📚 Part 1: Multiple Choice

1. Which of the following is NOT one of the six key fitness components?

Cardiovascular endurance

Muscular strength

Flexibility

Hand–eye coordination

2. Which component is most important for a long-distance rower?

Cardiovascular endurance

Agility

Muscular strength

Flexibility

3. Which exercise primarily develops muscular endurance?

One-rep max deadlift

Plank holds for time

100 m sprint

Static yoga pose

4. Check all that apply: Which activities rely heavily on agility?

Rugby sidestep and change of direction

Marathon running

Netball dodging and quick cuts

Olympic weightlifting

🧠 Part 2: Matching — Match the activity to its primary fitness component

Draw a line from the activity (left) to the most relevant fitness component (right).

A. 100 m sprint

B. Marathon / long-distance run

C. Powerlifting (max lifts)

D. Yoga stretch sequence

E. Repeated push-ups (timed sets)

F. Shuttle run / court change of direction

1. Flexibility

2. Muscular strength

3. Agility

4. Cardiovascular endurance

5. Muscular endurance

6. Body composition

✏️ Part 3: Short Answers & Reflection

5. List the six key components of fitness.

6. Choose a sport you play or follow (e.g., rugby, netball, rowing). Which two components would you prioritise to improve performance? Explain briefly.

7. Set one specific short-term (4-week) goal related to a fitness component. State the component, your measurable goal, and one action you will take this week to start.