PE: Health, exercise, fitness & performance

Question 1

What is the definition of health?

Answer 1

A state of complete physical, mental and social wellbeing, not just the absence of illness.

Question 2

What are the physical health reasons for taking part in physical activity? (6)

Answer 2

-Improved muscular strength and endurance.
-Improves cardiovascular fitness.
-Improves flexibility.
-Improves posture.
-Decreases likelihood of diseases such as osteoporosis and arthiritis.
-Improved body composition - reduced fat and increased muscle mass.

Question 3

What are the mental health reasons for taking part in physical activity? (6)

Answer 3

-Increased self esteem and self worth.
-Reduces mental health issues such as depression and anxiety.
-Pride in performance.
-Feelings of satisfaction when you reach a goal.
-Anger / stress relief.
-Escape from the troubles of everyday life.

Question 4

What are the social health reasons for taking part in physical activity? (4)

Answer 4

-Develop a sense of belonging.
-Make new friends.
-Cooperating and working with other people.
-Learnt good communication skills.

Question 5

What is the definition of exercise?

Answer 5

A form of physical activity which maintains or improves health and/or physical fitness, it requires physical effort.
A lack of exercise means you have a sedentary lifestyle.
This can lead to hypokinetic diseases (e.g heart disease or high blood pressure.

Question 6

What is the definition of fitness?

Answer 6

The ability to meet the demands of your environment.

Question 7

What is the definition of performance?

Answer 7

How well a task is completed.

Question 8

What are the health related components of fitness? Explain them and give a sporting example. (5)

Answer 8

• Body composition = The percentage of body weight that is fat, muscle or bone. E.g. wightlifting, boxer vs 10,000m runner.
• Flexibility = The range of motion at a joint. E.g. diving, gymnastics.
• Muscular strength = The ability to exert force e.g. lifting a weight. E.g. weightlifting, rowing.
• Cardiovascualr fitness = The ability to exercise your whole body for long periods of time (e.g. stamina/endurance). E.g. hockey, long distance running, tennis.
• Muscular endurance = The ability to use voluntary muscles repeatedly without getting tired. E.g. Long distance swimming, rowing, dancing.

Question 9

What do the health related components of fitness do?

Answer 9

They help with disease prevention and keeping you generally healthy (everyone needs these components whether they take part in sport or not).

Question 10

What do the skill related components of fitness do?

Answer 10

• Helps people to become good at physical activity.
• Different sports need different skills or different combinations of skills.
• Fitness skills can be developed and improved with practice and training.

Question 11

What are the skill related components of fitness? Explain them and give a sporting example. (6)

Answer 11

• Power = The ability to undertake strength performances quickly. Strenth X Speed. E.g. a scrum in rugby, throwing in javelin.
• Balance = The ability to keep the body stable while at rest or in motion. 2 tyoes - Static & Dynamic. E.g beam in gymnastics.
• Reaction time = The time between presentation of a stimulus and the onset of movement. E.g start of a race, goalkeeper in football.
• Agility = The ability to change the position of the body quickly and to control the movement of the whole body. E.g changing in direction in netball and hockey.
• Co-ordination = The ability to use 2 or more body parts together. E.g serving in tennis and catching in cricket.
• Speed = The rate at which an individual can perform a movement or cover a distance. E.g sprinting and rallying in badminton.

Question 12

What are the reasons for testing in sport? (4)

Answer 12

• To evaluate strengths and weaknesses.
• To set goals and targets.
• To plan and monitor training programmes.
• To compare to national standards and norms.

Question 13

What is the importance of test protocols?

Answer 13

• Test rules must be followed to ensure reliability.
• Tests must be appropriate to sport and component of fitness.
• Tests must be accurate (same environment, equipment, times, eff

Question 14

What is the component of fitness, purpose and protocol of the 12 minute run?

Answer 14

COF: Cardiovascular fitness.
Purpose: Tests cardiovascualr fitness and estimates VO
2
max.
Protocol: Run for 12 minutes around a course. Measure the distance you cover and use the same course when you do your re-test run.

Question 15

What is the component of fitness, purpose and protocol of the Harvard Step Test?

Answer 15

COF: Cardio-vascular endurance.
Purpose: Tests cardiovascular endurance.
Protocol: Strp on and off a 45cm high bench every 2 seconds for 5 minutes. Regular pace needs to be maintained so you do 150 steps in 5 minutes.

Question 16

What is the component of fitness, purpose and protocol of the One-minute- sit-up-test?

Answer 16

COF: Muscular endurance.
Purpose: Tests abdominal muscular endurance.
Protocol: You must have your knees bent and your hands on your ears. Sit up and touch your knees with your elbows. You record how many you can perform in 1 minute.

Question 17

What is the component of fitness, purpose and protocol of the One-minute-press-up-test?

Answer 17

COF: Muscular endurance
Purpose: Tests muscular endurance.
Protocol: You record how many you can perform in one minute. You can do kneeling push ups but you have to do these for the re-test.

Question 18

What is the component of fitness, purpose and protocol of the Sit and Reach Test?

Answer 18

COF: Flexibility.
Purpose: Measures the flexibility of your hamstrings and lower back muscles.
Protocol: Use a standard sit and reach box. Measure how far past your toes you can reach. If you cannot reach your toes you score a minus total. If you just reach your toes your score 0 which is average.

Question 19

What is the component of fitness, purpose and protocol of the Hand Grip Strength Text?

Answer 19

COF: Muscular strength.
Purpose: Tests muscular strength in your hand.
Protocol: With your strongest hand squeeze as tightly as you can. take 3 recordings and record the best score.

Question 20

What is the component of fitness, purpose and protocol of the Vertical Jump / Sargent jump test?

Answer 20

COF: Muscular strength.
Purpose: Tests leg power.
Protocol: Chalk your fingertips and reach upand touch the wall as high as you can. Bend your knees and jump, touching the wall at the highest point. Measure how high above your standing reach mark you jumped and record your score. Keep the best of 3 attempts.

Question 21

What is the component of fitness, purpose and protocol of the Illnois Agility Test?

Answer 21

COF: Agility.
Purpose: Tests agility.
Protocol: How quickly can you move around the course, chaning direction as you go. Best of 3 attempts.

Question 22

What is the component of fitness, purpose and protocol of the 30m Sprint?

Answer 22

COF: Speed.
Purpose: Tests a person’s speed.
Protocol: Work with a partner. Mark out a 30m distance. When your partner signals you to start, run as fast as you can while your partner records your time.

Question 23

How do you choose the right method of training?

Answer 23

• Requirements of sport - fitness or skill.
• Facilities available.
• Level of fitness.

Question 24

What are the 6 methods of training?

Answer 24

-Plyometrics. -Weight lifting.
-Continuous. -Interval.
-Circuit training. -Fartlek.

Question 25

Explain Fartlek training, the advantages and disadvantages of it and examples in sport.

Answer 25

Fartlek originated in Sweden, and it means ‘speed’ and ‘play’. It is a combination of fast and slow running and pre-dates interval training. Performers can work aerobically or anaerbically.
Advantages: It can benefit your strength & endurance and improves your ability to put on a spurt in races knocking seconds off your finishing time.
Disadvantages: It can lead to an imbalanced training plan and increases the risk of injury in beginners.
Examples in sport: Football, hockey, netball.

Question 26

Explain Continuous training, the advantages and disadvantages of it and examples in sport.

Answer 26

It is when you train at a steady pace, at least 15 minutes at a time. Good for cardiovascular fitness.
Advantages: Improves aerobic fitness, inexpensive, can be adapted, group or individual, wide range of activity, improves health & fitness, can be dine in many places and at any time.
Disadvantages: Doesn’t improve anaerobic fitness, boring, outdoor training depends on weather.
Sporting examples: Cycling, running, swimming.

Question 27

Explain Circuit Training, the advantages and disadvantages of it and examples in sport.

Answer 27

Primarily improves muscular endurance, cardiovascular fitness and circulo-respiratory fitness. It involves a number of exercises, arranged to avoid exercising the same muscle groups consecutively. It develops general fitness, working both the muscles and the CV system. Therefore, it is suitable for a wide range of activities. The exercises may be carried out for a set length of time or number of reps.
Advantages: It can combine muscular endurance, power, speed and CV fitness effectively, a good source of training for all-round fitness, involves both aerobic and anaerobic activities.
Disadvantages: Must be well planned, pace yourself through the activities, still stations could be included but not any that lower the HR.

Question 28

Explain Interval training, the advantages and disadvantages of it and examples in sport.

Answer 28

Defined as high intensity periods of work followed by defined periods of rest. Work periods should be above 80% of your maximum (anaerobic). During recovery, heart rate drops below your aerobic training zone. Interval training can be done individually or in a team to improve speed and cardiovascular fitness in sports such as athletics and football.
Advantages: Repeats sprint running or swimmming which is anaerobic, rest intervals - short periods of time / bursts, repeats high quality fitness and heart rate can be shown graphically for progress reports.
Disadvantages: Intense -full motivation needed, boring, outdoor weather can stop training.

Question 29

Explain Plyometris training, the advantages and disadvantages of it and examples in sport.

Answer 29

Exercises in which muscles exert max force in short intervals of time. It aims to improve your muscles’ elastic strength and explosiveness and therefore power.
Advantages: Improves explosive fitness, doesn’t need expensive equipment, exercises can be designed for specfific sports, e.g. high jumper might want leg power whilst javelin throwers may want arm power.
Disadvantages: Need to be fit before starting, need knowledge of your event, or a coach, need to progress graducally as rest and recovery are important.

Question 30

Explain Weight Training, the advantages and disadvantages of it and examples in sport.

Answer 30

Health related body composition. Developing muscular strength or endurance depending on the number of repetitions.
Advantages: Used to improve muscle strength: endurance or power, wide variety of exercises, can target specific muscle groups, easy to monitor progress.
Disadvantages: Need fuitable faclities, need special equipment, may need other people supporting, need knowledge of safety & technique.
Example in sport: Strength + power, e.g. long jump and sprint.

Question 31

What if the definition of principles and what are each of their names? Also which ones do you need to avoid?

Answer 31

The factors we have to consider when creating a training programme.
Individual needs Frequ.cy
Specificity Intensity
Progressive Overload Time
Rest and Recovery Type

The ones to avoid…Reversibility and Overtraining

Question 32

Define frequency and give a sporting example.

Answer 32

How often you train.
E.g. how many times you train a week as a swimmer.

Question 33

Define intensity and give a sporting example.

Answer 33

How hard you train.
E.g. how much % of your max you are working at. For a swimmer, 85-95% is harder than 60%.

Question 34

Define time and give a sporting example.

Answer 34

How long you train.
E.g. how long a swimming training session lasts for.

Question 35

Define type and give a sporting example.

Answer 35

Linked to individual needs and needs of sport. Altering exercise.
E.g. could be achieved through a wide range of activities that raise the heart rate into the target zone to maintain an active lifestye - e.g. dancing, swimming, cycling, brisk walking, jogging, aerobics, using a cross trainer etc.

Question 36

Define individual needs and give a sporting example.

Answer 36

Matching training to the needs of the athlete.
E.g. A first time marathon runner using an experienced marathon runner’s training programme.

Question 37

Define specificity and give a sporting example.

Answer 37

Matching training needs to the sport.
E.g. Rugby: all the players must be very fit and strong. However the forwards need to train for strength when pushing in the scrum while the backs need to be fast and agile to get past the defenders.

Question 38

Define progressive overload and give a sporting example.

Answer 38

Graducally increasing the amount of overload to ensure fitness gains without risk of injury.
E.g. for strength, overload training may mean lifiting a weight at 60-80% of maximum effort. For muscular endurance, overload training might be between 60-80% of maximum repetitions. For flexibility, the stretch must reach or pass the end of the full range of movement to bring about improvement.

Question 39

Define rest and recovery and give a sporting example.

Answer 39

Time allocated to recovery, required for body damage to repair due to training or competition. Adaptation!
E.g. After a cycling race, the period of time the cyclist takes to rest and heal their body without doing anything too strenuous.

Question 40

Define reversibility and give a sporting example.

Answer 40

Loss of fitness due to stopping training.
E.g. If a runner goes on holiday for 2 weeks, when they get back to running, they may be slower or find it harder to run as fast as they did before.

Question 41

Define over-training and give a sporting example.

Answer 41

Training too hard and not allowing recovery time.
E.g. If an athlete trained for the majority of the day, every day of the week and didn’t allow their body to recover at home afterwards.