PE Fitness

Question 1

Pulse raiser

Answer 1

A light exercise that slowly increases heart rate and body temperature. e.g. jogging

Question 1

Mobility

Answer 1

Exercises taking the joints through their full movement. e.g. arm swings

Question 2

Stretching

Answer 2

Includes dynamic or static stretches. Static stretches are when
the body remains still for example touching your toes. Dynamic stretching are
stretches whilst moving for example lunges.

Question 3

Dynamic movements

Answer 3

Movements that show a change of speed and direction e.g
shuttle runs.

Question 4

Skill rehearsal

Answer 4

This involves practicing common skills that would be used in the
activity e.g dribbling drills for football.

Question 5

Benefits of a warm up

Answer 5

Prevent injury
Prepare mentally and physically for physical activity

Question 6

Low intensity exercises

Answer 6

Gradually lower the heart rate and reduce body temperature. e.g. light running

Question 7

Cool down stretching

Answer 7

This would be static stretches held for up to 30 seconds each.

Question 8

Why is a cool down important?

Answer 8

• Cooling down helps recovery by stretching the muscles and reducing risk of damage
  to joints.
• Helps to remove waste products such as Lactic acid.
• Reduces the risk of muscles cramps and soreness.

Question 9

Components of fitness (PCBARSFSMC)

Answer 9

Power
Coordination
Balance
Agility
Reaction Time
Speed
Flexibility
Strength
Muscular endurance
Cardiovascular Fitness

Question 10

Power - definition and how it is tested

Answer 10

The ability to perform strength actions quickly. Tested: Standing broad Jump or Sargent Jump

Question 11

Co-ordination - definition and how it is tested

Answer 11

The ability to use two of more body parts together.
Tested: Wall throw test

Question 12

Balance - definition and how it is tested

Answer 12

The ability to maintain a position or posture without falling over.
Tested: Standing Stork test

Question 13

Agility - definition and how it is tested

Answer 13

The ability to change direction quickly.
Tested: Illinois agility test

Question 14

Reaction Time - definition and how it is tested

Answer 14

The time taken to respond to a stimulus.
Tested: Ruler drop test

Question 15

Speed - definition and how it is tested

Answer 15

The time taken to perform a particular action or cover a particular distance.
Tested: 30m sprint

Question 16

Flexibility - definition and how it is tested

Answer 16

The range of movement possible at a joint.
Tested: Sit and reach test

Question 17

Strength - definition and how it is tested

Answer 17

The amount of force a muscle can exert against a resistance
Tested: Grip Dynometer

Question 18

Muscular endurance - definition and how it is tested

Answer 18

The ability to repeat muscle contractions over a long time without tiring.
Tested: 30 second press up or 30 second sit ups

Question 19

Cardiovascular Fitness - definition and how it is tested

Answer 19

The ability to work the whole body for a long period of time without tiring.
Tested: 12 minute Cooper run or Bleep test