Physical Training (1)

Question 1

What phrase should you remember to recall all of the Components of Fitness?

Also, identify all of the Components of Fitness

Answer 1

MRS SCAMP CBF’ED or MRS SCAMP Can’t Be Forgotten

Maximal strength Reaction time Static strength

Speed Cardiovascular endurance Agility Muscular endurance Power

Co-ordination Balance Flexibility Explosive strength (power) Dynamic strength (muscular endurance)

Question 2

Define Agility and Balance

Also, Give an example for each COF

Answer 2

Agility- Is the ability to move and change direction quickly, at speed, while maintaining control

Example 1= A winger sidestepping a defender

Example 2= A Basketballer sidestepping past a defender whilst dribbling

Balance- Maintaining the centre of mass over the base of support

Example1 = A Gymnast performing a Headstand

Example 2= A Second row keeping upright whilst lifting his teammate in a lineout

Question 3

Define Cardiovascular endurance and Co-ordination

Also, Give an example for each COF

Answer 3

Cardiovascular endurance- The ability of the heart and lungs to supply oxygen to the working muscles

Example 1= A footballer performing at a high intensity for 90 minutes

Example 2= A marathon runner competing for 26 miles

Co-ordination- the ability to use two or more different parts of the body together, smoothly and efficiently

Example 1= Dribbling a basketball whilst running

Example 2= Dribbling a football whilst running

Question 4

Define Flexibility and Muscular endurance (dynamic strength)

Also, Give an example for each COF

Answer 4

Flexibility- refers to the range of movement possible at a joint

Example 1= A Gymnast performing the splits

Example 2= A Forward jackaling for the ball at a breakdown

Muscular endurance (dynamic strength)- the ability of a muscle group to undergo repeated contractions, avoiding fatigue

Example 1= A Rugby player performing at their optimal level for 80 minutes

Example 2=A Tennis player feeling less fatigued during the later stages of the match

Question 5

Define Maximal strength and Speed

Also, provide an example for each COF

Answer 5

Maximal strength= is the ability to overcome a resistance

Example 1= A weightlifer performing a squat/deadlift/bench press

Example 2= A rugby player bursting through a tackle/performing a hand off

Speed= distance ÷ time

Example 1= a Sprinter performing the 100m

Example 2= a Boxer throwing multiple punches quickly

Question 6

Define Power (explosive strength) and Reaction time

Also, provide an example for each COF

Answer 6

Power- Strength X Speed

Example 1= Jumping to header a football

Example 2= Shoulder barging an opponent off the ball

Reaction time- The time it takes to respond to a stimulus

Example 1= A tennis player responding to an opponent’s serve

Example 2= A sprinter responding to the sound of the gun at the start of a race

Question 7

Define Static strength

Define Explosive strength (Power)

Define Dynamic strength (Muscular endurance)

Also, give a sporting example for each

Answer 7

Static strength= Is the to ability hold a body part in a static position, as the muscle length stays the same against an immovable object. For example, A scrum or a handstand

Example 1- A scrum

Example 2- A handstand

Explosive strength= Strength X Speed

Example 1= Jumping to header a football

Example 2= Shoulder barging an opponent off the ball

Dynamic strength= The ability of a muscle group to undergo repeated contractions whilst avoiding fatigue.

Example 1= Long distance running

Example 2= A Rugby player performing at a high intensity for the full duration of the game

Question 8

Justify why balance is an important component of fitness to a netball or basketball player [4 marks]

Answer 8

Definition- Balance can be defined as maintaining the centre of mass over the bass of support [1 mark]

1- When marking, good balance would prevent contacting or obstructing the opposition [1 mark]

2- Stable position to avoid committing a foul due to incorrect footwork or travelling [1 mark]

3- When shooting, good balance would allow the shot to be more accurate and more likely to score [1 mark]

4- If pivoting or passing off one foot, footwork and passes would be more accurate [1 mark]

5- When transferring weight to either defend, dribble or get into a better position [1 mark]

6- When jumping to receive the ball or rebounding balance would be important when landing so that you do not fall over [1 mark]

Accept any other suitable justification of why balance is an important component of fitness. Answers must refer to a netball player or a basketball player.

Question 9

Explain how a Games player can utilise strength to improve performance [3 marks]

Answer 9

You need to identify the type of strength you’re referring to.

Static strength- A Rugby player will utilise Static strength during a scrum as they are pushing against a resistance, the better there static strength the longer they will be able to maintain there effort.

Explosive strength (Power)- A Rugby player will use Explosive strength when jumping to catch the ball, the better there explosive strength the higher they can jump increasing there likelihood of outjumping there opponent.

Dynamic Strength (Muscular endurance)- A Rugby player will use dynamic strength when continuously competing at the breakdown to turn the ball over, the better there dynamic strength the longer they can perform muscle contractions.

Maximal strength-A Rugby player will use Maximal strength when trying to break through a tackle, the better there Maximal strength the more likely they are to do this and create a scoring opportunity.

Accept any other suitable explanations/it doesn’t have to be Rugby

Question 10

State three benefits/advantages for fitness testing

Answer 10

1. To monitor improvement
2. To show a starting level of fitness
3. To identify strengths and weaknesses of a COF in relation to performance
4. To compare performance against national average
5. To motivate/set goals
6. To inform training requirement

Question 11

Think of the three generic disadvantages

State three disadvantages/limitations of fitness testing

Answer 11

1. The test is not sport specific, as it does not focus on skills like passing

2. The test does not replicate sporting movements like tackling

3. The test does not replicate competitive conditions, as there are no defenders present

4. Test may not be valid due to human error
5. Athlete may be demotivated

Tip: on Paper 1 when asked about limitations/disadvantages remember the first three, as they can be used for any topic!

Question 12

Anna uses explosive strength when running a 400m race. Define ‘explosive strength’.

Justify why explosive strength is important when running a 400m race. [4 marks]

Answer 12

AO1 (sub-max 1 mark)

• (The product of) strength and speed, ie strength × speed (1)

AO3 (sub-max 3 marks)

• Enables Anna to explode from the blocks to get a head start in a race (1)
• Enables Anna to run faster to gain a quicker time and win the race (1)
• Enables Anna to have a final burst of speed to dip at the finish line to gain a better finishing position (1)
• Enables Anna to accelerate at the start of the race to get ahead of the field in the early stages (1)

*Accept any other suitable justifications if an example has been given

Question 13

Define static strength. Explain how a Gymnast can use static strength in their Gymnastics routine [3 marks]

Answer 13

AO1

•   Static strength – the ability to hold a body part (limb) in a static position. Muscle length stays the same/maximum force that can be applied to an immovable object (1)

AO2

•   Could hold a handstand for a longer period of time (1) and would be in a more stable balanced position which would lead to an increase in style mark (1)

Accept any other suitable explanation of how Helen can use static strength in her gymnastic performance.

Question 14

Justify why flexibility is an important component of fitness needed for a games player to perform effectively. [3 marks]

Answer 14

•    Increase the elasticity in the muscles so less chance of pulling or tearing a muscle (1)
•    Limbs can extend further so more power can be exerted on an object, eg kicking a ball or hitting a tennis stroke (1)
•    Limbs have a greater range of movement so a better technique can be achieved, eg higher arm action when bowling a cricket ball (1)
•    Limbs have a greater range of movement so more technical or intricate movements can be made, eg reach further to return a tennis serve or lunge further to tackle in football (1)
•    Stride length increases so a player can move quicker (1)
•    Flexibility decreases stiffness in muscles and tendons and reduces delayed onset of muscular soreness (DOMS) (1)
•    An increase in flexibility assists in improving balance and mobility, allowing a games player to stay on their feet (1)

Accept any other suitable response.

Question 15

Evaluate whether the Illinois Agility Test is more relevant to a netball player than to a 200m runner.

[6 marks]

Answer 15

AO1 – Knowledge of the Illinois Agility Test eg

•    Illinois Agility Test – a test to measure agility.
•    Requires a 10 × 5 rectangle with 4 cones down the middle which the performer weaves in and out of as quickly as possible.

AO2 – Application to a netball player and 200m runner eg

•    200m runner does not need agility as it is a race run in a lane with a bend and a finishing straight.
•    The start and finish of the Illinois Agility Test can replicate the start and finish of the 200m race.
•    There is no need to change direction at speed, as the bend is a curve.
•    Agility is a fundamental skill for a netball player as they continually change direction at speed.
•    The test is a valid and reliable test to measure agility.
•    There are standardised norms that netball players and 200m runners can compare themselves to others.

AO3 – The importance of the Illinois Agility Test to a netball player and 200m runner eg

•    The Illinois Agility Test is performed in isolation. It is a general test and not specific to netball or 200m sprinting.
•    The test does not replicate the movements of either activity therefore can only be used as a guide to agility and not to performance.
•    200m runner – any changes in direction could result in leaving the lane and being disqualified.
•    200m runner – no need to change direction other than to run the corner, however the runner may change their positioning within their own lane.
•    Netball – agility is needed to dodge or move into space or mark opponents.
•    Other tests may be more appropriate to a netball player (cardiovascular endurance) or a 200m runner (30 Metre Sprint Test).

Credit other suitable responses relevant to the question.

Max 6 marks

Question 16

The multi stage fitness test was used to measure Matthew’s cardiovascular endurance, who is a year 7 student.

Discuss whether fitness testing is an appropriate way of assessing Matthew’s sporting ability.

[5 marks]

Answer 16

For (sub max 3 marks)

•    Fitness testing is a good way of identifying Matthew’s strengths and weaknesses and therefore may be a good indicator of his sporting ability (1)
•    Fitness testing can be used to monitor improvement and therefore allow for modifications to be tailored to a specified sport (1)
•    Fitness testing can compare against the norms of a group and be compared to national averages so that future forecasting/predictions can be made (1)

Against (sub max 3 marks)

•    Matthew is only in Year 7 so the tests would not be a good predictor of his rate of growth and muscular structure which may determine his sporting ability (1)
•    Tests are often not sports specific and are too general therefore they are a poor indicator for a specified sport (1)
•    They often do not replicate the actual movements that are needed in a specified activity, only the components of fitness (1)
•    They do not replicate the competitive or environmental conditions that are required in many sports which are imperative as Matthew will need to perform in many different situations (1)
•    Many tests do not use direct measuring and are submaximal, therefore there may be predictive and therefore inaccurate results (1)
•    Many tests require Matthew to be motivated to gain accurate results, therefore the information may be misleading (1)
•    Some tests have questionable reliability therefore they may provide inaccurate data (1)
•    Some tests have questionable validity with reference to the component of fitness they are measuring (1)
•    Some testing is not carried out with the correct procedures which will affect data (1)

Accept any discursive points around the appropriateness of fitness training being used to assess Matthew’s sporting ability.

Question 17

An athlete will be using a variety of fitness tests to monitor his level of performance.

Discuss the use of the multi-stage fitness test as a valid measure of performance for a tennis player. [4 marks]

Answer 17

Agree

•    Cardiovascular endurance is a key component of fitness to enable an athlete to compete for a minimum of two or more sets so test is relevant to an athlete (1)
•    20M shuttles are repeated in the test which replicates the game (1)

Disagree

•    The test is not sport specific and does not test the different intensities that are required in tennis e.g. 5 or 10 m sprints with periods of inactivity in between (1)
•    The test does not test any of the skill based requirements of a tennis player (e.g. serving, ground strokes or equivalent example) (1)
•    Can be argued that other components of fitness are more important e.g. agility to move around the court quickly (1)

Question 18

With reference to a named fitness test for cardiovascular endurance, explain how you could evaluate your test performance quantitatively and qualitatively. [3 marks]

Answer 18

AO1

•   Multi stage fitness test (1)

AO2

•    Multi stage fitness test scored in levels and stages which are figures. This means the test is Quantitative.
•    If an athlete was interviewed after they completed the test, their opinion on how they did would be qualitative. For example, I felt sick before the test so I did not perform my best (1)

Question 19

Data is used in sport to improve performance and can be collected in a variety of ways.

Explain the difference between quantitative and qualitative data collection, using examples.

[4 marks]

Answer 19

Quantitative data deals with numbers or facts, it is objective (1) An example of Quantitative data collection is Questionnaires or Surveys (1)

Qualitative data deals with descriptions or opinions, it is subjective (1) An example of Qualitative data collection is Interviews and Observations (1)

Maximum 4 marks

Question 20

The vertical jump test measures leg power.

Discuss the suitability of this test for a football player. [3 marks]

Answer 20

Agree (sub-max 2 marks)

• Leg power is a component of fitness needed by football players to perform specific skills (1)
• The test measures the ability to jump up so appropriate for jumping to head the ball / a goalkeeper to launch into a save / other equivalent example (1)

Disagree (sub-max 2 marks)

• The test is not sport-specific as would not test power needed to kick a ball / start a sprint towards the ball / other equivalent example (1)
• Does not test many aspects of playing football, e.g. dribbling / marking / other equivalent example (1)
• Can be argued that other aspects of fitness are more important, e.g. cardiovascular endurance to last 90 minutes (1)

Accept any other suitable discursive point around the suitability of leg power to football.

Question 21

Identify the fitness test for static strength

Describe how to perform this test. [4 marks]

Answer 21

Handgrip dynamometer test (1)

Step 1- Adjust the hand grip dynamometer or set it to the start mode (1)

Step 2- Arm hangs by the side with dynamometer in line with forearm or arm is raised above the head and lowered in a circular action or equivalent (1)

Step 3- Maximum grip is applied for five seconds (1)

Step 4- Performer has two or three attempts with best score recorded (1)

Step 5- Success is measured in KG (1)

Question 22

Describe the standing Stork test and explain how it could be used to improve performance in a physical activity. [4 marks]

Answer 22

AO1 (Sub-max two marks)

• Stand comfortably upright with your hands on hips (1)
• Stand on one leg (1)
• Place toes against the knee of the other leg (1)
• Raise heel and stand on your toes (1)
• Balance for as long as you can without either your heel touching the ground or moving your other foot away from your knee (1)
• Time is recorded and compared to standardised tables (1)

AO2 (Sub-max two marks)

• A test can improve balance within a performance in other sports e.g. kicking a ball, balancing on a beam (1)
• Use the results to compare with previous tests or standardised tables (1)
• Adjust training accordingly (1)
• Set goals or targets (1)
• Assess how successful your training has been (1)
• Identify strengths or weaknesses (1)

Accept any other suitable response.

Question 23

1) What fitness test measures reaction time?
2) Describe how to conduct this test [3 marks]

Answer 23

1) Ruler drop test
2) -Your partner holds the ruler with their arm outstretched
- The athlete places their fingers so they are hovering over the 0cm mark
- The partner releases the ruler without warning, the athlete closes their fingers, where his fingers catch the ruler represents the quality of their reaction time
- Reaction time is measured in centimetres

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 24

1) What fitness test measures Power?
2) Describe how to conduct this test [3 marks]

Answer 24

1) The vertical jump test
2) - Stand side to side to a walk with your arm fully extended to gain a starting mark, with a partner to observe how high you can jump
- Jump as high as you can and touch the wall ruler
- the higher you jump the better your power
- the distance between your starting mark and the mark you make after jumping, is recorded in centimetres

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 25

1) Identify the fitness test for flexibility
2) Describe how to conduct this fitness test [3 marks]

Answer 25

1. The sit and reach test
2. -Sit with your legs fully extended and shoes removed, your feet should be in Dorsi flexion against the sit and reach table
   - Reach forward and push the pencil from 0cm, as far as you can
   - The further you can push the pencil the better your flexibility, this is measured in centimetres

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 26

1) What fitness test is used for Maximal strength?
2) Describe how to conduct this test [3 marks]

Answer 26

1) One rep max test
2) - Select a realistic weight
- life the weight once
- take a rest and try and lift a slightly heavier weight, repeat until you can’t life a heavier weight
- score is measured by kilos

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 27

1) What fitness test measures Speed?
2) Describe how to conduct this test [3 marks]

Answer 27

1) The 30m sprint test
2) - Measure a 30 metre distance
- have a partner blow the whistle and start the stopwatch
- sprint as fast as possible, the quicker you cover the distance the higher your ability
- Ability is measured in seconds

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 28

1) What fitness test measures Co-ordination?
2) Describe how to conduct this test [3 marks]

Answer 28

1) The wall toss test
2) - Stand two metres away from a wall
- throw the ball underarm and catch the ball with your other hand, repeat and alternate hands
- success is measured by the amount of succesful catches in 30 seconds

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 29

1) Identify the fitness test used for Cardiovascular endurance
2) Describe how to conduct this test [3 marks]

Answer 29

1) The multistage fitness test
2) - measure a 20metre distance and mark this distance with a cone at each end
- start the recording which will sound out the bleeps
- run from one marker to the other before you hear the bleep, once you get to other side you stop and wait until you hear the bleep
- repeat this process, the longer you can maintain performance and beat the bleeps the better CV endurance
- If you miss three bleeps, you’re out
- the test is measured in levels e.g 11.4

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests

Question 30

1) Identify the fitness test for Muscular endurance
2) Describe how to conduct this test [3 marks]

Answer 30

1) The sit up bleep test
2) - start by lying down in the sit up position
- a recording will make a bleep sound
- the athlete should perform a sit up in time with the bleeps
- the test is over when you can no longer keep in time with the bleeps
- Success is measured by the amount of sit ups

Tip: when asked to describe a fitness test it will likely be worth 3 marks. To answer all of the fitness tests, state each small step to explain how the test is conducted and how success is measured. This should help make it it simpler to remember/answer all of the fitness tests