Exam Questions and Answers
Exam Questions and Answers Wednesday 19th April
Skill related components of fitness BCRAP BCRA P -
BALANCE COORDINATION REACTION TIME AGILITY POWER
Physical related components of fitness MOST – MALE – FOOTBALLERS – BODIES – ARE – SEXY –
MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBLITY BODY COMPOSITION AEROBIC ENDURANCE SPEED
Exam Questions and Answers 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
Exam Questions and Answers 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)
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 2 mark
Explain what component of fitness is needed most for a boxer?
Exam Questions and Answers 2 marks List two items needed for the Illinois test.
Exam Questions and Answers 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.
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
Exam Questions and Answers What two components does the Illinois agility test assess? (2) Speed Agility
Exam Questions and Answers 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.
Exam Questions and Answers 4 mark
What 2 training methods can be used to improve performance in the 1500m ?
Exam Questions and Answers 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?
Exam Questions and Answers 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.
Exam Questions and Answers • 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.
Exam Questions and Answers 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. Advantages Easy to do – no equipment required.
Disadvantages Must be undertaken with care as it can cause muscle soreness/strains.
Exam Questions and Answers Name two pieces of equipment for the vertical Jump Test. (2) -Flat wall -Measuring board -Chalk
Exam Questions and Answers 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.
Exam Questions and Answers 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 1) 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.
Exam Questions and Answers 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
Exam Questions and Answers 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
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
BMI Vertical jump Forestry test
before
After
30 kg/m2 40 38
35 kg/m2 48 30
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.
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.
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
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.
Exam Questions and Answers Which one of these test anaerobic power? Press up, Forestry Step Test or Vertical jump 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.
Flexibility – SIT AND REACH TEST Consider the advantages and disadvantage of this test. Advantages 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.
Disadvantages 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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. 1) Aerobic Endurance – Requires large amounts of oxygen for a sustained period. 2) Body Composition - Requires low body fat so they have less weight to carry.
Exam Questions and Answers 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?
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.
Exam Questions and Answers 2 mark
What equipment is needed for the BMI test? Weighing scales and tape measure.
Exam Questions and Answers 2 mark Show the Bmi Calculation – Weight (kg) divided height (m) x height (m) =
(BM1)
Exam Questions and Answers Someone was using PNF and passive stretching to improve flexibility, explain another method that could be used.
4 mark
Exam Questions and Answers 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)
Exam Questions and Answers 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.
Exam Questions and Answers Why is it important for a shot putter to have rest, recover and progressive overload in their fitness training program?
Exam Questions and Answers 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: 1.
Replenish energy stores
2.
Repair muscles fibres
Exam Questions and Answers 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.
Exam Questions and Answers 8 mark
A long distance runner uses flexibility and muscular endurance. What other fitness component would they need.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 1 mark. Name the scale for RPE
Exam Questions and Answers 1 mark. Name the scale for RPE
8 Mark 100 m hurdler requires flexibility Explain what training method would be used. -PNF -Ballistic -active Passive
Skill related components of fitness BCRAP BCRA P -
BALANCE COORDINATION REACTION TIME AGILITY POWER
Physical related components of fitness MOST – MALE – FOOTBALLERS – BODIES – ARE – SEXY –
MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBLITY BODY COMPOSITION AEROBIC ENDURANCE SPEED
Exam Questions and Answers 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
Exam Questions and Answers 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)
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 2 mark
Explain what component of fitness is needed most for a boxer?
Exam Questions and Answers 2 marks List two items needed for the Illinois test.
Exam Questions and Answers 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.
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
Exam Questions and Answers What two components does the Illinois agility test assess? (2) Speed Agility
Exam Questions and Answers 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.
Exam Questions and Answers 4 mark
What 2 training methods can be used to improve performance in the 1500m ?
Exam Questions and Answers 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?
Exam Questions and Answers 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.
Exam Questions and Answers • 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.
Exam Questions and Answers 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. Advantages Easy to do – no equipment required.
Disadvantages Must be undertaken with care as it can cause muscle soreness/strains.
Exam Questions and Answers Name two pieces of equipment for the vertical Jump Test. (2) -Flat wall -Measuring board -Chalk
Exam Questions and Answers 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.
Exam Questions and Answers 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 1) 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.
Exam Questions and Answers 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
Exam Questions and Answers 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
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
BMI Vertical jump Forestry test
before
After
30 kg/m2 40 38
35 kg/m2 48 30
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.
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.
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
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.
Exam Questions and Answers Which one of these test anaerobic power? Press up, Forestry Step Test or Vertical jump 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.
Flexibility – SIT AND REACH TEST Consider the advantages and disadvantage of this test. Advantages 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.
Disadvantages 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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. 1) Aerobic Endurance – Requires large amounts of oxygen for a sustained period. 2) Body Composition - Requires low body fat so they have less weight to carry.
Exam Questions and Answers 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?
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.
Exam Questions and Answers 2 mark
What equipment is needed for the BMI test? Weighing scales and tape measure.
Exam Questions and Answers 2 mark Show the Bmi Calculation – Weight (kg) divided height (m) x height (m) =
(BM1)
Exam Questions and Answers Someone was using PNF and passive stretching to improve flexibility, explain another method that could be used.
4 mark
Exam Questions and Answers 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)
Exam Questions and Answers 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.
Exam Questions and Answers Why is it important for a shot putter to have rest, recover and progressive overload in their fitness training program?
Exam Questions and Answers 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: 1.
Replenish energy stores
2.
Repair muscles fibres
Exam Questions and Answers 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.
Exam Questions and Answers 8 mark
A long distance runner uses flexibility and muscular endurance. What other fitness component would they need.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 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.
Exam Questions and Answers 1 mark. Name the scale for RPE
Exam Questions and Answers 1 mark. Name the scale for RPE
8 Mark 100 m hurdler requires flexibility Explain what training method would be used. -PNF -Ballistic -active Passive
