PAST PAPER QUESTIONS FOR COMPONENT ONE

DEVELOPING PHYSICAL AND MENTAL CAPACITY

JUNE 2014

16) Describe three effects of a six month training programme on muscles (3)

Three marks for three from:1. Increase in size / mass(of muscle fibres)/hypertrophy/ increase ingrowth (of muscles)2. Increase in strength (of muscle fibres) / tone / power/force or increasein strength of ligaments/tendons3. Increase in speed (of contraction)4. Increase in muscular endurance/last longer/ less time to fatigue5. Increase in flexibility/stretch further(of muscle)/elasticity6. Increased tolerance to lactic acid7. Increase in recovery rate / recovers quicker8. Increased rate of removal of lactic acid /reduce the build-up of lacticacid or produce less lactic acid9. Greater potential for energy production/more energy available10. Size/number of mitochondria increased11. Increase in myoglobin (within muscle cells)12. Increase in capillaries in muscles /more oxygen/ haemoglobin to(working) muscles13. Helps prevent injury/helps recovery from injury14. Causes injury / strains / damage/ can decrease mobility

19) Describe, using practical example for each what is meant by the following terms for the roles of muscles in movement:• Agonist• Antagonist• Synergist• Antagonistic Pairs (4)

Four marks for four from:1. (Agonist) – The muscle that produces the movement/contracts/shortens or prime mover or the working muscleE.g. biceps in biceps curl2. (Antagonist) – Works to counter /opposes the action / relaxes/lengthens (of the agonist) or it controls the movement/the agonistE.g. the triceps in the biceps curl3. (Synergist) – This helps the agonist/prime mover to produce themovement or they are neutralisers or stabilise or supports thejoint/body/movementE.g. the stabilising muscle (brachialis) in the biceps curl4. (Antagonistic pairs) – when the agonist and antagonist work togetheror when one muscle contracts the other relaxes or when one musclelengthens the other shortensE.g. biceps and triceps in the biceps curl

22) Describe the structure and use of cartilage within joints (3)

Three marks for three from:Two marks max for structure:1. (Soft) connective tissue

2. Tough or elastic material3. Has no blood supply4. Does not heal very easily when torn5. Receives nutrition from surrounding capillaries6. There are different types of cartilage or there is yellow elastic/hyalineor white fibro cartilageTwo marks max for use of cartilage:7. (white fibo) cartilage can act as a shock absorber/ cushion8. Prevents friction / prevents bones rubbing together or wear and tear9. (Hyaline cartilage) can protect the (articulating) surfaces of bones10. Helps to connect some bones

SPECIMEN PAPER

16) How can physical activity keep our joints healthy (2)

- Strengthening the connective tissue- Strengthening muscle- Keeping an varied exercise programme- Exercising regularly but with capabilities of younger person

17) Name one long term effect of exercise on the heart and the lungs. Describe how this effect enables people to follow an active healthy lifestyle (2)

- Lower resting heart rate, stroke volume and cardiac output- Better lung and tidal volumes- Prevent heart disease - To be able to keep going- To recover quicker- Be able to exercise without risk of health problems- To avoid lung disease / problems-

JANUARY 2010

19) Explain, using practical examples, how a healthy, active lifestyle can maintain and develop the health of muscle (5)

- Elasticity of muscles- Build muscle / hypertrophy / more fibres / strengthen muscle- Develop a good range of muscle- Less likely to get injured- Healthy eating- Resting muscles- Rehabilitation / physiotherapy- Increase in speed- Increase power- More endurance

MUST include practical examples of the above to gain a mark

20) Explain why mental preparation can enable fair play and improve performance in physical activities (4)

- Helps control emotions / arousal / calms you down- Make you more logical / calmer decisions / play fairer- Cope better with stress / anxiety- Helps concentration / selective attention- React quicker- Raises confidence- Raises motivation / “psychs” you up

23) Explain the function of synovial fluid in joints (3)

- Lubricates the joint- Protects and prevents injury- Ensures smooth efficient movement- Secreted by synovial membrane- Nourishes the cartilage- Helps stabilise the joint

MAY 2010

20) Identify two major muscle groups of the upper body that are used when performing a standing throw of a ball. Explain how an active lifestyle can keep muscles healthy.

Five marks available.

Two marks max for: (mark first two only)1 Deltoids2 Trapezius3 Latissimus Dorsi4 Pectorals5 Biceps6 Triceps7 AbdominalsAccept other relevant muscle groups

Three marks max for: (explain how activity can keep muscles healthy)8 Makes them stronger/more powerful9 Bigger/hypertrophy/more toned10 Less likely to strain/injury11 Good blood/oxygen supply12 Increase tolerance to lactic acid/tire less easily13 Can keep going/helps (muscular) endurance

21) Why is lactic acid produced in our muscles? Briefly describe the effects of lactic acid.

Four marks max. One mark for each correct response.Two marks max for:

1 Produced because of lack of oxygen2 After prolonged/hard high intensity exercise/overworked/working too hard

Three marks max for:3 Causes fatigue/tiredness4 May cause us to stop5 Performer has to slow down/decreases effectiveness

6 Can hurt/painful/aches/soreness

23) Describe the main functions of the skeletal system that keep the body healthy and active.

Five marks max. One mark for each correct response.

1 Shape/support2 Eg to give correct posture/supporting muscular system3 Blood cell (red) production4 Eg to enable us to have energy5 Mineral production/store6 Eg to keep us fit and healthy/body needs to be healthy7 Protection8 Eg to protect internal organs9 To be able to move/keep moving/being mobile10 Eg to be able to participate in physical exercise/acts as muscle attachment11 Leverage12 Eg to be able to make strong/effective movements

JANUARY, 2011

Identify and describe two functions of the skeletal system. (4)

Four marks for four from: 2 marks max for i/d (odd numbers) 2 marks max for description (even numbers)

1 Shape/support/structure 2 To help posture/keep shape of body/hold up 3 Blood cell production 4 Blood cells important for energy/minerals/carrying oxygen/to fight infection 5 Protection 6 Avoids injury/allows risk free movement/protects (vital) organs 7 Movement/leverage 8 Provides ability to move/lift/throw etc in physical activities/muscle attachment 9 Mineral store 10 Stores minerals for health such as calcium

Describe four long term effects of exercise on muscles. (4)

Four marks for four from: 1 Increase in size (of muscle fibres)/hypertrophy of muscles 2 Increase in strength (of muscle fibres)/tone/power 3 Increase in muscular endurance/last longer 4 Increase in flexibility(of muscle)/elasticity 5 Increased tolerance to lactic acid 6 Increased rate of removal of lactic acid 7 Greater potential for energy production/more energy available 8 Size/number of mitochondria increased 9 Increase in myoglobin (within muscle cells) 10 Increase in capillaries in muscles/more oxygen/haemoglobin to (working) muscles 11 Helps prevent injury/helps recovery from injury 12 Causes injury/strains/damage/can decrease mobility

MAY, 2011

Give three short term effects of exercise on the heart.

3 marks for 3 from: 1. Increase in heart/pulse rate 2. Increase in cardiac output / more blood pumped out per minute 3. Increase in stroke volume / increase in blood (pumped out per beat)

Explain when and how lactic acid affects the ability of the body to maintain physical activity.

4 marks for 4 from: 1. During exercise 2. When there is a lack of oxygen / anaerobic 3. When working hard/high intensity activity 4. Builds up in muscle 5. Causes fatigue / tiredness 6. Causes pain / discomfort / aches / soreness 7. So more likely to stop the activity 8. Decrease performance level in the activity / slows you down

JANUARY, 2012

Describe three long term effects of exercise on the muscular system.

1. Increase in size (of muscle fibres)/hypertrophy of muscles / increase in muscle fibres2. Increase in strength/power/speed (of muscle fibres) / increase in muscle tone3. Increased tolerance to lactic acid/onset of fatigue delayed4. Greater potential for energy production/more energy available / increase in energy stores5. Size/number of mitochondria increased6. Increase in myoglobin (within muscle cells)7. More oxygen to working muscles / increase in blood flow / increase in capillaries8. Increased (muscular) endurance9. Increased flexibility10. Increased rate of removal of lactic acid11. Causes injuries12. Helps prevent injuries

Tendonitis can be a barrier to participating in physical activities.Describe the symptoms of tendonitis. (3)

1. Inflammation of the tendon / redness2. Skin can be warm/hot3. Tenderness / painful4. Swelling can occur5. Reduction in mobility/can’t move very well/ stiffness / Weakness

Describe the structure of a joint. Give an example of a hinge joint. (4)

1. Where two or more bones meet2. Has a joint capsule3. Has synovial fluid4. Synovial membrane5. Has cartilage (on articulating surfaces)

6. Has ligaments (linking bone to bone)(1 mark max for example of a hinge joint)7. Elbow or knee or ankle

JUNE 2012

19) Identify where synovial fluid is found and explain its function (4)

4 marks from: 1 mark sub max for identifying location: 1. Found in / around (synovial) joints

3 marks sub max for function: 1. It lubricates the joint 2. Thus protecting (cartilage)/prevents injury/ wear and tear 3. Ensures smooth/unobstructed/ efficient movement/ prevents friction/ stiffness / pain 4. This is secreted into the joint by the synovial membrane. eg knee joint 5. Nourishes the cartilage/ keeps joint healthy 6. Helps to stabilise the joint

21) Describe how lactic acid affects the ability of the body to maintain physical activity (3)

3 marks from: 1. Builds up during exercise / builds up/ produced in muscle/ when there is a lack of oxygen / when working hard / high intensity activity 2. Causes fatigue/tiredness 3. Causes pain / discomfort / stiffness/ soreness/ aching 4. So more likely to stop 5. Can lead to decrease performance / activity / restricts movements / slows you down/ can’t do as much

22) Explain using practical examples how an active lifestyle can be good for the health of muscles (6)

6 marks from: 1. Helps with the elasticity of muscles prevents stiffness 2. Practical examples – stretching during warm–ups/cool downs 3. Muscle use can build muscle/hypertrophy/build more fibres/strengthens muscles stops weakening of muscles / stops reversibility / keeps toned/ stops muscle wastage / atrophy 4. Practical examples – regular walking/running gardening/training/exercise classes 5. Variety of exercise will maintain and strengthen / develop a good range of muscles 6. Practical examples – varied trained methods/walking and swimming 7. Less likely for injury 8. Practical examples – regular exercise maintains health/posture 9. Improve recovery/ increases rate of lactic acid removal/ Resting muscles/recuperation (after injury) can help to maintain and heal 10. Practical examples – resting during and after exercise 11. Rehabilitation/specialist therapy/ physiotherapy/ massage can help to maintain and develop 12. Practical examples – if pulled a muscle then go to doctor to be referred/go to physio for treatment/use rehab exercises 13. Increase in speed 14. Practical examples – can run faster 15. Increase power

16. Practical examples – can lift/do physical work more effectively 17. More endurance/can work for longer/ increase tolerance to lactic acid/ increase in 02/ more efficient/ increase energy production 18. Practical examples – can keep going/not get tired

JANUARY 2013

19) Giving a practical example for each, describe what is meant by adduction and abduction in joint movements (4)

Four marks for four from:Sub max three marks from:1. (adduction) is movement towards (the midline of) the body2. Eg In swimming the propulsive/kicking of the legs during the breaststroke leg kick involves adduction3. (abduction) is movement away from (the midline of) the body4. Eg Box splits in gymnastics shows abduction

20) Describe three long term effects of exercise on the heart and three long long term effects of exercise on the lungs (6)

Six marks for six from:Three marks sub max heart1. Increase size/muscle of heart/hypertrophy/heart is stronger2. Increase in stroke volume (resting/maximum)/ more blood per beat3. Increase in (maximum) cardiac output/more blood (per minute)4. Decrease in (resting) heart rate5. Decrease in likelihood of CHD or related heart problems/healthier heart

Three marks sub max lungs6. Increase in lung volume or capacity/increase in resting lung volume/increase in alveoli/more air or more oxygen7. Increased capillarisation8. Increase in (maximum) pulmonary ventilation9. Increase in minute volume10. Increase in tidal volume11. Increase in strength of respiratory muscles12. Decrease in lung disease/healthier lungs

JUNE 2013

19) Identify the type of joint found at the knee. Explain the role of the quadriceps and the hamstrings in flexing the knee (4)

1 mark sub max for named joint:1. Hinge/synovial hinge.3 marks sub max for the role of muscles in flexion at knee:

2 marks sub max for quads2. Quads will help by stabilising/working against/opposes the hamstrings3. Quads relax/lengthen4. Quads are the antagonists.

2 marks sub max for hams5. Hamstrings will bend the knee6. Hamstrings will contract/shorten7. Hamstrings are the agonists/the prime mover.

22) Describe tendonitis and suggest one way in which this might be avoided (4)

4 marks for 4 from:Sub max 3 marks for description:1. Often through overuse (of tendon)2. Tenderness/sensitivity (of tendons) increased/painful/sore (tendon)3. Swelling of area4. Rise in temperature (of surrounding connective tissue)/ inflammation/redness5. Reduced movement/stiffness.

Sub max 1 mark for avoidance strategy:6. Avoid repetitive movements or not doing too much at any one time or to rest or strengthen the muscles/ tendons or to bandage/ice/anti-inflammatory painkillers/steroid injection or surgery (in extreme cases)or antibiotics (if infected)/appropriate footwear/ appropriate equipment/correct technique/treatment.23) When does the build up of lactic acid occur? Identify two effects of the build up of lactic acid (3)

25) Explain the short and long term effects that regular exercise has on the heart (6)

Programme is relevant and should include the followingprinciples or within the description the principles are recognised:

(Overload) Work harder than normal/puts body under stress/adaptationwill follow/comes about by increasing frequency/intensity/duration Eg Lifting heavier weights.

(Specificity) Training should be particular/relevant to needs(Do not accept specific on its own without explanation)/relevant energysystem used/relevant muscle groups used Eg choosing main muscle groups used in activity to train for strength.

(Progression) (Gradually) becomes more difficult/demanding/challenging g/once adapted then more demands on body Eg Doing more repetitions of sprints at each training session.

(Reversibility) Performance can deteriorate if training stops/decreases

COMPONENTS OF FITNESS

SPECIMEN PAPER

22) Explain how you would assess someone’s readiness for cardiovascular exercise and flexibility so that they can participate in physical activities. (6)

- Investigate about health / fitness history and current health- Investigate reasons for programme- Observe the subject- Use a suitable test to establish levels of fitness- Describe CV test- Describe flexibility test- Medical checks / blood pressure

- Use of tests to motivate-JANUARY, 2010

16) Other than being aesthetic, identify two other characteristics of skilful movement, giving a practical example for each (4)

- Efficient / effortless- Pre-determined- Consistent- Co-ordinated- Confidant- Fluent / flowing / smooth- Success, technical, more likely to win- Learned

24) One way of assessing the body’s readiness for exercise is through health screening. Identify three other ways of assessing the body’s readiness to perform (3)

- Fitness tests- BMI- CV tests – Cooper run/ MSFT / Harvard Step- Strength test – dynamometer test- Muscular Endurance – sit up test- Speed Test – 30m sprint test- Agility / Balance / Co-ordination test- Flexibility test – sit and reach test- Power test – standing broad jump- Questionnaires- Visual assessment

25) Describe how you would evaluate and help to improve someone’s performance in a physical activity (6)

EVALUATE:

- Observe / watch performance- Time / take measurements of performance- Identify strengths and weaknesses- Assess against previous targets- Use peer assessment- Self assessments- Fitness tests

IMPROVEMENTS:

- Goal setting- Encourage- Punish if failure- Show role models- Set practises / teach skills / techniques- Monitor progress- Educate them- Improve fitness- Improve psychological readiness

MAY 2010

16) Describe three characteristics of a skilful movement (3)

1 Efficiency/economic/effortless – (eg no wasted energy when hitting a ball in tennis)2 Pre-determined – (eg the gymnast knows her routine well before she starts)3 Co-ordinated – (eg the footballer can jump and do a ‘bicycle kick’ successfully)4 Fluent/fluid/smooth– (eg the rugby player picks up the ball and passes in one flowing movement)5 Aesthetic (eg the netball player shoots the ball using the correct technique that looks good)6 Being creative (eg a footballer can disguise a pass)7 Successful/good technique (eg a basketballer shows the correct shooting technique8 Controlled (eg a volleyball player controls a dig)9 Perform at speed (eg a netball player passes with speed)10 Consistent (eg a tennis player serves well every time she serves)11 Learned (eg a trampolinist learns a new technique of somersault)12 Confident (eg a cricketer shows confidence when playing a forward defensive shot)

17) Describe, using practical examples, performance and outcome goal setting when trying to improve performance in a physical activity (6)

Performance:

1 Performance relates to techniques/skills/how well you carry out skills2 Suitable practical example, eg set a goal to improve my forehand in tennis3 Performance also relates to strategies/making the right decision at the right time4 Eg set a goal to work on when to use the dummy pass in rugby

Outcome:5 Outcome relates to the result of an activity6 Eg goal is to win all the remaining home games in netball7 Outcome also relates to how others rate your performance/judged8 Eg to score a high mark for the gymnastic floor routine

Other factors:1 Both can be motivating2 Eg setting a goal to improve your personal best in Athletics3 Make your goals relevant/achievable4 Eg In Netball scoring 9 out of 10 shots/goals

22) Describe how you would use the body mass index to assess a young person’s readiness for exercise (4)

1 To indicate how fit you are2 To recognise that they are overweight3 Indicates how much exercise should be done/need for an exercise programme4 This is a measurement of your weight (kg)/weigh them5 Divided by your height (m)/measure their height6 Compare score to national norms/check against BMI chart/graph7 Age/body composition is another variable/factor8 High score then overweight/undesirable/a BMI greater than 25 indicates being overweight9 A score between 18-25 more desirable

10 Over 40 a serious health risk11 30 indicates obesity (in adults)/health risk12 BMI should not be the only measure for readiness to exercise13 Should not be used to assess those who are pregnant/highly trained athletes

JANUARY, 2011

21) Describe five characteristics of skilful movement. (5)

Five marks for five from: - each must be described rather than named (if named correctly but no description then three marks max) 1. Skilful movement is learned/comes about after practice/training 2. Efficient – they only perform using necessary movements/no waste of energy/(seemingly) effortless 3. Consistent/(often) successful/good player/effective 4. Pre-determined – they know what they are trying to achieve 5. Co-ordinated/controlled/movements are linked well together/does the right thing at the right time 6. Fluent – one move flows into another/smoothly 7. Aesthetic – the movement looks good 8. Confident – the performer has a positive approach/thinks they will do well 9. Follows correct model/accurate/correct technique

MAY, 2011

Give three practical examples that show different characteristics of skilful movement in physical activities. (Max of one mark if no practical examples) Practical examples showing:

1. Efficiency -serve was efficient in tennis without wasting energy 2. Pre-determined - knowing what you want to do before you pass the ball 3. Co-ordinated /agile/good timing -linking the movements together/co-ordinated for a smooth discuss throw 4. Fluent -movement of trampoline routine shows fluency/flow/smooth movements 5. At speed -the volleyball player gets to the ball quickly 6. Aesthetic - the smash in badminton looked good 7. Good technique/accuracy/successful - the netball shot showed good shooting technique 8. Controlled - the tackle in rugby took the player down within the rules 9. Confidence - the goalkeeper was confident in winning the ball when tackling the player 10. Skilful movement is learned -the required footwork is learned to effectively perform the shot putt 11. Consistent - the tennis serve is nearly always in

Health screening is important in assessing the body’s readiness for exercise. Identify and describe two health screening methods in assessing readiness for exercise.

Four marks for four from: two max for i/d (odd numbers) and two max for appropriate (simple) description (even numbers)

1. Body mass index / BMI

2. This is a measure of body composition/weight divided by height squared / measuring height and weight/ indicates under weight/overweight 3. Blood pressure (measure) 4. Use an instrument/sphygmomanometer/ healthy or unhealthy values/levels in a correct range 5. Cholesterol (measure) 6. Test to show how much cholesterol in blood 7. Glucose/sugar levels 8. Test to show the level of glucose in blood 9. (Resting) heart rate 10. Take the pulse/heart rate using stethoscope or by pressing the radial/carotid artery – count how many beats per unit of time - values 11. Hydration 12. Testing the water content of the body 13. Flexibility 14. Testing the flexibility of joints/sit and reach test 15. Questionnaires/medical history/interview 16. Asking about lifestyle/behaviour (for an analysis) 17. Skinfold measurements 18. Measures fat (coverage) 19. Other appropriate health measures 20. With suitable description

JANUARY 2012

Describe four characteristics of skilful movement. (4)

1. Efficient/economic/effortless2. Pre-determined/knows what is needed/what they are doing/goal directed/knowing how you are going to win/predictable3. Consistent – being successful repeatedly4. Co-ordinated/control5. Confident by knowing what they are doing6. Fluent/flowing/smooth7. Aesthetic/looks good/pleasing to the eye8. Successful / accurate / follows technical model/more likely to beat an opponent / effective9. Learned by showing improvement

Describe suitable tests for speed and flexibility.

1. (speed) eg 30 metre sprint test or sprint test (any distance)2. (speed) Description to include marking the distance and timing the run3. (flexibility) eg the sit and reach test4. (flexibility) Description to include (keeping the legs straight) and reaching forward as far as possible or using a ‘sit and reach box’ to measure.

JUNE 2012

19) Describe how you would use the Body Mass Index to assess a persons readiness for exercise (4)

4 marks from: 1. To indicate how ‘fit/healthy’ you are 2. To recognise that they are overweight / if they are obese / how much fat/recognise that they are underweight/recognise correct weight 3. Indicates how much exercise should be done/need for an exercise programme / setting goals/ indicates what activities should not be done

4. This is a measurement of your weight (kg)/weigh them5. Divided by your height (m)/measure their height 6. Compare score to national norms/check against BMI chart/graph 7. Age/body composition/muscle mass is another variable/factor 8. Low score (below 18) indicates underweight or weakness 9. High score then overweight/undesirable/a BMI greater than 25 indicates being overweight 10. A score between 18-25 more desirable 11. Over 40 a serious health risk 12. 30(+) indicates obesity (in adults)/health risk 13. BMI should not be the only measure for readiness to exercise 14. Should not be used to assess those who are pregnant/highly trained athletes

JANUARY 2013

18) Health screening is often used to assess whether someone is ready to exercise. Identify and describe three methods of health screening (6)

1. Body mass index/BMI2. This is a measure of body composition/weight divided by height (squared) weight/find out if overweight or obese or underweight3. Blood pressure (measure)4. Use an instrument/sphygmomanometer or check levels/whether high or low5. Cholesterol/blood test (if not given in pt 7)6. Test to show how much or level of cholesterol in blood7. Glucose /blood test (if not given in pt 5)/urine test8. Test to show how much or level of glucose in blood or urine9. (Resting)heart rate10. Take the pulse/heart rate using stethoscope or by pressing the radial/carotid artery–count how many beats per unit of time11. Water content/hydration test12. Colour of urine13. Flexibility14. Testing the flexibility of joints/sit and reach test15. Questionnaires/lifestyle/PARQ/family/medical history16. Asking about lifestyle/behaviour (for an analysis) or health problems17. Skinfold measurements18. Measures fat (coverage).

JUNE 2013

16) Using practical examples, describe three different characteristics of skilful movement (3)

Practical examples showing:1. (Efficiency) eg serve was efficient in tennis without wasting energy2. (Pre-determined) eg knowing what you want to do before you pass the ball3. (Co-ordinated/agile) eg linking the movements together/co-ordinated for a smooth discus throw or eg a bicycle kick in football completed successfully4. (Fluent) eg movement of trampoline routine shows flow/smooth movements5. (At speed) eg the volleyball player gets to the ball quickly6. (Aesthetic) eg the smash in badminton looked good or making a dive look effortless7. (Good technique) eg the netball shot showed good shooting technique8. (Controlled) eg the tackle in rugby took the player down within the rules9. (Confidence) eg the goalkeeper was confident in winning the ball when tackling the player

10. (Skilful movement is learned) eg the required footwork is learned to effectively perform the shot putt11. (Consistent) eg the tennis serve is nearly always in12. (Creativity) eg18) Other than health screening, identify and explain three different ways to test a persons readiness for exercise (6)

19) Explain why it is important to cool down after physical activity (4)

1. (To speed up) remove or get rid of lactic acid or waste products2. Decreases/ prevent risk of injury or pulling a muscle3. Decreases/ prevent risk of muscle soreness or cramp or stiffness or relaxes muscles4. Prevent blood pooling5. Prevent feeling tired or fatigued/ recover quicker6. Gradually decrease heart rate/blood pressure/maintain blood pressure7. Gradually decrease body temperature8. Gradually decrease breathing rate9. To stop you feeling dizzy or faint or sick10. Psychological benefits or makes you calm down or lowers anxiety.

22) Using practical examples, describe why speed and strength are important components of fitness in physical activity (4)

(speed)1. Have good reactions/be able to respond quickly or to be able to run/move fast to catch someone or to chase after something or to be able to get jobs done quickly/efficiently2.Eg To run quickly and win a sprint race.

(strength)3. To be able to lift or carry effectively or to be able to overpower an opponent or to be able to support your body weight well4. Eg To lift the heaviest weight in a power-lifting competition.

24) Explain why activities like pilates and yoga can be effective exercise techniques for a healthy lifestyle (4)

1. Good for (overall/holistic) fitness/keeps you active2. Good for muscular endurance3. Suitable for all ages/abilities/both sexes4. Is (usually) a safe way of exercising5. Can be done at own pace/is non-competitive6. Can be done at home/no need for expensive/complex equipment7. Can be good for core/strength/power8. Good for agility or co-ordination or balance9. Keeps you supple or flexible/ stretches muscles10. Prevents injury11. Good for the mind/mental health/(yoga) has spiritual dimension/keeps you positive or happy or enjoyable/relaxed/less stressed12. Can be sociable/can make friends.

JUNE 2014

18) Using practical example, describe how three characteristics of skilful movement can be used to judge the quality of performance (6)

Six marks for six from:

1. e.g. no wasted energy when hitting a ball in cricket2. - shows level of efficiency/economic/effortless3. e.g. the trampolinist knows her routine well before she starts4. – shows that movement is pre-determined5. e.g. the volleyball player can jump and ‘spike’ successfully6. – shows movement is coordinated/good timing7. e.g. the rugby player picks up the ball and passes in one flowingmovement8. – shows that movement is fluent/fluid/smooth9. e.g. the basketball player shoots the ball using the correct techniquethat looks good10. – shows how aesthetic the movement is11. e.g. a rugby player can disguise a pass12. – shows being creative13. e.g. a netball player shows the correct shooting technique14. – shows how successful/accurate/good technique the skill is15. e.g. a tennis player controls a smash that goes in16. – shows how controlled the skill is17. e.g. a lacrosse player passes with speed18. – shows whether the skill can be performed at speed19. e.g. a squash player serves well every time she serves20. – shows how consistent the skill is21. e.g. a gymnast learns a new technique of somersault22. – shows how well learned the skill is23. e.g. a hockey player shows confidence when shooting at goal24. – shows how confident the player is

22) Flexibility is a component of fitness. Identify four other components of fitness (4)

Four marks for four from:1. Cardiovascular endurance/cardiovascular fitness or stamina2. Muscular endurance3. Speed4. Strength5. Agility6. Power

INFORMED DECISION MAKING

SPECIMEN PAPER

21) Describe an occasion when correct carrying technique will reduce the chance of injury during or preparing for a physical activity (2)

- Bending legs / use of large muscle groups- Keeping back straight / protecting the back muscles- When lifting / carrying in the sports hall- Do not lift / carry unless necessary- Enlist the help of others / use lifting / carrying equipment

22) Describe the difference between aerobic and anaerobic exercise, giving an example of each (4)

Aerobic:

- Cardiovascular fitness / heart, blood and blood vessels- Involves oxygen- Ability to work for long period of time- Examples e.g interval / fartlek / circuit etc

Anaerobic:

- Ability to work at high intensity- For a short period of time- Without oxygen- Examples: sprinting. Sprint swim

24) Choose the role of either participant, leader or official and describe how you might reduce risks and injuries to yourself in that particular role (4)

- correct clothing- personal protective clothing- follow health and safety- Lift, carry and place equipment safety procedures- Participate at the right level- Warm up and down- Keep fit and healthy

26) Exercise is important in maintaining an active, healthy lifestyle. Describe a warm up exercise. Explain the importance of a warm up when exercising (4)

- To improve skills and techniques- To increase flexibility- To improve the speed of movement- To improve strength of muscular contraction- To reduce injury

27) State three long term benefits of training on a performer’s well being (3)

- Feel better about yourself- Feel better about the way you look- Feel better within yourself- Cope better with stress- More likely to be fit and healthy- Body systems work better

JANUARY 2010

21) Describe the training method of plyometrics. What type of physical activities is plyometrics particularly good for (4)

- Plyometrics involves bounding / hopping- Jumping / in depth jumping- When athlete jumps onto and off boxes- Muscles have to work concentrically (jumping)- And eccentrically (landing)

- Important that the muscles are warm- This is very strenuous and need reasonable amount of fitness

Type of Activity (1 mark)

- Dynamic strength- Speed- Power- Throwing- Jumping

24) Give four ways in which a participant in a physical activity might minimise the risk of injury (4)

- Correct footwear / clothing- Personal protective equipment- Follow health and safety procedures- Lift and carry equipment correctly- Exercise to correct standard- Warm up and cool down- Correct technique- Stop / cease activity

MAY 2010

18) Other than frequency, what are the other components of the FITT principle?

Three marks for:1 Intensity2 Time3 Type4 Tedium

19) To help with the management of stress in physical activities.

Four marks max. One mark for each correct response (Max of two marks without practical examples).

1 Relaxes you/takes away pressure2 Practical example, eg controlling anxiety in a tennis game3 Keeps you calm/‘chilled’/lowers arousal/controls arousal/positive self-talk4 Practical example, eg calms you down before performing a gymnasticsfloor routine5 Therefore do not get carried away/over-excited/more angry6 Practical example, eg less angry when someone fouls you in hockey7 Can make decisions more effectively/makes you more confident8 Practical examples, eg a cricket captain can set a field calmly andeffectively9 Less likely to be physically abusive/violent10 Practical example, eg will not retaliate if punched in rugby11 Less likely to make inflammatory comments/avoid criticising others12 Practical example, eg no back-chat to ref in football

13 Be able to see other people’s point of view/weigh things up morerationally14 Practical examples, eg can see why another player in netball is angrybecause you have fouled them15 Focussing/will not miss important cues/hearing the whistle/officialsdecisions that might lead to foul play/to ignore the crowd/makes youwork harder (on what is important)

JANUARY, 2011

The main training principles are overload; specificity; progression and reversibility. Describe three of these training principles and give a practical example for each. (6)

Six marks for six from: One mark max for description One mark max for practical example/equivalent

Overload: Work harder than normal/puts body under stress/adaptation will follow/comes about by increasing frequency/intensity/duration. Eg Lifting heavier weights

Specificity: Training should be particular/relevant to needs/relevant energy system used/relevant muscle groups used. Eg choosing main muscle groups used in activity to train for strength.

Progression: (Gradually) becomes more difficult/demanding/challenging/once adapted then more demands on body (suggest time) Eg Doing more repetitions of sprints at each training session

Reversibility: Performance/fitness can deteriorate if training/exercise stops/decreases. Eg If you stop endurance training your stamina will reduce in time.

Describe ways in which you might reduce the potential risks in outdoor, adventurous activities. (5)

Five marks for five from: 1 Activity supervised/qualified instructor/go with someone else/being trained/know what you are doing 2 Correct clothing/footwear/shoes/properly fastened clothing/fits well 3 Personal protective equipment/the right equipment 4 Wear sun tan lotion 5 Risk assessment/knowledge of risks of activity 6 Follow health and safety procedures/take first aid kit/regulation of activity/safety briefing 7 Check equipment (for faults) 8 Take the climate/weather/environment/surfaces into account (when planning/continuing)/keep track of where you are/checking the area 9 Activities suitable for the age/ability/experience of the participants 10 Lift and carry equipment correctly 11 Exercise/compete at appropriate level/don’t overdo it

12 Warm up/cool down/stretching exercises 13 Correct technique/skills 14 Take telephone/tell someone where you are going 15 Cover any cuts/abrasions (with a plaster) 16 Rehydration/eat (regular) snacks

Describe four ways in which continuous training can improve performance in physical activities. (4)

Four marks for four from:

Improves fitness/stamina/(cv)endurance/you can keep going/increases energy levels Can assist weight control/weight loss Decrease in fatigue/less need for rest Increase tolerance to lactic acid

Emulates/duplicates the ‘real game’ situation/prepares for competition Reduces resting heart rate Increases heart efficiency/or adaptations identified (other than reducing resting heart

rate) Improved efficiency of vascular shunt

Increases lung efficiency/better use of O2/or adaptations identified Increases muscular efficiency or adaptations identified Reduces blood pressure Reduces risk of health problems/or examples of these problems

MAY, 2011

Identify the four components of the FITT principle of training.

4 marks for 4 from: 1. Frequency 2. Intensity 3. Time 4. Type

Identify five potential hazards that may be found in a fitness centre.

5 marks for 5 from: 1. Poorly maintained / faulty / broken / unclean equipment 2. Equipment / wires (trip hazard) that are obstacles/gets in the way/improperly housed / blocked fire doors 3. Falling equipment/weights/unstable 4. Floor slippy/rough/uneven / dirty / water / hard floor 5. Litter/discarded objects/bags 6. Improper use of the equipment/lifting too many weights/overdoing the exercise / lack of knowledge 7. Electrical equipment 8. Crowded area/too many people/other participants 9. Clothing/improper footwear/jewellery/loose hair 10. Door handles / radiators / fixtures and fittings (other than activity equipment) / walls 11. Air conditioning / heating problems / too hot / too cold 12. Swimming pool water

JANUARY 2012

Plyometrics and weight training are two ways of exercising to improve fitness.Describe both of these training methods. (6)

1. Plyometrics involves bounding/hopping / jumping/depth jumping2. When the athlete jumps onto and off boxes3. Muscles have to work concentrically (jumping up)4. (and) eccentrically (landing)5. Usually working the leg muscles6. Important that the muscles are warmed and stretched before attempting this type of training7. This type of training is very strenuous on the muscles / joints

4 marks sub-max for weight training8. This involves lifting (different) weights9. Can involve machines or free weights10. Weights provides resistance/makes you work hard11. Involves repetitions/sets12. Important that a warm up takes place (if not given for plyometrics)13. Targets specific muscle groups14. Is a type of interval training/enables recovery / mainly anaerobic15. This type of training is very strenuous on the muscles and joints (if not given for plyometrics)

Describe, using practical examples, the following training principles: overload; specificity; progression. (6)

(Overload)1. Work harder than normal/puts body under stress/adaptation will follow/comes about by increasing frequency/intensity/duration.2. Eg Lifting heavier weights.

(Specificity)3. Training should be particular/relevant to needs (Do notaccept specific on its own without explanation)/relevant energy system used/relevant muscle groups used / specific sport or specific area of the body.4. Eg choosing main muscle groups used in activity to train for strength.

(Progression)5. (Gradually) becomes more difficult/demanding/challenging/once adapted then more demands on body.6. Eg Doing more repetitions of sprints at each training session.

Describe how good personal hygiene can help to avoid minor infections when participating in physical activities. (4)

1. Wash your hair regularly2. Keep nails short/cut (to avoid infection from dirt)3. Keep your nails clean (to avoid infection/passing on infection)4. Wash your skin/hands/shower (after activities to avoid infections) / wash your feet (to avoid infections)5. Dry your feet (to avoid picking up (fungal) infections)6. Shower before swimming to avoid taking dirt/infection into the pool7. Wash your clothes/change your clothes / underwear/change your socks.8. Cover or clean cuts or abrasions / to form a barrier / infections against spreading infection

JUNE 2012

17) Give three short term effects of physical activity on the respiratory system (3)

3 marks from: 1. Increase in breathing rate / faster or heavy breathing/ out of breath/ shortness of breath 2. Increase in tidal volume/ increase (slight) in residual volume 3. Increase in minute volume 4. Increase in oxygen uptake/ gaseous exchange

18) The FITT principle for exercise and training identifies that frequency, intensity, time and type are important factors. Describe how you would plan an exercise programme by using these factors of the FITT principle (4)

4 marks from: 1. (Frequency) – how often / eg the number of training sessions each week 2. (Intensity) – how hard / eg create a training zone / how hard the performer trains / how much weight they are lifting 3. (Time) – How long / the length of time you train/ The duration that the training takes up / 20+ minutes for aerobic exercise/ the number of reps 4. (Type) – This must be chosen that suits the needs of or relevant to the performer eg a games player would have anaerobic/sprinting work as well as aerobic / continuous training

JANUARY 2013

16) Intensity is one of the elements of the FITT principle. Identify the other three elements of the FITT principle (3)

Three marks for three from:1. Frequency2. Time3. Type

25) Decribe an exercise programme which includes the training principles of: overload, specificity, progression and reversibility (6)

(Overload) Work harder than normal/puts body under stress/adaptationwill follow/comes about by increasing frequency/intensity/duration Eg Lifting heavier weights.

(Specificity) Training should be particular/relevant to needs(Do not accept specific on its own withoutexplanation)/relevant energy system used/relevant muscle groups used Eg choosing main muscle groups used in activity to train for strength.

(Progression) (Gradually) becomes more difficult/demanding/challenging g/once adapted then more demands on body Eg Doing more repetitions of sprints at each trainingsession.

(Reversibility)

Performance can deteriorate

JUNE 2014

17) Describe fartlek training and identify two ways it can improve fitness (4)

Four marks for four from:2 marks max for description:1. Known as speed play/ variation of speed / moving at different speeds2. [Variety of activities] a mixture of different types of activities or crosscountry running with sprint activities or e.g. cross country runningand sprinting 100m or different terrains3. [Short and long] Includes short and long distance work / running /walking or different intensities or aerobic and anaerobic work2 marks max for benefits:4. Improves aerobic capacity or (cardiovascular)endurance / stamina orincrease in oxygen to muscles5. (as well as) Improves anaerobic capacity6. More tolerant/resistant/effective removal of lactic acid7. Improves muscular endurance / go for longer / do more without tiring8. Improves speed9. Improves power/strength

20) Describe two features of circuit training as a method of training. How would you use the fitness principles of overload, specificity and progression when planning circuit training? (5)

Five marks for five from:Sub max two marks for description of features:1. Series/variety of /multiple exercises or exercises/activities arranged ina particular order or stations of exercises2. Main muscle groups should be separated at each station/exercise3. Involve exercise such as press-ups etc. or with apparatus or with skillsor examples of exercises4. Repetition /reps of exercises5. Uses (mostly) the body as resistance6. Each station is timed7. There is a rest period between each stationSub max three marks for application of fitness principles:8. (Use of Overload): Work/get harder than normal/puts body under stress/adaptation willfollow/comes about by increasing frequency/intensity/duration. E.g. Doing more reps at each station9. (Use of Specificity): Training should be particular/relevant to needs/relevant energy systemused/relevant muscle groups used or relevant to type ofactivity/sport/skill. E.g. choosing main arm muscle groups used in activity to train for armstrength.10. (Use of Progression): (Gradually) becomes more difficult/harder/demanding/challenging/onceadapted then more demands on body E.g. Trying to complete the circuit in a shorter time or spending moretime at each station

25) Using practical examples, explain how you might reduce the risk of injury when performing physical activities outdoors (6)

Six marks total.Indicative contentPossible situations that could be referred to are: Outdoor swimming pool Playing field Artificial outdoor area Court areas Outdoor adventurous areas

Practical examples of reducing risks might include:1. Activity supervised qualified instructor / go with someone else codes of behaviour2. Correct clothing footwear/shoes/properly fastened clothing / fitswell3. Personal protective equipment/ the rightequipment Gum shield / helmet etc.4. Risk assessment Follow health and safety procedures Follow rules/no jewellery Remove litter/leaves/faeces5. Check equipment for faults Regular maintenance6. Take the climate/weather /environment /surfaces into account (when planning/continuing)/ keep track ofwhere you are appropriate pitch or surface7. Activities suitable for the age/ability/experienceof the participant8. Lift and carry equipment correctly9. Exercise/compete at appropriate level orfitness don’t overdo it10. Warm up/cool down stretching exercises11. Use correct technique/skills12. Take telephone tell someone where you are going13. Cover any cuts / abrasions with a plaster Carry first aid equipment or have a first aideror qualified person on hand