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Form: 9C
Aerobic Power Fitness component that is the ability of the body to use Maximal/sub-maximal
oxygen during physical exercise tests
Strength The weight that can be moved through a distance Isokinetic dynamometer
test
Power The product of the force and speed Vertical Jump Test
Flexibility The range of movement associated with specific joint Trunk Extension Test
systems.
9/02/2008
Section B - Fitness Components and Sport
Rowing Soccer
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.
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.
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.
9/02/2008
Section C - Training Method and Complete the following table.
Fitness Component
Training Explanation of Training Method Fitness Give an example of an exercise session at MHS involving
Method Component/s the respective training method.
trained 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
Aerobic base,
A warm up that lasts a minimum of 20 minutes at with other fitness Velodrome, Ski fields, Yarra River
Continuous sub-maximal intensity components
improved 20 km Bike rides (involvement), 5 km cross-country skiing
depending on (involvement), 2km rowing session (involvement)
activity
9/02/2008
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.
(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 - 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?
9/02/2008
Marking Criteria
Section B
Application of Fitness
Components to Sport
Section C
Understanding of
Training Methods
Section D
Understanding
Training Principles;
an Aerobic exercise
Session
HD1 HD2 D1 D2 C1 C2 P1 P2 S1 S2 BS
20 – 19 18 17 16 15 14 13 12 11 10 >9
9/02/2008