PF2 UNIT 1

Question 1

What are the 4 aspects of Fitness?

Answer 1

Physical Fitness
Social Fitness
Emotional Fitness
Mental Fitness

Question 2

This refers to the ability of an individual to perform his daily tasks efficiently.

Answer 2

Physical Fitness

Question 3

It is the ability to cope with the common problems of everyday living.

Answer 3

Mental Fitness

Question 4

This is the ability to mingle with different types of people.

Answer 4

Social Fitness

Question 5

This refers to the ability of an individual to control his emotions or feelings.

Answer 5

Emotional Fitness

Question 6

It properly improves performance because it prepares the mind and body for the main activity.

Answer 6

Warm Up/Warming Up

Question 7

What are the three phases of warm-up?

Answer 7

Pulse Raising
Stretching
Joint Mobilization

Question 8

This aims to gradually raise the heart rate.

Answer 8

Pulse Raising

Question 9

This aims to move joints into positions appropriate to the activity.

Answer 9

Joint Mobilization

Question 10

This aims to lengthen the specific muscles to prevent injury.

Answer 10

Stretching

Question 11

It returns the body to its pre-exercise state.

Answer 11

Cool Down/Cooling Down

Question 12

What are the three phases of cool down?

Answer 12

Pulse Lowering
Static Stretching
Developmental Stretching

Question 13

This aims to gradually return the pulse rate to its resting rate.

Answer 13

Pulse Lowering

Question 14

This encourages the muscles to lengthen, increasing their flexibility.

Answer 14

Developmental Stretching

Question 15

This aims to remove any lactic acid build-up to prevent stiffness or soreness.

Answer 15

Static Stretching

Question 16

A form of exercise you select to improve your fitness.

Answer 16

Training Method

Question 17

This improves strength, power, or muscular endurance.

Answer 17

Resistance Training (Weight Training)

Question 18

Used to increase power and strength, this translates to higher jumps and faster sprint times.

Answer 18

Plyometric Training

Question 19

Involves an eccentric contraction where muscles lengthen under tension followed by a concentric contraction, where muscles shorten under tension.

Answer 19

Plyometric Training

Question 20

This involves low-intensity exercise for long periods of time without a rest or break.

Answer 20

Continuous Training

Question 21

A Swedish word for speed play and is a form of continuous training during which the speed or terrain of the activity is varied so that both aerobic and anaerobic energy systems are stressed.

Answer 21

Fartlek Training

Question 22

Involves periods of exercise or work followed by periods of rest.

Answer 22

Interval Training

Question 23

This involves a series of exercises, known as stations, being performed one after the other.

Answer 23

Circuit Training

Question 24

What are the 6 Training Methods?

Answer 24

Resistance Training (Weight Training)
Plyometric Training
Continuous Training
Fartlek Training
Interval Training
Circuit Training

Question 25

What are the components under the Health-Related Fitness?

Answer 25

Cardio-respiratory Endurance Muscular Endurance Muscular Strength Flexibility Body Composition

Question 26

What are the components under the Skill-Related Fitness?

Answer 26

Agility Balance Coordination Power Reaction Time Speed

Question 27

This is a measure of how efficiently you are able to keep your heart working and your muscles supplied with nutrients and oxygen while exercising.

Answer 27

Cardio-respiratory Endurance

Question 28

Sometimes called aerobic fitness or cardiorespiratory fitness.

Answer 28

Cardio-respiratory Endurance

Question 29

The cardiorespiratory system is made up of:

Answer 29

The cardiovascular system The respiratory system

Question 30

This system is responsible for transporting oxygen and nutrients to all the tissues in the body.

Answer 30

The cardiovascular system

Question 31

What are the three main components of the circulatory system?

Answer 31

The heart The blood The blood vessels

Question 32

This is responsible for bringing oxygen into the body.

Answer 32

The respiratory system

Question 33

These are the two main components of the respiratory system

Answer 33

The lungs The airways

Question 34

The ability of a muscle to exert a sub-maximal force repeatedly over a period of time

Answer 34

Muscular Endurance

Question 35

This is the amount of force, measured in kilograms or newtons that can be generated by a muscle when it is contracting

Answer 35

Muscular Strength

Question 36

The main two types of strength

Answer 36

Explosive Strength Dynamic Strength

Question 37

The amount of force that can be exerted in one quick, powerful contraction.

Answer 37

Explosive Strength

Question 38

The amount of force that can be exerted repeatedly by a muscle

Answer 38

Dynamic Strength

Question 39

The ability to move all your joints through their full range of movements smoothly.

Answer 39

Flexibility

Question 40

This is a measure of how much of your body is made up of fat-free mass, of vital organs, and how much is made up of fat.

Answer 40

Body Composition

Question 41

The ability of a sports player to move and change direction quickly

Answer 41

Agility

Question 42

The ability to keep the body stable, when still or moving, by keeping the centre of gravity over the base of support.

Answer 42

Balance

Question 43

The two types of balance

Answer 43

Static Balance Dynamic Balance

Question 44

This type of balance is performed when little or no movement takes place

Answer 44

Static Balance

Question 45

This type of balance is performed when movement takes place during a balance

Answer 45

Dynamic Balance

Question 46

The ability to move two or more parts of the body at the same time efficiently and accurately

Answer 46

Coordination

Question 47

The ability to combine strength and speed and is expressed as the time it takes to perform a task.

Answer 47

Power

Question 48

The time it takes to respond to a stimulus

Answer 48

Reaction Time

Question 49

How long it takes for an individual or an object to travel a certain distance

Answer 49

Speed

Question 50

The three main types of speed

Answer 50

Accelerative Speed Pure Speed Speed Endurance

Question 51

The speed with which you start moving faster

Answer 51

Accelerative Speed

Question 52

Your maximum speed

Answer 52

Pure Speed

Question 53

Being able to maintain your maximum speed or near your maximum speed for a period of time

Answer 53

Speed Endurance

Question 54

The two training principles of fitness training

Answer 54

FITT SPORRVIA

Question 55

What does FITT stand for

Answer 55

Frequency Intensity Time Type

Question 56

Refers to the number of times exercise is undertaken each week.

Answer 56

Frequency

Question 57

How hard the exercise is

Answer 57

Intensity

Question 58

Refers to how long each exercise sessions last

Answer 58

Time

Question 59

Refers to the nature of the exercise that the performer completes

Answer 59

Type

Question 60

What does SPORRVIA stand for

Answer 60

Specificity Progressive Overload Reversibility Rest and Recovery Variation Individuality Adaptation

Question 61

Focusing training on activities relevant to an individual's sporting goals and needs

Answer 61

Specificity

Question 62

About achieving better results every time you go out on the track or in the gym

Answer 62

Progressive/Progression

Question 63

Pushing your body outside of your comfort zone to a limit that will force it to adapt

Answer 63

Overload

Question 64

Training at an appropriate intensity and gradually increasing the amount of stress we place on our bodies in order for fitness gains to occur

Answer 64

Progressive Overload

Question 65

Our bodies need to be placed under stress in order to improve

Answer 65

Reversibility

Question 66

Overtraining occurs when the intensity of exercise exceeds the body's ability to recover

Answer 66

Rest and Recovery

Question 67

Vary a training programme so that you don't get bored and continue to enjoy your exercise

Answer 67

Variation

Question 68

A successful training program is that it is tailored to the individual

Answer 68

Individuality

Question 69

Occurs in the recovery period after a training session

Answer 69

Adaptation