Paper 1 Exam

Question 1

Name 10 Components of fitness

Answer 1

Agility, Speed, Reaction time, Power, Co-ordination, strength, Cardiovascular Endurance, Muscular Endurance, Flexibility and Balance.

Question 2

State 2 reasons for fitness tests and 2 Limitations of fitness tests.

Answer 2

To monitor improvement
To be motivated and set goals

Tests are not sport specific
They do not replicate movements competitive conditions required in sports.

Question 3

What is the difference between Quantative data and Qualitive data?

Answer 3

Quantative data focuses on measuring things and involved numbers, it is fact. Such as people’s height and weight etc. Qualitive data is focusing on understanding things. Such as peoples opinions, the way they feel and behave etc.

Question 4

Name 10 Fitness test
and what they measure.

Answer 4

Illinois Agility Test - Agility
Alternating Wall Test - Co-ordination
Sergeant Jump - power
Hand Grip Test - strength
Standing Stork - Balance
Sit and Reach - Flexibility
Ruler drop Test - Reaction Time
30m sprint - Speed
Cooper run - Cardiovascular Endurance
Sit up Test - muscular Endurance

Question 5

What does SPORT stand for and what is it?

Answer 5

Specificity - training should be specific to the sport.
Progressive Overload - Gradually increasing the amount of overload so gain can be achieved.
Reversibility - Gains are lost faster than achieved, losing gains is done by not exercising.
Tedium - The boredom a training plan can bring. it is essential for a training plan to have a variety.

Question 6

How to calculate your max heart rate?

Answer 6

220 - age

Question 7

To be training in an aerobic training zone, what is the percentage you should be working at?

Answer 7

60-80% of your max heart rate.

Question 8

To be training in an anaerobic training zone, what is the percentage you should be working at?

Answer 8

80-90% of your max heart rate.

Question 9

State 5 ways you can prevent an injury.

Answer 9

Do not Over-train
Stretch
Use taping and bracing.
Use correct technique
Keep hydrated

Question 10

Explain Pre-season

Answer 10

Pre-season - Period leading up to competition used to increase aerobic fitness

Question 11

3 reasons to warm-up.

Answer 11

• Prevent injury
• increase blood supply
• Skills Practice

Question 12

Explain the 4 areas of a warmup

Answer 12

Pulse raiser - The gradual raising of heart rate to increase blood flow around the body; this will lead to a greater oxygen supply to the working muscles
Dynamic Stretching - Stretching the muscles that will be used during the activity.
Skills Practice - Practicing the skills and techniques that will be used to familiarises the performers body with movements.
Mental Preparation - Ensures the performers attention is totally focused on performance, it will block out distractions.

Question 13

3 reasons to cool down

Answer 13

• allows the body to recover
• removes waste products
• reduces DOMS

Question 14

Explain the two areas of a cooldown

Answer 14

Pulse lowering - reducing the heart rate and breathing rate gradually by performing light exercises
Static stretching - lengthening and relaxing the muscles used during the main activity.

Question 15

What does FITT stand for and what is it?

Answer 15

Frequency - how many times u train
Intensity - how hard you train
Type - what type of training
Time - how long you train for

Question 16

What is Continuous Training?

Answer 16

Continuous Training - Working without rest in the aerobic zone.

Question 17

What is interval Training?

Answer 17

Interval Training - Alternating between short intense work in the anaerobic zone to period of recovery in the aerobic zone.

Question 18

What is weight training?

Answer 18

Weight Training - To develop strength, heavier weights will be lifted for a low amount of reps. To develop muscular endurance, lighter weights will be lifted for a higher amount of reps.

Question 19

What is plyometric Training?

Answer 19

Plyometric Training - Involves high impact exercises that teach muscles to perform their maximum contractions faster.

Question 20

What is fartlek training?

Answer 20

Fartlek Training - Periods of fast work with intermittent periods of slower work.

Question 21

What is High Altitude training?

Answer 21

High Altitude Training - Less oxygen being unavailable at high altitudes, this makes the body to make more red blood cells.

Question 22

What is circuit training?

Answer 22

Circuit Training - Can be used to train a range of fitness components, however technique can be affected by fatigue when performing.

Question 23

What is static stretching?

Answer 23

Static Training - Holding a stretch for up to 30 seconds.

Question 24

Name an advantage and disadvantage of Continuous training.

Answer 24

Continuous Training - Special equipment is not necessary however it does not improve anaerobic zone

Question 25

Name an advantage and disadvantage of Interval training.

Answer 25

Interval Training - Trains aerobic and anaerobic zones however can put a lot of pressure leading to injury.

Question 26

Name an advantage and disadvantage of Weight Training

Answer 26

Weight Training - Can concentrate on specific muscles or muscle groups however incorrect technique can lead to injury.

Question 27

Name an advantage and disadvantage of Plyometric Training

Answer 27

Plyometric Training - Requires little or no equipment however days of recovery is needed between each session.

Question 28

Name an advantage and disadvantage of Fartlek Training

Answer 28

Fartlek Training - Ideal for someone training n their own, however it is an advanced form of training.

Question 29

Name an advantage and disadvantage of High altitude training

Answer 29

High Altitude Training - Increases oxygen carrying capacity however can be difficult to complete training.

Question 30

Name an advantage and disadvantage of Circuit training

Answer 30

Circuit Training - Can be used to train a range of fitness components, however technique can be affected by fatigue when performing.

Question 31

Explain Competition/peak/playing season

Answer 31

Competition/peak/playing season - maintain fitness levels, working on specific skills.

Question 32

Explain Post-season

Answer 32

Post-Season - Rest and light aerobic training to maintain a level of general fitness.

Question 33

What does health mean?

Answer 33

A state of complete physical mental and social well being and not merely the absence of disease or infirmity.

Question 34

What is fitness?

Answer 34

The ability to meet or cope with the demands of the environment.