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Foundations of Fitness

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Foundations of Fitness

Use the training scenario and your knowledge of fitness to explain, apply and evaluate key ideas. For written responses, support your ideas with specific examples.

Fitness in practice

A group is planning a four-week fitness programme for a community fun run. Their starting week is shown below.

Day

Activity

Duration

Monday

Jogging at an easy, steady pace

20 minutes

Wednesday

Body-weight circuit: squats, press-ups and lunges

25 minutes

Friday

Jogging with short faster intervals

20 minutes

Sunday

Rest or gentle walk

Optional

1.Which fitness component is most directly developed by Monday’s steady jog? Explain briefly why.

2.Match each health-related fitness component with its best description.

Cardiovascular endurance
Muscular strength
Flexibility
Body composition

The range of movement available at a joint
The ability of the heart and lungs to supply oxygen during sustained activity
The greatest force a muscle or muscle group can produce
The relative proportions of fat, muscle, bone and other tissues in the body

3.Which two activities in the starting-week plan most directly train cardiovascular endurance?

Monday’s steady jog and Friday’s interval jog
Wednesday’s body-weight circuit and Sunday’s rest
Wednesday’s circuit and Monday’s steady jog
Sunday’s optional walk and Wednesday’s circuit

4.True or false: To improve fitness safely, a person should increase training demands gradually rather than suddenly doubling the duration and intensity of every session.

TrueFalse

5.The Wednesday circuit includes squats, press-ups and lunges. Name one fitness component it is likely to develop and explain how one exercise helps.

6.The FITT principles stand for frequency, intensity, time and . Fill in the missing word.

7.Suggest one realistic change to the starting-week plan that could help a beginner prepare for the fun run. Explain how your change supports safe, effective training.

8.After exercising with others, someone feels more energised and enjoys talking with the group. Identify one dimension of hauora that may be supported by each outcome: feeling energised, and connecting with the group.

9.Why is body composition only one part of fitness, and why would it be unhelpful to judge a person’s overall health or fitness from appearance alone?

10.Write a sample SMART goal for a beginner aiming to improve cardiovascular endurance over four weeks. Include what they will do, how often, and how they will track progress.