1.

Flexibility training is an important component of a training programme. Define flexibility. PNF (proprioceptive neuromuscular facilitation) is one type of flexibility training. Use examples from sport to describe PNF stretching.
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2.

A performer carries out a number of fitness tests. The table gives the results of some of these tests. Component of Fitness Test Result Evaluation by comparison with norm tables HIGH VERY GOOD GOOD AVERAGE POOR

Aerobic Capacity Strength Endurance Elastic Strength Maximum Grip Strength Hamstring Flexibility (a)

PWC170 test Abdominal Curl Conditioning test Vertical jump test Test A Test B

PredictedVO2 max = 50 ml/kg/min Stage 6 37 cm 31 kg 15 cm

Identify Tests A and Test B. Describe the method for the PWC170 test used to measure aerobic capacity.
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(b)

Identify and explain four physiological factors related to the heart and skeletal muscle that enable the performer to score so highly on the aerobic capacity test.
[4]

(c)

Describe two types of stretching that could be used to develop flexibility. Explain the physiological changes to skeletal muscle and connective tissue after flexibility training
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Clayesmore School

3.

The purposes of flexibility training is to improve or maintain the range of movement over which muscles can act and joints can operate. Selecting either the hip or shoulder joint, give examples of types of flexibility exercises in an activity of your choice. Describe the types of training that can be used to increase the range of movement in that joint. What are the benefits of flexibility training to a performer in the adoption of a balanced, active and healthy lifestyle?
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1.

5 marks in total Must use practical examples 1. 2. 3. 4. 5. 6. Definition range of movement around a joint Performer/partner moves a joint/muscle to just beyond its resistance point/normal range. performer performs an isometric contraction/against resistance. performer holds the stretch for 6 seconds/longer than 6 seconds performer relaxes muscle and stretches again performer usually achieves a greater range of movement in the second stretch
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2.

(a)

5 marks in total

2 marks 1 2 test A = hand grip dynamometer test B = sit and reach

3 marks in total sub max 3 marks 1 2 3 4 5 6 7 measure heart rate/using a heart rate monitor cycle (ergometer)/exercise bike subject pedals at (three) consecutive / progressive workloads until heart rate (at that intensity) reaches a steady state first intensity sets heart rate at 100-115bpm / second at 115-130bpm / third at 130-145 bpm / (three) progressive heart rates a heart rate (v exercise intensity) graph is plotted and used to predict the exercise intensity (that would set a heart rate of 170bpm)/max workload

(b)

4 marks in total Answers MUST be explained; Both heart and muscles must be addressed 3 max for either Heart Reason 1 large / strong heart / hypertrophy low resting heart rate / bradycardia larger stroke volume / (maximal) cardiac output Explanation able to contract with more force / contractility of myocardium improved/increased stroke volume/more blood/O2 pumped/greater efficiency greater efficiency at pumping blood / oxygen (to the working muscles)/exercise at lower heart rate more blood / oxygen pumped (per beat into the systemic circulatory system)/increased efficiency

2 3

Skeletal Muscle 4 large myoglobin stores more efficient transport of oxygen from the blood capillaries to the mitochondria/increase store of O2 (in muscles)/delays OBLA allows greater use of aerobic energy/ more ATP/less time spent on anaerobic respiration increases rate of glycogen / fat breakdown (making aerobic system more efficient) more fuel / potential energy available (to break down for ATP resynthesis / energy)/produce large amounts of ATP physiologically more suited to use oxygen/ aerobic / endurance work/greater fatigue resistance More blood/O2 available/increased gaseous exchange

5 6 7

many mitochondria high enzyme activity large stores of glycogen / fats

large number of slow twitch / type 1 muscle fibres Increased number of capillaries

(c)

4 marks in total 2 marks max for each type of stretching only two types to be given credit Sub max 2 (static stretching) 1 2 static stretching (an active stretch) involves a performer taking joint to a position beyond its point of resistance
3

Clayesmore School

3 4

(a passive stretch) uses a partner to move the joint to a position beyond its point of resistance position is held for 6+ seconds

(ballistic / dynamic stretching) 5 6 7 ballistic / dynamic stretching momentum is used to take a joint through its full range of movement involves swinging / circling / bouncing (PNF / proprioceptive neuromuscular facilitation) 8 9 10 11 PNF / proprioceptive neuromuscular facilitation Partner/performer takes joint to a position just beyond its point of resistance performs an isometric contraction (for 6-10 seconds) muscle is relaxed and stretched again

2 marks in total (muscle becomes longer because) 12 reflex mechanism of muscle spindle occurs at greater range of movement / muscle spindle becomes used to the length of the stretched muscle / stimulus to the stretch reflex is reduced / stretch reflex is increased Increased elasticity
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13

3.

(Types of flexibility exercises) 1. any appropriate stretches for muscles around the shoulder or hip joint (at least two examples) (if applied accurately to a sporting activity/technique)

(Types of flexibility training) 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. static stretching/active athlete moves into a position that takes the joint just beyond its point of resistance passive stretching partner moves athlete into a position that takes the joint just beyond its point of resistance soft tissue around joint is lengthened position held for minimum of 6 seconds ballistic stretching/dynamic athlete uses momentum to move a body part through its extreme range of movements (e.g.) using swinging leg/arm movements ballistic stretching should only be done by athletes who are already flexible PNF (Proprioceptive Neuromuscular Facilitation) stretching

Clayesmore School

13. 14. 15. 16. 17. 18.

the muscle undergoes an isometric contraction then muscle is relaxed seeks to inhibit the stretch reflex mechanism so that a greater stretch can be performed next time stretches should be repeated during session for maximum benefit at least three times a week better performed when muscles are warm/during warm up/cool down

(Benefits of flexibility training) 19. 20. 21. 22. 23. 24. increased resting length of soft/muscle tissue surrounding joint due to increased elastic properties muscle spindle adapts to new length reducing the stimulus to the stretch reflex reduces chances of injury application of increased range of movement to sport example (e.g. increase in stride length/follow through)
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