Components of Fitness
What is the definition of fitness?
The ability to meet the demands of the environment
What does the T in SPORT mean?
Tedium
Which test measures agility?
Illinois Agility Test
What does Fartlek mean in Swedish?
Speed Play
What are the three components of a lever system?
Fulcrum, effort, and load.
What is the definition of health?
The state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What does the acronym FITT stand for
Frequency, Intensity, Time, Type
Which fitness test would be most suitable for a long-distance runner?
Multi-Stage Fitness (Bleep) Test,
Name one method of training that improves strength and muscular endurance.
Weight training
True or False:
When performing a bicep curl, the elbow joint acts as a 3rd class lever.
True
Explain why a 100m sprinter would not use cardiovascular endurance?
100 m sprinting is anaerobic and short in duration, so endurance is less important.
Calculate the aerobic training zone (60–80% of MHR) for a 16-year-old.
MHR = 220 − 16 = 204 bpm
Aerobic zone = 60–80% of 204 → 122–163 bpm
Name a type of athlete who would use the ruler drop test and explain why they would need it.
Goalkeeper (football), cricket wicketkeeper, or boxer.
They need quick reaction time to respond to fast-moving balls or opponents, which the ruler drop test measures.
What are the 7 different training methods?
Continuous, Fartlek, Interval, Weight/Resistance, Circuit, Plyometric, Flexibility
Which type of lever is used when standing on your toes, and what movement occurs at the ankle?
Lever: 2nd class lever
Movement: Plantar flexion (pushing down with the toes/ankle)
Which two components of fitness are most important for a 400m runner, and how do they help their performance?
Speed helps them maintain a fast pace throughout the race.
Muscular endurance allows their leg muscles to keep working powerfully without tiring before the finish.
A sprinter increases the weight they lift in the gym. Which principle of training are they applying and how?
Progressive Overload– they’re increasing intensity to make muscles work harder and adapt.
Give 2 limitations of fitness testing
They don’t always replicate sporting movements, not always be accurate/reliable, require a level of understanding to ensure they are carried out correctly, don’t replicate a competitive environment, they require motivation
A games player alternates between jogging and sprinting during training. Identify the method of training being used and explain why it’s suitable.
Fartlek training – it mirrors the changing intensity of invasion games like football or hockey.
A gymnast performs a cartwheel. Identify the plane and axis of movement.
Frontal plane and sagittal axis.
Out of a midfielder and a winger in football, which position would require speed and agility, and which would require cardiovascular endurance?
Explain your answer.
A winger needs more speed and agility to make quick runs and beat defenders, while a midfielder needs greater cardiovascular endurance to cover large areas of the pitch throughout the match.
A basketball player took a 4-week break from training due to injury. When they returned, their strength, fitness, and performance had decreased.
Which principle of training does this demonstrate, and why?
Principle: Reversibility
Explanation: Fitness gains are lost when training stops because the body adapts to inactivity, resulting in decreased performance.
Give 3 strengths of fitness testing
Motivate the athletes, set goals for the athletes, helps monitor fitness/improvement, can compare against other competitors / national averages.
Continuous training involves steady, moderate-intensity exercise with no rest. Identify a sport that would benefit from continuous training and give one advantage and one disadvantage.
Sport: Marathon running, swimming, football, cycling, rowing
Advantage: Improves cardiovascular endurance and stamina. Doesn't require specialist equipment.
Disadvantage: Can become boring and doesn’t improve anaerobic fitness.
A footballer performs a kick. Identify the plane of movement and describe the type of movement that occurs at the hip.
Sagittal plane – flexion and extension as the leg moves forward and backward.