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Name: Arun

Form: 9C

MHS – Physical Education

Fitness Assignment
During the course of the ‘Fitness’ unit you should have developed a basic understanding of the following areas;
fitness components, testing for fitness components, methods of training and principles of training.
Use your knowledge of fitness, as well as library and internet resources, to complete this assignment. Some
suggested resources are listed below.

“Inside and Out” (in library)

“Live it Up” Text 2

Section A - Fitness Components and Fitness Testing

1. Complete the table below;

Fitness Component Definition Fitness Test

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

Local Muscular The ability of a muscle group to combine physical

Endurance output and to delay the onset of fatigue. Lactic acid Timed Sit-ups
levels are closely related to LME

Power The product of the force and speed Vertical Jump Test

Speed Where a performer is able to either move the whole

body as quickly as possible form points A to B, or 50m sprint test
move as body part as quickly as possible as the activity

Flexibility The range of movement associated with specific joint Trunk Extension Test

Section B - Fitness Components and Sport

Look at the photographs below of 4 different sports.

Cricket - batting Surfing

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

Fitness Component 1: Soccer -Power

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.

Fitness Component 2: Soccer - Speed

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.

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)

Consisting of short intervals of work and rest or Speed, power, Pool,

Short Interval recovery. It is used to allow for repeated high anaerobic
intensity work periods. capacity, agility 50m sprints, 5 seconds recovery

Speed, power, Pool,

Long Interval Consisting of long intervals of work and rest or anaerobic
recovery. capacity, agility 500m swim, 50 second recovery

Aimed to build strength, power or local muscle Power,

Weights endurance by exercising muscles or muscle groups Strength, Weights room – isotonic resistance training,
Training Local Muscle

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
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.

● Type of Exercise – Running

● Intensity – How hard you train

(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 (Show formula): 220 – 15 = 205

222 – Age = max heart rate

Training Heart Rate for aerobic exercise. (Show formula)

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?

Nick should train 2-4 times per week at minimum

Marking Criteria

Marking -5- -4- -3- -2- -1- -0-

Criteria Very High Mediu Low Very Not
High m Low Shown
Section A
Fitness Component
definition and choice
of appropriate Fitness

Section B
Application of Fitness
Components to Sport

Section C
Understanding of
Training Methods

Section D
Training Principles;
an Aerobic exercise

HD1 HD2 D1 D2 C1 C2 P1 P2 S1 S2 BS
20 – 19 18 17 16 15 14 13 12 11 10 >9