Year 9 AP2

Question 0

Definition of fitness

Answer 0

The ability to meet the demands of the environment.

Question 1

Definition of health

Answer 1

A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity.

Question 2

Definition of exercise

Answer 2

A form of physical activity done to maintain or improve health and/or physical fitness, it is not competitive sport.

Question 3

Definition and sporting example of cardiovascular endurance. (Health)

Answer 3

The ability of the heart to exercise the body for long periods of time without tiring.
A marathon runner needs this to be able to keep running for the whole race.

Question 4

Definition and sporting example of body composition. (Health)

Answer 4

The percentage of body weight which is fat, muscle and bone.
A boxer needs to have the most effective percentage of muscle and fat and ensure that they are in a particular category.

Question 5

Definition and sporting example of muscular strength. (Health)

Answer 5

The amount of force a muscle can exert against a resistance.
A weight lifter needs this to be able to lift the weight above their head.

Question 6

Definition and sporting example of muscular endurance. (Health)

Answer 6

The ability to use voluntary muscles many times without getting tired.
A tennis player needs to be able to hit the ball for the whole match.

Question 7

Definition and sporting example of flexibility. (Health)

Answer 7

The range of movement possible at a joint.

A gymnast needs to be able to do that splits without pulling a muscle.

Question 8

Definition and sporting example of speed. (Skill)

Answer 8

The amount of time it takes to perform a particular action or to cover a particular distance.
A netball player needs this to get into a space quickly.

Question 9

Definition and sporting example of agility. (Skill)

Answer 9

The ability to change the position of the body quickly.

A tennis player needs this to hit the ball.

Question 10

Definition and sporting example of reaction time. (Skill)

Answer 10

The times it takes to react to a given stimulus.

A sprinter needs this at the start of a race.

Question 11

Definition and sporting example of balance. (Skill)

Answer 11

The ability to retain the body’s centre of mass about the base of support.
A gymnast need this to do a successful handstand.

Question 12

Definition and sporting example of coordination. (Skill)

Answer 12

The ability to use 2 or more body parts together.

A basketball player needs this to change direction quickly.

Question 13

Definition and sporting example of power. (Skill)

Answer 13

The ability to perform strength performances quickly.

A boxer needs this to be able to punch hard and fast.

Question 14

What does SMART stand for? (Principles of training)

Answer 14

Specific, measurable, achievable, realistic & time-bound

Question 15

What does specific mean? (SMART)

Answer 15

Has to be related exactly to the thing you want to do.

Not “I want to run fast”, it should be “I want to run 100m in 30s”

Question 16

What does measurable mean? (SMART)

Answer 16

Measure against previous performance, external criteria & other competitors.
If you don’t measure, there’s no evidence of progress.

Question 17

What does achieveable mean? (SMART)

Answer 17

Needs to be accepted and realistic.
If your goals aren’t achievable it will result in a decrease in confidence/motivation and an increase in anxiety e.g. You cannot run a marathon after 1 week of training; you will be able to run an extra 50m on the cooper run.

Question 18

What does realistic mean? (SMART)

Answer 18

Previous injury, family/work commitments and cost could affect how realistic your target is.

Question 19

What does time-bound mean? (SMART)

Answer 19

Fitting to schedule.
Appropriate time limit.
Long-term goals/short-term goals.

Question 20

What does individual needs/difference mean in training? (Principles of training)

Answer 20

When planning a personal exercise programme, you must take into account individual needs & differences e.g. Current fitness & body composition, sport position, age & gender and medical conditions.

Question 21

What does specificity mean? (Principles of training)

Answer 21

Matching training to the requirement of an activity - different activities require different forms of training.

Question 22

What does progressive overload mean? (Principles of training)

Answer 22

Gradually increasing the amount of overload so as to gain fitness without risk of injury.
Overload is when an athlete trains more than they normally do to improve their fitness.
Progressive overload means to gradually increase the amount of overload.

Question 23

What does rest mean? (Principles of training)

Answer 23

The period of time allotted to recovery.

Question 24

What does recovery mean? (Principles of training)

Answer 24

The time required to repair damage to the body caused by training or competition.
The body will adapt to exercise and be more able to cope with future sessions, this takes place while at rest.
Rest must be included in a PEP to allow time for recovery and adaption.

Question 25

What does frequency mean? (Principles of training)

Answer 25

Planning how often to train e.g. 3 times a week.

Question 26

What’s does intensity mean? (Principles of training)

Answer 26

How hard someone trains. This overlaps with the principle of overload.

Question 27

What does time mean? (Principles of training)

Answer 27

How long each training session must last in order to be of any benefit and to achieve improvement. At least 20mins in target zone.

Question 28

What does type mean? (Principles of training)

Answer 28

The method of training chosen to achieve a persons particular goal. This overlaps with the principle of specificity.

Question 29

What does reversibility mean? (Principles of training)

Answer 29

Gradually losing fitness instead of progressing or remaining at the current level. Happens with illness/injury.

Question 30

Description, fitness and example of circuit training

Answer 30

Series of exercises and activities. Each takes place at a different station. Each station aimed at specific muscle group. Muscle groups alternate between work and recovery.
Muscular and cardiovascular endurance and respiratory fitness.
Can be made specific to any sport.

Question 31

Description, fitness and example of continuous training

Answer 31

Involves long, slow and distance exercise. Performed at a constant rate without rest.
Improves cardiovascular endurance.
Marathon.

Question 32

Description, fitness and example of interval training

Answer 32

Alternate fast and slow training, schedule performance over measured distance. Slow recovery periods involve rest or light exercise.
Improves aerobic and anaerobic fitness.
Team games such as netball and football.

Question 33

Description, fitness and example of weight training

Answer 33

The ability to use muscles.
Muscular endurance and strength.
Sprinter

Question 34

Description, fitness and example of fartlek training

Answer 34

Means speed play. Intensity and type of exercise varies. Done by changing the pace, terrain and style of training.

Question 35

Description, fitness and example of cross training

Answer 35

Mixture of training used to break up boredom of a single type of training. Reduces stresses on the body. Can be use to produce same effects as single training - adaptable.
Cardiovascular endurance, depending on type of cross training, it varies.
Triathlete, heptathlete, pentathlete