and give examples)

Answer 1

component 1:
Agility: the ability to change direction quickly with control. ( Basketball; side stepping an opponent)

component 2:
Balance: the ability to maintain a position either still or moving. ( Gymnastics; a gymnast doing a cartwheel on the balance beam)

component 3:
Coordination: the ability to use two or more body parts at the same time. ( Trampolining; a trampolinist timing their arm and leg movements to perform a tuck)

component 4:
reaction time: the amount of time it takes to respond/start to a stimulus. ( Football; a goalkeeper must have good reaction time to defend his goal)

Question 2

Definition of FLEXIBILITY
Name of sport
Advantage

Answer 2

The full range of movement at a joint
Pole vaulting
having a flexible spine/back to stretch over the bar.

Question 3

Explain vo2 max

Answer 3

the volume of oxygen that you consume while exercising at a maximum capacity.

Question 4

Explain the 2 differences in vo2 max between the different types of sports.

Answer 4

Nordic skiing is performed at higher altitudes which has dense air (less oxygen consumption) while non-athletes aren’t training aerobically so their vo2 max won’t be as good.

Question 5

Describe the recognized test that could be used to estimate a person’s vo2 max.

Answer 5

the 12 minute Cooper run is a good predictor for vo2 max. To do the Cooper run, you’ll have to lay out your course/track and you’ll need someone to record your distance covered and time the 12 minutes. When the 12 minutes are finished they will call out and record your final distance covered.

Question 6

Protein is an important part of an athlete’s diet.

State One food source that contains Protein and a benefit protein provides.

Answer 6

Fish

It helps improve muscle growth and repair.

Question 7

Describe 3 advantages of using CIRCUIT TRAINING

Answer 7

• it uses a variety of different activities/exercises
• can be done indoors / outdoors
• It trains different parts of your body

Question 8

Give practical examples of how progressive overload can be applied when a performer takes part in circuit training.

Answer 8

• you could add another circuit to increase the intensity
• reduce the rest periods
• you could increase the number of repetitions

Question 9

Choose a SKILL RELATED FITNESS COMPONENT, describe a recognized test that could be used to monitor progress in that component.

Answer 9

Component: Coordination
Test: Anderson wall toss test
Description:
- measure 2 meters away from a wall
- have someone timing 30 sec on a stopwatch and counting that catches. ( left-right )= 1 (right-left)=1
- after 30 secs your assistant will tell you how many catches you got.

Question 10

Describe what dietary advice should be given to a player that is playing 5 games a day?

Answer 10

• consume lots of carbohydrates as it is the primary source of energy
• maintain hydration; drink water with electrolytes

Question 11

Explain 3 benefits of Fartlek training.

Answer 11

• helps improve cardiovascular endurance
• replicates the demands of any game
• aerobic and anaerobic work can be done to suit the performer.

Question 12

Describe 2 activities that could be included in Fartlek training.

Answer 12

1- uphill and downhill running to increase cardiovascular endurance due to different inclines.
2- 3 mile beach run to increase intensity and speed.

Question 13

Describe an example of an exercise that an athlete should include during a warm-up.

Answer 13

• stretching
  increases heart rate
  reduces risk of injury