Name: Arun Form: 9C MHS – Physical Education

Fitness Assignment
During the course of the ‘Fitness’ unit you should have developed a basic understanding of the following areas; fitness components, testing for fitness components, methods of training and principles of training. Use your knowledge of fitness, as well as library and internet resources, to complete this assignment. Some suggested resources are listed below.

“Inside and Out” (in library) “Live it Up” Text 2

Section A - Fitness Components and Fitness Testing 1. Complete the table below; Fitness Component Aerobic Power Definition Fitness component that is the ability of the body to use oxygen during physical exercise The weight that can be moved through a distance The ability of a muscle group to combine physical output and to delay the onset of fatigue. Lactic acid levels are closely related to LME Fitness Test Maximal/sub-maximal tests Isokinetic dynamometer test Timed Sit-ups

Strength Local Muscular Endurance

Power Speed

The product of the force and speed Where a performer is able to either move the whole body as quickly as possible form points A to B, or move as body part as quickly as possible as the activity demands The range of movement associated with specific joint systems. 9/02/2008

Vertical Jump Test

50m sprint test


Trunk Extension Test

Section B - Fitness Components and Sport Look at the photographs below of 4 different sports.

Cricket - batting




2. Choose one of the sports depicted in the photographs above. Name 2 fitness components important for success in your chosen sport. Explain why these fitness components are essential for success in your sport. Fitness Component 1: Soccer -Power Kicking the ball with enough force in soccer ensures it will travel the correct distance needed. Goals are easily score with the exertion of a great amount of power. Similarly, using a little power to pass the ball to a team mate is equal essential. Power is a prime element while playing soccer. Fitness Component 2: Soccer - Speed Speed is essential when competing for the ball. When playing against a single opponent, the first to gain control of the ball is usually the one who has the most speed. This can also allow someone with control of the ball to handle it, and keep it away from the opponent. It is essential to have speed in the World Sport.


Section C - Training Method and Fitness Component Training Method

Complete the following table. Fitness Component/s trained Give an example of an exercise session at MHS involving the respective training method. I.e. Venue e.g. Pool, Weights room, oval, etc….. Type of Exercise e.g. Swimming, running…. Format e.g.50 metre sprints, 60 sec’s recovery Velodrome, Ski fields, Yarra River 20 km Bike rides (involvement), 5 km cross-country skiing (involvement), 2km rowing session (involvement)

Explanation of Training Method


A warm up that lasts a minimum of 20 minutes at sub-maximal intensity

Aerobic base, with other fitness components improved depending on activity Speed, power, anaerobic capacity, agility Speed, power, anaerobic capacity, agility

Short Interval

Consisting of short intervals of work and rest or recovery. It is used to allow for repeated high intensity work periods.

Pool, 50m sprints, 5 seconds recovery Pool, 500m swim, 50 second recovery

Long Interval

Consisting of long intervals of work and rest or recovery.

Weights Training

Aimed to build strength, power or local muscle endurance by exercising muscles or muscle groups

Power, Strength, Local Muscle Endurance

Weights room – isotonic resistance training,


Training for the Beep Test
Training Principles - Section D In the recent round of MHS of fitness testing, Year 10 student Nick Hiruma recorded the highest beep test score (MSFT) of 15.2 . Nick is an established member of the Melbourne High Athletics team and trains on a regular basis. In the section below, demonstrate your understanding of the training principles – intensity, duration and frequency by describing a typical aerobic (continuous / steady-state) training session.

● Type of Exercise – Running ● Intensity – How hard you train (i) As a percentage of Nick’s maximum heart rate. That is, calculate the ideal training heart rate for Nick
to improve his aerobic fitness. Nick is 15 years old and his resting heart rate is 50bpm. Max Heart Rate (Show formula): 220 – 15 = 205 222 – Age = max heart rate Training Heart Rate for aerobic exercise. (Show formula) Max Heart Rate - Rest Heart Rate x Intensity + Rest Heart Rate = Training Heart Rate (222 – 50) x 0.85 + 50 = 196.2 beats per minute

(ii) The ability to hold a conversation during exercise can also be a useful guide to appropriate training
intensity. Explain.

The talk test determines the extent to which a person has enough breath during the activity to be able to speak comfortably. If someone is unable to hold a conversation during moderate intensity physical activity, they can be well assessed as unfit. ● Duration
In order that Nick gains an aerobic training effect, what is the minimum requirement for exercise duration?

Nick should perform a 45-95 min workout each training session at minimum for Aerobic training effect ● Frequency
In order that Nick gains an aerobic training effect, what is the minimum requirement regarding the number of times he trains per week?

Nick should train 2-4 times per week at minimum


Marking Criteria Marking Criteria Section A Fitness Component definition and choice of appropriate Fitness Tests. Section B Application of Fitness Components to Sport Section C Understanding of Training Methods Section D Understanding Training Principles; an Aerobic exercise Session -5Very High -4High -3Mediu m -2Low -1Very Low -0Not Shown

HD1 20 – 19

HD2 18

D1 17

D2 16

C1 15

C2 14

P1 13

P2 12

S1 11

S2 10

BS >9