ST.

ANTHONY’S HIGH SCHOOL

FORM 4 A, B, C & D – GENERAL REVISION

EXERCISE AND FITNESS AND TRAINING METHODS

1. (a). Define the term fitness [2]

(b). Give three of each type of the following benefits of exercise

(i). Physical

(ii). Social

(iii). Cognitive [9]

2. (a). Match the following definitions with the health-related fitness components given

in the table below:

Definition Health-related fitness component

(i). the ability of the muscles to carry daily Body build

tasks

(ii). The ability to move joints through their Strength

full range of movement

(iii). A person’s physique based on linearity, Stamina

muscularity and fatness

(iv). The ability to work for relatively long Flexibility

periods of time without getting tired

 [4]

(b). Strength is in three forms. Copy and complete the table below. The first question

has been done for you.

Type of strength Other name 2 Suitable sporting activities

(i). Static Maximum strength Rugby scrum, tug of war

(ii). Explosive - -

(iii). - Muscular endurance -

[6]

(c). Identify three somatotypes, give two characteristics under each and state two

sporting activities that suit extremists in each somatotype.

Somatotype Two characteristics Two sporting activities

(i). ectomorph Very thin, slim hips, little High jump, long jump, triple

muscle, narrow face etc. jump, pole vault, marathon

(ii).

(iii).

[10].

3. Explain two ways of improving any two of the following health-related fitness

components

(i). Flexibility

(ii). Stamina

(iii). Strength
(iv). Somatotype [4]

(b). Copy and complete the table below

Fitness component How to measure it

(i). - Standing broad/vertical jump

(ii). Muscular endurance - or -

(iii). Maximum strength - or -

(iv). - Beep test / Havard step test

(v). Flexibility - or -

(vi). - Weighing scales

(vii). - Skin fold callipers

(viii). Body height -

[11]

(c). Give another word/phrase for

(i). Aerobic endurance

(ii). Body build

(iii). Motor fitness [3]

4. (i). Use the words below to fill in the definitions given in the table

Balance, agility, speed, reaction time, coordination, power

Definition Fitness component

(a). the ability to move all, or part of the body

as fast as possible

(b). the ability to change the direction of the

body when moving at speed

(c). The ability to carry out a series of

activities efficiently

(d). The ability to maintain equilibrium when

stationary or moving

(e). a combination of speed and strength

(f). the amount of time taken to react to a

given stimulus

[6]

(ii). Choose fitness tests used to measure the following skill-related fitness components

Illinois agility run, the stork stand test, alternate wall toss test, juggling test, timed sprint test,

computer programmes
Skill-related component Fitness test used to measure it How to improve it

(i). Balance - Testing under competition

situation

(ii). Agility Illinois agility run -

(iii). Coordination - -

(iv). Speed - Improve ability to cope

with lactic acid

(v). Reaction time - -

[7]

(iii). Copy and complete the following table with sport-related fitness components and related

sporting activities.

Sport-related fitness component Two sporting activities suiting it

(i). Speed ---

(ii). Gymnastics, snowboarding

(iii). Agility ---

(iv). 100m take off, penalty saving

(v). coordination ---

[8]

5. Define any five of the following training principles.

(i). Specificity

(ii). Progression

(iii). Overload

(iv). Reversibility

(v). Tedium

(vi). Frequency

(viii). Intensity

(viii). Time

(ix). Type [5]

6. Give one way of

(i). avoiding tedium

(ii). Doing overload

(iii). Preventing reversibility

(iv). Increasing intensity [4]

7. Define the following training methods

(i). continuous training

(ii). Interval training

(iii). Circuit training

(iv). Plyometric training [4]

8. Give two advantages and two disadvantages of the training methods mentioned

in number 7 above. [8]