Fitness Components
What fitness component is tested by a 20 m shuttle run?
Aerobic power
What’s the main purpose of fitness testing?
To identify strengths, weaknesses or training needs
What do we call dividing a training year into phases or blocks?
Periodisation
What training principle means “train for your sport”?
Specificity
What does “chronic” mean in “chronic adaptations”?
Long-term or permanent changes
Which fitness component measures the ability to move quickly from one point to another?
Speed
Which test measures flexibility using a box and a sliding ruler?
Sit-and-reach test
What device is commonly used to monitor heart rate during training?
Heart-rate monitor or smartwatch
What does the “I” in the FITT principle stand for?
Intensity
What happens to resting heart rate after long-term aerobic training — up or down?
Down (decreases)
What’s the main difference between muscular strength and muscular endurance?
Strength = max force once; endurance = repeated effort over time
Name one factor that can affect the reliability of a fitness test.
Inconsistent procedures, equipment, or motivation
What are the three main parts of a training session?
Warm-up, conditioning, cool-down
What type of training alternates work and rest periods?
Interval training
Which type of muscle fibre increases with sprint training — slow-twitch or fast-twitch?
Fast-twitch
Which two components combine to create power?
Strength and speed
Why should tests be both valid and reliable?
Valid = measures what it claims; Reliable = consistent results
What’s one early sign that an athlete might be overtraining?
Fatigue, irritability, decreased performance, sleep issues
Why can adding too much overload too quickly be risky?
Can cause injury or overtraining
What muscular change allows trained athletes to store more ATP and PC?
Increased intramuscular fuel stores
In which sport would reaction time be more critical than muscular strength — tennis or weightlifting?
Tennis
If an athlete’s beep test improves but their sprint time doesn’t, what might that suggest about their training focus?
They improved aerobic fitness but not anaerobic/speed training
If an athlete’s RPE (Rate of Perceived Exertion) is high but heart rate is low, what could that indicate?
Mental fatigue, illness, or inaccurate effort perception
Which principle explains why elite athletes improve slower than beginners?
Diminishing returns
Why do trained athletes return to resting heart rate faster after exercise?
Improved cardiac efficiency and recovery