Show:
6.1
6.2 - Fitness
6.3 - Diet and energy
6.5 - Fitness tests
6.6 - VO2 Max
100

What organisation defines health as: 

“A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” 


World Health Organisation (WHO)

100

Define fitness: 

“The ability to .....”


“The ability to cope with the demands of the environment”


100

Name the six main nutrients

Carbohydrates

Fats

Proteins

Vitamins

Minerals

Water

100

List all components of fitness

  • Agility 
  • Balance
  • Co-ordination
  • Cardiovascular endurance or (stamina) 
  • Flexibility
  • Muscular endurance
  • Power
  • Reaction time
  • Speed
  • Strength
100

Define VO2 Max

“The volume of oxygen that can be consumed while exercising at a maximum capacity”

200

There are 3 components which are all necessary for health/well-being. Name all 3


Physical

Mental 

Social

200

Explain how environmental demands may vary between individuals 

  • Everyday tasks such as carrying groceries, climbing stairs]
  • Balancing responsibilities at home and work without getting too tired
  • A manual job may require you to perform physical tasks such as lifting heavy objects
  • Training schedules for elite athletes
200

Provide 2 examples of carbohydrates

Found in foods such as:

Fruits

Bread

Pasta

Rice

Potatoes

Sugars

200

What information do fitness tests provide? 

  • Individual or teams most able or successful on that occasion.
  • Overall performance of a team / individual.
  • Measurements can be taken before and after training sessions to indicate improvement.
200

VO2 Max is measured in?

Measured in millilitres per kilogram of body weight per minute

(ml/kg/min)

300

What component is defined as -“A positive sense of involvement with _____, ______ and others in the _________”

For double points: elaborate on this point by giving 2 examples

Social health and well-being

  • Essential needs for social contact and interaction are met
  • You have friendships with others
  • You gain support from and give support to others
  • You have the confidence to mix with other people
  • You feel valued within society / have a role to play 
300

Describe how poor health can influence fitness

  1. Poor physical health (e.g. Injury, illness or disease
  2. Causes people to take breaks from exercise
  3. Leading to a drop in fitness
  4. Are unable to perform at the their expected or desired level
300

Professional athletes spend large amounts of time training and competing. Explain how this influences the calories they consume in their diet.

  • Professional athletes ‘burn’ more calories due to training and competition
  • They need to increase the calorie intake in their diet to provide the energy they need
300

What does it mean by testing protocol and why is that important?

Test protocol: The correct procedure for carrying out a test, if done incorrectly, this might affect the results.

If it is not followed correctly it could impact the results and cause them not to be valid

300

What does a high VO2 Max tell us about an athlete? 

  • A high VO2 max allows the athlete to consume high amounts of oxygen during exercise 
  • They can continue to produce more energy (ATP) at a faster rate
  • Allowing athletes to keep working harder for longer
  • VO2 max is an excellent measure of endurance and stamina
400

What component is defined as - “Feeling well in the mind, with a positive outlook and a sense of your own value”

For double points: elaborate on this point by giving 2 examples

Mental health and well-being

  • Feel good about yourself / have high self-esteem
  • Are able to cope with stress 
  • Are able to control your emotions
400

Describe, using two examples, how taking part in regular physical activity can improve a person’s social health and well-being

  1. Describe Joining a sports team helps to improve communication skills and the ability to mix with other people-
  2. Joining a running club provides opportunities to make new friendships
  3. Being part of a team helps to give a sense of belonging and common purpose
  4. Improve their confidence in group settings
  5. Improve self-worth leading to them taking part in further group activities
400

What is energy measured in?

Kilocalories (kcal) or calories for short

400

Select two COF and name the fitness test you would use to help measure them

Cardiovascular Endurance: Cooper Run or multistage fitness test (Bleep) 

Muscular Endurance: Sit up test

Flexibility: Sit and reach

Power: Vertical Jump

Speed: 30m Sprint

Strength: Hand grip dynamometer

Agility: Ilinois agility test

Reaction: Ruler drop test

Coordination: Anderson Wall Toss Test

Balance: Stork Test

400

How can we test VO2 Max?

1: In a lab using a treadmill or cycle odometer. With multiple pieces of expensive equipment.

2: Estimate using the 12 minute Cooper run or the Bleep test


500

Define Physical Health and well-being

“Being well in the body and free from injury and illness”

  • All of your body systems are working well
  • You are free from illness, injury and disease
  • You are physically able to carry out everyday tasks
500

Can you be fit but unhealthy? Justify your answer

Yes. You can be an athlete with high levels of fitness but still become injured. 

People who are suffering from illness may exercise to help their recovery while also improving their fitness


500

Finish the sentence: “A balanced diet is one that gives your body ...” 

“A balanced diet is one that gives your body all the nutrients it needs to function correctly, in the right proportions”

500

Accurately split the components of fitness into the two categories: 

H____________

S____________

Health Related:

Cardiovascular Endurance

Flexibility 

Muscular Endurance

Power

Strength 

Speed

Skill related:

Agility 

Balance

Co-ordination

Reaction Time

500

How can you improve your VO2 max? Be specific.

  • Continuous training (minimum 20 minutes without stopping) 
  • Heart rate stays between 65-85% of your MHR
  • 3-5 times per week