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 Static strength

Define Explosive strength (Power)

Define Dynamic strength (Muscular endurance)

Also, give a sporting example for each

Answer 2

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 3

Define Agility and Balance

Also, Give an example for each COF

Answer 3

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 4

Define Cardiovascular endurance and Co-ordination

Also, Give an example for each COF

Answer 4

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 5

Define Flexibility and Muscular endurance (dynamic strength)

Also, Give an example for each COF

Answer 5

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 6

Define Maximal strength and Speed

Also, provide an example for each COF

Answer 6

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 7

Define Power (explosive strength) and Reaction time

Also, provide an example for each COF

Answer 7

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 8

Coordination, cardiovascular endurance, muscular endurance, power / explosive strength, reaction time, speed and strength are important components of fitness for a hockey player.

Name one other component of fitness. Outline why it is important for a hockey player.

Component of fitness

[2 marks]

Answer 8

*   Flexibility (1 x AO1)

*   Reach in the tackle / stretch to get the ball / equivalent (1 x AO2)

*   Balance (1 x AO1)

*   To stay stable when dribbling (around a player) / to not fall when dribbling / equivalent (1 x AO2)

*   Agility (1 x AO1)

*   To change direction quickly when tracking an opposition player / to go around an opponent when dribbling / equivalent (1 x AO2)

Accept any other examples of why a component of fitness is important to a hockey player. Example must relate to the named component of fitness.

Question 9

Evaluate the importance of muscular endurance to a trampoline performer when performing a routine.

[total 4 marks]

Answer 9

AO1

*   (Muscular endurance is the) ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue (1)

AO2

*   Body is constantly moving / uses arms and legs throughout (1)

*   Often 10 bounces (1)

*   Specific moves may be repeated, e.g. bounces (1)

AO3

*   Marks could be lost in a competitive routine if muscles fatigue and cause loss of technique (1)

*   Routine is not that long and not particularly enduring (1)

*   Argument that other components are more important (strength, power, balance, flexibility) (1)

*   E.g. power needs to be generated off of the bed to gain the height required (1)

Accept any other suitable evaluative point about the importance of muscular endurance to a trampoline performer. Answers must be linked to performance in a routine.

Max 4 marks

Question 10

State two components of physical fitness that an athlete would need when taking part in a cross country race and describe how each component could improve their performance.

[total 4 marks]

Answer 10

*   (AO1) Dynamic strength or muscular endurance (1)

*   (AO2) to be able to work continuously without tiring throughout the race (1)

*   (AO1) Explosive strength or power (1)

*   (AO2) to get a fast start to the race or sprint up the start of a hill climb (1)

*   (AO1) Cardiovascular endurance (stamina) (1)

*   (AO2) the heart and lungs can maintain energy supply efficiently throughout the race (1)

*   (AO1) Speed (1)

*   (AO2) To sprint at the end of the race (1)

*   (AO1) Coordination (1)

*   (AO2) Limbs working together to produce a fluent and efficient running action (1)

*   (AO1) Balance (1)

*   (AO2) Staying upright when running on uneven terrain in cross country (1)

*   (AO1) Reaction time (1)

*   (AO2) getting a good start to the race. (1)

Question 11

Justify why reaction time is important for a cricketer.

[total 3 marks]

Answer 11

*   The ball may be travelling fast so the batsman will need to react quickly to stimulus / ball and initiate a response, otherwise the ball will beat the bat (1)

*   The ball may deviate / spin off the pitch so the batsman must react to any lateral movement quickly to avoid getting out (1)

*   If catching a hard hit shot, a close fielder has to respond quickly to attempt to stop or catch the ball (1)

*   A wicket keeper has to respond quickly to a nick off the bat to make a catch (1)

Accept any other suitable justifications as to why reaction time is important for a cricketer. Answers must relate to specific examples from cricket.

Question 12

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

Answer 12

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 13

State three benefits/advantages for fitness testing

Answer 13

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 14

Think of the three generic disadvantages

State three disadvantages/limitations of fitness testing

Answer 14

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 15

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

Answer 15

•    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 16

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

Answer 16

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 17

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

Answer 17

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 18

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

Answer 18

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 19

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

Answer 19

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 20

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

Answer 20

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 21

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

Answer 21

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 22

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 22

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 23

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 23

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 24

The vertical jump test measures leg power.

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

Answer 24

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 25

Identify the fitness test for static strength

Describe how to perform this test. [4 marks]

Answer 25

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 26

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

Answer 26

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 27

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

Answer 27

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 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 for Muscular endurance
2) Describe how to conduct this test [3 marks]

Answer 29

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

Question 30

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

Answer 30

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