Show:
Cardio & Flexibility
Muscular Endurance & Strength
Agility & Balance
Co-ordination & Muscular Power
Reaction time & Speed
100

Name the most common test for cardiovascular fitness

Beep test

100

What is muscular endurance?

A muscles ability to sustain repeated actions overtime.
OR
ability of a muscle or group of muscles to keep working over a long period without getting tired.

100
What is agility?

Agility is your ability to change direction with balance, speed and co-ordination.

100

What is co-ordination?

Ability to use different parts of your body together smoothly and efficiently to perform a task or movement.

100

What is reaction time?

The interval of time between perceiving a stimulus and responding to it.

200

Name a test to measure flexibility of the hamstrings

Sit & Reach test

200

Identify a test for muscular strength

Handgrip dynameter test

200

What is balance?

The ability to maintain control of your body’s position

200

Identify a test that measures lower body muscular power:

Vertical jump test
200

Identify a fitness test that measures speed.

30m sprint test.

300

How does cardiovascular exercise benefit the health of an individual?

- Heart health

- Weight management

- Increased energy/mood

- Strengthens immunity

- Improves sleep

300

List TWO exercises that improve lower body muscular strength

  • Deadlifts
  • Leg Press
  • Step-Ups
  • Bulgarian Split Squats
  • Leg Curls
  • Leg Extensions
  • Glute Bridges
  • Calf Raises
  • Box Jumps
  • Squats
  • Lunges
300

Name ONE test for balance:

Stork Stand Test

300

Justify how muscular power is beneficial in sports like netball:

It helps players make strong, explosive movements for actions like jumping to catch or block, and quickly accelerating to change direction.

300

Provide an example of reaction time in a sport:

*answers will vary

  • Tennis: Reacting quickly to a fast serve to return the ball effectively.
  • Basketball: Responding to an opponent's sudden move or pass to intercept or block the shot.
  • Soccer: Reacting swiftly to a teammate’s pass or a changing play to control or redirect the ball.
  • Baseball: Reacting to a pitched ball to swing the bat at the right moment.
  • Swimming: Reacting to the starting signal in a race to dive into the pool as quickly as possible.
  • Boxing: Reacting to an opponent’s punch to dodge or counterattack.
400

How can flexibility prevent injuries?

Improve range of motion around a joint

400

How does muscular endurance differ from muscular strength?

Muscular endurance is the ability to keep using muscles for a long time without getting tired, while muscular strength is the ability to lift or exert a lot of force in a SINGLE effort.

400

List ONE activity to improve agility:

  • Ladder Drills: Running through an agility ladder to enhance footwork and quickness.
  • Cone Drills: Navigating around cones in various patterns to improve directional changes.
  • Jump Rope: Skipping rope to develop quick foot movements and coordination.
  • Shuttle Runs: Sprinting back and forth between markers to boost speed and change of direction.
  • Hurdle Drills: Jumping over hurdles to improve coordination and explosiveness.
400

List the training method that can be used to enhance coordination:

- Circuit training (with ladders, hurdles etc)

400

List one drill to improve reaction time in cricket:

*Answers will vary:

  • Catch the Ball: Partner throws a ball at you from various distances and speeds; try to catch it as quickly as possible.
  • Reaction Ball Toss: Use a reaction ball (a bouncy, irregularly shaped ball) that bounces unpredictably; react quickly to catch it.
  • Light or Sound Signals: Respond to light or sound cues by performing a specific movement or action, such as starting a sprint or changing direction.
  • Agility Ladder Drills: Perform quick, precise footwork drills using an agility ladder to enhance reaction time to foot movements.
  • Mirror Drills: Partner mimics your movements, and you must quickly mirror their actions.
  • Cone Drills: Set up cones in various patterns; sprint to touch or navigate around them as quickly as possible in response to visual cues.
  • Ball Drops: Have a partner drop a ball from a height; try to catch it before it hits the ground.
  • Strobe Light Training: Use a strobe light that intermittently turns off and on; practice reacting to the changing light conditions.
  • Tennis Ball Drop: Drop a tennis ball and react to catch it before it bounces twice.
  • Quick Feet Drills: Perform drills like quick foot taps on a step or platform to improve your reaction speed to changes in movement.
500

What sport uses both flexibility and cardiovascular fitness? Hint: Aussies are REALLY good at it

Swimming

500

Explain the relationship between muscular strength and injury prevention:

Muscular strength helps prevent injuries by supporting joints, improving stability, and absorbing impact.


500

Name ONE sport that uses both agility and balance and justify this

*answers will vary
Soccer, gymnastics, tennis

500

Provide a specific example of how improving coordination improves athletes in their sports.

  • Synchronized Movements: Helps athletes move different body parts together smoothly.
  • Improved Timing: Allows for precise timing of actions, like hitting a tennis ball.
  • Better Balance: Enhances stability and control during dynamic movements.
  • Complex Skill Execution: Supports the smooth performance of intricate skills, such as dribbling in basketball.
500

List ONE track event that uses both reaction time and speed

100m, 200m, 400m ... (and so on)