Exam Questions and Answers

Presentation on theme: "Exam Questions and Answers"— Presentation transcript:

Slide1
Exam Questions and Answers
Wednesday 19
th
April
Slide2
Skill related components of fitness
BCRAP
B - BALANCE
C - COORDINATIONR - REACTION TIMEA - AGILITYP - POWER
Slide3
Physical related components of fitness
MOST – MUSCULAR STRENGTH
MALE – MUSCULAR ENDURANCE
FOOTBALLERS – FLEXIBLITY BODIES – BODY COMPOSITIONARE – AEROBIC ENDURANCE
SEXY – SPEED
Slide4
Club
level tennis player needs fast
reaction time
and high levels of
balance
.
Explain
how 3 other skill related components would help her perform
effectively
(8)Agility CoordinationPower
Slide5
8 mark Answer
Coordination (1)
Definition:
“is the smooth flow of a movement needed to perform efficiently and accurately” (1)
Hand eye coordination is required to ensure the racket makes contact with the ball in the centre of the strings. (1)

Slide6
8 mark Answer
Power (1)
Definition:
‘is a combination of strength and speed’ (1)
Power is vital in good serving in tennis. This makes the ball travel very fast so that its difficult for the returning player to play the ball.

Slide7
8 mark Answer
Agility (1
)
Definition:

changing direction at pace (
1)
Agility is needed to change direction quickly especially when getting to where the opponent has hit the ball.

Slide8
100m hurdler needs balance and agility. Describe 3 other skill related fitness components they
need (8)
Power
– power is needed to explode from the start to maximum speed quickly. Also need power to generate force to clear the hurdles. Power is the ability to combine strength and speed.
Reaction time – to react to the
stimulus
of the starters gun. Reaction time is where someone reacts to a stimulus – in this case the gun to start the race.
Coordination – to be able to move two or more body parts at the same time efficiently and accurately. In this case allowing the hurdler to run and jump over the hurdles.
Slide9
A cross country runner uses fartlek training to improve performance. Explain two advantages. (2)
Can be completed over different
terrains
– road / grass / woods and hills which is the same as the cross country runners event.
It create a variety of intensities through the training which is required when running up hills from a flat or sprinting at the finish line.
Slide10
2 mark
Explain what component of fitness is needed most for a boxer?

Slide11
2 marks
List two items needed for the Illinois test.
Slide12
Hollow sprints are used already, give two additional speed training methods the performer can use. (2)
Hollow sprints -This training method involves a series of sprints separated by a ‘hollow’ period of jogging or walking
.
1)

Acceleration Sprints
This is where the pace is gradually increased from a standing or rolling start. Progressively the athlete will build up to a maximum sprint or intensity.
2)
Interval Training
For speed training the intervals between work will be shorter and more intense. i.e. 40 metre sprint + 15 seconds rest.
Slide13
Slide14
What type of stretching is this?
Stretch – passive.
What type of training is this
Weights training – Bicep Curl (dumbbells)

Chest press
Slide15
What two components does the Illinois agility test assess? (2)
Speed
Agility

Slide16
Hollow sprints are used already, give two additional speed training methods the performer can use. (2)
Hollow sprints -This training method involves a series of sprints separated by a ‘hollow’ period of jogging or walking
.
1)

Acceleration Sprints
This is where the pace is gradually increased from a standing or rolling start. Progressively the athlete will build up to a maximum sprint or intensity.
2)
Interval Training
For speed training the intervals between work will be shorter and more intense. i.e. 40 metre sprint + 15 seconds rest.
Slide17
Slide18
4 mark
What 2 training methods can be used to improve performance in the 1500m ?
Slide19
8 mark
Describe the validity and reliability of the multi stage fitness test a 1500m swimmer, 5000m runner and long jumper.
Would the test be good for all of them?
Slide20
Validity
This test is valid for performers whose sports require lots of running so are good for the 5000M runner. It is valid as it test their aerobic fitness. It is also sport specific and involves the main movement that the runner does.
The test less valid for the 1500m swimmer as it involves running where they only swim. They do use aerobic fitness but not by running.
But it is not valid for the long jumper as they do not need to be tested in this area of fitness for their sport.
Slide21
Reliability
The following can affect the reliability so should be taken into account when the test is administered.
Running surface, climate, wind speed, weather it is performed inside or outside, motivation levels of performer and group dynamics.

Slide22
Define passive and Ballistic stretching. (2)
In
passive stretching
, the stretch occurs with the help of an external force, such as a partner, gravity or a wall.
Ballistic stretching
involves performing a stretch with swinging or bouncing movements to push a body part even further.
Advantages
Disadvantages
Easy to do – no equipment
required.
Must be undertaken with care as
it can cause muscle soreness/strains.
Slide23
Name two pieces of equipment for the vertical Jump Test. (2)
-Flat wall
-Measuring board
-Chalk
Slide24
Explain why BMI cant always be the most effective way to read body composition?
Its does not take into account the muscle mass of a performer.
Slide25
A long distance swimmer conducted three fitness tests.
Analyse the results and describe the two components he should improve the most.
Multi stage fitness test.
Average
Illinois agility test.
Average

One minute press up test.
Below Average
Multi stage fitness test. He requires the ability of the cardio-respiratory system to supply oxygen to working muscles during sustained physical activity.2) Illinois agility test. – He needs to keep their entire body under control throughout. Agility is especially important in sports that require a sharp turn at the end of the pool.
Slide26
Forestry Step Test: (3 marks )
What is this test measured in?
Ml/kg/min
(Milliliters / Kilograms / Minutes)
What equipment set the pace?
Metronome
What components of fitness does it test?
Aerobic endurance

Slide27
Forestry Step Test: (info)
- Measures aerobic endurance
- Metronome set at 22.5 steps per minute.
Requires a bench (40 CM high), stop watch and metronome. Take pulse after doing the test for 5 minutes

Slide28
before
After
BMI
30 kg/m2
35 kg/m2
Vertical jump
40
48
Forestry test
38
30
8 mark
Tara is a basketball player. Tara carried out 3 fitness tests before
and after 6 weeks of plyometric training. Use the results to
explain how her fitness helps her basketball performance?
N.B – FORESTRY – STUDENTS NEED TO INTERPRET DATA
Slide29
Answer
The BMI could indicate that Tara has increased her
muscle mass due to the plyometric training. This
could mean an improvement in Power which is also
shown in the vertical jump test. Both would help
her jump higher to win the ball on tip off, to sprint
into space to receive the ball from a team mate and
to help her jump higher when taking a jump shot,
lay-up or slam dunk. All of these would lead her to
having a better chance of scoring.
Slide30
Plyometrics
is one method of strength training that can be used to improve power or muscular strength.
e.g. Good for long jumpers, 100 m sprinters or basketball players
Plyometrics
exercises cause the muscle to lengthen (eccentric action) before a maximal muscle shortening (concentric action)
e.g. Bounding, hopping, jumping.
Slide31
Strength – HAND GRIP DYNAMOMETER
2) What is the test measured in? (1)
KgW
1)Why is the hand grip dynamometer not the most valid to test strength? (1)
The dynamometer test only looks at
hand and arm strength which is not
valid for all sports.
Slide32
What are the three sites on the body where the skin fold tests is conducted?
Measuring fat during a skin fold test should be done at the CHEST, ABDOMINALS & THIGH.
Body Composition
skin fold callipers.
Slide33
Which one of these test anaerobic power?
Press up, Forestry Step Test or Vertical jump test.

Slide34
Flexibility – SIT AND REACH TEST
What area of the body does this test measure?
Measures the range of movement at the hips/torso. Muscles of hamstrings and lower back.
What is the test measured in?
Centimetres.
Shoes should be removed. What other precautions should be taken before administering the test?
Complete and warm up.
Slide35
Flexibility – SIT AND REACH TEST
Consider the advantages and disadvantage of this test.
Advantages
Disadvantages
Variations in arm, leg and trunk length can make comparisons between individuals misleading.
This test is specific to flexibility of muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.
The sit and reach test is a common test of flexibility, and is an easy and quick test to perform.
If using the standard testing procedure, there is a lot of published data to use for comparison.
Slide36
A javelin thrower uses the training methods of free weights and hollow sprints.
How can he improve these two specific components of fitness? (2)
Not sure if its asking about why its specific or how could they increase intensity.
Free weights. Its specific as they will need to gain more strength to be able to launch the Javelin. To increase the intensity – lift heavier weights, do more sets.
Hollow sprints. Its specific as he needs to sprint to the throwing line. To increase the intensity - Increase the reps, distance ran.
Slide37
Below are the results from marathon runners fitness test results :-
Illinois Agility test results -
Above
Multi stage fitness test -
Below
Body mass index –
H
igh
Explain the two most important components of fitness a marathon runner requires.
Aerobic Endurance – Requires large amounts of oxygen for a sustained period.Body Composition - Requires low body fat so they have less weight to carry.
Slide38
8 mark
The multistage fitness is a test .
What equipment do you need to administer the test?
What are the advantages of the test?What component of fitness is it good for?What performers would it suit best?
Slide39
What equipment do you need to administer the test?
Cones
Tape measure
Flat running surfacepre-recorded CD or tape of bleep sound. What are the advantages of the test?Test can be done with large groups. All the performers run together. The equipment is not expensive. What component of fitness does it test?Aerobic endurance. (Estimation of VO2 max)What performers would it suit best?Rugby players, netball, football – any sport that uses running and the aerobic endurance.
Slide40
2 mark
What equipment is needed for the BMI test?
Weighing scales and tape measure.
Slide41
2 mark
Show the Bmi Calculation –
Weight (kg) divided
height (m) x height (m) = (BM1)
Slide42
4 mark
Someone was using PNF and passive stretching to improve flexibility, explain another method that could be used.
Slide43
4 mark- Someone was using
PNF
and passive stretching to improve flexibility, explain another method that could be used.
In active stretching, the performer works on one joint, pushing it beyond its point of resistance (lengthening the muscles)
Slide44
4 mark- Someone was using
PNF
and passive stretching to improve flexibility, explain another method that could be used.
Ballistic stretching involves performing a stretch with swinging or bouncing movements to push a body part even further.
Slide45
Why is it important for a shot putter to have rest, recover and progressive overload in their fitness training program?
Slide46
Rest and recovery
For effective training for the
shot putter
they need to achieve the right balance between rest and recovery.
Rest and recovery allows the body to:
Replenish energy stores
Repair muscles fibres

Slide47
Progressive overload
Progressive overload is important to working the shot putters body harder than normal and gradually increasing the amount of work exercise they can do or increase weight lifted if working in a gym.
This makes our body adapt to the training levels and therefore getting fitter and stronger. These benefits from weight training will help to create the power the shot putter can achieve and therefore should be able to increase the distance thrown.

Slide48
8 mark
A long distance runner uses flexibility and muscular endurance. What other fitness component would they need.
Slide49
Aerobic Endurance
Is the ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during the sustained physical activity.
The long distance runner needs excellent aerobic endurance to ensure that they can continue to run over a long distance. The activity last for a long time so the require the body to produce sufficient oxygen to the working muscles for a sustained period.
Slide50
Body Composition
This is a measure of how much your body is made up of fat-free mass, vital organs and how much is made up of fat.
The long distance runner require low body mass so they don't have to carry extra body mass as they are running. It is important for a long distance runner to have low body fat to increase their chances of success.
Slide51
8 mark
Speed
Speed can be defined at the as the distance travelled divided by the time taken.
The long distance runner would need use accelerative speed at the end of the race to produce a sprint finish. This is an important component to be able to use at the end of the race as this will can determine what position the runner will finish the race at.
Slide52
1 mark.
Name the scale for RPE
Slide53
1 mark.
Name the scale for RPE
Slide54
8 Mark 100 m hurdler requires flexibility
Explain what training method would be used.
-PNF
-Ballistic-active Passive
Slide55

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