1.

Physical fitness is an important factor in the success of a performer in Physical Education or Sport. Agility, balance, co-ordination, reaction time and speed are components of skill related fitness. Define two of these components and identify a recognised test for each.
[4]

2.

Periodisation is a training principle that splits training into specific blocks. (i) What are the benefits of using periodisation when designing a training programme?
[2]

(ii)

Explain how a performer might use periodisation to structure their training programme for one year.
[4]

1.

Components of skill related fitness 4 marks in total 1 mark for each definition 1 mark for each recognised test Fitness Component Agility Definition 1. The ability to change direction/body position at speed/the combination of speed and co-ordination The ability to maintain equilibrium/the centre of mass/gravity over the base of support The ability to put the relevant motor programmes in the right order/to effectively use the neuromuscular system to produce smooth/efficient movement/the interaction of the motor and nervous The time between detection of a stimulus and the initiation of the response The maximum rate that a person can move over a specific distance/the ability to put body parts into motion quickly Recognised Test 2. Illinois agility run/ hexagonal obstacle text

Balance

3.

4.

Time on a balance board/ beam/stork stand test

Co-ordination

5.

6.

Alternate hand wall toss test/ time taken to learn how to juggle/hexagonal obstacle text

Reaction Time

7.

8.

The ruler drop test/pushing a button in response to a light coming on <100m sprint

Speed

9.

10.

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Clayesmore School

2.

6 marks in total (i) sub max 2 marks: 1. (Timing/peaking for event) helps to ensure that an optimal physiological peak is reached at the correct time for an important competition e.g. Olympics / World Cup etc (specific component) each block is designed to prepare a specific performance component, e.g. sprint start (variance) training is therefore split into smaller units to maintain motivation/avoid boredom/overtraining/allows recovery double periodisation allows the performer to peak for a qualifying round and the championships

2. 3. 4.

(ii)

sub max 4 marks: 1. 2. 3. 4. 5. 6. 7. split year into macrocycles, mesocycles and microcycles macrocycle as the long term/one year training block (long-term objective plus example) e.g. ensuring peak physical condition for the competition season mesocycle as the intermediate training block/between 1-4 months (medium-term objective plus example) e.g. increase strength/ power/endurance microcycle as the short term training block/up to 3 weeks (short-term objective plus example) e.g. resistance training each week to ensure sufficient recovery and develop endurance strength/outcome of one session split year into seasons/off-season, pre-season and competitive season in off-season phase performer will build a training base/develop general fitness, e.g. aerobic capacity/muscular endurance/flexibility/this might involve fartlek/aerobic/interval/ circuit/weight training/used for recovery in pre-season phase performer will develop more specific fitness/training sessions will increase in intensity/focus on the fitness components important for the event/specificity e.g. develop speed/appropriate energy system/techniques/ skills in the competitive season performer will aim to maintain fitness levels/remain injury free e.g. continue training but ensure rest days/appropriate diet before competitive season, performer may use tapering tapering involves reducing the training to allow the body to achieve maximum energy stores prior to competition e.g. focus more on technique than developing fitness this would usually last between 1-3 weeks prior to competition
[6]

8. 9.

10.

11. 12. 13.

14.

Clayesmore School