1. End of Topic 4 Quiz Question 1 What is the full name of the PAR-Q medical questionnaire that you must complete before starting a personal exercise programme? a)Physical activity requirement questionnaire b)Physical activity readiness questionnaire c)Physical awareness readiness questionnaire

2. End of Topic 4 Quiz Question 2 Sarah is a 1500 metre runner. She wants to take a test for her current level of cardiovascular endurance. Which test would you advise she take? a)Hand grip dynamometer test b)30 metre spring test c)Cooper run d)Harvard step test

3. End of Topic 4 Quiz Question 3 Which of the following is a test of flexibility? a)Standing stork test b)Sit and jump test c)Reach and turn test d)Sit and reach test

4. End of Topic 4 Quiz Question 4 List 4 of the principles of training that could be followed to plan a personal exercise programme 1.The principle of ________________________ 2.The principle of ________________________ 3.The principle of ________________________ 4.The principle of ________________________

5. End of Topic 4 Quiz Question 5 Making your chosen training methods relevant to the fitness requirements of your sport is the ‘specificity’ principle of training. Which 2 of the following are using this principle in their training a)A long distance runner weight training b)A long jumper continuous training c)A Boxer circuit training d)A sprinter interval training

6. End of Topic 4 Quiz Question 6 The principle of progressive overload involves making training gradually harder so that fitness improves. Which other principle of training can be used to help make training progressively harder? a)The FIT principle b)The BIG principle c)The FITT principle d)The PAR-Q principle

7. End of Topic 4 Quiz Question 7 Janet does continuous training once per week. She runs for 20 minutes and uses her heart rate monitor to make sure her heart rate remains at 50% of her maximum. How could she use each aspect of the FITT principle to achieve ‘progressive overload’? 1.How could she use F (frequency) 2.How could she use I (intensity) 3. How could she use T (time) 4. How could she use T (type)

8. End of Topic 4 Quiz Question 8 Which of the following is a SMART target and why? a)Improve my strength b)To do 20 more press ups c)To do 10 more press ups in 6 weeks d)To get fitter in 6 weeks

9. End of Topic 4 Quiz Question 9 Which of the following relates to the principle of ‘progressive overload’ a)Gradually making training harder to increase fitness b)Making the body work too hard c)To continue training when you have an injury d)Running with ankle weights

10. End of Topic 4 Quiz Question 10 Eve and John are both Basketball players and both do interval training to improve their speed for Basketball games. Which principle of training is this? a)Rest & recovery b)Individual needs c)Specificity d)Progressive overload

11. End of Topic 4 Quiz Question 11 Complete the table Training methodFitness component trained Cardiovascular Endurance Muscular Endurance Speed Weight / Strength training Fartlek training All Fitness components

12. End of Topic 4 Quiz Question 12 Aaron plays Basketball for his school. Which fitness test will help him determine how good his agility is? a)Illinois test b)Standing stork test c)3 ball juggle d)30 metre sprint

13. End of Topic 4 Quiz Question 13 Big Jimmy Bob is training for a place in the national power lifting team. Using the principle of specificity, identify the training method he should use? a)Fartlek training b)Cross training c)Weight training d)Circuit training

14. End of Topic 4 Quiz Question 14 Gerrard is training to compete in the London 2014 marathon. Which training method should he use to prepare? a)Weight training b)Continuous training c)Interval training d)Circuit training

15. End of Topic 4 Quiz Question 15 A warm up is an essential part of any physical activity. What order should the 3 phases of a warm up be completed in? a)Jogging, stretching, main activity b)Jogging, sprinting, stretching c)Jogging, stretching, skills practises related to main activity d) None of the above

16. End of Topic 4 Quiz Question 16 A warm up an essential part of any exercise session? Select 2 reasons why you should always warm up a)Clears away lactic acid before exercise b)Reduces chances of injury c)Prepares you mentally for the game d)Gives you a chance to cool down

17. End of Topic 4 Quiz Question 17 When training aerobically as when continuous training, What heart rate threshold should we aim to stay in to increase fitness? a)20-40% of max heart rate b)40-60% of max heart rate c)60-80% of max heart rate d)80-100% of max heart rate

18. End of Topic 4 Quiz Question 18 Training at a threshold of 60-80% of maximum heart rate is know as which training zone? a)Target zone b)Anaerobic training zone c)Fat burning zone d)Target heart rate zone

19. End of Topic 4 Quiz Question 19 Place the following heart rates on the graph to show resting, working and recovery heart rate 85 120 70

20. End of Topic 4 Quiz Question 20 The graph shows resting heart rate. Which of the following performers is experiencing reversibility in their training? a)A b)B c)C d)D

21. End of Topic 4 Quiz Question 21 The key words associated with this topic are on the next slide. Recap what each one means by making a list and either writing or saying what they mean

22. Topic 4 Key Words

23. Training method – Different styles of training that each improve different aspects of fitness. They are Circuit, weight, cross, interval, continuous and fartlek training SMART – A strategy used to set targets. Targets should be made specific, measureable, achievable, realistic and time bound Specificity – A principle of training that involves matching the training you do with the sport you want to improve at Progressive Overload – A Principle of training that involves making training gradually harder so that fitness steadily increases FITT – Stands for frequency, intensity, time and type. It is a way of making training harder so that you can achieve progressive overload Rest & recovery – A principle of training that states you must have enough rest time in your programme so that your body can adapt, repair and recover. Reversibility – A principle of training that states that if you stop training due to illness or injury that the fitness gains you have made will slowly start to reverse.

24. Topic 4 Key Words Warm up– Should be done at the start of any exercise session and should always include 3 phases. Light exercise followed by stretching and then some skills practises that link to the game Heart rate – Number of times your heart beats in 1 minute Resting heart rate – Number of times your heart beats in 1 minute when you are resting. Decreases if you get fitter Working heart rate– Heart rate during exercise Maximum heart rate – Maximum heart rate during intense exercise. The highest it can go is 220 - age Recovery heart rate– How long it takes for heart rate to return to normal after you finished exercising Principles of training – A set of rules you must follow to get the best out of your training programme. Intensity – How hard something is. Walking = low intensity, sprinting = high intensity PAR-Q – A physical activity readiness questionnaire you must complete before starting a personal exercise programme.

25. Topic 4 Quiz Answers 1.(b) Physical activity readiness questionnaire 2.(C) Cooper run 3.(d) Sit and reach test 4.The principles of progressive overload (including FITT), specificity, rest & recovery, individual needs, reversibility 5.(c) A boxer circuit training & (d) A sprinter interval training 6.(c) The FITT principle 7.F (frequency) = Increasing training to twice per week 7.I (Intensity) = Training at 60-80% of max heart rate 7. T (time) = Training for longer than 20 minutes, 25 perhaps 7.T (type) = Try adding another training method such as circuits to her weekly schedule to make it more fun 8.(c) Do 10 more press ups in 6 weeks because it is specific, measureable, achievable, realistic and time bound 9.(a) Gradually making training harder to increase fitness

26. Topic 4 Quiz Answers 10. Specificity because interval training will help speed needed for Basketball 11. Training methodFitness component trained Continuous trainingCardiovascular Endurance Circuit trainingMuscular Endurance Interval trainingSpeed Weight / Strength trainingStrength Fartlek trainingCardiovascular endurance and speed Cross trainingAll Fitness components

27. Topic 4 Quiz Answers 12. (a) Illinois agility test 13. (c) Weight training 14. (b) Continuous training 15. (c) Jogging, stretching, skills practises related to main activity 16. (b) Reduces the chance of injury and (c) prepares you psychologically for the game 17. (c) 60-80% of maximum heart rate is your target heart rate zone 18. (d) Target heart rate zone 19. 70 bpm is resting heart rate, 120bpm is working heart rate and 85bpm is recovery heart rate 20. (d) D is showing signs of reversibility as their resting heart rate has gone UP after many weeks. Remember resting heart rate always goes down the fitter you get! 21. Answers are on key words slide