Principles & Preparation

Question 1

health-related fitness components

Answer 1

C M M F P S

• cardiovascular endurance
• muscular endurance
• muscular strength
• flexibility
• power
• speed

Question 2

skill-related fitness components

Answer 2

A B C R S

• agility
• balance
• coordination
• reaction time
• speed

Question 3

define health

Answer 3

a state of complete physical, emotional and social well-being and not merely the absence of disease or infirmity

Question 4

define fitness

Answer 4

the ability to meet/cope with the demands of the environment

Question 5

define aerobic capacity/cardiovascular endurance

Answer 5

the ability of the cardiovascular and respiratory systems to deliver oxygen to the working muscles during sustained physical activity

Question 6

define muscular strength

Answer 6

the maximum force a muscle can generate against a given resistance, during a single maximal contraction

Question 7

define muscular endurance

Answer 7

the ability of a muscle/muscle group to sustain repeated contractions at high force or maintain a static contraction over time whilst withstanding fatigue

Question 8

define flexibility

Answer 8

the maximum elasticity of muscles and the range of motion at a joint

Question 9

define power

Answer 9

a combination of strength and speed and the ability to exert maximum force in the shortest possible time/as quickly as possible

Question 10

what are the four types of muscular strength?

Answer 10

• dynamic
• isometric
• reactive
• isokinetic

Question 11

define dynamic strength

Answer 11

the ability of a muscle/group of muscles to exert force repeatedly or continuously during movement

Question 12

define isometric strength

Answer 12

the ability of a muscle to exert force without changing its length; the joint angle remains constant

Question 13

define reactive strength

Answer 13

the ability to rapidly switch between eccentric and concentric muscle actions in response to a stimulus

Question 14

define isokinetic strength

Answer 14

the ability of a muscle to exert force at a constant speed through the full range of motion

Question 15

define body composition

Answer 15

the proportion of fat, muscle, bone and other tissues that make up and individual’s body

Question 16

define agility

Answer 16

the ability to change direction quickly and efficiently , while maintaining speed, balance, and power/control

Question 17

define balance

Answer 17

the ability to maintain the centre of mass over the base of support, whether stationary or moving

Question 18

define co-ordination

Answer 18

the ability to move two or more body parts at the same time, smoothly and efficiently

Question 19

define reaction time

Answer 19

the time taken from detection of a stimulus to initiation of a response/movement

Question 20

define speed

Answer 20

the ability to move the body or body parts as quickly as possible from A to B/over a set distance

Question 21

what are the two types of flexibility?

Answer 21

1. static
2. dynamic

Question 22

define static flexibility

Answer 22

the range of motion around a joint when the body is in a stationary position

Question 23

define dynamic flexibility

Answer 23

the range of motion around a joint during movement, involving muscles and soft tissues moving through their full range actively

Question 24

list the factors that can determine an individual’s flexibility (8)

Answer 24

• elasticity of ligaments and tendons
• amount of stretch allowed by the joints
• type of joint
• structure of joint
• temperature of the surrounding muscle and connective tissue
• training
• age
• gender

Question 25

state what a lab test is

Answer 25

involves the assessment of an individual’s physical fitness, performance, or physiological parameters in a controlled, indoor environment typically equipped with specialised equipment

Question 26

state what a field test is

Answer 26

involves the assessment of an individual’s physical fitness, performance, or skills in a real-world or outdoor setting that closely stimulates the conditions of a specific sport or activity

Question 27

list the six tests for body composition

Answer 27

1. skinfold callipers
2. BMI (body mass index)
3. waist to hip ratio
4. BIA (bioelectrical impedance analysis)
5. hydrostatic weighing
6. DEXA (dual energy x-ray absorptiometry)

Question 28

describe the procedure for the maximal VO2 treadmill test (4)

Answer 28

• performed on an appropriate ergometer (treadmill or cycle)
• exercise workloads gradually increase in increments (from moderate to maximal)
• using a computerised gas analyser, oxygen uptake is calculated from measures of O2 and CO2 in the expired air and minute ventilation
• results are presented as either l/min or ml/kg/min

Question 29

what are the physiological criteria that confirm the attainment of VO2 max? (5)

Answer 29

• a plateau in VO2 max/VO2 despite an increase in workload
• an RER value above 1.0
• heart rate within 5-10 beats of age predicted maximum (220-age)
• blood lactate level above 8 mmol/L
• a rating of perceived exertion of 20

Question 30

describe the procedure for the 30 second Wingate Test (3)

Answer 30

• performer will pedal a cycle ergometer for 30 seconds at an “all-out” pace
• on commencing the test, usually by a verbal signal, the individual pedals all out with no resistance
• after 3 seconds, the predetermined foxed resistance is applied to the flywheel and remains for the duration of the test

Question 31

how is the predetermined fixed resistance calculated within the wingate test?

Answer 31

it is 7.5% of the performer’s body weight

Question 32

which three things does the wingate test measure?

Answer 32

peak power
anaerobic capacity
anaerobic fatigue

Question 33

define respiratory exchange ratio

Answer 33

the measurement used to determine the mix of fuel sources that the body uses during exercise

Question 34

how is RER calculated?

Answer 34

volume of CO2 produced divided by volume of oxygen consumed

Question 35

define validity

Answer 35

whether the test actually measures what it set out to measure

Question 36

define reliability

Answer 36

whether the test is accurate and can be repeated