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Cycling Race Fitness Revision Worksheet

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Cycling Race Fitness Revision Worksheet

Use the race-day situations to revise fitness components, training methods, intensity and the FITT principle. Answer every question; where asked, explain your reasoning.

Race-day fitness

1.During a cycling race, Harrison makes a powerful, explosive effort to get up to speed from the start line. Which fitness component is most directly involved?

Muscular power
Flexibility
Aerobic endurance
Body composition

2.Nikau rides steadily for 40 minutes. Which health-related fitness component is most important for sustaining this effort?

3.Oliver weaves through a series of cones, changing direction quickly while staying in control. Name the main skill-related fitness component being tested and give one reason.

4.Which option lists only health-related components of fitness?

Cardiorespiratory endurance, muscular strength, flexibility, muscular endurance
Agility, balance, coordination, reaction time
Speed, power, agility, balance
Reaction time, speed, flexibility, coordination

Training choices and intensity

5.FITT is a framework for planning exercise. Write what each letter stands for and explain why changing one FITT factor can help a cyclist progress safely.

6.Harrison wants to improve aerobic endurance. Which session is an example of fartlek training?

A continuous ride that alternates faster efforts and easier recovery at varied points
A set of heavy lifts with long rests
Repeated jumps from a low box
A series of static stretches held for 30 seconds

7.Which option lists two training methods?

Circuit training and interval training
Touching your toes and drinking water
Cycling and putting on a helmet
Stretching and tying shoelaces

8.Name two ways to monitor exercise intensity. Include one numerical method and one method based on how hard exercise feels.

9.A cyclist has finished a gentle warm-up and is about to begin harder efforts. Which stretching approach is generally most suitable before the activity?

Dynamic movements that take the joints through a controlled range
Long static holds for every muscle
No warm-up or movement at all
Partner-assisted stretches forced to the limit

Apply your knowledge

10.Match each race situation to its main fitness component: (A) a short, fast sprint to the finish; (B) a steady 30-minute ride; (C) quick direction changes around cones; (D) producing strong pedal strokes against resistance. Components: speed, aerobic endurance, agility, muscular strength.

A. Short, fast sprint to the finish
B. Steady 30-minute ride
C. Quick direction changes around cones
D. Strong pedal strokes against resistance

Muscular strength
Agility
Speed
Aerobic endurance

11.Plan a five-minute warm-up before a cycling skills session. Give an activity, its time, how you would keep its intensity appropriate, and the type of movements included. Use the FITT ideas that apply to this short plan.