Topic 1.1.3: Exercise and fitness as part of your healthy active lifestyle (COMPONENTS OF FITNESS)

Question 1

Define Health…

Answer 1

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

Question 2

Define Exercise…

Answer 2

A form of physical activity which maintains or improves health and/or physical fitness.

Question 3

Define the term fitness…

Answer 3

Ability to meet the demands of the environment.

Question 4

Define Performance…

Answer 4

How well a task is completed.

Question 5

Name the components of health-related exercise…

Answer 5

1) Cardiovascular fitness
2) Muscular strength
3) Muscular endurance
4) Flexibility
5) Body composition

Question 6

What key term matches this definition:

The ability to exercise the entire body for long periods of time?

Answer 6

Cardiovascular fitness

Question 7

What is the definition of muscular strength?

Answer 7

The amount of force a muscle can exert against a resistance.

Question 8

What is the definition of flexibility?

Answer 8

The range of movement possible at a joint.

Question 9

Define Muscular endurance…

Answer 9

The ability to use the voluntary muscles many times without getting tired.

Question 10

What key term matches the definition:

The percentage of body weight that is fat, muscle and bone

Answer 10

Body composition

Question 11

Name the components of skill-related fitness:

Answer 11

1) Agility
2) Balance
3) Coordination
4) Power
5) Reaction time
6) Speed

Question 12

What is the definition of agility?

Answer 12

The ability to change the position of the body quickly and to control the movement of the whole body.

Question 13

Define the key term balance…

Answer 13

The ability to retain the centre of gravity of the body, above the base of support with reference to static (stationary), or dynamic (changing) conditions of movement, shape and orientation.

Question 14

What key term matches the definition:

The ability to use two or more body parts together.

Answer 14

Coordination

Question 15

What term matches the definition:
The ability to undertake strength performance quickly.
Power= Strength x speed

Answer 15

Power

Question 16

What is the definition of reaction time?

Answer 16

The time between the presentation of a stimulus and the onset of movement.

Question 17

Define the key term speed…

Answer 17

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

Question 18

How are exercise, health, fitness and performance related?

Answer 18

Exercise improves health and develops fitness, which enhances performance in physical activities.

Question 19

Give an example sport for each component of health-related exercise…

Answer 19

Cardiovascular fitness- Football, rugby, netball and tennis
Muscular strength- Weight lifting
Muscular endurance- Running and swimming
Flexibility- Gymnastics and badminton
Body composition- Rugby

Question 20

Give an example sport for each component of skill-related exercise…

Answer 20

Agility- Boxing, Rugby and Badminton
Balance- Yoga, Basketball and gymnastics
Coordination- Football, Cricket and badminton
Power- Sprinting, Throwing, Long jump, high jump and Footballers
Reaction time-Sprinting and badminton
Speed- Sprinting, Boxing and Tennis

Question 21

Which one of the following performers relies most heavily on a high level of cardiovascular fitness for success?
A: 200m runner
B: 400m runner
C: 800m runner
D: 1500m runner

Answer 21

D: 1500m runner

Question 22

Explain why and when muscular strength is used in Tennis?

Answer 22

When the player is serving to hit the ball they need muscular strength to hit the ball hard making it harder for their opponent to return it

Question 23

Explain why and when muscular endurance is used in Tennis?

Answer 23

To allow the player to continue playing the same shot, for example a forehand, for the whole game. If they had poor muscular endurance they wouldn’t play as an effective shot when they tired.

Question 24

Explain why and when flexibility is used in Tennis?

Answer 24

when a player stretches to return the ball when it has been played in an area of the court away from them.

Question 25

When would a table tennis player use speed during a game?

Answer 25

Moving arm quickly OR playing a fast shot OR return the ball quickly OR Moving body into position quickly e.g. moving across the table quickly to return the ball

Question 26

When would a table tennis player use coordination during a game?

Answer 26

Hitting the ball (any example of named shot e.g. serve)

Question 27

Why is speed important to a table tennis player?

Answer 27

Helps increase the power of the return making it harder for their opponent to hit it back OR In a better position to play a shot, this gives more time and therefore can play a better shot OR Helps them reach the ball in time

Question 28

Why is coordination important to a table tennis player?

Answer 28

Allows the correct timing of a shot meaning they do not miss it. OR They make proper contact with the ball

Question 29

Briefly explain how a gymnast completing a leap on the beam uses power to complete this skill (2 marks)

Answer 29

Power is used to gain height/push off/explode from/apply force/jump from the beam (1) This would give the time needed to complete the move (1)

Question 30

Briefly explain how a gymnast completing a leap on the beam uses Coordination to complete this skill (2 marks

Answer 30

Two or more body part moved together to achieve the position/shape/both legs need to be moved together (1) Coordination is used to execute the technique correctly/perform the move well/perform with control/make the position aesthetically pleasing (1)

Question 31

Give an example of when a gymnast performing a leap on a beam would need good reaction time (1)

Answer 31

If a movement did not go to plan OR If she slips/loses balance/adjust position so doesn't fall OR If she quickly had to change her mind about what to do next

Question 32

Tai and Aran both play hockey. Cardiovascular fitness is one component of health related exercise that is needed when playing hockey. Briefly explain why Tai and Aran need high levels of cardiovascular fitness to perform well in their sport (2 marks)

Answer 32

Because hockey lasts a long time/need to work for a long time without getting tired/need efficient oxygen transport system (1) This allows them to maintain quality/level of performance throughout the game (1)

Question 33

Tai and Aran both play hockey. Flexibility is one component of health related exercise that is needed when playing hockey. Briefly explain why Tai and Aran need high levels of flexibility to perform well in their sport (2 marks)

Answer 33

Flexibility helps the player increase/good/high range of movement/allows them to get low/increase reach/stretch further/reduce chance of injury (1) This means they can block/intercept/tackle/perform technique better/reach the ball (1)

Question 34

Identify a component of health related fitness other than cardiovascular fitness or flexibility that is required when playing hockey

Answer 34

``` Muscular strength OR Muscular endurance OR Body composition ```

Question 35

Complete the sentence about Usman's training Usman has a short stride length. To improve his range of movement he works on his ..................................., a component of health related exercise.

Answer 35

Flexibility

Question 36

How does a rugby player who is running towards the opposition with the ball use agility? (1 mark)

Answer 36

``` To avoid being tackled by the opponent OR To get past the opponent OR Change his direction quickly to get past opponent ```

Question 37

How does a netball player marking a player trying to shoot use balance? (1 mark)

Answer 37

To maintain centre of gravity OR To stop from falling forward when marking OR To stay in defensive position when trying to make yourself as tall as possible to block the shot

Question 38

Explain the importance of a skill related component of fitness other than agility and balance for any games player (2 marks)

Answer 38

POWER For height/acceleration/force (1) To intercept cross/make shot more difficult to save (1) REACTION TIME Shots can be deflected (1) Therefore need to be able to adjust position quickly to save the shot (1) OR Make quick decisions (1) So opponent has less time to take the ball from you (1) SPEED For pace in the game (1) Therefore get into a space for a pass/lose marker (1) COORDINATION For hand eye coordination (1) So that the racket makes contact with the shuttle to play an effective shot (1)

Question 39

``` Which one of the following would be most important to a rower 8 minutes into a 12 minute race? A: Muscular strength B: Muscular endurance C: Flexibility D: Body composition ```

Answer 39

B: Muscular endurance

Question 40

Identify three components of skill related fitness that would be relevant to all of these performers (3 marks) Sprinter Shot putter High jumper

Answer 40

Power Speed Balance Coordination

Question 41

How does fitness relate to a balanced, healthy lifestyle (2 marks)

Answer 41

Fitness can improve health (1) by reducing cholesterol (1) OR Fitness can decrease health (1) through overuse injuries (1) OR Without healthy lifestyle fitness will drop (1) For example a poor diet means there is no energy to maintain fitness (1) OR Cannot increase/maintain fitness with healthy lifestyle (1) as without regular exercise fitness will not improve (1)

Question 42

``` As a result of adopting a active lifestyle an individual may improve aspects of health related exercise. Which of the following is not an aspect of health related exercise? A: Cardiovascular endurance B: Muscular strength C: Power D: Muscular endurance ```

Answer 42

C: Power

Question 43

``` Identify the two most important components for a long distance runner. Choose from: Power Muscular endurance Strength Cardiovascular fitness ```

Answer 43

Cardiovascular fitness | Muscular endurance

Question 44

``` Identify the two most important components for a sprinter distance runner. Choose from: Power Muscular endurance Strength Cardiovascular fitness ```

Answer 44

Power | Strength

Question 45

Explain how power is used by a sprinter (1 mark)

Answer 45

``` To get a good start OR Leave the blocks quickly OR Generate force to move quickly OR Run faster ```

Question 46

Explain how Strength is used by a sprinter (1 mark)

Answer 46

Combine with speed to provide power OR Push off blocks harder

Question 47

Explain how cardiovascular fitness is used by a long distance runner (1 mark)

Answer 47

Maintain pace throughout the race OR Allows them to run long distances without tiring OR Allows oxygen to be delivered to the working muscles for the entire race

Question 48

Explain how muscular endurance is used by a long distance runner (1 mark)

Answer 48

Repeat muscle contractions to maintain performance/speed for the entire race OR Work muscles for a long time (entire race) without tiring