6 exam-style questions with full mark schemes and model answers. Write your own answer and the AI examiner marks it against the mark scheme.
Learn this properly: Components of Fitness — Definitions and ApplicationsA club-level cyclist, Yusuf, wants to improve his cardiovascular endurance over a 10-week training programme.
Explain how the principles of training — SPORT (Specificity, Progressive overload, Reversibility, Tedium) and FITT (Frequency, Intensity, Time, Type) — could be applied to design Yusuf's programme. (6 marks)
A 15-year-old netball player, Greta, wants to train in her aerobic training zone to build cardiovascular endurance. The aerobic training zone is 60–80% of maximum heart rate (MHR), where MHR=220−age.
(a) Calculate Greta's maximum heart rate, then calculate the lower and upper heart-rate limits of her aerobic training zone. Show your working. (3 marks)
(b) If, during a session, Greta's heart rate is measured at 195 bpm, state whether she is training inside her aerobic zone, and name the zone she is actually in. (1 mark)
Three students complete the Cooper 12-minute run test (which measures cardiovascular endurance — the further you run in 12 minutes, the higher the score). Their distances are shown, alongside a sample of normative data.
| Student | Distance run in 12 minutes (m) |
|---|---|
| Aoife | 2 720 |
| Ben | 1 950 |
| Cara | 2 380 |
| Rating | Distance (m) |
|---|---|
| Excellent | 2 700 and above |
| Good | 2 300 – 2 699 |
| Average | 1 900 – 2 299 |
| Below average | below 1 900 |
(a) Using the normative table, state the fitness rating for each student. (2 marks)
(b) State one reason why comparing a result against normative data is useful. (1 mark)
Different components of fitness matter to different performers.
(a) Define muscular endurance, and name a suitable fitness test for it. (2 marks)
(b) A games player wants to test their flexibility. Name a suitable test. (1 mark)
A swimmer breaks her arm and cannot train for six weeks. When she returns, her coach notes that her cardiovascular fitness has clearly declined.
Explain, using the principle of reversibility, why the swimmer's fitness has declined during her time away from training. (2 marks)
The acronym FITT is used to apply overload within a training programme. The letters stand for Frequency, Intensity, Time and Type.
State what the "I" in FITT stands for, and give a brief description of what it means. (1 mark)