Section A

Question 1

V02 Max

Answer 1

The maximum amount of oxygen uptake, usually measured in ml of oxygen per kg

Question 2

Aerobic Endurance

Answer 2

The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained activity

Question 3

Muscular Endurance

Answer 3

The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.

Question 4

Voluntary Muscles

Answer 4

These are the muscles attached to your skeleton to help produce movement

Question 5

Flexibility

Answer 5

Having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.

Question 6

Speed

Answer 6

The distance divided by the time taken. Speed is measured in meters per second (m/s). The faster an athlete runs over a given distance, the greater their speed.

Question 7

The 3 Different Speeds

Answer 7

There are three basic types of speed .
Accelerative Speed: Sprints up to 30 metres
Pure Speed: Sprints up to 60 metres
Speed Endurance: Sprints with short recovery period in-between

Question 8

Accelerative Speed

Answer 8

After Sprinting 30m an athlete will have reached their top speed

Question 9

Pure Speed

Answer 9

Some events like sprints up to 60m. The faster an athlete runs the greater their speed

Question 10

Speed Endurance

Answer 10

This is the athletes ability to sustain the maximum or near maximum speed over a prolonged period of time with short intervals of rest.
A good example of this would be football or rugby

Question 11

Muscular Strength

Answer 11

The maximum force [in kg or N] that can be generated by a muscle or muscle group.

Question 12

Body Composition

Answer 12

The relative ratio of fat mass to fat free mass [vital organs, muscles and bone] in the body

Question 13

Power
C
R
A
B

Answer 13

Power
Coordination
Reaction Time
Agility 
Balance

Question 14

POWER

Answer 14

The product of strength and speed

POWER=STRENGTH X SPEED

Expressed as the work done in a unit of time

Question 15

COORDINATION

Answer 15

The smooth flow of movement needed to perform a motor task efficiently and accurately

Question 16

REACTION TIME

Answer 16

The time taken for a sports performer to respond to a stimulus and the initiation of their response

Question 17

AGILITY

Answer 17

The ability of a sports performer to quickly and precisely move or change direction without losing balance or time

Question 18

BALANCE

Answer 18

The ability to maintain a centre of mass over a base of support. There are two types of balance: static balance and dynamic balance. A gymnast uses static balance when performing a headstand and dynamic balance to perform a cartwheel

Question 19

Target Heart Rate

Answer 19

This is a popular method of training and you will need a different target heart rate depending on what you are trying to achieve.

If you get your target heart rate wrong, you may not improve the element of fitness you are trying for.

Question 20

Heart Rate

Answer 20

The number of times your heart beats per minute

Question 21

Resting Heart Rate

Answer 21

Your heart rate at rest. Adults average resting heart rate is usually 72bpm

Question 22

Maximum Heart Rate

Answer 22

This is the maximum safe heart rate for an individual to reach during exercise

Maximum Heart Rate = 220 - AGE

Question 23

Borg Scale

Rate of Perceived Exertion

Answer 23

The Borg Scale is a measure of exercise intensity. This scale ranges from 6 (rest) to 20 (exhaustion)

The number that the participant points to can be multiplied by 10 to get a rough estimation of what their heart rate would be

E.G. Level 14 x 10 = 140 bpm

Question 24

Anaerobic Threshold Zone

Answer 24

85-100% of max heart rate

Question 25

Aerobic Training Zone

Answer 25

60-85% of max heart rate

Question 26

Fat Burning Zone

Answer 26

50-60% of max heart rate

Question 27

Warm Up / Cool Down

Answer 27

50% or less of max heart rate

Question 28

F
I
T
T

Answer 28

F-Frequency
The number of training programs completed over time, usually a week
I-Intensity
How hard a person will train, this is usually expressed as a percentage of maximum intensity.
T-Type
The exercise and training method the person takes part in to improve a specific component of fitness
T-Time
How long an individual will train for in each session

Question 29

Frequency

Answer 29

Must ensure progress and overload are included so there is a gradual increase in stress on the body
The cardiovascular system and muscular skeletal system will adapt due to this.
If a person has poor fitness levels they will only train a couple of times a week to avoid overloading the body until their body has adapted. This will avoid injuries

Question 30

Intensity

Answer 30

The right intensity must be used to make sure people are training in the correct way to target specific components of fitness and that adaptations are taking place.

Question 31

Type

Answer 31

The type of training depends on the component of fitness you are targeting .
Different methods of training are also used to prevent training becoming boring.

Question 32

Time

Answer 32

Time taking part should be appropriate to ensure progressive overload takes place but the participant does not get injured.
HIIT Training should be max 30 mins
Training aerobic endurance should last between 20 - 30 mins minimum
If you wish to burn body fat you should train for at least 28 minutes
Strength and endurance will be based on sets and reps.

Question 33

Principles Of Training

Answer 33

Variation
Reversibility
Progressive Overload
Adaptation
Rest and Recovery
Individual Differences and Needs
Specificity

Question 34

Variation

Answer 34

It is important to vary the training regime to avoid boredom and maintain enjoyment.
If the participant becomes bored or starts to dislike their training they will have a loss of motivation. This will then have a knock on impact in how hard they train and their performances during matches.

Question 35

Reversibility

Answer 35

This happens when athletes are not able to train. they lose fitness levels and have to restart the training program from an appropriate stage.
“Use it or lose it” if training stops any progress made will be lost as there is not enough training taking place to cause adaptations
Usually a symptom of being injured

Question 36

Progressive Overload

Answer 36

The continued increase of intensity over a period of time is known as progressive overload.
So that fitness and performance gains can be made to the muscles and body systems should be progressively overloaded. This means a person has to work at a higher intensity earlier on in the program so that their body can adapt to the training
This will result in this same exercise becoming easier.
Gains can only be made if the exercise continues to be demanding enough to cause adaptations on the body

Question 37

Adaptation

Answer 37

How the body reacts to training loads by increasing its ability to cope with those loads.
Adaptation occurs during the recovery period after the training session is completed

Question 38

Rest And Recovery

Answer 38

Rest and Recovery are required so that the body can recover from the training and to allow adaptation to occur.

Question 39

Individual Differences And Needs

Answer 39

A training program is designed to meet a persons specific training needs and their needs.
This is based on data we gain from fitness testing to help performance.
These can also be determined from the individual goals of the person and the competition schedule.
The training program should include different activities and types of training to prevent boredom.

Question 40

Specificity

Answer 40

This refers to choosing a training method that targets a component of fitness.
Training should be specific so any adaptations and progress made will impact the specific sport.
Alternate training methods can be used occasionally that strengthen other components of fitness that may be useful for that specific sport