Year 10 Fitness Workbook

Name:

Date:

📚 Part 1: Knowledge & Understanding (Multiple Choice / Matching)

WALT: We are learning to identify components of fitness, training methods and energy systems.

Success criteria: I can name key components of fitness, match them to descriptions and select the correct energy system or training method for a given activity.

1. Which component of fitness best describes the body's ability to keep working during continuous exercise (for example, running 1 km)?

Muscular Strength

Cardiovascular Endurance

Flexibility

Power

2. Which energy system is the primary source of energy for a continuous run lasting more than 5 minutes (e.g., a 1 km run)?

ATP-PC System (Immediate Power)

Anaerobic Glycolytic System (Lactic Acid)

Aerobic System

3. Check all training methods that are effective for improving cardiovascular endurance:

Continuous training

Resistance training (heavy weights, low reps)

Fartlek training

Interval training (structured work/rest)

4. Match the component of fitness (left) with the correct description (right). Draw lines between the columns.

1. Cardiovascular Endurance

2. Muscular Strength

3. Flexibility

4. Power

A. Ability to move a joint through its full range

B. Strength combined with speed; explosive movement

C. Ability of heart and lungs to supply oxygen during exercise

D. Maximum force muscles can produce

✏️ Part 2: Application, Planning & Reflection (Short Answers)

WALT: We are learning to set SMART goals, plan training, and reflect on test performance.

Success criteria: I can write a SMART goal with measurable targets, plan a warm-up and training ideas, and reflect honestly on results.

5. My SMART goals

Long-term goal (specific & time-bound):

Short-term measurable goal (what you will do this month):

6. Planning: Describe a warm-up you will use before the Bronco Test and explain why each part helps (e.g., dynamic stretches, short accelerations).

7. After testing: Reflection (complete after your best attempt)

What went well? (two short points)

What could improve? (two short points and one action you will take)

8. Extension (for advanced learners): Outline a two-week progression to improve your Beep Test level. Include session type (e.g., interval/fartlek), one measurable target and how you will track progress.

Differentiation strategies: Provide choices of question complexity, allow extra time for written responses, or use peer-supported planning for students who prefer oral explanations.

Dyslexia-friendly reading options: Read questions aloud, provide printed copies with larger font and increased spacing, and use coloured overlays if helpful.