Health and Fitness

Question 1

What is meant by the term ‘static strength’? Give an example from a physical activity where a performer uses static strength. (2 marks)

Answer 1

Static strength
• greatest amount of strength that can be applied to an immovable object
• ability of a muscle to exert a force without changing length

Activity examples include:
• Holding the weight above your head in weight lifting
• Point of engagement in a rugby scrum
• Holding a balance in gymnastics

Question 2

Using an example from a physical activity, explain what is meant by the term ‘co-ordination’. (2 marks)

Answer 2

Activity examples include:
• serve in tennis / linking all the parts of the action
• a drop goal in rugby / synchronising the movement of the hands dropping the ball with the kicking leg
• linking the stages in the triple jump in athletics / into one efficient smooth movement
• performing a layup shot in basketball / the ability to link the actions together
Coordination is the ability to:
• link all the parts of a movement (into one efficient smooth movement)
• synchronise the movement of two or more body parts.

Question 3

Explain the role of the skeletal system in producing movement of the body. (5 marks)

Answer 3

• The skeletal system allows movement at a joint / the shape and type of the bones determine the amount of movement / short bones enable finer controlled movements / long bones enable gross movement
• The different joint types allow different types of movement / hinge joint allows extension and flexion / ball and socket allows flexion, extension, abduction and adduction and circular motion
• The skeleton provides a point of attachment for muscles / when muscles (contract) they pull the bone.

Question 4

Movement is brought about by the muscular and skeletal systems working together.
Using an example, explain how muscles and bones work together to produce movement. (4 marks)

Answer 4

Award one mark for identifying a relevant example.
Award a further three marks for an explanation of how muscles and bones work together to produce movement.
• Muscles are attached to bones via tendons.
• The origin is attached to the bone that doesn’t move / the insertion is attached to the bone that moves
• Muscles can only pull / and are arranged in pairs (antagonistic)
• One contracts (shortens or flexes or agonist or prime mover) / and one relaxes (lengthens or antagonist)
• Ligaments keep the joint stable
• Movement can only occur at a joint.

Question 5

State what is meant by the term ‘flexibility’ (1 mark)

Answer 5

The range of movement at a joint.

Question 6

Using an example from a named physical activity, explain how increased flexibility can help to improve performance. (3 marks)

Answer 6

Award one mark for the example and a further two marks for the explanation.
• A games player can increase their stride length / to get into position quicker / to receive a pass.
• A back crawl swimmer will have a longer pull / to go faster / to win a race.
• A gymnast can perform a difficult move with style / to gain more marks / to win a competition.

Question 7

Using five examples, state how people could make their everyday lifestyle more healthy and active. (5 marks)

Answer 7

NB To achieve maximum marks students must give both healthy and active examples (accept 4+1).
• Use the stairs instead of the escalator or lift.
• Use a bike as a form of transport where possible.
• If you use the bus get off a stop earlier to walk part of the journey.
• Don’t allow yourself to be driven short distances, walk instead.
• Do some form of exercise – gardening, hoovering, active sport.
• Follow a balanced diet or eat more fruit and vegetables or ‘5 a day’.
• Eat less fats or sugars or salts.
• Ensure they have suitable amounts of rest.
• Regular medical check-ups.
• Socialise with others.
• Have a work-life balance.
• Maintain personal hygiene.
• Do not use drugs eg alcohol, tobacco.
• Less TV or less time on computer.

Question 8

Name one type of strength that David would use in the 100 metres. (1 mark)

Answer 8

• Explosive
• Dynamic
• Static

Question 9

Using an example, explain why improved levels of strength you named would help David in the 100 metres. (3 marks)

Answer 9

Explosive strength – when leaving the blocks / improved levels will give an initial burst of speed / to get in front or win the race.
• Dynamic strength – during the race / improved levels maintain form, speed or cadence / to maintain or improve position.
• Static strength – when holding the set position / improved levels will be able to hold the position / and prevent a false start.

Question 10

Describe the best way for David to recover after a hard training session or competition. Explain why a good recovery routine is necessary and how it will benefit his future performance in training or in competition (8 marks)

Answer 10

• active cool down consists of gentle jog stretching to maintain elevated breathing rate and blood flow
• dietary factors need to replenish stores lost during exercise fluids to prevent dehydration carbohydrate to replenish energy stress
• expiration of breath removes carbon dioxide and other waste from our lungs increased oxygen taken in and delivered to muscles to repay oxygen debt perspiration helps with temperature control and removes excess water lactic acid is flushed from the system all the removal of waste products leaves the body clear of toxins and able to continue with training
• to repair and help prevent muscle soreness eg massage to remove toxins, ice bath.

Question 11

State two reasons why taking part in regular exercise can improve your health. (2 marks)

Answer 11

Reduces stress or tension/ feel good factor or mental wellbeing.
• Improves fitness levels or physical wellbeing.
• Improves basic levels of strength or flexibility or endurance.
• Reduces the chances of illness or injury.
• Allows you to mix with other people or social wellbeing.
• Helps keep weight down/ look good.

Question 12

State two components of physical fitness that Rachel would need when taking part in either football, swimming or cross country. Explain how these components could improve her performance in that activity. (4 marks)

Answer 12

• Dynamic strength/ to be able to work continuously, arm pull in swimming training.
• Explosive strength/ jumping for the ball in football.
• Cardiovascular endurance (stamina)/ ability of the heart and lungs to work efficiently through a football match or cross country run.
• Flexibility/ to allow better range of movement in the arm action in swimming.
• Speed/ to get away from players in football.
• Agility/ to be able to change direction quickly to avoid an opponent or get to the ball in football.
• Power/ to get the drive off the wall after a tumble turn.
• Coordination/ to produce a fluent and efficient stroke in swimming.
• Muscular endurance/ for the muscles to keep working for an extended period of time throughout a game of football or a race.
• Balance/ staying upright when avoiding a tackle or on uneven terrain in cross country.
• Reaction time/ reflex save by football goal keeper or getting a good start in swimming.

Question 13

What is meant by the term ‘timing’? Give one example from a physical activity where a performer uses timing. (2 marks)

Answer 13

Timing:
• the ability to produce the correct movement at the optimum time
• the ability to coincide movements in relation to external factors.

Physical activity examples:
• a tennis player timing the service action to hit the ball
• a footballer using timing in order to shoot effectively at the goal
• a cricketer timing their swing for optimum contact with the ball
• golfer/ rounders/ softball, etc.

Question 14

What is meant by the term ‘agility’? Give one example from a physical activity where a performer uses agility.

Answer 14

Agility:
• the combination of flexibility and speed
• the ability to move quickly, changing direction and speed.
Physical activity examples:
• a hurdler in athletics going over the hurdle
• a soccer, or hockey player, dribbling with the ball
• a gymnast performing a floor routine
• a skier performing a slalom run.

Question 15

What is meant by the term ‘balance’? Give one example from a physical activity. (2 marks)

Answer 15

Balance:
• the ability to retain the centre of mass above the base of support
• physical stability in which the weight of the body is distributed evenly.
Physical activity examples:
• a gymnast being able to maintain a controlled handstand
• a sprinter holding themselves in the set position at the start of a race
• maintaining good footwork when landing in netball or basketball
• a footballer maintaining position on ball when being tackled
• a player preparing to shoot/ move/ save.

Question 16

What is meant by the term ‘co-ordination’? Give one example from a physical activity. (2 marks)

Answer 16

Co-ordination:
• the ability to use two or more body parts together
• the ability to properly control your body when performing a physical activity
• balanced or skilful movement.
Physical activity examples:
• a pole vaulter linking all the sequences of their jump
• a tennis service action
• batting in cricket or rounders.

Question 17

State one part of your warm-up and describe two reasons why you included it. (3 marks)

Answer 17

pulse raising / jogging / cycling / rowing machine / swimming
stretching / mobilising
skills practice
Reasons include:
• in order to prevent / avoid injury
• to increase heart rate
• to gradually increase the body temperature
• to increase the range of movement
• to be able to gradually increase the effort to full pace
• to enable some psychological preparation
• to be able to practice some movement skills through the whole range of movement

Question 18

What is lactic acid? Why do you need to remove it during a warm-down? (2 marks)

Answer 18

lactic acid as:
a waste material, or poison, which is a by-product of exercise.

Examples include:
• it can prevent soreness in the body at a later stage
• it can prevent stiffness in the muscles at a later stage
• it can cause muscle fatigue at a later stage

Question 19

Name two of the air passages which allow air to enter the body. (2)

Answer 19

• mouth
• nose
• pharynx
• epiglottis
• larynx
• trachea
• bronchi
• bronchioles

Question 20

Describe what gaseous exchange is and clearly state where it takes place. (3)

Answer 20

award up to two marks for correctly describing it as the
oxygen being taken in / being exchanged for the carbon
dioxide which is to be breathed out
award one mark for stating that gaseous exchange occurs in the lungs / alveoli

Question 21

State one reason why taking part in regular exercise can improve general health. (1)

Answer 21

• it can help to reduce tension/ stress
• it can help to reduce the chance of getting illnesses and disease
• it can help to improve sleep and sleep patterns
• it can help tone up the body/ lead to improvements in posture
• it can improve basic levels of strength
• it can improve basic levels of stamina
• it can improve basic levels of flexibility
• it can improve fitness levels

Question 22

Explain why the amount of exercise carried out might vary between different types of people. (2)

Answer 22

• Energy requirements might vary/ due to factors such as age/ gender/and activity/exercise level/level of performance
• The actual physical or psychological condition of an individual may also vary/ such as possible illness or injury/which could prevent them from exercising.

Question 23

What is meant by the term power? Give one example from a physical activity. (2)

Answer 23

Award one mark for being able to state what power is, ie the combination of the (maximum) amount of speed with the (maximum) amount of strength.

Award one further mark for a correct example such as:
• Rugby players pushing in the scrum generating power to push back opponents
• Sprinter in athletics pushing off from starting blocks in the start phase.

Question 24

What is meant by the term reaction time? Give one example from a physical activity. (2)

Answer 24

Award one mark for being able to state what reaction time is, ie the amount of time taken to respond to something/ the speed of response to external events.

Award one further mark for a correct example such as:
• Fielder catching a ball close to a bat
• Racket player responding to a hard hit shot.

Question 25

Describe, using different examples, how strength and stamina can affect your ability to carry out many everyday tasks. (4 marks)

Answer 25

Lack of strength or increased strength/ could make it more difficult or easier to
• Stand on your feet/all day/for a long period of time
• Carry shopping or heavy objects/over a long distance/for a long period of time
• Open jars/which are tightly shut
• Complete housework/for a sustained amount of time/in a large area
• Carry children/over a considerable distance/for a long time
• Consider references to static/dynamic/explosive strength ‒ if qualified

Lack of stamina could make it more difficult to
• Stack shelves/repeatedly/for a long period of time
• Keep walking/for a period of time/while shopping
• Work/for long hours.

Question 26

Explain, using an example, what good posture is. (2)

Answer 26

The correct position the body is held in/ when standing, walking or sitting/standing upright/with a straight back/head up/upright/ with ease

Question 27

Explain what is meant by muscle tone and describe how it can help with good posture. (2)

Answer 27

• The tension which remains in the muscles/ even at rest/ which enables the body to keep the muscles in the correct position
• The body being kept primed and ready for instant action/with the joints held firm by extensor and flexor muscles working at the same time.

Question 28

Describe what is meant by muscular endurance (2)

Answer 28

• The ability to use voluntary muscles /many times/without getting tired
• The amount of dynamic strength in a muscle/with its ability to keep working/for a long period of time.

Question 29

Describe how performers could improve muscular endurance during their training. (2)

Answer 29

Sit-ups/performing a sit-up for a maximum period
• Chin-ups/performing chin-ups for a maximum period
• Dips/performing dips for a maximum period
• Press-ups/performing press-ups for a maximum period
• Low weights/high repetitions

Question 30

What is meant by ‘healthy’? (1)

Answer 30

One mark should be awarded for considering what being healthy is. Reference should be made to physical, social or mental well being/the absence of disease/illness.

Question 31

What is meant by ‘general fitness’? (1)

Answer 31

One mark should be awarded for considering what general fitness is. Reference should be made to the ability of your body to cope with the demands of everyday life.

Question 32

Explain how these elements combine to enable a performer to compete at club level. (2)

Answer 32

• It is necessary to be healthy in order to attain basic fitness
• Higher levels of competition put more strain on a performer
• Even minor health problems(colds, hay fever etc.) can result in poor performance
• Regular check ups, inoculations will be essential
• Dietary requirements should be considered.

Question 33

Movement is one of the functions of the skeleton.

i) Name three other functions. (3

Answer 33

Support
•        Protection
•        Shape
•        Blood production
•        Mineral storage.

Question 34

Explain the function of cartilage in relation to movement. (2)

Answer 34

Cushions between bones
•        To stop rubbing during movement
•        Acts as a shock absorber
•        Stabilises joints
•        Prevents excess movement
•        Allows easier movement

Question 35

(i) Describe one positive effect that your peer group might have on participation. (2)

Answer 35

If your peer group or friends enjoy taking part in an activity and/or appreciate the benefits/ they will encourage and motivate others to join in as well.

Question 36

Describe one negative effect that your socio-economic group might have on participation. (2)

Answer 36

An individual from a low socio-economic group will not be very wealthy/so will not be able to take part in activities/that need expensive equipment/or are expensive.

Question 37

Describe what good posture is. (2)

Answer 37

• the position in which a person holds their body
• standing upright/ with very little effort
• the position the body is held in/ when standing, walking or sitting
• straight back/head up.

Question 38

Give two examples of poor posture. (2)

Answer 38

curved back leading to permanent deformity of the spine
• strained back and abdominal muscles
• bowed back (lordosis)/ rounded shoulders (kyphosis)/sideways curvature (scoliosis).

Question 39

Explain how developing the different types of strength may improve Ben’s performance in gymnastics. (8)

Answer 39

Indicative Content

Ben’s performance in gymnastics may be improved by developing:

• Static strength – strength applied to an immovable object or holding the body in a stable position;

• e.g. holding a handstand;
• Ben could hold a handstand for a longer period of time and would be in a more stable balanced position which would lead to an increase in style mark;
• training would include a low number of repetitions of heavy weights carried out in a smooth, slow action or holding the heavy weights still.

• Explosive strength or power – strength used in one short, sharp, burst or movement;

• e.g. taking off on a vault;
• Ben could get more height which would allow more rotation and therefore a greater difficulty which would attract higher marks;
• training would include a low number of repetitions of heavy weights carried out in an explosive action.

• Dynamic strength or muscular endurance – strength needed to support body weight over a prolonged period of time or apply force against some type of object;

• e.g. performing a routine on the pommel horse or rings;
• Ben could perform the routine in a more stable and balanced manner and maintain style for the whole routine leading to higher marks;
• training would involve light weights with a higher number of repetitions and sets.

Question 40

Explain how an improvement in co-ordination may enable a sportsperson to improve their performance in a named physical activity. (3)

Answer 40

Award up to three marks for explaining how an improvement in co-ordination may enable a sportsperson to improve their performance in a named activity.

• Tennis serve – linking all parts of the action / gain more accuracy or power / so more likely to serve an ace or win the point.
• Athletics triple jump – linking the three phases together / gain more speed or height / enabling greater distance to be achieved.
• Ice skating jumps – linking movements together / more technical or aesthetic / and gain higher marks.
• Gymnastics cartwheel – linking movements together / more technical or aesthetic / and gain higher marks.
• Football volley – timing the movement of the foot to the speed and trajectory of a moving ball / more accuracy or power / increasing chances of a goal being scored.
• Rugby drop goal – synchronising the movement of the hands dropping the ball onto the kicking leg / more accuracy or power / to achieve greater distance.
• Kayaking slalom – linking strokes together / to gain more power / to complete more technical courses or faster times.