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US 20159 Elements Assessment

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Name:Date:

US 20159 Elements Assessment

Use the case study and training-plan table to answer all questions. Apply physical education terminology and justify your decisions. Assume Maia is healthy and has no injury or medical restrictions.

Case study: Maia’s 3 km goal

Maia has six weeks to prepare for a 3 km community fun run. At present, she exercises once a week and can jog continuously for 10 minutes. She wants to build cardiovascular endurance without increasing her risk of injury. A coach suggests two or three non-consecutive training sessions each week, with easy and challenging efforts rather than hard training every day.

Weeks

Sessions per week

Easy session

Longer session

1–2

15 min, comfortable pace

20 min, jog/walk as needed

3–4

2–3

20 min, comfortable pace

25 min, jog/walk as needed

5–6

2–3

20–25 min, comfortable pace

30–35 min, jog/walk as needed

Part A: Understand the elements

Show that you can identify training principles and connect them to Maia’s goal.

1.Which statement best describes the purpose of a training programme?

To exercise as hard as possible at every session
To use planned activity to develop performance towards a goal
To avoid all tiredness during physical activity
To train only one fitness component in every session

2.Write out FITT and explain what each letter means. Give one example of a FITT choice Maia could make for her training.

3.Match each training principle to its description: specificity, overload, progression, or reversibility. Descriptions: A. Training effects may be lost when training stops. B. The body must work harder than usual to adapt. C. Training should relate to the activity or goal. D. The training challenge should increase gradually.

Specificity
Overload
Progression
Reversibility

The training challenge should increase gradually (D).
Training should relate to the activity or goal (C).
Training effects may be lost when training stops (A).
The body must work harder than usual to adapt (B).

4.Select the three components of physical fitness that are relevant to Maia’s preparation for a 3 km run.

Cardiovascular endurance
Flexibility
Muscular endurance
Shoe colour
Reaction to spoken instructions

5.Explain one difference between aerobic and anaerobic activity. Give a suitable example of each.

6.Maia plans a 10-minute brisk walk and gentle jogging before a session, then an easy walk and light stretches afterwards. Explain the purpose of the warm-up and cool-down.

Part B: Evaluate and improve the plan

Use details from the case study and plan table. Explain your thinking rather than giving one-word answers.

7.Identify one training method that would suit Maia’s goal. Explain how it could help her build the endurance needed to complete a 3 km run.

8.Use the table to describe two ways the programme applies progression and overload. Then explain why increasing every session sharply would be a poor choice.

9.Explain how specificity appears in Maia’s plan. Name one change that would make the training less specific to her 3 km goal.

10.Choose two safety considerations Maia should use during her six-week programme. Explain how each one supports safe training.

11.Suppose Maia stops training for several weeks after the fun run. Which training principle explains why some fitness gains may decrease? Explain your answer.