Physical Training Flashcards
Define Agility.
Agility is the ability to move and change direction quickly (at speed) while maintaining control.
Define Balance.
Balance is the maintenance of the centre of mass over the base support. Balance can be static (stationary) or dynamic (moving).
Define Co-ordination.
Co-ordination is the ability to use different (two or more) parts of the body together, smoothly and efficiently.
Define Cardiovascular Endurance (aerobic power)
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles.
Define Flexibility.
The range of movements possible at a joint.
Define Muscular Endurance.
The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
Define Power.
Power is the product of strength and speed. Power can be referred as explosive strength or anaerobic power.
Define Speed.
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time as quickly as possible.
Define Reaction Time.
Is how long it takes to respond to a stimulus.
Define Strength
Is the ability to overcome resistance.
Maximal strength- The maximum force that can be generated by a muscle.
Static strength- When the muscles apply force but the muscle length stays the same.
Dynamic strength is required to perform in a 1000m rowing race.
Define ‘dynamic strength’.
Justify why dynamic strength is important in a 1000m rowing race.
Marks for this question AO1 = 1, AO3 = 3
Award one mark for a definition and a further three marks for the justification.
AO1 (sub-max 1 mark)
* Ability of the muscles or muscle groups to undergo repeated contractions or movements (1)
AO3 (sub-max 3 marks)
* Races usually take a long time to complete (3.30 – 10 minutes) (1)
* Dynamic strength enables their limbs to carry out the strokes required to complete the race (1)
* Dynamic strength delays the onset of muscular fatigue (1)
* Dynamic strength allows rowers to perform at their optimal levels for longer (1)
* Dynamic strength allows a rower to increase their capacity to train for longer periods of time (1)
* Dynamic strength may result in increased levels of cardiovascular endurance (1)
Justify why balance is an important component of fitness needed for a games player to perform effectively. [3 marks]
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.
Explain how a Games player can utilise strength to improve performance [3 marks]
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
Evaluate the importance of agility and flexibility in a 200m freestyle swimming race. [6 marks]
AO1 – Knowledge of agility and flexibility eg
* Agility – the ability to move and change direction quickly (at speed) whilst maintaining control.
* Flexibility – the range of movements possible at a joint.
AO2 – Application to a 200m swimmer eg
* A swimmer requires agility to enable them to turn quickly at the end of the pool.
* A swimmer doesn’t require a high level of agility as they swim in straight lines in lanes.
* A swimmer requires flexibility to help prevent injuries.
* A swimmer requires flexibility to exert more power through the water.
* A swimmer requires flexibility to extend their arms at the finish.
* A swimmer requires flexibility to improve their technique and swimming efficiency.
* A swimmer requires flexibility to assist in diving at the start of a race.
AO3 – Evaluate the importance of agility and flexibility in a 200m freestyle swimming race, eg
Agility
* Any changes in direction could result in leaving a lane and being disqualified from the race.
* A swimmer will benefit from good agility to enable them to turn quicker and therefore record a faster
time.
MARK SCHEME – GCSE PHYSICAL EDUCATION – 8582/1 – JUNE 2023
20
Flexibility
* Flexibility is the ability to use power through the full range of motion of a joint, helping the swimmer to
exert more force through the water resulting in a faster time.
* Flexibility helps increases the length of the arm reach enabling the swimmer to swim quicker.
* Flexibility will allow the swimmer to extend their ankles and legs through a greater range of movement,
enabling them to kick harder, resulting in more speed through the water.
* Flexibility will enable a swimmer to turn quicker at the end of the pool and therefore record a faster
time.
* Flexibility will enable a swimmer to stretch further, increasing the chances of winning the race (arms)
or completing a tumble turn (legs) quicker.
* Flexibility will enable a swimmer to have a greater range of movement at a joint therefore they may be
able to have a better and more efficient technique when performing the freestyle.
Define Health.
A state of complete physical, mental and social wellbeing.
Define Fitness.
The ability to meet/cope with the demands of the environment.
Define Ill Health.
A state of poor physical, mental and/or social wellbeing.
What are the components of fitness ?
MR SCAMP CBF
-Muscular Endurance
-Reaction Time
-Speed
-Co-ordination
-Agility
-Maximal Strength
-Power
-Cardiovascular Endurance
-Balance
-Flexibility
What are the reasons for fitness testing?
BEFORE A TRAINING PROGRAMME:
- To identify strengths and weaknesses
- To show a starting level of fitness
- To motivate
- To provide goals
DURING OF AFTER TRAINING PROGRAMME:
- To monitor improvement
- To provide a variety to a training programme
- To compare results against norms of group/national averages
- To identify whether a training has been successful
Think of the three generic disadvantages
State three disadvantages/limitations of fitness testing
- The test is not sport specific, as it does not focus on skills like passing
- The test does not replicate sporting movements like tackling
- The test does not replicate competitive conditions, as there are no defenders present
Test may not be valid due to human error
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!
What is norms (normative data)?
Data collected from a large sample of the population for use in fitness rating charts, used to compare own fitness test results with national averages.
What is reliability?
The consistency and repeatability of a test.
What is validty?
The extent to which a test measure what it sets out to measure.
What is the fitness for agility?
Illinois Agility Test
What is the fitness test for speed?
30m Sprint
What is the fitness test for co-ordination?
Wall Toss Test
What is the fitness test for reaction time?
Ruler Drop Test