HPE - Fitness Components

6 Written Questions

1. Maximum Heart Rate (MHR) = 220-age (guideline). Target Heart Rate (THR) is the heart rate range in which aerobic exercise should be completed. Above highest heart rate = hard to continue, below = no benefit. THR = 60% to 80% MHR
2. 2mins+, uses oxygen, aerobic energy.
3. Ability of muscles to produce small efforts of strength that are repeated over and over. Each small thing does not take much effort, but hundreds together requires this components. Tested by: push-ups (30secs) and sit-ups (1min). Sports: canoeing, long-distnace running, cycling, swimming. Weight is low, but number of reps is high, eg. 2x20 with 5kg.
4. 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.
5. 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.
6. Ability to get your body moving quickly. Also known as speed. Speed activities are short events requiring rapid movements. Tested by: 40m sprint. Sports: 100m/200m track sprint, 50m swim sprint and all other sprint activities. Most team sports require speed to be first to the ball or get away from opposition.

6 Multiple Choice Questions

1. 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
   1. Balance
   2. Flexibility
   3. Agility
   4. Heart Rate
2. 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.
   1. Anaerobic Energy
   2. Anaerobic Capacity
   3. Aerobic Energy
   4. Aerobic Capacity
3. Ability to use strength quickly to produce an explosive effort. Tested by: standing long jump. Sports: high jump, all jumps, shot put and baseball.
   1. Muscular Strength
   2. Muscular Power
   3. Muscular Endurance
   4. Balance
4. 0-10secs, does not use oxygen, anaerobic energy.
   1. Balance
   2. Agility
   3. ATP-CP
   4. Oxygen
5. 10secs-2mins, does not use oxygen, anaerobic energy.
   1. Heart Rate
   2. ATP-CP
   3. Lactic Acid
   4. Balance
6. Ability to stay upright or in control of body position when moving or stationary. All sporting activities require this. Tested by: stork stand. Sports: skiing, skateboarding, gymnastics, surfing and cycling.
   1. ATP-CP
   2. Agility
   3. Oxygen
   4. Balance

6 True/False Questions

1. Aerobic 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.

   True        False

2. Co-ordination → 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).

   True        False

3. Health-related Fitness → Competitive sport, develop good level in each component especially in those components your particular sport needs most, eg. power, agility, balance, co-ordination.

   True        False

4. Agility → 0-10secs, does not use oxygen, anaerobic energy.

   True        False

5. Muscular Strength → 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.

   True        False

6. Sports-related Fitness → Healthy lifestyle, aerobic capacity, strength, endurance, flexibility

   True        False