Paper 1-health and fitness

Question 1

Definition for health…

Answer 1

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

Question 2

Define fitness..

Answer 2

The ability to meet/cope with the demands of the enviroment

Question 3

List the relationship between health and fitness…

Answer 3

• Ill health can negatively effect fitness e.g. too unwell to train.
• Increase in fitness can positively affect health e.g. Less likely to become ill,happiness,friends

Question 4

Define agility…

Answer 4

The ability to move and change direction quickly whilst maintaining control

Question 5

Define balance…

Answer 5

The maintenance of the centre of mass over the base of support.

(Static=still)
(Dynamic=moving)

Question 6

Define cardiovascular endurance…

Answer 6

The ability of the heart and lungs to provide oxygen to the working muscles

Question 7

Define co-ordination…

Answer 7

The ability to use two different parts of the body together smoothly and efficiently

Question 8

Define flexibility…

Answer 8

The range of movements possible at a joint

Question 9

Define muscular endurance….

Answer 9

Ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue

Question 10

Define power…

Answer 10

The product of strength and speed

Question 11

Define reaction time…

Answer 11

The time taken to initiate a response to a stimulus

Question 12

Define strength….

Answer 12

The ability to overcome a resistance

Question 13

Define speed…

Answer 13

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time

Question 14

List at least 5 reasons we carry out fitness tests…

Answer 14

• To identify strengths and weaknesses in a performance
• To show a starting level of fitness
• To monitor improvement
• To motivate/set goals
• To measure the success of a training programme

Question 15

Define protocol….

Answer 15

What you do to carry out a test

Question 16

Name the test for agility…

Answer 16

Illinois agility test

Question 17

Name the test for balance…

Answer 17

Stork balance test

Question 18

Name the test for cardio-vascular endurance…

Answer 18

Multi-stage fitness test

Question 19

Name the test for co-ordination…

Answer 19

Anderson wall toss

Question 20

Name the test for flexibility…

Answer 20

Sit and reach test

Question 21

Name the test for muscular endurance…

Answer 21

Abdominal curl (sit up bleep test)

Question 22

Name the test for power…

Answer 22

Sergeant jump test

Question 23

Name the test for reaction time…

Answer 23

Ruler drop test

Question 24

Name the test for maximal strength…

Answer 24

One rep mac test

Question 25

Name the test for strength...

Answer 25

Handgrip dynamometer test

Question 26

Name the test for speed...

Answer 26

30m speed test

Question 27

List 4 limitations of fitness testing...

Answer 27

1) Not often sports specific 2) Don't replicate movements of activities 3) Don't replicate competitive conditions required in sports 4) Questionable reliability

Question 28

Define validity and reliability

Answer 28

Validity- Test actually tests what it states it will test Reliability- If the test was repeated, similar results gained

Question 29

Define qualitative and quantitative...

Answer 29

Qualitative- A measure of opinions, linked to quality of performance e.g. "I did well that test" Quantitative- a measurement quantified as a number e.g. goals scored

Question 30

What are the four principles of training...and there meaning... (SPORT)

Answer 30

Specificity- making training specific to the sport being played Progressive overload- gradually increasing the amount of overload so fitness gains occur without injury Reversibility- fitness levels decreasing when you stop exercising Tedium- boredom that occurs from training the same way every time

Question 31

Name FITT and explain...

Answer 31

Frequency-how often someone trains Intensity- how hard you train Time-how long you train for Type-type of training used e.g. Fartlek

Question 32

Define circuit training...

Answer 32

A series of exercises performed one after the other with a rest in between. Trains many components of fitness

Question 33

Define continuous training...

Answer 33

Exercising for a sustained period of time without rest. Trains cardio-vascular endurance

Question 34

How do we calculate the aerobic training zone...

Answer 34

220-age divide by 10 X6= X8=

Question 35

Define Fartlek training...

Answer 35

Periods of fast work with periods of slower work. Improves cardio-vascular endurance.

Question 36

Define interval training...

Answer 36

Incorporates periods of work followed by periods of rest. Improves muscular endurance,anaerobic and aerobic,games player.

Question 37

Define plyometric training...

Answer 37

Jumping in and off a box. Improves power.

Question 38

Define static stretching....

Answer 38

Stretching to the limit and holding the stretch isometrically. Improves flexibility.

Question 39

Define weight lifting...

Answer 39

The use of weights to cause adaptation of the muscles. Improves strength and muscular endurance.

Question 40

Define altitude training...

Answer 40

Low oxygen levels so body adopts making more red blood cells. Improves cardiovascular endurance.

Question 41

List six safety principles and explain why...

Answer 41

Drink fluids- rehydrate Spotter-prevent muscle tears and weight falling Warm up-avoid injury to muscles Cool down-reduce DOMS and lactic acid Diet and sleep-health Correct technique-prevent injury

Question 42

Name 4 components of a warm up and why...

Answer 42

Pulse raiser-warm muscles before stretching,increase Heart rate and blood to muscles. Stretch-increase flexibility,avoid injury. Technique-mentally feel confident,improve focus + prepared for game. Mental-get focused,control any stress by technique.

Question 43

Name components of cooling down and why...

Answer 43

-maintain elevated breathing and heart rate and gradually reduce intensity. Stretch muscles used.. So....body begins to recover, remove lactic acid,carbon dioxide and waste. Prevent DOMS

Question 44

Name and explain 3 training seasons....

Answer 44

Pre season-improve general and aerobic fitness,practice games and specific fitness trained. Competition-maintain fitness levels,train specific skills and players are regularly competing. Post season- rest and recover (holiday),mental rest and try stop reversibility.