Active & Fit
Which of the following is a SKILL-related component of fitness?
A. Flexibility
B. Body composition
C. Agility
D. Muscular endurance
C. Agility
The sit and reach test measures which component of fitness?
A. Flexibility
B. Muscular strength
C. Balance
D. Agility
A. Flexibility
In the FITT principle, what does the "I" stand for?
A. Interval
B. Improvement
C. Isometric
D. Intensity
D. Intensity – how hard you train
Which continuum classifies skills by the size of the muscle groups used?
A. Gross – fine
B. Open – closed
C. Discrete – serial – continuous
D. Self-paced – externally paced
A. Gross – fine
Which coaching style makes all the decisions, gives direct instruction and expects compliance?
A. Democratic
B. Holistic
C. Autocratic
D. Laissez-faire
C. Autocratic
During which activity would you be breathing hard and unable to hold a conversation comfortably?
A. A competitive netball game
B. Brisk walking
C. Easy cycling
D. Social shooting of hoops
A. A competitive netball game (vigorous physical activity)
A coach wants to measure a player's reaction time. Which test should she use?
A. Stork stand
B. Ruler drop test
C. Illinois agility test
D. Alternate hand wall toss
B. Ruler drop test
A soccer player is injured for six weeks and finds her aerobic fitness has dropped noticeably. Which principle of training explains this?
A. Specificity
B. Variety
C. Reversibility
D. Progressive overload
C. Reversibility – fitness gains are lost when training stops
A skill performed in a changing, unpredictable environment, where the performer must constantly adapt, is…
A. Closed
B. Fine
C. Self-paced
D. Open
D. Open
A coach asks her experienced under-16 team to help decide the game plan for the next match. Which style is she using?
A. Autocratic
B. Democratic
C. Holistic
D. Performance
B. Democratic
Which component of fitness is strength and speed combined – producing force quickly?
Power
Identify ONE reason we conduct fitness testing.
Any one of: identify strengths and weaknesses; provide a baseline; monitor improvement; design a training program; talent identification.
Calculate the maximum heart rate of a 14-year-old.
206 bpm (220 − 14)
Name the type of skill made up of several discrete skills linked together in a set order.
Serial skill
Name the coaching style that focuses on the whole person – wellbeing, school and life outside sport.
Holistic
Outline the difference between physical activity and physical fitness.
Physical activity is any bodily movement produced by the muscles that uses energy – a behaviour, something you DO (e.g. walking to school). Physical fitness is the body's ability to meet the demands of physical activity – a measurable state, something you HAVE, that can be tested and compared over time.
Outline ONE negative effect fitness testing can have on participation.
Students who perform poorly can feel embarrassed if results are visible to peers. Public comparison damages self-esteem and creates anxiety about physical activity, and repeated poor results can lead a young person to withdraw altogether.
Also accept: BMI/body composition measures affecting body image; focus shifting from enjoyment to performance.
Full points need: A specific negative effect + how it affects participation.
Outline the principle of specificity, using an example.
Training must match the demands of the sport – the components of fitness needed and the muscles used. For example, a swimmer should train in the pool, not only on a bike.
Full points need: What specificity means + a sport example that matches the training to the sport.
Outline the difference between self-paced and externally paced skills, with an example of each.
Self-paced: the performer decides when the movement begins and controls its speed (e.g. a free throw, a tennis serve). Externally paced: the environment or an opponent decides when it begins (e.g. returning a serve, a goalkeeper facing a shot).
Full points need: Who controls the start for each + one correct example of each.
Outline ONE advantage and ONE risk of the democratic coaching style.
Advantage: involving participants in decisions builds team culture and problem-solving, and works well with experienced participants.
Risk: decisions take longer, and it can lack direction if the group is inexperienced.
Full points need: One advantage AND one risk.
Name ONE component of fitness a netball goal defence depends on and explain how it is used in their game.
Agility – the ability to change direction quickly while keeping control. The goal defence has to stay with the goal attack as she cuts and changes direction, so good agility lets her stay in front and contest the pass.
Also accept: power (jumping to intercept or rebound) or reaction time (responding as the ball is released).
Full points need: Named component + what it is + linked to a specific netball action.
Explain how the WAY fitness testing is run decides whether it has a positive or negative effect on participation.
When results are recorded privately and students are compared against their own earlier scores, they see measurable improvement, which is motivating and builds competence – so they stay involved. When students are ranked publicly against each other, low performers feel embarrassed and anxious, which damages self-esteem and can cause them to drop out.
Full points need: Private / self-comparison → positive, with reason AND public ranking → negative, with reason.
Explain how progressive overload improves fitness.
The body adapts to the demands placed on it. Once it has adapted to a training load, that load no longer produces improvement, so the load must gradually increase to force further adaptation. A runner who stays at 5 km three times a week only maintains fitness; adding a kilometre each fortnight keeps the gains coming.
Full points need: Body adapts → same load stops working → gradual increase forces more adaptation + example.
Explain why skills are classified on continuums rather than in fixed categories.
Most skills sit somewhere between the two extremes rather than at one end, and where a skill sits is a judgement that can change with the context. A golf drive in a tournament is less self-paced than one on the practice range, and serial skills sit between discrete and continuous rather than forming a separate box.
Full points need: Skills sit between extremes / position depends on context + example.
A coach is teaching Year 4 students to hold a hockey stick safely for the first time. Name the most appropriate coaching style and explain why it suits this situation.
Autocratic. The students are beginners and the situation is safety-critical – a swinging stick can hurt someone – so the instruction must be clear, direct and followed. Later in the session, once the safety basics are in place, the coach could shift to a democratic style, e.g. asking the group how to make the game fairer.
Full points need: Autocratic + justified against THIS situation (beginners, safety risk).