Term
State what the following terms mean in relation to a training programme. For each term, explain how overload might be used effectively
(i) Frequency
(2 Marks) |
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Definition
| Frequency. How many times you train or perform a particular activity, / which must be increased, perhaps from twice a week to every other day. |
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Term
State what the following terms mean in relation to a training programme. For each term, explain how overload might be used effectively.
(ii) Intensity
(2 Marks) |
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Definition
1. Intensity. How hard you train on a particular exercise or activity.
2. This also needs to be increased by working harder gradually each session, such as increasing the number of repetitions or sets. |
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Term
State what the following terms mean in relation to a training programme. For each term, explain how overload might be used effectively.
(iii) Duration
(2 Marks) |
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Definition
1. Duration. How the time, or length of time a particular exercise or activity is performed.
2. It could be the length of each session or the amount of time spent on each particular aspect within a session that increases. |
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Term
What are the two main benefits to fitness which can be achieved by the use of weight training?
(2 Marks) |
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Definition
1.(To increase) muscle strength, either general or specific.
2.(To improve) muscle tone. |
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Term
In relation to weight training, what is meant by the following?
i) Repititions
(1 Mark) |
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Definition
| 1. Repetitions are the number of times you actually move the weights. |
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Term
In relation to weight training, what is meant by the following?
i) Sets
(1 Mark) |
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Definition
| 1. Sets are the number of times you perform a particular weight activity. |
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Term
Performers may aim to improve muscular endurance during their training.
(i) What is meant by muscular endurance?
(2 Marks) |
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Definition
1.The ability to use voluntary muscles / many times/ without getting tired.
2. The amount of dynamic strength in a muscle / with its ability to keep working for a long period of time. |
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Term
Describe a specific way in which muscular endurance could be improved or developed.
(2 Marks) |
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Definition
1. Sit-ups / performing a sit-up for a maximum period.
2. Chin-ups / performing chin-ups for a maximum period.
3. Dips / performing dips for a maximum period.
4. Press-ups / performing press-ups for a maximum period. |
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Term
Different types of strength are needed for certain activities. Give two types of strength, using an example of each from a named physical activity.
Type 1 - Named Physical Example
Type 2 - Named Physical Example
(4 Marks - 2 Each) |
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Definition
1. Dynamic strength/muscular endurance/endurance strength (e.g. performing a trampolining or gymnastics routine requires dynamic strength in all the muscle groups)
2. Static strength/maximum strength (e.g. maintaining a balance such as a handstand requires static strength)
3. Explosive strength/muscular power (e.g. a sprinter leaving the starting blocks) |
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Term
Flexibility is an important component of fitness.
(i) Briefly describe a test which can be used to measure flexibility.
(2 Marks) |
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Definition
1. Sit and reach test/ when sitting (with straight) legs facing a raised block on which you push away a slide or marker/ which is measured to test the amount of flexibility in the lower back and hamstrings.
2. Using particular stretching exercises such as bending (with straight legs)/ and trying to touch your toes / the distance reached can be measured, either with the gap left or the distance to the ground covered. |
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Term
How can flexibility be improved?
(2 Marks) |
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Definition
1.Through stretching activities such as static stretching / active stretching / and passive stretching/or an example of it.
2. Through mobility exercises/ which stretch muscle groups around jonts. |
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Term
Some performers may take banned drugs such as anabolic steroids to enhance their performance. (i) Name two other types of banned drug which performers may use to improve their performance.
(2 Marks) |
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Definition
1. Stimulants
2. Narcotic Analgesics
3. Diuretics
4. Peptide Hormones/ Mimetics and Analogues/ EPO
5. Beta Blockers
6. Blood Doping |
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Term
Explain why performers might be tempted to use anabolic steroids and describe the effects they can have.
(3 Marks) |
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Definition
1. They would be used to help to improve performance / to allow a greater amount or level of training to be undertaken.
2. They can increase muscle strength.
3. They can enable them to train for longer and harder.
4. They can increase competitiveness.
5. They can have unpleasant side effects.
6. They can cause liver damage and heart disease.
7. They can cause sexual and physique problems.
8. They can have unpleasant behavioural effects. |
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Term
Body type (somatotype) can sometimes be an advantage or a disadvantage to a performer. (i) State two body types (somatotypes) - Body Type 1 - Body Type 2
(2 Marks - 1 Mark Each) |
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Definition
1. Endomorph
2. Mesomorph
3. Ectomorph |
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Term
For a named physical activity, describe how having a particular body type could be an advantage and make a performer more effective.
i) Named physical activity
(3 Marks) |
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Definition
1. Gymnastics - extreme mesomorphs are relatively short and small. / This gives them a low centre of gravity with a low body weight / therefore allowing them to perform rotation activities much more easily.
2. Weightlifters - extreme endomorphs are generally large with short legs in relation to their trunks. / This gives them a low centre of gravity with body bulk / which greatly assist in lifting heavy weights.
3. Basketball – extreme ectomorphs are generally tall and thin. / Their long legs and long arms / enable them to receive higher passes and shoot at the basket more easily. |
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Term
Performers taking part in physical activity may have different personality types.
(i) What is an introvert?
(1 Mark) |
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Definition
| Introvert - quiet/and self centred/low in self confidence/not looking to lead |
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Term
Performers taking part in physical activity may have different personality types.
(i) What is an extrovert?
(1 Mark) |
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Definition
| Extrovert - confident/outgoing/high opinion of themselves/leader |
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Term
Describe how one of these personality types is particularly suited to a named physical activity.
i) Personality Type
ii) Physical Activity
(3 Marks) |
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Definition
Introvert:
Perform better at a - lower level of arousal.
Type of activity favoured - Individual activities or ones requiring fine physical skills.
Reasons for preference - Ones with little variety and more certain outcomes/ such as cross country or distance swimming.
Extrovert:
Perform better at a - higher level of arousal .
Type of activity favoured - Team games or ones involving the whole body.
Reasons for preference - Activities with varied outcomes and plenty of action such as invasion games. Have greater pain tolerance so suited to contact sports. |
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Term
Acquiring, or gaining, skill is very important for all performers to enable them to improve. (i) Explain what is meant by feedback in terms of acquiring skill.
(2 Marks) |
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Definition
1. This is the information a performer receives back from a performance.
2. It can be in the form of continuous; terminal; knowledge of results; knowledge of performance; internal, intrinsic; external, extrinsic; positive or negative. |
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Term
What is meant by motivation?
(2 Marks) |
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Definition
| It is an incentive /or desire to do well / and this in turn means that the performer is more likely to want to do well / and will therefore put more effort into acquiring the skills necessary which in effect can increase the levels of skill acquisition. |
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Term
How can motivation affect skill acquisition?
(2 Marks) |
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Definition
| Motivation can be either intrinsic, considering such factors as internal drive; satisfaction or pride; a challenge; to keep fit; or for enjoyment / or extrinsic, considering such factors as external rewards such as money; prizes; cups or medals. / This in turn leads to greater interest in acquiring skills / which in turn leads to higher levels of skill acquisition. |
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