Btec Exam Guide Practice Questions - Unit 1.1 Components of Fitness

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2 Btec Exam Guide Practice Questions - Unit 1.1 Components of Fitness 1) What is the main difference between aerobic endurance and muscular endurance? (2 marks) 2) Explain the following components of physical fitness: (3 marks) Good Body Composition Speed Flexibility 3) Some people could get fitter by simply changing their daily routine. Give two examples of changes that any of your friends could make to get more exercise each day. (2 marks) 4) List four sporting examples where it is important to have good reaction time and state why it is beneficial. (4 marks) P a g e 1

3 5) Power is a combination of speed and strength. Give an example for each of the following sports where power would be needed. (4 marks) a) Gymnastics b) Rugby c) Sprinting d) Javelin 6) Write in reasons why flexibility helps with sporting performance: (3 marks) i) Helps to reduce injuries because ii) Provides athletes with better posture which means iii) It makes you more efficient because 7) For each body part below, give a sporting example as to why it would be beneficial to have good flexibility: (4 marks) a) Back b) Hip c) Ankle d) Shoulder 8) Write a short sentence highlighting the difference between active stretching and passive stretching. (2 marks) 10) What is the difference between Muscular Strength and Power? (1 mark) P a g e 2

4 12) Which of the following exercises requires explosive strength? Circle the correct answer (1 mark) a) Member of the pack in a rugby scrum b) A sprinter leaving the blocks c) Doing a set of press ups 13) Define what is meant by the term reaction time (1 mark) 14) Power is often referred to as a combination of two components of fitness. What is power a combination of? (1 mark) 15) Explain why aerobic endurance is important for a marathon runner. (3 marks) 16) Which of the following components is least important when throwing a shot put? Circle the correct answer (1 mark) a) Power b) Muscular strength c) Coordination d) Aerobic endurance P a g e 3

5 17) Explain how it is possible to be fit without being healthy? (2 marks) 18) Name two aspects of fitness that would be important for a Squash player. Give reasons for your choices. (2 marks) 1) 2) END OF TEST 1 P a g e 4

6 Test 2 1) Complete the following sentences to describe someone with a high level of aerobic fitness. (2 marks) i) Their resting heart rate will be than the average person s. ii) They will be able to exercise for without feeling fatigued. 3) 5) Define Sam is the a 15 following year old terms: Btec student; (3 marks) her main sport is long distance cycling. From this information can you work out the following (use the below diagram to help you). i) Resting Heart Rate a) What is Sam s Maximum heart rate? (1 mark) ii) Training Heart Rate iii) c) Maximum What is her Heart minimum Rate and maximum heart rate attained in this training zone? Show your working out (4 marks) Min Max e) As she enters this training zone, Sam is asked to rate her perceived level of exertion. Based on Borg s theory, what level do you anticipate Sam would pick? (1 mark) Borg s Theory RPE x 10 = HR Level: P a g e 5

7 6) Using Borg s theory, what would the working heart rate be of a person who perceived themselves to be at level 15 on the scale? (1 mark) END OF TEST Btec Exam Guide Practice Questions - Unit 1.3 Principles of Training 1) When starting an exercise programme, list three safety guidelines that everyone should follow that will help avoid injury. (3 marks) i) ii) iii) 2) List five additional principles of training. Write down the principle each letter stands for and explain what is meant by each term. (10marks) PO R S P a g e 6 A

8 4) The FITT principle should be applied to all training programmes. Write in below what each letter stands for and an explanation of what it means. (4 marks) F How you train I How you train T How you train T What you train 5) Draw a straight line to match the example to the correct form of strength (3 marks) a) Explosive strength i) Moving a heavy object b) Static strength ii) Throwing a discus c) Dynamic strength iii) Holding up a heavy object 6) Name the three phases of a warm up (3 marks) i) ii) iii) 7) List two reasons why it is import to perform a cool down after an exercise session. (2 marks) 8) Explain why your physical maturity may limit the activities which are suitable for you to do? (2 marks) 9) Why is it important to allow time for rest & recovery between exercise sessions? (2 marks) P a g e 7

9 11) a) George What is is likely training to have for the happened school cross-country to her fitness team. level? After (1 mark) a few weeks, he realised he wasn t making any improvement and that he was unable to progress past his current level of fitness / ability. b) Explain why athletes need to balance the effects of reversibility with the need for rest and recovery? (2 marks) George decides that he needs to up his training from twice to three times a week. Describe one other way in which George could alter his training to achieve Overload. Hint: think FITT (1 mark) P a g e 8

10 Btec Exam Guide Practice Questions - Unit 1.4 Training Methods 1) Each of the following are important elements of a training session. For each one, write down why they are important. (3 marks) a) Warm up b) Variation c) Regular testing / reviewing 2) How are the demands of interval training similar to a football game? (2 marks) 3) To keep the performer improving during interval training the principle: progressive overload is applied. Give 3 ways in which you could do this: (3 marks) i) ii) iii) 4) Give 2 advantages and disadvantages of fartlek training? (4 marks) A) A) D) P a g e 9 D)

11 5) What is the main difference between interval and continuous training methods? (1 mark) 6) During his weight training session, Ross bench pressed 54kg. Ross s 1 Rep Maximum (1RM) is 60kg. He completed 3 sets of 6 reps. Use the above information to answer the following questions: i) How many bench presses did Ross complete in total? (1 mark) ii) Define the term: 1 Rep Maximum (1 mark) iii) What percentage of Ross s 1RM was he lifting? (1 mark) iv) What type of strength was Ross training to improve? (1 mark) 7) Describe the difference between a rep and a set in weight training (2 marks) 8) Plyometric training relies on an eccentric muscle contraction. Can you: a) Describe a form of plyometric training. b) Use your above answer to explain how Plyometric training works to increase power? (2 marks) 9) Name 3 types of flexibility training: (3 marks) i) ii) iii) P a g e 10

12 10) Which of the following training methods is most suitable for improving power? Circle the correct answer. (1 mark) a) Plyometric Training b) Altitude Training c) Fartlek Training d) Continuous Training P a g e 11

13 Btec Exam Guide Practice Questions - Unit 1.5 Fitness Testing 1) Fill in the blanks, using words from the box below. (8 marks) To measure your heart rate, locate your by positioning your either underneath the jaw bone or on the artery in your.. Avoid using your to measure this. You need to count the number of. in 15 seconds and then multiply by. This will give you your heart rate (.. ), which is how many times your heart beats in.... Thumb, four, pulse, one minute, two, six, first two fingers, thirty seconds, bpm, beats, HR, wrist, neck. 2) Name 2 tests that help to measure your aerobic fitness (2 marks) i) ii) 3) Explain in detail how the multistage fitness test is performed. (4 marks) Hint: Make sure you explain when it s time to stop. 4) Draw lines to match up the test description to the correct component of fitness: (5 marks) a) Muscular Endurance i) Illinois course b) BIA ii) Dynamometer c) Agility iii) Sit up test d) Speed iv) Body Composition e) Strength v) Timed sprint P a g e 12

14 5) What does a person s BMI indicate? (1 mark) 6) Name two health checks that might be performed as part of a health screening? (2 marks) i) ii) 7) Why might BMI not always be a good indicator of physical well-being? (2 marks) 8) Which of the following could be used to test power? Circle the correct answer (1 mark) i) One minute press up test ii) Hand Grip Dynamometer test iii) Vertical jump test iv) Harvard step test 9) Emma is a good Gymnast. a) Name two components of fitness that she needs to work on the beam. (2 marks) b) For one of these components of fitness, suggest a suitable test she could use to measure it and describe the procedure for carrying out this test. (5 marks) P a g e 13

15 10) What is the scientific name of the graph used to measure fat % in the skinfold calliper test (1 mark) P a g e 14

16 Btec Exam Guide Reflection on Knowledge and Understanding a) Fill in columns 3-6 in the matrix below (Use one colour to highlight any areas of the exam you did well in. Use another colour to highlight any areas of the exam that you need to improve in. b) Fill in the final column you need to devise an action plan stating specifically how you can improve your results (What are you going to concentrate your revision on)? See examples below: - Learning key definitions - Using key words in answers - Providing enough detail in answers - Remembering equations - Using acronyms to help remember - Reading the question fully and highlighting key elements of the question before answering it. - Show my workings out (equation questions e.g. exercise intensity) - Use more sporting examples - Make sure I justify my answers Don t just make a statement with nothing to back it up - Know the difference between describe and explain questions Test Exam Focus % Score Any Questions not attempted E.g. Component of Fitness 45% Q) 3 Reason for not attempting question I forgot what the word Cardiovascular meant Strength / needs improving Needs improving Actions to improve my result: - Revise difference between components of physical fitness & skill related fitness - READ THE QUESTION 1.1 Components of Fitness 1.2 Exercise Intensity 1.3 Principles of Training 1.4 Training Methods 1.5 Fitness Testing P a g e 15

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