Exam Questions and Answers

Exam Questions and Answers
Wednesday 19th April

Skill related components of fitness
BCRAP B - BALANCE C - COORDINATION R - REACTION TIME A - AGILITY P - POWER

Physical related components of fitness
MOST – MUSCULAR STRENGTH MALE – MUSCULAR ENDURANCE FOOTBALLERS – FLEXIBLITY BODIES – BODY COMPOSITION ARE – AEROBIC ENDURANCE SEXY – SPEED

Club level tennis player needs fast reaction time and high levels of balance. Explain how 3 other skill related components would help her perform effectively (8) Agility Coordination Power Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark Answer Coordination (1) Definition: “is the smooth flow of a movement needed to perform efficiently and accurately” (1) Hand eye coordination is required to ensure the racket makes contact with the ball in the centre of the strings. (1) Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark Answer Power (1) Definition: ‘is a combination of strength and speed’ (1) Power is vital in good serving in tennis. This makes the ball travel very fast so that its difficult for the returning player to play the ball. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark Answer Agility (1) Definition: changing direction at pace (1) Agility is needed to change direction quickly especially when getting to where the opponent has hit the ball. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

100m hurdler needs balance and agility. Describe 3 other skill related fitness components they need (8) Power – power is needed to explode from the start to maximum speed quickly. Also need power to generate force to clear the hurdles. Power is the ability to combine strength and speed. Reaction time – to react to the stimulus of the starters gun. Reaction time is where someone reacts to a stimulus – in this case the gun to start the race. Coordination – to be able to move two or more body parts at the same time efficiently and accurately. In this case allowing the hurdler to run and jump over the hurdles. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

A cross country runner uses fartlek training to improve performance. Explain two advantages. (2) Can be completed over different terrains – road / grass / woods and hills which is the same as the cross country runners event. It create a variety of intensities through the training which is required when running up hills from a flat or sprinting at the finish line. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

2 mark Explain what component of fitness is needed most for a boxer? Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

2 marks List two items needed for the Illinois test. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Hollow sprints are used already, give two additional speed training methods the performer can use. (2) Hollow sprints -This training method involves a series of sprints separated by a ‘hollow’ period of jogging or walking. 1) Acceleration Sprints This is where the pace is gradually increased from a standing or rolling start. Progressively the athlete will build up to a maximum sprint or intensity. 2) Interval Training For speed training the intervals between work will be shorter and more intense. i.e. 40 metre sprint + 15 seconds rest. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Exam Questions and Answers What type of stretching is this?
Stretch – passive. What type of training is this Weights training – Bicep Curl (dumbbells) Chest press Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

What two components does the Illinois agility test assess? (2) Speed Agility Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Hollow sprints are used already, give two additional speed training methods the performer can use. (2) Hollow sprints -This training method involves a series of sprints separated by a ‘hollow’ period of jogging or walking. 1) Acceleration Sprints This is where the pace is gradually increased from a standing or rolling start. Progressively the athlete will build up to a maximum sprint or intensity. 2) Interval Training For speed training the intervals between work will be shorter and more intense. i.e. 40 metre sprint + 15 seconds rest. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

4 mark What 2 training methods can be used to improve performance in the 1500m ? Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark Describe the validity and reliability of the multi stage fitness test a 1500m swimmer, 5000m runner and long jumper. Would the test be good for all of them? Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Validity This test is valid for performers whose sports require lots of running so are good for the 5000M runner. It is valid as it test their aerobic fitness. It is also sport specific and involves the main movement that the runner does. The test less valid for the 1500m swimmer as it involves running where they only swim. They do use aerobic fitness but not by running. But it is not valid for the long jumper as they do not need to be tested in this area of fitness for their sport. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Reliability The following can affect the reliability so should be taken into account when the test is administered. Running surface, climate, wind speed, weather it is performed inside or outside, motivation levels of performer and group dynamics. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Define passive and Ballistic stretching. (2) In passive stretching, the stretch occurs with the help of an external force, such as a partner, gravity or a wall. Ballistic stretching involves performing a stretch with swinging or bouncing movements to push a body part even further. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0. Advantages Disadvantages Easy to do – no equipment required. Must be undertaken with care as it can cause muscle soreness/strains.

Name two pieces of equipment for the vertical Jump Test. (2) -Flat wall -Measuring board -Chalk Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Explain why BMI cant always be the most effective way to read body composition? Its does not take into account the muscle mass of a performer. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

A long distance swimmer conducted three fitness tests. Analyse the results and describe the two components he should improve the most. Multi stage fitness test. Average Illinois agility test. Average One minute press up test. Below Average Multi stage fitness test. He requires the ability of the cardio-respiratory system to supply oxygen to working muscles during sustained physical activity. 2) Illinois agility test. – He needs to keep their entire body under control throughout. Agility is especially important in sports that require a sharp turn at the end of the pool. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Forestry Step Test: (3 marks ) What is this test measured in? Ml/kg/min (Milliliters / Kilograms / Minutes) What equipment set the pace? Metronome What components of fitness does it test? Aerobic endurance Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Forestry Step Test: (info) - Measures aerobic endurance - Metronome set at 22.5 steps per minute. Requires a bench (40 CM high), stop watch and metronome. Take pulse after doing the test for 5 minutes Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Tara is a basketball player. Tara carried out 3 fitness tests before
8 mark Tara is a basketball player. Tara carried out 3 fitness tests before and after 6 weeks of plyometric training. Use the results to explain how her fitness helps her basketball performance? N.B – FORESTRY – STUDENTS NEED TO INTERPRET DATA before After BMI 30 kg/m2 35 kg/m2 Vertical jump 40 48 Forestry test 38 30 Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

The BMI could indicate that Tara has increased her
Answer The BMI could indicate that Tara has increased her muscle mass due to the plyometric training. This could mean an improvement in Power which is also shown in the vertical jump test. Both would help her jump higher to win the ball on tip off, to sprint into space to receive the ball from a team mate and to help her jump higher when taking a jump shot, lay-up or slam dunk. All of these would lead her to having a better chance of scoring. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

e.g. Good for long jumpers, 100 m sprinters or basketball players
Plyometrics is one method of strength training that can be used to improve power or muscular strength. e.g. Good for long jumpers, 100 m sprinters or basketball players Plyometrics exercises cause the muscle to lengthen (eccentric action) before a maximal muscle shortening (concentric action) e.g. Bounding, hopping, jumping. Photo: © PE Resources Bank

Strength – HAND GRIP DYNAMOMETER
1)Why is the hand grip dynamometer not the most valid to test strength? (1) The dynamometer test only looks at hand and arm strength which is not valid for all sports. 2) What is the test measured in? (1) KgW Photo: © PE Resources Bank

Body Composition skin fold callipers.
What are the three sites on the body where the skin fold tests is conducted? Measuring fat during a skin fold test should be done at the CHEST, ABDOMINALS & THIGH. Photo: © PE Resources Bank

Which one of these test anaerobic power? Press up, Forestry Step Test or Vertical jump test. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Flexibility – SIT AND REACH TEST
Exam Questions and Answers Flexibility – SIT AND REACH TEST What area of the body does this test measure? Measures the range of movement at the hips/torso. Muscles of hamstrings and lower back. What is the test measured in? Centimetres. Shoes should be removed. What other precautions should be taken before administering the test? Complete and warm up. Photo: © PE Resources Bank

Flexibility – SIT AND REACH TEST
Consider the advantages and disadvantage of this test. Advantages Disadvantages The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use for comparison. Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to flexibility of muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body. Clipart: © Clker.com 2012

A javelin thrower uses the training methods of free weights and hollow sprints. How can he improve these two specific components of fitness? (2) Not sure if its asking about why its specific or how could they increase intensity. Free weights. Its specific as they will need to gain more strength to be able to launch the Javelin. To increase the intensity – lift heavier weights, do more sets. Hollow sprints. Its specific as he needs to sprint to the throwing line. To increase the intensity - Increase the reps, distance ran. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Below are the results from marathon runners fitness test results :- Illinois Agility test results - Above Multi stage fitness test Below Body mass index – High Explain the two most important components of fitness a marathon runner requires. Aerobic Endurance – Requires large amounts of oxygen for a sustained period. Body Composition - Requires low body fat so they have less weight to carry. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark The multistage fitness is a test . What equipment do you need to administer the test? What are the advantages of the test? What component of fitness is it good for? What performers would it suit best? Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

What equipment do you need to administer the test? Cones Tape measure
Flat running surface pre-recorded CD or tape of bleep sound. What are the advantages of the test? Test can be done with large groups. All the performers run together. The equipment is not expensive. What component of fitness does it test? Aerobic endurance. (Estimation of VO2 max) What performers would it suit best? Rugby players, netball, football – any sport that uses running and the aerobic endurance. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

2 mark What equipment is needed for the BMI test? Weighing scales and tape measure. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

2 mark Show the Bmi Calculation – Weight (kg) divided height (m) x height (m) = (BM1) Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

4 mark Someone was using PNF and passive stretching to improve flexibility, explain another method that could be used. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

4 mark- Someone was using PNF and passive stretching to improve flexibility, explain another method that could be used. In active stretching, the performer works on one joint, pushing it beyond its point of resistance (lengthening the muscles) Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

4 mark- Someone was using PNF and passive stretching to improve flexibility, explain another method that could be used. Ballistic stretching involves performing a stretch with swinging or bouncing movements to push a body part even further. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Why is it important for a shot putter to have rest, recover and progressive overload in their fitness training program? Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Rest and recovery For effective training for the shot putter they need to achieve the right balance between rest and recovery. Rest and recovery allows the body to: Replenish energy stores Repair muscles fibres Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Progressive overload Progressive overload is important to working the shot putters body harder than normal and gradually increasing the amount of work exercise they can do or increase weight lifted if working in a gym. This makes our body adapt to the training levels and therefore getting fitter and stronger. These benefits from weight training will help to create the power the shot putter can achieve and therefore should be able to increase the distance thrown. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark A long distance runner uses flexibility and muscular endurance. What other fitness component would they need. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Aerobic Endurance Is the ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during the sustained physical activity. The long distance runner needs excellent aerobic endurance to ensure that they can continue to run over a long distance. The activity last for a long time so the require the body to produce sufficient oxygen to the working muscles for a sustained period. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

Body Composition This is a measure of how much your body is made up of fat-free mass, vital organs and how much is made up of fat. The long distance runner require low body mass so they don't have to carry extra body mass as they are running. It is important for a long distance runner to have low body fat to increase their chances of success. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 mark Speed Speed can be defined at the as the distance travelled divided by the time taken. The long distance runner would need use accelerative speed at the end of the race to produce a sprint finish. This is an important component to be able to use at the end of the race as this will can determine what position the runner will finish the race at. Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

1 mark. Name the scale for RPE Photo: © paddynapper on Flickr. This image is reproduced under the terms of the Creative Commons License 2.0.

8 Mark 100 m hurdler requires flexibility
Explain what training method would be used. -PNF -Ballistic -active Passive

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