Practice Questions

Feel free to answer the questions below on a piece of paper, then take to your teacher to mark.

Learning Aim A Questions - components of fitness, exercise intensity, principles of training

1. How do you work out someone’s maximum heart rate? (1mark)

2. What does bpm stand for? (1mark)

3. What % of maximum heart rate should you work between for when training aerobic endurance? (2marks)

4. Karen is 45 what is her maximum heart rate? (2marks)

5. If Amy is 16 what would be her upper and lower training zones to improve cardiovascular fitness? (4mark)

6. What does RPE stand for? (1mark)

7. Give an advantage for using a RPE scale (1 mark)

8. Give a disadvantage for using a RPE scale (1mark)

9. If Chloe was a 15 on the RPE scale what would her estimate heart rate be? (1mark)

10. Explain why it might not be appropriate for a sprinter to train within the cardiovascular fitness training zone. (3 marks)

11. What is the definition of aerobic endurance? (1mark)

12. Usian Bolt is a 100m and 200m sprinter. What type of components of fitness are more beneficial and why?(4marks)

13. Name two athletes who require good muscular endurance? (2marks)

14. What is the difference between muscular strength and muscular endurance? (1mark)

15. How is flexibility used in the following sports; gymnastics, 100m, golf? (6marks)

16. Name the three types of speed and what distance they become effective? (3marks)

17. Coordination is essential in football, why? (2marks)

18. Name and explain three skill components of fitness a Volleyball player needs (3 marks)

19. Marcus Ellis and Chris Langridge won Great Britain’s bronze in Rio 2016 claiming Britain’s first badminton medal in the men’s doubles. Using components of fitness, analyse why they are suited too and achieved success in the sport (8marks)

20. The following definition describes which component of fitness. “The ability to exert maximum force upon an object.”

a. Flexibility b. Speed c. Aerobic Endurance d. Strength (1mark)

21. Usain Bolt is a 100m and 200m sprinter. In your opinion, what is more important to Usain, reaction time or agility? Give a reason for your answer. (2marks)

22. Name two athletes who require high levels of power? (2marks)

23. Which two components of fitness are most important to a 110m Hurdler?

a. Power b. Reaction time c. Aerobic Endurance d. Muscular endurance (2marks)

24. How is power used in the following sports; gymnastics, 100m, golf? (6marks)

25. Identify two physical components of fitness out of the four below.

a. Power b. Reaction time c. Aerobic Endurance d. Muscular endurance (2 marks)

26. Name the four principles of training (2 marks)

F I T T

27. What principle of training is being described in the statement below:

“Last week I ran for 15 minutes, this week I ran for 20 minutes.” (1 mark)

28. Give three ways in which the ‘I’ can be measured. (3 marks)

Learning Aim B Questions - methods of training

1. What does continuous training improve? (1 mark)

2. What is the minimum length of time a continuous session should be? (1 mark)

3. What is the difference between continuous and interval training (1 mark)

4. Explain the advantages and disadvantages of continuous training (4 marks)

5. Explain the suitability of continuous training for a long distance cyclist (2 marks)

6. Why would a 400m runner use interval training (3 marks)

7. Free weights can improve which components of fitness (1)

8. Explain why a rugby player might use free weights to improve their performance (2)

9. Describe what is meant by the method of training, interval training (1)

10. John is a weightlifter. Discuss whether he should use free weights or interval training to improve his performance. (4)

11. Name a disadvantage of both interval training and free weights training (1)

12. Steve is carrying out circuit training to improve his rugby performance. He currently completes 6 circuit stations, working for 1 minute on each stations, resting for 15 seconds before starting the next station. He works at 65% of his maximum heart rate. Using the FITT principles, suggest how he can adapt his training sessions to improve his performance. (4 marks)

13. Give one disadvantage of circuit training (1 mark)

14. Identify the difference between hollow sprints and acceleration sprints (2 marks)

15. Explain which sportsman would be the most suitable for hollow sprints and acceleration sprints (2 marks)

16. Describe why speed training would not be suitable for beginners. (1 mark)

17. Where does Fartlek training originate from? (1 mark)

18. What does it translate to? (1 mark)

19. What components of fitness will fartlek training improve? (2 marks)

20. If I were to carry out a fartlek training session what could I change? (2 marks)

21. What is plyometric training and what does it improve? (2 mark)

22. Give 2 examples of a plyometric activities (2 marks)

23. Explain why a cross country runner may use fartlek training (2 marks)

Learning Aim C Questions - fitness testing methods

1. Name a test of aerobic endurance (1 mark)

2. Which of the following is a test of anaerobic power? (1 mark)

Forestry Step Test Multi-stage fitness test 35m Sprint Test Vertical Jump

3. Which of the following tests is most suitable for a shot putt thrower? (1 mark)

Forestry Step Test Grip Test 35m Sprint Test Sit and Reach Test

4. Justify the reasoning for your answer above (1 mark)

5. Why is testing important to a performer? (2 marks)

6. Suggest one factor that could affect the reliability of the 35m sprint test (1 mark)

7. How can we ensure that the results of our Multi Stage Fitness Test are valid for all participants? (1 mark)

8. Which of the following is a test of anaerobic power? (1 mark)

Forestry Step Test Multi-stage fitness test 35m Sprint Test Vertical Jump

9. Which of the following tests is most suitable for a javelin thrower? (1 mark)

Forestry Step Test Grip Test 35m Sprint Test Sit and Reach Test

10. Justify the reasoning for your answer above (1 mark)

11. Give two things that a performer should do prior to undertaking the grip test (2 mark)

12. Suggest one factor that could affect the reliability of the vertical jump test (1 mark)

13. Explain the advantages and disadvantages of the illinois agility test for a rugby player. (4 marks)