Components of Fitness
Which component of fitness is tested by the beep test?
Cardiovascular endurance
What unit is heart rate measured in?
Beats per minute (bpm)
What muscle is found at the front of your upper arm?
Biceps
What nutrient gives your body energy?
Carbohydrates
What is a warm-up and why do we do it?
A light activity to prepare the body and prevent injury.
Name any 3 skill-related components of fitness
Speed, agility, power, coordination, balance, reaction time
How do you work out your maximum heart rate?
Max Heart Rate = 220 − your age
Example: If you're 15 years old:
→ 220 − 15 = 205 bpm (beats per minute)
What is the large muscle at the front of your thigh called?
Quadricep
Which nutrient helps build and repair muscles?
Protein
Name one way to cool down after a workout.
Light jogging, walking, or stretching.
Explain how agility is different from speed.
Agility is the ability to change direction quickly; speed is the ability to move quickly in a straight line.
Which heart rate zone is best for improving cardiovascular endurance?
Moderate to hard zone (60–80% of max heart rate)
Which muscle helps you lift your shoulder and move your arm?
Deltoids
Name one food high in healthy fats.
Avocado, nuts, olive oil, etc.
What does “progressive overload” mean in training?
Gradually increasing the difficulty of a workout to improve fitness.
Which component of fitness is most important in a tennis serve and why?
Power – combines strength and speed for explosive movement.
A student’s heart rate during a 20-minute jog stays around 150 bpm. If their max HR is 200, what % of max is that?
150 ÷ 200 = 75% – moderate to hard zone
What is the main function of your abdominal muscles in sport?
To stabilise the core, assist with balance, posture, and transfer of power between upper and lower body
What are the consequences of skipping meals regularly?
Low energy, poor concentration, muscle loss, slowed metabolism
What is the FITT Principle?
Frequency, Intensity, Time, Type
A netball player wants to improve their on-court performance. Which two fitness components should they target and how?
Agility – through ladder drills; Cardiovascular fitness – through interval training
A 14-year-old student wants to train in the moderate zone (60–70%). What is their estimated max heart rate?
→ 220 − 14 = 206 bpm
Name the muscle group at the back of your lower leg.
Calves (Gastrocnemius and Soleus)
Explain the difference between saturated and unsaturated fats and their effects on health.
Saturated fats can raise cholesterol and increase heart disease risk; unsaturated fats are healthier and help lower cholesterol.
What is the difference between aerobic and anaerobic exercise?
Aerobic uses oxygen for energy over longer periods; anaerobic is high intensity, short duration, without oxygen.