Preventing injury in physical activity and training Preventing injury. Learners MUST KNOW R A G

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1 Please do the following 1. Read the Learners must know section (see below) 2. Watch the GCSE POD video 3. Attempt Exam Questions 4. Mark your answers 5. Reflect and repeat until you are successful and understand all specification requirements GCSE POD: Preventing injury in physical activity and training Preventing injury Preventing injury Learners MUST KNOW R A G. Understand how the risk of injury in physical activity and sport can be minimised and be able to apply examples, including Personal protective equipment Correct clothing/footwear Appropriate level of competition Lifting and carrying equipment safely Use a warm up and cool down. Know potential hazards in a range of physical activity and sport settings and be able to apply examples, including: Sports hall Fitness centre Playing field Artificial outdoor areas Swimming pool OCR You may photocopy this page. Page 1 of 40 Created in ExamBuilder

2 Physical Education (9-1) Preventing Injury and Warm ups/cool downs Rafferty Gunn OCR ExamBuilder process constraints mean you may see slight differences between this paper and the original. Duration: Not set Candidates answer on the Question Paper. A calculator may be used in this paper. OCR supplied materials: Additional resources may be supplied with this paper. Other materials required: Pencil Ruler (cm/mm) Candidate forename Candidate surname Centre number Candidate number INSTRUCTIONS TO CANDIDATES Write your name, centre number and candidate number in the boxes above. Please write clearly and in capital letters. Use black ink. HB pencil may be used for graphs and diagrams only. Answer all the questions. Read each question carefully. Make sure you know what you have to do before starting your answer. Write your answer to each question in the space provided. Additional paper may be used if necessary but you must clearly show your candidate number, centre number and question number(s). INFORMATION FOR CANDIDATES The quality of written communication is assessed in questions marked with a pencil or an asterisk. The number of marks is given in brackets [ ] at the end of each question or part question. The total number of marks for this paper is 99. OCR You may photocopy this page. Page 2 of 40 Created in ExamBuilder

3 Answer all the questions. 1. Which one of the following best describes the importance of the cool down following physical exercise? (a) It helps to cope with failure in a sports competition (b) It lowers the temperature of the body more quickly (c) It repairs muscle damage (d) It speeds the removal of lactic acid 2. Describe circuit training as a method of fitness training. [4] 3. Which one of the following best describes the fartlek training method? (a) A circuit training method that improves strength and flexibility (b) A continuous training method that improves speed and endurance (c) A weight training method that improves strength and power (d) A flexibility training method that improves stretching and endurance OCR You may photocopy this page. Page 3 of 40 Created in ExamBuilder

4 4. Describe four potential hazards when playing on an outdoor tennis court. 1) 2) 3) 4) [4] 5. Which one of the following is not a reason to warm up before a physical activity? (a) To reduce the risk of injury (b) To remove lactic acid (c) To prepare the body for exercise (d) To mentally prepare 6. Give a practical example of a cool down activity and explain why a cool down is important after exercise. OCR You may photocopy this page. Page 4 of 40 Created in ExamBuilder

5 [4] 7. Which one of the following is an example of an appropriate warm up activity? (a) To do as many fast sprints as possible and then to mentally focus (b) To go for a light jog and then to stretch the main muscle groups (c) To wear a thick tracksuit and talk to your coach about the game (d) To do some stretching and then consume a warm drink before playing 8. Which one of the following is an example of minimising risks in a leisure centre gymnasium? (a) Let someone else work on the equipment after 20 minutes (b) Always work at maximum effort (c) Wear a brightly coloured top when training (d) Store the weights away when you have finished 9. Frequency is one of the FITT principles for training effectively. Which one of the following is an example of the frequency aspect of the FITT principle? OCR You may photocopy this page. Page 5 of 40 Created in ExamBuilder

6 (a) Training at 70% of maximum heart rate (b) Training three times a week (c) Training with few rest intervals (d) Training by using a variety of methods 10. Which one of the following best describes circuit training? (a) Travelling to different venues to train (b) Training using the perimeter of the games pitch for running (c) A series of exercises or skill activities which are repeated (d) Exercises that are aerobic and involve dance movements 11. Describe four examples of different personal protective equipment used in named physical activities. 1) OCR You may photocopy this page. Page 6 of 40 Created in ExamBuilder

7 2) 3) 4) [4] 12. Describe two potential hazards that might be found in an artificial outdoor area and suggest a way to reduce the risk of each hazard. Hazard Way to reduce risk Hazard Way to reduce risk [4] 13. Explain why it is important to cool down following physical activity. OCR You may photocopy this page. Page 7 of 40 Created in ExamBuilder

8 [4] 14. Compare continuous training and fartlek training. [2] 15. Which one of the following is the best example of the overload principle of training? Put a tick ( ) in the box next to the correct answer. (A) A weightlifter who loses muscle hypertrophy due to not training because of injury. (B) A javelin thrower who lifts too much during a weights session. (C) A hockey player who adapts their training session to suit their needs. (D) A basketball player who works harder than normal during a training session. 16. Leon has just taken part in a rugby match and needs to complete a cool down. Complete Table 1 below by: OCR You may photocopy this page. Page 8 of 40 Created in ExamBuilder

9 (i) (ii) (iii) identifying the missing component of a cool down describing the missing cool down activity describing the physical benefit of the cool down activity. Table 1 Component of cool down Description of cool down activity Physical benefit (i) stretching light jogging around the rugby pitch (ii) (iii) promotes recovery of muscles for next rugby match [3] 17. Mobility is a key component of warm ups. Describe two different practical examples of mobility exercises which could be used as part of a warm up for named physical activities or sports. Mobility exercise Physical activity or sport: Mobility exercise Physical activity or sport: 18. Outline what is meant by High Intensity Interval Training (HIIT). OCR You may photocopy this page. Page 9 of 40 Created in ExamBuilder

10 19. Using a practical example, explain one way correct footwear can minimise the risk of injury in sport or physical activity. 20. Which one of the following is the best practical example of muscular endurance? Put a tick ( ) in the box next to the correct answer. (A) An athlete running a 1500 metre race. (B) A sprinter driving out of the blocks at the start of a race. (C) A rugby player who sprints from the half way line to score a try. (D) A basketball player dribbling around an opponent to score a basket. 21. Which of the following is not a potential hazard to a performer? (a) A faulty piece of apparatus in gymnastics (b) Concussion in a football game (c) A high level of chlorine in a swimming pool (d) Dog faeces on a rugby pitch 22. Which one of the following training methods is mainly concerned with developing power? (a) Fartlek OCR You may photocopy this page. Page 10 of 40 Created in ExamBuilder

11 (b) Plyometrics (c) Circuits (d) Interval 23. Which one of the following is the most accurate description of the circuit training method of exercise? (a) A variety of music and movement activities indoors (b) A mixture of speed and power activities in competition (c) A range of activities that involve resistance and repetition (d) A series of combat exercises with a partner 24. Which one of the following is the best reason for completing a warm up before a physical activity? (a) To remove lactic acid which prevents soreness (b) To decrease the temperature of working muscles (c) To help the digestion of food taken before the game (d) To help to reduce the risk of injury during the game 25. Give two examples of cool down activities and give four reasons why a cool down is important following physical activities. Example of cool down activity OCR You may photocopy this page. Page 11 of 40 Created in ExamBuilder

12 Example of cool down activity Reason for cool down Reason for cool down Reason for cool down Reason for cool down [6] 26. Footballers will often use jogging as a pulse raiser and stretch various muscles to increase flexibility. Other than pulse raising and stretching, complete Table 1 below identifying two other key components of a warm up, giving a practical example for each component. Table 1 OCR You may photocopy this page. Page 12 of 40 Created in ExamBuilder

13 Warm up component Practical example [2] 27. Which one of the following are the correct elements of FITT? Put a tick ( ) in the box next to the correct answer. (A) Frequency, Intensity, Time and Tedium (B) Frequency, Interval, Type and Time (C) Frequency, Intensity, Type and Tedium (D) Frequency, Intensity, Time and Type 28. Using practical examples, describe two physical benefits of a cool down. [2] 29. Give one example of personal protective equipment that will help prevent injury in a physical activity. OCR You may photocopy this page. Page 13 of 40 Created in ExamBuilder

14 30. Complete Table 2 below by using an example to explain how a performer can minimise injury by lifting and carrying heavy sports equipment safely in a fitness centre. Table 2 Prevention of injury Example of how risk of injury can be minimised Lifting and carrying equipment safely 31. Use two words from the box below to complete the description of plyometrics. Plyometric exercises consist of... and... jogging sprinting bounding flexing frequency hopping intensity extending stretching weight training 32(a). Using practical examples from sport, explain the principles of training and goal setting to optimise a personal training programme. OCR You may photocopy this page. Page 14 of 40 Created in ExamBuilder

15 [6] (b). The Illinois Agility Test is a suitable test that can measure a performer s agility. i. Complete Fig. 6 by drawing the specified route taken by a performer completing the Illinois Agility Test. OCR You may photocopy this page. Page 15 of 40 Created in ExamBuilder

16 Fig. 6 ii. Using the Illinois Agility Test, a basketball coach assessed the agility of an under eighteen male and female basketball team. After a 6 week training programme both teams were retested. Use the tables below to analyse the data and answer the following questions. Agility Test Rating Males Females Rating <15.2 <17.0 Excellent Good Average Fair >18.3 >23.0 Poor iii. Males Time Retest time Females Time Retest time Martin Fayha Paul Mary Andrew Sheila OCR You may photocopy this page. Page 16 of 40 Created in ExamBuilder

17 Aakash Siobhan Brian Janet iv. Identify the male with the slowest agility time and the female with the quickest agility time. Slowest Male: vi. viii. Quickest Female: v. vii. ix. Identify the players who are rated good following the retest. x. Identify the player who made the most improvement from the first test to the retest. 33. Which one of the following is an example of reducing risks and injuries during physical activities? (a) Always trying your best in an activity (b) Wearing a mouth guard in hockey (c) Playing to win at all times OCR You may photocopy this page. Page 17 of 40 Created in ExamBuilder

18 (d) Shaking hands with your opponents after the game 34. Which one of the following identifies the FITT principle? (a) Frequency, Intensity, Type and Tapering (b) Frequency, Improvement, Type and Time (c) Frequency, Improvement, Talent and Time (d) Frequency, Intensity, Time and Type 35. Which one of the following is a hazard in a swimming pool? (a) Concussion of a swimmer after diving in (b) Lockers for your clothes and valuables are broken (c) Too much chlorine in the water (d) Cutting your foot on the way into the pool 36. Which one of the following is a good description of plyometrics as a type of training? (a) A series of bounding, hopping and jumping movements (b) A mixture of aerobic and anaerobic training methods (c) Long distance running and walking with very little rest (d) Short sharp pliability exercises with intervals of rest and work OCR You may photocopy this page. Page 18 of 40 Created in ExamBuilder

19 37. Describe fartlek training and identify two ways it can improve fitness. [4] 38. Describe two features of circuit training as a method of training. How would you use the fitness principles of overload, specificity and progression when planning circuit training? OCR You may photocopy this page. Page 19 of 40 Created in ExamBuilder

20 [5] 39. Using practical examples, explain how you might reduce the risk of injury when performing physical activities outdoors. OCR You may photocopy this page. Page 20 of 40 Created in ExamBuilder

21 [6] 40. Type is one of the components of the FITT principle of training. High Intensity Interval Training is an example of a type of training. Give two other practical examples of type in personal exercise programmes and assess two ways in which applying this principle might help someone who is carrying out this programme. OCR You may photocopy this page. Page 21 of 40 Created in ExamBuilder

22 [4] 41. Using practical examples, explain the benefits of using mental preparation techniques in a warm up before a sports competition. In what ways does a warm up physically benefit the sports performer? OCR You may photocopy this page. Page 22 of 40 Created in ExamBuilder

23 [6] END OF QUESTION PAPER OCR You may photocopy this page. Page 23 of 40 Created in ExamBuilder

24 Mark scheme Question Answer/Indicative content Marks Guidance 1 d. 1 Four marks for four from: 1. A series of different exercises or stations 2. Repetition of actions (at each station) or sets or repetition of circuit 3. Timing involved (of activities or circuit) 4. Use of resistance / body weight or weights or examples of activities such as dips / press-ups / star jumps etc 5. Working different muscle groups / parts of body Examiner s Comments to avoid fatigue / injury 2 6. Can be skill based or examples of skills that can be incorporated eg footballers dribbling 4 Many candidates were well aware of the circuit training method but only those who described fully the method skills followed by passing etc rather than merely identifying the components of circuit 7. Rest intervals between stations / circuits training scored high marks. 8. Circuit training can work on specific muscle groups / activities / skills 9. Scores at the end can be related to time or duration and / or number of reps or intensity / tracking progress over period of time 10. Has aerobic and anaerobic benefits or allround fitness 11. Can be good for muscular endurance. Total 4 3 b. 1 Four marks for four from: The rain makes the court slippy is pt 3 not pt 9 because it is the slippy court that is the hazard 1. Litter / glass / debris on the court / dog / animal faeces / leaves 2. Discarded tennis balls / rackets / equipment 3. Slippy surface / wet / icy surface It is raining on its own = pt 9 (because rain 4. Uneven ground / surface / holes can be a hazard on its own) 4 5. Hard surface / unforgiving surface 6. Tennis posts / netting / umpire stand / faulty 4 equipment 7. Surrounding fence / fence posts Examiner s Comments 8. Other people / players / officials / members of the public Most candidates recognised some of the potential 9. Weather / heat / sun / cold / rain / wind hazards of playing on an outdoor tennis court. Some 10. Inappropriate footwear / untied shoelaces candidates did not identify hazards associated with this type of facility while others identified injuries rather than OCR You may photocopy this page. Page 24 of 40 Created in ExamBuilder

25 hazards for example concussion if you fall over on court. The best candidates ensured that they had identified four clearly different hazards to score the full marks. Total 4 5 b. To remove lactic acid * Four marks for four from: Sub max of one mark for practical example 1. A pulse-lowering exercise or an exercise that shows a decrease in activity eg (slow) jogging or (steady) swimming or a stretching / flexibility exercise Sub max three marks for importance Accept for points 7, 8, 9 slowly for gradually or maintain elevated levels of or regulates 2. To (speed up) removal or get rid of lactic acid or waste products / helps repay oxygen debt Accept prevents for point 3 and 4 (BOD) 3. Decreases risk of injury or pulling a muscle Do not accept to relax muscles under point 4 4. Decreases risk of (muscle) soreness / pain or Examiner s Comments 6 stiffness or tightening / DOMS [4] In this question most candidates could give an 5. Prevent blood pooling appropriate example of a cool-down activity after exercise but many did not explain fully enough the importance of a 6. Prevent feeling tired or fatigued cool-down activity. Many simply stated that the heat rate slows or body temperature decreases; but these 7. Gradually decrease heart rate / blood pressure / maintain blood pressure responses take place when exercise ceases even without a cool-down. The important aspect of the cool-down, as identified by the better candidates, is that these 8. Gradually decrease body temperature responses occur gradually or slowly as a result of the cool-down activity. 9. Gradually decrease breathing rate 10. To stop you feeling dizzy or faint or sick 11. Psychological benefits or makes you calm down or lower anxiety Total 4 7 b. To go for a light jog and then to stretch the main muscle groups 8 D 1 OCR You may photocopy this page. Page 25 of 40 Created in ExamBuilder

26 9 B 1 10 C 1 Accept any relevant examples for personal protective equipment Each example must be linked to an activity eg 4 marks for 4 from: helmet for cricket Do not accept helmet for cricket and helmet for Shin pads in football / hockey etc 2. Leg guards in cricket / hockey goalkeeper etc 3. Helmets in cricket / hockey / cycling / water polo hats etc 4. Cricket box / protector 5. Body armour / shoulder pads in martial arts / back brace for horse riding / hockey 4 hockey (must be different equipment) Do not accept footwear Do not accept clothing (on its own) Do not accept strapping Do not accept high viz vest Do not accept stop button on jogging machine (not personal). goalkeeper etc 6. Kickers in hockey goalkeeper etc 7. Mouth guard in rugby 8. Facemasks in hockey Examiner s Comments 9. Elbow / knee pads in mountain biking 10. Goggles for Swimming or skiing 11. Gloves for horse riding / boxing. Most candidates recognised several examples of personal protective equipment. The question asked for different examples and so could only use once a piece of equipment such as a helmet. Some candidates gave examples of life-saving equipment which is not classed as personal protection. The vast majority scored well for this question. Total 4 Four marks for four from: 2 marks max for description of hazards 2 marks max for ways to reduce risk of each 1. The (artificial) surface or unforgiving or hard surface or synthetic surface hazard described If hazard incorrect then description of reducing 2. Reduce risk by wearing (the right trainers) or warning people of the hazard or other hazard is incorrect Accept alternative appropriate ways of protective clothing 3. Uneven / broken / holes / badly maintained reducing the risks posed by hazards Do not accept: not wearing the correct 12 surface 4. Reduce by regular maintenance or checking 5. Surface slippery or frozen or wet [4] equipment / clothing Do not accept: objects, spectators (Vg) Accept: surrounding hazard using cones for pt. 6. Reduce by wearing (the right) trainers or mopping up water and reducing the slippiness 4,6,8,10. Do not accept: stop the activity or call the game or (if frozen) leave to melt / dry or check the off area or cover the area 7. Litter or (broken) glass / plastic or debris / syringes or rocks / stones /sticks / branches on surface Examiner s Comments 8. Reduce by regular cleaning / clearing up or the provision of litter bins or ban glass from area or Most candidates could describe two potential hazards, regular checks although some confused hazard with injury. For example, OCR You may photocopy this page. Page 26 of 40 Created in ExamBuilder

27 9. Animal faeces on surface or animals / dogs 10. Reduce by banning animals / dog walking or by clearing the mess up or by ensuring dogs are on a lead or shutting gates 11. Poorly maintained equipment or poor lighting 12. Reduce by regular maintenance or checking 13. Equipment / goalposts / corner posts or improperly housed / stored equipment or floodlight (poles) or fences 14. Reduce by regular maintenance or checking or by using protection on equipment or putting away / store unwanted equipment 15. Footwear 16. Reduce by wearing the correct / suitable footwear or by wearing footwear in good condition 17. Electrical equipment 18. Reduce by regular maintenance or checking or protective housing 19. Crowded area / too many people / other participants 20. Reduce by limiting the size of the crowd or through health and safety measures or by having strict rules of behaviour or through use of barriers or by having stewards (to control) 21. Weather or examples of poor weather or sunlight or lightning 22. Reduce by appropriate clothing or using sunscreen or go indoors instead of describing the hazard of the surface of the artificial outdoor area being wet, some candidates described the performer slipping over and actually describing the injury. Most candidates wrote about relevant ways to reduce the risk posed by their named hazard. Total 4 4 marks for 4 from: 1. (To speed up) remove or get rid of lactic acid or waste products 2. Decreases / prevent risk of injury or pulling a muscle 4 marks for the explanation of the importance of the cool down For point 4 accept maintain blood flow to muscles / venous return. 3. Decreases / prevent risk of muscle soreness or 13 cramp or stiffness or relaxes muscles 4. Prevent blood pooling 5. Prevent feeling tired or fatigued / recover 4 Do not allow: stops the build-up of lactic acid quicker 6. Gradually decrease heart rate / blood pressure Examiner s Comments / maintain blood pressure 7. Gradually decrease body temperature 8. Gradually decrease breathing rate 9. To stop you feeling dizzy or faint or sick 10. Psychological benefits or makes you calm down or lowers anxiety. This was a well-answered question by most candidates, many of whom scored at least two out of the four possible marks. Good candidates were able to come up with four good reasons for the cool down and showed good depth of knowledge. Total 4 OCR You may photocopy this page. Page 27 of 40 Created in ExamBuilder

28 Two marks from: 1. Fartlek is a variation of speed / speed play whereas continuous more constant speed / no (little) rest 2. Fartlek consists of a variety of activities / cross 14 country running with sprints / different terrains whereas continuous just jogging / running with no variation 2 2 x (AO1) Must compare fartlek and continuous training to award each mark. 3. Fartlek includes short and long distance work / running and walking / different intensities / aerobic and anaerobic work whereas continuous mainly long distance / same intensity / aerobic Total 2 15 (D) - A basketball player who works harder than normal during a training session 1 1 x (AO2) Three marks for: Must answer all three parts to gain three marks. (i) lower intensity exercise (AO1) 16 (ii) static/maintenance or any example of a targeted stretch e.g. hamstring stretch (AO2) 3 2 x (AO1) 1 x (AO2) Accept equivalent examples for stretching as long as qualified, i.e. stretching a targeted area or a type of stretching. (iii) gradually lowers heart rate/reduce temperature Gradually or equivalent required for physical benefit (part (AO1) iii). Total 3 1. Shoulder circles taking arm through full range of movement at the shoulder 2. Arm swings - swing both arms out to your sides and then cross them in front of your chest 3. Lateral rotations of neck - turn your chin laterally toward your left Accept other suitable examples of physical activities / shoulder and then rotate it toward sports but must be related to the mobility exercise 17 your right shoulder 2 2 x (AO2) described. Examples of activities could include: Both description of mobility exercise and applicable swimming, volleyball, tennis, javelin, physical activity / sport required for each mark. etc 1. Hip circles - with your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction OCR You may photocopy this page. Page 28 of 40 Created in ExamBuilder

29 2. Side bends - knees slightly bent, hands resting on hips, bend first to one side, then the other, avoiding the tendency to lean either forwards or backwards 3. Leg swings - Weight on your left leg and your right hand on the wall for balance; swing your right leg forward and backward 4. Lunges - Keeping the back straight lunge forward with the right leg; return to the starting position and repeat with the left leg Examples of activities: football, hockey, high jump, basketball, netball, etc. Total 2 One mark from: 1. a training idea in which high intensity periods 18 are alternated with low / moderate intensity intervals 2. involves high overload with (short) rest periods in between 1 1 x (AO1) Do not accept single word answers. Do not accept high intensity on its own. 3. involves repetition of short bursts of anaerobic activity followed by aerobic activity One mark for: 1. can stop you slipping over e.g. spikes in athletics 2. prevent blisters when performing if well-fitting 19 e.g. for endurance events 3. protection from impact e.g. toe protectors in cricket boots 1 1 x (AO2) Only accept if a suitable practical example 4. provides stability and support for foot and / or ankle e.g. basketball boots 5. absorbs the impact e.g. cushioned soles for road running 20 C. The rugby player who sprints from the half way line to score a try is showing good muscular endurance. 1 1 x (AO2) 21 b. 22 b. OCR You may photocopy this page. Page 29 of 40 Created in ExamBuilder

30 23 c. 24 d. Six marks for Six from: Examiners - please be aware that you may have to (examples of cool down activities)sub max of two scroll down the zone to read all the candidates marks for 2 from: responses 1. Jogging or (slow) running or skipping or Do not accept mental related responses as walking an example of cool down activity 2. Stretching 3. (low level) skill practice Do not allow for reasons: 4. Ice baths 25 (reasons for cool down) Sub max of four marks 1. (To speed up) remove or get rid of lactic acid or waste products [6] stops/reduces the build-up of lactic acid relaxes muscles = vg To recover quicker = vg To stop muscles seizing up = vg Accept alternatives for gradually for points 2. Decreases/prevents risk of injury/ pulling a 6-8 muscle 3. Decreases/prevents risk of muscle soreness or cramp or stiffness or DOMS 4. Prevent blood pooling Examiner s Comments 5. Prevent feeling tired or fatigued 6. Gradually decrease heart rate/blood This question proved highly accessible to most pressure/maintain blood pressure candidates, many of whom scored well. Candidates 7. Gradually decrease body temperature generally showed a good awareness of the reasons for a 8. Gradually decrease breathing rate cool down, although weaker candidates struggled to give 9. To stop you feeling dizzy or faint or sick four separate factors or simply wrote that heart rate would 10. Psychological benefits or makes you calm decrease, rather than an awareness of a gradual down or lowers anxiety. decrease in heart rate and other body systems. Total 6 2 marks from: Mobility e.g. arm circles / hip circles 2. Dynamic movements e.g. shuttle runs / running in and out of cones 3. Skill rehearsal / skill drill e.g. dribbling / 2 2 x (AO2) Do not accept: Pulse raising and stretching (in the question) Responses with no suitable practical example passing in basketball Total 2 27 (D) Frequency, Intensity, Time and Type 1 1 x (AO1) OCR You may photocopy this page. Page 30 of 40 Created in ExamBuilder

31 2 marks from: 1. A walk around the pitch can help the body s transition back to a resting rate 2. A slow jog around the pitch gradually lowers Do not accept: 28 heart rate 3. Stretching / jogging can help circulate blood / oxygen 4. Gentle side stepping gradually reduces breathing rate 5. Jogging increases removal of waste products / lactic acid 2 2 x (AO2) Responses that don t link examples to the benefits e.g. Gradually lowers heart rate = too vague Accept: Gentle jogging helps to gradually lower the heart rate = Pt 2 6. A (hamstring) stretch reduces the risk of muscle soreness / stiffness (in the legs) Other suitable examples for a cool down 7. Stretching muscles after exercise and sport aids recovery Total 2 1 mark from: Do not accept: 29 Wearing shin pads in football or hockey / using a gumshield in boxing or rugby / wearing a scrumcap in 1 1 x (AO1) Reference to protective equipment e.g. post protectors in rugby rugby / helmet for cycling (other suitable examples of personal protective equipment) Reference to general clothing / football boots 1 mark from: Keep the load close to the waist for as long as possible while lifting to reduce the amount of pressure on the back / keep the heaviest side of the load next to the body 2. Adopt a stable position / Your feet should be apart with one leg slightly forward to maintain balance 3. Don t bend your back when lifting / avoid twisting your back or turning sideways when lifting 4. Get assistance when moving the item if it is too heavy or too large. 1 1 x (AO2) 31 Bounding and hopping 1 1 x (AO2) OCR You may photocopy this page. Page 31 of 40 Created in ExamBuilder

32 Indicative content Level 3 (5 6 marks) Principles of training (AO2 and 3) detailed knowledge & understanding clear and consistent practical application of 1. Overload 2. Work harder than normal / puts body under stress / adaptation will follow / comes about by increasing frequency / intensity / duration. o e.g. lifting heavier weights. knowledge & understanding effective analysis / evaluation and / or discussion / explanation / development relevant information drawn upon from other areas of the specification accurate use of technical and specialist 3. Specificity vocabulary there is a well-developed line of reasoning 4. Training should be particular / relevant to needs (Do not accept specific on its own without explanation)/relevant energy system which is clear and logically structured. The information presented is relevant and substantiated. used / relevant muscle groups used / specific sport or specific area of the body. o e.g. choosing main muscle groups used in activity to train for strength. Level 2 (3 4 marks) satisfactory knowledge & understanding some success in practical application of 32 a 5. Progression 6. (Gradually) becomes more difficult / demanding / challenging / once adapted then more demands on body. o e.g. Doing more repetitions of 6. Reversibility sprints at each training session. 7. Fitness can deteriorate if training stops o e.g. Performer performs worse in training / fitness tests 6 4 x (AO2) 2 x (AO3) knowledge & understanding analysis / evaluation and / or discussion / explanation / development attempted with some success some relevant information drawn upon from other areas of the specification technical and specialist vocabulary used with some accuracy there is a line of reasoning presented with some structure. The information presented is in the most-part relevant and supported by some evidence. Goal setting (AO2 and AO3) Level 1 (1 2 marks) 1. S = Specific - need to make the goal a particular target / to your sport / you know what you are trying to achieve o e.g. beat your personal best time or to improve your chest pass in basketball basic knowledge & understanding little or no attempt at practical application of knowledge & understanding little or no attempt to analyse / evaluate and / or discuss / explain / develop little or no relevant information drawn upon 2. M = Measurable - need to be able to measure the goal o e.g. to know how well you have done / to assess progress on a gymnastic apparatus from other areas of the specification technical and specialist vocabulary used with limited success the information is basic and communicated in an unstructured way. The information is supported by limited evidence and the 3. A = Achievable - must be within the capabilities relationship to the evidence may not be clear. of the individual / or A = Agreed o e.g. a golfer aiming to reduce their (0 marks) o handicap by 3 shots over a year e.g. you can agree your targets with no response or no response worthy of credit. your coach or peer for athletics Discriminators OCR You may photocopy this page. Page 32 of 40 Created in ExamBuilder

33 throwing event or agreed with coach / parent 4. R = Recorded - goals should be written down when agreed with your netball coach or R = Realistic - must be within the capabilities of the individual / or attainable o e.g. a javelin thrower writing their o agreed goals down in a training log e.g. scoring at least one goal every two games for a striker in football 5. T = Time-phase / timed / time o e.g. goal of improving serving technique in tennis should be achieved in six weeks time. Level 3: Both AO2 and AO3 are well covered for Level 3; some imbalance between the two may be present for 5 marks. At 6 marks, both are equally well addressed. Detailed practical examples applied to both principles of training and goal setting Detailed description linking how both assist in optimising a training programme. Level 2: Some success at more developed AO2 and / or AO3 points moves the response into Level 2 (AO2 or AO3 would be 3 marks; both attempted with some success = 4 marks). Description of some principles of training and use of goal setting with some reference to improving performance Use of some practical examples linked to both principles of training and goal setting Level 1: Responses only demonstrating basic AO2 knowledge and understanding are Level 1. Listing the principles of training and goal setting with little or no development and few if any practical examples b i 4 1 x (AO1) 3 x (AO3) ii Slowest Male: Andrew Quickest Female: Janet iii Brian, Fayha and Janet iv Andrew 0 33 b. Wearing a mouth guard in hockey 34 d. Frequency, Intensity, Time and Type 35 c. Too much chlorine in the water OCR You may photocopy this page. Page 33 of 40 Created in ExamBuilder

34 36 a. A series of bounding, hopping and jumping movements Four marks for four from: 2 marks max for description: 1. Known as speed play / variation of speed / moving at different speeds Pt2 look for variety of different activities. 2. [Variety of activities] a mixture of different types of activities or cross country running with Pt3 look for different distances / intensities sprint activities or e.g. cross country running and sprinting 100m or different terrains Interval training is too vague 3. [Short and long] Includes short and long distance work / running / walking or different intensities or aerobic and anaerobic work Pt4 accept answers linked to the utilisation of oxygen or CV endurance Do not accept makes you fitter 2 marks max for benefits: Improves aerobic capacity or [4] Do not accept identifications unrelated to fitness eg enjoyment / mimicking the game (cardiovascular)endurance / stamina or increase in oxygen to muscles Improves cardiovascular system / fitness = too vague 5. (as well as) Improves anaerobic capacity Improves aerobic fitness = too vague 6. More tolerant/resistant/effective removal of Examiner s Comments lactic acid The better candidates for this question described fartleck 7. Improves muscular endurance / go for longer / training well and gave two clear description points. Others do more without tiring repeated the same point related to changes in pace when undertaking this type of training. The best candidates then 8. Improves speed went on to identify clearly two separate points related to fartleck improving fitness. 9. Improves power/strength Total 4 Five marks for five from: Sub max two marks for description of features: Do not accept circuit for pt 1 (in the question) Two marks max for features then mark with 1. Series / variety of / multiple exercises or an S if two marks for features scored exercises / activities arranged in a particular order or stations of exercises Main muscle groups should be separated at each station / exercise 3. Involve exercise such as press-ups etc. or with apparatus or with skills or examples of [5] Do not accept specific for pt 9 (in the question) Example can be used for each principle. Pt 8 overwork/working to your max = too vague exercises 4. Repetition / reps of exercises 5. Uses (mostly) the body as resistance 6. Each station is timed Examiner s Comments OCR You may photocopy this page. Page 34 of 40 Created in ExamBuilder

35 7. There is a rest period between each station Sub max three marks for application of fitness principles: 8. (Use of Overload): Many candidates produced excellent responses showing a good understanding of the circuit training method of training. The best candidates clearly described two features of circuit training and then went on to explain how they would use the key principles of training when planning circuit training. Work / get harder than normal / puts body under stress / adaptation will follow / comes about by increasing frequency / intensity / duration. E.g. Doing more reps at each station 9. (Use of Specificity): Training should be particular / relevant to needs / relevant energy system used / relevant muscle groups used or relevant to type of activity / sport / skill. E.g. choosing main arm muscle groups used in activity to train for arm strength. 10. (Use of Progression): (Gradually) becomes more difficult / harder / demanding / challenging / once adapted then more demands on body E.g. Trying to complete the circuit in a shorter time or spending more time at each station Total 5 Six marks total. Content Levels of Response Indicative content Possible situations that could be referred to are: Differentiating between levels look for: Levels marked question 39 Outdoor swimming pool Playing field Artificial outdoor area Court areas Outdoor adventurous areas Practical examples of reducing risks might include: 1. Activity supervised qualified instructor / go with someone else codes of behaviour 2. Correct clothing [6] Level 1 (1-2 marks): - Description rather than explanation - Very narrow range of strategies with little or no development - Only one situation or environment referred to, if at all with Level 1 (1-2 marks) Candidates describes only very superficially. Little or attempt at explanation. There is little or no use of technical vocabulary and sentences have limited coherence and structure. OCR You may photocopy this page. Page 35 of 40 Created in ExamBuilder

36 footwear / shoes / properly fastened clothing / fits well 3. Personal protective equipment / the right equipment Gum shield / helmet etc. 4. Risk assessment Follow health and safety procedures Follow rules / no jewellery Remove litter / leaves / faeces 5. Check equipment for faults Regular maintenance 6. Take the climate / weather / environment / surfaces into account (when planning / continuing) / keep track of where you are appropriate pitch or surface 7. Activities suitable for the age / ability / experience of the participants 8. Lift and carry equipment correctly 9. Exercise / compete at appropriate level or fitness don t overdo it 10. Warm up / cool down stretching exercises 11. Use correct technique / skills 12. Take telephone tell someone where you are going 13. Cover any cuts / abrasions with a plaster Carry first aid equipment or have a first aider or qualified person on hand superficial or incorrect examples Level 2 (3-4 marks): - Some explanation - Some different strategies with some development points - At least two different situations or environs included for mostly good practical examples Level 3 (5-6 marks): - Points are developed / expanded - Clear explanations - Different situations or environs included (prob 3+)for excellent practical examples Examiners: Always indicate the level at the end of the response There is much irrelevant material. Errors in grammar, punctuation and spelling may be noticeable and intrusive. Level 2 (3-4 marks) Candidates make some attempt at explanation with good knowledge and understanding. Material largely relevant. There is some use of technical vocabulary and sentences for the most part are relevant and are coherent. There are occasional errors in grammar, punctuation and spelling. Level 3 (5-6 marks) Candidates make many explained and developed points. Candidate demonstrates excellent knowledge and understanding of the factors involved. Candidate gives relevant material that is clearly structured and using appropriate terminology and OCR You may photocopy this page. Page 36 of 40 Created in ExamBuilder

37 Bullet points indicate possible development points but could be stand-alone knowledge points Give credit to practical examples if they exemplify indicative content points Use EG annotation when examples given technical vocabulary. There are few if any errors in grammar, punctuation and spelling Examiner s Comments This question included the variables of an explanation of reducing risks, outdoor activities and practical examples. Those candidates who read the question carefully and addressed each of these variables did well. Those who reached the top level, gave a variety of examples of how to reduce the risk of injuries, for example protective clothing / equipment, checking equipment and the correct use of a warm up. These good candidates developed each point to state how each might reduce the risk and gave different practical examples. The weaker candidates gave scant information or did not address each of the variables stated in the question. This question also assesses the quality of written communication and some candidates struggled to express themselves clearly and accurately whilst some simply wrote notes which lacked fluency and development. Total 6 Two marks from: (examples of type ) continuous 2. fartlek 4 2 x (AO2) Give one mark for each of two suitable examples of applying type to a personal exercise training programme 3. interval 4. circuit training 2 x (AO3) Must assess how the principle can help for each mark. 5. weight training 6. plyometrics OCR You may photocopy this page. Page 37 of 40 Created in ExamBuilder

38 Two marks from: 1. adherence varying types of exercise / training makes it less boring / reduces tedium 2. appropriateness / effectiveness - if the type(s) of exercise are appropriate, then training will be more effective 3. avoiding injury can reduce risk of injury by doing a range of exercises instead of repeating the same ones 4. positive feelings / reinforcement getting good results from the right type(s) of training makes you want to continue 5. clearer outcomes easier to tell if your needs / aims are being met if correct type(s) of training used Total 4 41 Indicative content (Benefits of mental preparation in a warm up [AO2]) 1. Heightens or controls arousal levels o e.g. A gymnast using imagery to keep calm before a floor routine 2. Get in the zone o e.g. A netball player using positive thinking before a game 3. Improves concentration / focus o e.g. An athlete uses selective attention to concentrate on the race ahead 4. Increases motivation o e.g. A football player uses positive thinking to motivate herself before a match 5. increases self-awareness o e.g. A rugby player runs through his strengths and weaknesses during the warm up 6. Allows effective / clear / safe decision making o e.g. A skier visualises each turn before the slalom race (Physical benefits of a warm up - synoptic (AO3) element) 6 4 x (AO2) 2 x (AO3) Level 3 (5-6 marks) detailed knowledge & understanding clear and consistent practical application of knowledge & understanding effective analysis / evaluation and / or discussion / explanation / development relevant information drawn upon from other areas of the specification accurate use of technical and specialist vocabulary there is a well-developed line of reasoning which is clear and logically structured. The information presented is relevant and substantiated. Level 2 (3-4 marks) satisfactory knowledge & understanding some success in practical application of knowledge & understanding analysis/ evaluation and / or discussion / explanation / development attempted with some success some relevant information drawn upon from other areas of the specification technical and specialist vocabulary used with some accuracy there is a line of reasoning presented with some structure. The information presented is in OCR You may photocopy this page. Page 38 of 40 Created in ExamBuilder

39 7. Decreases likelihood of injury o Increase in muscle temperature makes muscles more pliable the most-part relevant and supported by some evidence. 8. Decreases the likelihood of muscle soreness o Helps to avoid DOMS 9. Releases adrenaline o Enables the process of speeding up O2 supply 10. Increase in muscle temperature o Helps with supplying energy / muscles become more flexible 11. Increases blood flow o Enables more O2 to working muscles 12. Increases speed of muscle contractions o Prepare performer for making quick reactions Level 1 (1-2 marks) basic knowledge & understanding little or no attempt at practical application of knowledge & understanding little or no attempt to analyse/ evaluate and / or discuss / explain / develop little or no relevant information drawn upon from other areas of the specification technical and specialist vocabulary used with limited success the information is basic and communicated in (0 marks) an unstructured way. The information is supported by limited evidence and the relationship to the evidence may not be clear. no response or no response worthy of credit. Discriminators Level 3 (5-6 marks) Both AO2 and AO3 are well covered for Level 3; some imbalance between the two may be present for 5 marks. At 6 marks, both are equally well addressed. Responses demonstrating detailed (AO2) application are Level 1. Fully explaining reasons for mental preparation with much development and relevant practical examples (AO2) Detailed description of physical benefits with much development (AO3) Level 2 (3-4 marks) Satisfactory level of success with more developed AO2 and / or AO3 points moves the response into Level 2 (AO2 or AO3 would be 3 marks; both attempted with some success = 4 marks). Responses demonstrating satisfactory (AO2) application are Level 1. OCR You may photocopy this page. Page 39 of 40 Created in ExamBuilder

40 Explaining several reasons for mental preparation with some development and relevant practical examples (AO2) Describing several physical benefits with some development (AO3) Level 1 (1-2 marks) Responses only demonstrating basic AO2 application are Level 1. Listing few reasons for mental preparation with little or no development and few if any relevant practical examples (AO2) Listing few physical benefits with little or no development (AO2) An attempt at an assessment of a physical benefit would indicate the top of this level (AO3) Total 6 OCR You may photocopy this page. Page 40 of 40 Created in ExamBuilder