Exam Question & Homework 7
Exam Question
(a) Choose one activity. With reference to your own fitness levels, discuss the specific fitness demands of this activity. (6 marks)
(b) With reference to two of the fitness demands you identified in Part (a), describe, briefly, the methods you used to assess your fitness. (4 marks)
Homework 7
(1) Write 3 or 4 sentences for each answer to explain what the following principles of training mean.
- progressive overload
- frequency
- duration
- reversibility
- specificity
- rest
- intensity adaptation
(2) Explain what is meant by the term AEROBIC exercise.
(3) Explain what is meant by ANAEROBIC exercise
(4) Which of the following activities are aeroci and which are anaerobic and state which of the 3 main energy systems is used to supply the energy needed in each activity.
- 100m sprint
- 25 minute run
- 400m sprint
- a bench press
- handspring vault
- 800m swim
Please use your workbook to help with your response. Any questions just post a comment or see me in class.
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Exam Questions
A, Badminton, cardrio respiretry endurance. This is important to my fitness level because i need it inorder to last the entire game, i need cardio respiretry endurance for movement around the court. Movement around the court is vital as i need cardio respiretry endurance to improve my performance and beat my opponant. Cardio respirtry endurance is important to my performance as i need it to move around thecourt e.g front to back in relitively good fast fashion, andbeing able to maintain my speed and progress back the centre of the court ready to recieve the next shot that my opponant will play.
B, Whilst trying to improve my cardio respiretry endurance i used the twenty meter shuttle run and the tweleve minuted cooper run to improve this. I then analised how well i did on both, if it could have been improved then i re-did the task to assess my fitness inorder to recieve good use of my cardio respirtry endurance. If it did not need improving i still re-did the task to assess my fitness until i could progress further and further to achieve a good cardio respiretry endurance system.
Homework 7
Progressive Overload –
frequency – How often a training exercise is carried out, usually the frequency of training sessions
duration – How long a particular exercise takes
specificity – shows that training is specific in its effect
rest – A period where u relax ur body to full fitness before starting again
intensity adaptation – How Hard a session or exercise is
Aerobic exercise – Exercise with oxygen
Anaerobic exercise – Exercise without oxygen
100m sprint – ATP Aerobic lactic
25 minute run – Aerobic
400m sprint – Aerobic Lactic
a bench press – ATP
handspring vault – ATP Lactic
800m swim – Aerobic Lactic ATP
Homework 7
(1)
progressive overload -
The only way to improve your fitness is to constantly make your body work harderthan it already is
Frequency -
how many times you work out in a week
Duration -
how long the period of exercise or workout last for, how long you train for in one session
reversability -
having to start back at where you started after a long period of no training as your fitness levels have dropped
specificity -
you must be specific to do the right training for that particular activity or sport
Rest -
Having a rest day is important to allow your body to recover
intensity adaption -as you adapt to a training session your body will get used to iut so you may need to vary your training
(2)
Aerobic exercise is with oxygen at a less high intensity
(3)
Anaerobic exercise is without oxygen at a much higher intensity than aerobic
(4) aerobic = 25 min run, 800m swim, 400m sprint
anaerobic = 100m sprint, bench press, handspring vault
3 main energy systems used ATP-CP system the lactic acid system and the aerobic system
Evening all, hope everyone is working hard on their homework!!! Just posting a message to see if I can solve the problem Liam and Dominic were having. Happy blogging.
exam questions
a)
The activity I have selected is football. There are many different aspects of fitness needed to play a decent standard of football.
I think one of the most important aspects is cardio vascular endurance. This is the ability of the heart and lungs to continue working over a period of time. This is necessary in football to keep playing to a high level for the full length of the game. this would allow you to push forward in attack and get back to defend. My CVE levels are at a fairly decent standard which allows me to keep going but does limit my performance towards the end of the full 90 minutes.
Muscular endurance is the ability of a muscle or group of muscles to make repeated contractions over a period of time. This is especially important in the leg muscles in football such as the calf, quads and hamstrings. This allows you to keep control of the ball do effective passing and do effective running. I try to maintain a good level of muscular endurance by exercising regularly at the gym and at football training sessions.
Speed is also important.It is the time taken to move over a given distance by a limb or the whole body. I am not the quickest player off the mark but have a decent level of speed to allow me to get back in defence and also to get forward in attacking positions.
Strength is important to most positions including the GK. you need good core strength to make effective challenges on the ball and to win both attacking and defensive headers. I have a fairly high strength level which allows me to make decent challenges and helps my defensive play in the game.
b)
In order to assess CV Endurance I would use the the multi stage fitness test. This is where you set a given distance eg 20 metres. Using a pre-recorded tape with a series of bleeps you run on the first bleep and return on the next bleep. The time between the bleeps gets shorter as you become more tired. When you have to stop the bleep number is your score.
You could also use the 12 minute Cooper Run to test CV Endurance. This is how far you run in 12 minutes and the the distance is your score.
In order to assess muscular endurance you could do a step up test and count how many step ups onto a bench you can do in a given time eg 30 seconds maximum output.
You could also use a sit up test to assess core strength. You would count how many sit ups you could do in 30 seconds.
Homework 7
1 Progressive overload. Overload is gradually working your body harder by increasing the frequency duration and intensity of exercise. During training your fitness levels can plateau. you need to overload to maintain improvement.
2 Frequency. This is how often you train during the week or over a long period of time. This can start at 2 times and increase to 5 times a week.
3 Duration this is how long each training session lasts. This can be 20 minutes up to 60 minutes long.
4 Revesibility This is when you stop training due to injury or laziness. your fitness level will drop and you need to start to build up again from a previous level.
5 Specificity This is when your training has to be specific to your sport eg speed training for 100 metres and CVE traing for long distance running.
6 Rest Rest periods should be taken in between training days to let your body recover and prevent injury
7 Intensity adaptation The intensity of the exercise should be adapted to suit your fitness level over the course of the training programme.
2) aerobic exercise is exercise with the presents of oxygen
3) anaerobic exercise is exercise without the presents of oxygen
4) 100m atp-cp
25 minute run aerobic
400m spirit aerobic lactic acid
bench press atp-cp
hand spring atp-cp
800 swim aerobic
Exam questions
(A)
The activity i have chosen is football. for me i think that the most important aspect of fitness for a football match is cardio resipirory endurance. CRE is the fitness of the heart and lungs to keep working for a long period of time. Having a good level of CRE will allow me to perform at a high for the duration of the match. As a attacker it is not needed of me to do alot of defending although i still need to chase down the ball and deny the opposition defenders space and time on the ball. I feel that my level of CRE are of a high standard although if i worked my hardest throughout the entire match i would start to tire towards the end of the match. Speed is also a very important aspect of fitness in the game of football.
speed is the rate of movement of the whole body or single part of the body, the time it takes to0 move over a given distance. spees is required when trying to beat an opponent to a 50/50 ball, to lose a defender, to get into space or to support an attack. i feel that i dont have amazing speed but i am not slow i would need to work hard to find space if i was against a fast defender. without speed then you would find it hard to keep possesion of the ball or even win the ball back by taking on your opponent effectively. Power and explosive strength are also very important to footballer. leg power is required to jump high in the air and win headers, without leg power you will easily be out jumped and unable to clear the ball from the danger area nor will youi be able to convert crosses into goals. i have fairy good power which allows me to get up and win headers for my team and stop opponent attacks.
(B)
The methods i would use to asses CRE would be either the 20 meter shuttle run (bleep test) or the 12 minute cooper run. the bleep test is simple to complete all you do is run the 20 meters inbetween every bleep. as you progress the bleeps become shorter this will evenbtually show you your CRE level.
to asses speed i would do the 30m sprint test. i would be timed sprinting the 30 meters and then after i would have a time to improve on and beat
Exam Questions
a)In a badminton match i need high levels of fitness in many aspects such as cardio respiritory endurance, speed and concentration. I need high levels or CRE to be able to keep playing at an optimum level for the length of the match. If this is poor i will not be able to perform the shots i want to properly later in the game as i will be too tired to get to the shuttle in time. i need good speed to get around the court quickly and efficiently and play aggresive shots. If i have poor speed then i will struggle to reach drop shots that my opponent plays and will have to play devensive shots a lot to give myself the neccesary recovery time.
I also need high levels of skill related fitness. the most ipmortant of these being reaction time. if my reaction time is too slow then i will not be able to return smashes as i will not react fast enough to them. Movement anticipation is also very important in badminton as if you can correcctly guess what shot your opponent will play it is a major advantage. if my anticipation is poor i will be tricked by my opponent and will easily outplayed.
Finally, i also need good mental fitness. i need to be able to concentrate on my game and on what the best shot to play in certain situations are. if my concentration is bad i will start thinking about other things and start losing. i need to be highly motivated going into the game as if i am not i will not be in the right state of mind and my performance will be poor.
B)To assess my levels of fitness i need to do standardised fitness test . to measure my cardio respiratory endurance i can do the leger multi-stage shuttle run. this is a good test to do as it is easy to set up and complete. the only equipment that is needed is some cones to mark out 20 metres and a recording of the timed bleeps. it is an effective test as it can be done easily and also only takes 20 minutes or so and can be repeated frequently to check if my fitness levels are improving. to assess my reaction time i can do the stick drop test. this is also an easy test to set up as all it requires is a partner and a ruler. this test can be repeated as often as needed and only takes up a few seconds. it can also be done repeatedly as it doesn’t tire you outlike the afore mentioned test.
HOMEWORK 7
1)Progreesive overload – after a few weeks of training your body is used to the pressure being put apon it and so you need to make the exercises harder to continue improve fitness levels. this can be done by increasing the duration, frequency or intensity.
Frequency – this is how often in a week you work on the aspect of fitness. to properly improve an aspect of fitness you should be working about 3 times per week.
Duration – this is how long the training takes. it will vary depending on the aspect of fitness that you are trying to improve.
Reversability – When you train you get fitter, but if you stop training your fitness will rapidly drop. if you were working 4 times a week for 45 minutes and stopped training for a month, when you restarted you might only work 3 times a week of for just 30 minutes.
Specificity – The type of training you do must be specific to the activity you are training for i.e. a 100m sprinter would not need to work on their cardio respiratory endurance.
Rest – When training you must remember to have rest days to allow your muscles time to recover and rebuild. a heavy, high intensity session should be followed by a day of rest.
Intensity adaption – how hard you work during your sessions should vary depending on what you are working on. you need to make sure you are inside the correct training zone. the intensity should be increasedafter a few weeks tho overload your body.
2) Aerobic exercise is working with the presence of oxygen
3) Anaerobic exercise is working without the presence of oxygen
4) 100m sprint – Anaerobic, ATP-CP
25 minute run – Aerobic, ATP-CP, Lactic acid, Aerobic
400m sprint – Aerobic, ATP-CP, Lactic acid
A bench press – Anaerobic, ATP-CP
A handspring vault – Anaerobic, ATP-CP
800m swim – Aerobic, ATP-CP, Lactic acid, Aerobic