1) What is the definition for balance? a) an even distribution of weight b) The maintenance of the centre of mass above the base of support c) put (something) in a steady position so that it does not fall d) The ability to use different (two or more) parts of the body together smoothly and efficiently 2) What is the definition for Flexibility   a) the ability of muscles to move through an unrestricted, pain-free range of motion. b) the quality of bending easily without breaking. c) The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time. d) The range of movement possible at a joint. 3) What is the definition for Reaction time? a) The time taken to initiate a response to a stimulus b) Speed x Strength c) The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time. d) The time taken to react  4) What is the definition for Cardiovascular endurance? a) The ability of the heart and lungs to supply oxygen to the working muscles. b) Ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue c) The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time. d) how well your heart and lungs can supply no oxygen while you exercise at medium to high intensity. 5) Circuit Training is? a) Stretching to the limit and holding the stretch isometrically b) Incorporating periods of work followed by periods of rest e,g, work, rest, work ,rest ’ c) Exercising for a sustained period without rest d) A series of exercises performed one after the other with a rest in between 6) Plyometric training refers to? a) Stretching to the limit and holding the stretch isometrically b) High intensity exercise involving explosive movements – strength x speed c) speed play – changes in speed, incline and terrain to change intensity d) Exercising for a sustained period without rest 7) Which test is used to measure explosive Power? a) 30m Speed test b) Ruler drop test c) Vertical Jump test d) Sit and reach test 8) Which test is used to measure muscular endurance a) One rep max test b) Handgrip dynamometer test c) Abdominal curl test d) Multi stage fitness test 9) Which test is used to measure maximal strength? a) one rep max test b) handgrip dynamometer test c) 30 m speed test d) wall toss test 10) Which test is used to measure coordination? a) Ruler drop test b) Wall Toss test c) Sit and reach test d) 30m speed test 11) What does S PO R T stand for? a) Specificity, Progressive Overtired, Reversibility, Tedium b) Specificity, Progressive Overload, Reversibility, Tiredness c) Specifically, Progressive Overload, Reversibility, Tedium d) Specificity, Progressive Overload, Reversibility, Tedium 12) What does FITT stand for? a) Frequency, Intensity, Time, Tackle b) Frequent, Intensity, Time, Typo c) Frequency, Intensity, Time, Type d) Frequency, intermediate, Time, Type 13) Progressive Overload simply means working at the same rate you usually would in order to gain adaptations? a) True b) False 14) Specificity means the training must be matched to the needs of the sporting activity and individual. a) Fales b) True 15) What are the four stages of a warm up? a) 1. Pulse raiser 2. Dynamic stretching 3. Skill rehearsal 4. Take on fluids b) 1. Pulse raiser 2. Dynamic resting 3. Skill rehearsal 4. Mental Prep c) 1. Pulse raiser 2. Dynamic stretching 3. Skill rehearsal 4. Mental Prep d) 1. A light jog 2. Dynamic stretching 3. Skill rehearsal 4. Mental Prep 16) Can you state two benefits of a cool down? a) Correct b) Not correct 17) Training Intensity's: At what intensity are you working in your aerobic zone a) 50-60% b) 60-70% c) 80-85% d) 60-80% 18) Training Intensity's: At what intensity are you burning Fat? a) 0-40% b) 40-50% c) 50-60% d) 30-40%

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