6.4
What is the definition of strength? Describe a sporting example.
“The ability to exert the maximum amount of force in one go”
Examples
•Scrummaging in rugby
•Olympic weightlifting
•Holding off an attacker when marking for a corner-kick in football
What is muscular endurance? Explain a sporting example where it is required.
“The ability of your muscles to work continuously without getting tired”
•Rowing
•Cycling
•Long-distance running
•Rock-climbing
What is the name of this test? What Component of Fitness is it measuring?
1)Stand two metres from a flat wall
2)Toss a tennis ball underarm against the wall with one hand, catching it with the other
3)Immediately throw the ball back against the wall, catching it in the initial hand
4)This action is repeated continuously
5)Your partner times you for a 30 second period and counts the number of successful catches
The Anderson Wall Toss test. It is measuring Co-ordination.
Exam Q) Identify and explain the importance of one component of health related fitness required by a long-distance runner (2 marks)
Cardiovascular endurance / stamina
-Reliance on an aerobic energy supply / need to be able to continue exercising for long durations / require efficient transportation of oxygen to the working muscles
Muscular endurance
-Running uses the same muscle groups / produces the same movements over long durations / gastrocnemius, hamstrings and quadriceps contract repeatedly
What is agility? Describe a sporting example that required good agility.
“The ability to change the body position quickly under control”
•Side-stepping in rugby
•Dribbling in football
•A gymnastic floor-routine
•Maintaining court-position in badminton
How do you perform the Standing Stork Test? State the protocol.
1)Stand on one foot and place the other foot against the inside of the knee
2)Hands are placed on hips. Rise up onto the ball of the foot and balance.
3)Your partner starts the timer when both eyes are closed and the heel of your foot is up.
4)The timer is stopped when you open your eyes, lose balance or your foot parts from your knee
2) Describe, using examples from two different sporting activities, the importance of strength for a performer (2 marks)
e.g. weight-lifting
-Performer needs to produce the maximum amount of force in one go to lift the bar
e.g. Rugby (scrummaging)
-Players need to be able to produce large amounts of force to overcome their opponents when scrummaging
What is reaction time? State a sporting example.
“The time it takes to respond to a stimulus”
Examples
•Tennis – e.g. service return
•Volleyball – e.g. digging a smash
•Cricket – e.g. slip catching
Football goalkeeping
What is VO2 max?
“The volume of oxygen that can be consumed while exercising at a maximum capacity”
What are 3 reasons why someone would carry out fitness testing?
1) Assessing someones suitability for different physical activities.
Identifying strengths and weaknesses.
Monitoring improvements
Comparison to others
Informing the design of a training programme.
Motivation
What fitness tests can be used to estimate VO2 max levels?
Multi-stage fitness test (beep test) and 12 minute Cooper test.
Exam Q - Explain the relationship between cardiovascular endurance and VO2 max (2)
-A large VO2 max enables you to deliver more oxygen to the working muscles / produce more energy
-Better aerobic fitness / able to exercise at a higher intensity for longer periods of time without tiring.
Exam Q - Describe, using examples from two different sporting activities, the importance of balance for a performer (2)
e.g. Gymnastics
-Performer needs to maintain a stable position when performing a handstand
e.g. Football
-Players require dynamic balance to maintain stability while dribbling
How could you train to improve your VO2 max level? (Give 3 suggestions)
By using Continuous training.
Exercising the whole body for a minimum of 20 minutes.
At an intensity that raises the heart rate to between 65 and 85% of of its maximum.
What factors influence your VO2 max level? State and explain.
Training - Cardiovascular activities such as running, swimming and cycling will increase your VO2 max and improve performance.
Lifestyle - Smoking reduces oxygen transport in the blood, affecting VO2 max. Obesity and a lack of exercise also have a negative impact.
Age - VO2 max is at its highest in 18-25 year olds. It then declines at around 1% per year.
Gender - Men tend to have a higher VO2 max than women. Females typically have a lower stroke volume.
Genetics - Some people naturally have a higher VO2 max than others. Your muscle fibres and the size of your heart are partly determined by genetics.