Physical training

Question 1

The components of fitness

Answer 1

• agility
• balance
• cardiovascular endurance (aerobic power)
• coordination
• flexibility
• muscular endurance
• power/explosive strength (anaerobic
power)
• reaction time
• strength (maximal, static, dynamic and
explosive)
• speed.

Question 2

Measuring the components of fitness

Answer 2

• agility – Illinois Agility Test
• balance – Stork Stand Test
• cardiovascular endurance (aerobic power)
– Multi Stage Fitness Test
• coordination – Wall Toss Test
• flexibility – Sit and Reach Test
• muscular endurance – Sit-Up Bleep Test
• power/explosive strength (anaerobic
power) – Vertical Jump Test
• reaction time – Ruler Drop Test
• maximal strength – One Rep Max Test
• speed – 30 Metre Sprint Test
• strength – Hand grip Dynamometer Test.

Question 3

The principles of training and overload

Answer 3

Key principles of training.
SPORT to include:
• specificity
• progressive overload
• reversibility
• tedium.
Key principles of overload.
FITT to include:
• frequency
• intensity
• time
• type.

Question 4

Types of training

Answer 4

Circuit training
Continuous training
Fartlek training
Interval training/high intensity interval training
Static stretching
Static stretching
Plyometric training

Question 5

Calculating intensities to optimise training

effectiveness

Answer 5

Calculate the aerobic/anaerobic training zone:
• calculate maximum heart rate (220 minus
age)
• calculate aerobic training zone (60–80%
of maximal heart rate)
• calculate anaerobic training zone (80–
90% of maximal heart rate).