6 Written Questions
6 Multiple Choice Questions
- Ability of muscles to exert force and to protect joints from injury. Tested by: grip strength, push-ups and sit-ups. Sports: weight training and high jump. This component is performing an action that requires large amounts of force and is only completed a maximum of 10 times. Weight is heavy, but number of reps is low, eg. 2x6 with 20kg.
- Positive influence on mental and emotional health, gain communication, social and teamwork skills, increased energy levels, reduced risk of disease and obesity, balanced life = rest, sleep, work/school, physical activity, leisure and recreation, promotes physical, emotional, mental, spiritual health. Gain health benefits from - 30mins of moderate-intensity on most days (one session or accumulated into 8-10min sessions). Improve fitness level - 20mins vigorous activity 3 days a week. Incidental activity improves health. Stronger muscles and bones, bigger heart and lungs, improved posture and appearance, greater resistance to illness and disease, improved sleep and self image, reduced stress and tension, less boredom and fatigue, more opportunities to meet and make friends, part of team.
- Ability to accelerate quickly, dodge, weave and turn. To be this, you also need muscular power, speed and flexibility. Tested by: shuttle run. Sports: touch, soccer, hockey, AFL, netball and rugby. It is essential to most team sports where you must avoid opposition by carrying out actions such as recovering quickly from falls.
- 2mins+, uses oxygen, aerobic energy.
- Ability of muscles, ligaments and tendons to stretch so that joints allow large movements. It is very important as it helps to avoid injuries. Tested by: sit and reach, and toe-touch. Sports: gymnastics, hurdling, ballet
- Ability to time movements so that you perform skills smoothly and accurately. All activities require some sort of this. Tested by: alternate hand wall toss. Sports: soccer (foot-eye), netball, basketball, tennis, rugby, AFL and baseball (hand-eye).
6 True/False Questions
Heart Rate → Ability to accelerate quickly, dodge, weave and turn. To be this, you also need muscular power, speed and flexibility. Tested by: shuttle run. Sports: touch, soccer, hockey, AFL, netball and rugby. It is essential to most team sports where you must avoid opposition by carrying out actions such as recovering quickly from falls.
Anaerobic Energy → Quick, explosive energy. Sprints, jumps, throws. Uses energy from breakdown of carbohydrates. Energy stored in muscles. Produces waste product called lactic acid - makes you feel sore, tired and dizzy. Oxygen not required. ATP-CP, Lactic Acid. Low percent in long activities, high percent in short activities.
Muscular Endurance → Ability to use strength quickly to produce an explosive effort. Tested by: standing long jump. Sports: high jump, all jumps, shot put and baseball.
ATP-CP → 0-10secs, does not use oxygen, anaerobic energy.
Anaerobic Capacity → Ability of heart and lungs to deliver oxygen through blood to muscles, to produce aerobic energy. Also known as stamina. Tested by: beep test, kasch-boyer step test and 1.6km run. Sports: running, cycling, swimming, skating and aerobics. All whole body continuous activities develop this.
Sports-related Fitness → Healthy lifestyle, aerobic capacity, strength, endurance, flexibility