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neurologyYou need to know

• The World Health Organization defines health as a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity.
• Health includes physical, mental and social well-being rather than only being free from illness.
• Ill health means poor physical, mental or social well-being.
• Fitness is the ability to meet the demands of the environment.
• The level and type of fitness a person needs depend on the demands of the person's lifestyle, daily activities and sporting environment.
• A person with a sedentary lifestyle usually needs a lower level of fitness than a person with a highly active lifestyle.
• Exercise is planned, structured and repetitive physical activity carried out to improve or maintain health and fitness.
• Regular appropriate exercise can improve health by strengthening body systems, helping to manage body weight and lowering the risk of some diseases.
• Regular appropriate exercise can improve mental health by reducing stress and improving mood.
• Regular appropriate exercise improves fitness because training causes the body to adapt so that it can cope better with physical demands.
• A person can be healthy but not very fit if the person is free from illness but cannot meet high physical demands.
• A person can be fit but unhealthy if the person performs physical tasks well despite poor physical, mental or social well-being.
• Poor health can reduce fitness because illness or injury may prevent training and lead to lower fitness levels.
• A person can increase fitness despite ill health if the health problem does not stop the person from training.
• Good fitness can support good health because a fitter body usually copes better with physical stress and regular activity.
• Excessive or inappropriate exercise can damage health and reduce fitness by causing fatigue, injury or illness.
• Different sports and physical activities require different combinations of fitness components for effective performance.
• Agility is the ability to change direction quickly and under control.
• Balance is the ability to keep the body's centre of mass over its base of support.
• Static balance is the ability to maintain stability while stationary.
• Dynamic balance is the ability to maintain stability while moving.
• Cardiovascular endurance is the ability of the heart, lungs and blood vessels to supply oxygen to working muscles during prolonged exercise.
• Cardiovascular endurance is also called aerobic power because it depends on the body's ability to support aerobic respiration.
• Coordination is the ability to use different body parts together smoothly and efficiently.
• Flexibility is the range of motion possible at a joint.
• Muscular endurance is the ability of a muscle or muscle group to contract repeatedly without fatiguing.
• Power is the ability to apply force quickly.
• Power is also called explosive strength or anaerobic power.
• Reaction time is the time taken to respond to a stimulus.
• Strength is the ability of a muscle or muscle group to exert force against a resistance.
• Maximal strength is the greatest force that a muscle or muscle group can produce in a single voluntary contraction.
• Static strength is the ability to exert force without movement.
• Dynamic strength is the ability to exert force through movement.
• Speed is the ability to move the whole body or part of the body quickly.
• The importance of a component of fitness can be judged by analysing the movements and physical demands of a sport.
• Football requires agility because players must turn quickly while keeping control of the ball and reacting to opponents.
• Tennis requires coordination because performers must time movement of the feet, racket and eyes to strike the ball accurately.
• Skateboarding requires balance because performers must stay stable on a moving board and control changes in body position.
• Marathon running requires cardiovascular endurance because performers must sustain aerobic work for a long period.
• Gymnastics requires flexibility because many skills demand a large range of motion at the joints.
• Sprint running requires speed because performance depends on covering a short distance in the least possible time.
• Boxing requires power because effective punches depend on applying force rapidly.
• Maximal strength is less important in marathon running than cardiovascular endurance because marathon performance depends mainly on sustained aerobic effort.
• No sport depends on only one component of fitness because successful performance usually relies on several components working together.
• A fitness test is a standardised assessment used to measure a specific component of fitness.
• Fitness testing can identify strengths and weaknesses in a performer's fitness profile.
• Fitness testing can show a starting level of fitness before a training programme begins.
• Repeating the same fitness test over time can monitor improvement.
• Fitness test results can be used to set targets and inform training requirements.
• Fitness testing can show whether a training programme has been successful.
• Quantitative fitness test results can be compared with group norms or national averages.
• Fitness testing can motivate performers by making progress and goals more visible.
• Fitness testing can add variety to a training programme.
• A test that is not sport specific may have limited value for predicting performance in a particular sport.
• General fitness tests often fail to reproduce the exact movement patterns used in a sporting activity.
• Most fitness tests do not recreate the pressure and decision making of competitive conditions.
• Many fitness tests estimate fitness indirectly or use sub-maximal effort, so the results may be inaccurate.
• Some fitness tests have limited reliability because scores can vary between trials, testers or levels of performer motivation.
• Following the correct procedure increases validity because the test is more likely to measure the intended component of fitness.
• A valid fitness test measures the component of fitness it is supposed to measure.
• A reliable fitness test gives consistent results when repeated under the same conditions.
• Quantitative data in fitness testing are numerical results such as times, distances, levels and numbers of repetitions.
• Qualitative data in fitness testing are descriptive judgements about the quality of a performance rather than numbers.
• Fitness test results are usually recorded as quantitative data such as time, distance, level, repetitions or mass.
• The Illinois Agility Test measures agility over a course that requires repeated changes of direction.
• The Illinois Agility Test uses a 10 metre by 5 metre area with cones marking the sprinting and weaving route.
• The Illinois Agility Test begins with the performer lying face down before completing the course as quickly as possible.
• The Illinois Agility Test score is the total time in seconds, and a lower time indicates better agility.
• The Illinois Agility Test is most relevant to sports that require rapid changes of direction, such as football, rugby and netball.
• The Stork Stand Test measures balance by timing how long a performer can hold a one-legged stance.
• The Stork Stand Test requires the free foot to be placed against the inside of the supporting knee with the hands on the hips.
• The Stork Stand Test begins when the heel of the supporting foot is raised from the floor and ends when balance is lost.
• The Stork Stand Test score is the time held in seconds, and a longer time indicates better balance.
• The Stork Stand Test is most relevant to activities in which one-leg stability is important, such as gymnastics and dance.
• The Multi-Stage Fitness Test measures cardiovascular endurance with repeated 20 metre shuttle runs in time with bleeps.
• The Multi-Stage Fitness Test uses a flat 20 metre course, cones and a standard audio recording.
• The Multi-Stage Fitness Test ends when the performer can no longer reach the line before the next bleep.
• The Multi-Stage Fitness Test score is the final level and shuttle reached, and a higher score indicates better cardiovascular endurance.
• Multi-Stage Fitness Test scores can be compared with normative tables or used to estimate aerobic fitness.
• The Multi-Stage Fitness Test is most relevant to intermittent endurance sports such as football, hockey and basketball.
• The Wall Toss Test measures coordination by counting successful catches during repeated throws against a wall.
• The Wall Toss Test uses a wall, a tennis ball, a line marked 2 metres from the wall and a stopwatch.
• The Wall Toss Test requires the performer to throw the ball with one hand and catch it with the other for 30 seconds.
• The Wall Toss Test score is the number of successful catches completed in 30 seconds, and a higher score indicates better coordination.
• The Wall Toss Test is most relevant to sports that rely on hand-eye coordination, such as tennis and cricket.
• The Sit and Reach Test measures flexibility, especially in the hamstrings and lower back.
• The Sit and Reach Test uses a sit-and-reach box or ruler to measure how far the performer can reach forwards.
• The Sit and Reach Test requires the performer to sit with legs straight and feet against the box while reaching forwards without bouncing.
• The Sit and Reach Test score is the distance reached in centimetres, and a greater distance indicates better flexibility.
• The Sit and Reach Test is most relevant to activities that require a large range of movement, such as gymnastics and dance.
• The Sit-Up Bleep Test measures muscular endurance through repeated sit-ups performed in time with an audio signal.
• The Sit-Up Bleep Test uses a mat and an audio recording to control the pace of each repetition.
• The Sit-Up Bleep Test ends when the performer can no longer complete the sit-ups in time with the bleeps.
• The Sit-Up Bleep Test score is the total number of correctly timed sit-ups or the highest level completed, and a higher score indicates better muscular endurance.
• The Sit-Up Bleep Test is most relevant to activities that demand repeated core work over time, such as rowing and boxing.
• The Vertical Jump Test measures power by comparing standing reach height with jump reach height.
• The Vertical Jump Test uses a wall, chalk or a jump board to record standing reach and maximal jump reach.
• The Vertical Jump Test requires the performer to jump vertically with maximum effort after a quick dip of the hips and knees.
• The Vertical Jump Test score is the difference between standing reach and jump reach in centimetres, and a larger difference indicates greater power.
• The Vertical Jump Test is most relevant to sports that require explosive leg drive, such as basketball and volleyball.
• The Ruler Drop Test measures reaction time by recording how far a ruler falls before it is caught.
• The Ruler Drop Test uses a ruler held vertically with the zero mark level with the performer's thumb and forefinger.
• The Ruler Drop Test requires the ruler to be released without warning so the performer reacts rather than anticipates.
• The Ruler Drop Test score is the distance the ruler falls in centimetres, and a shorter distance indicates a faster reaction time.
• The Ruler Drop Test is most relevant to sports in which performers must respond quickly to a ball, an opponent or a start signal.
• The One Rep Max Test measures maximal strength by identifying the heaviest load that can be lifted once with correct technique.
• The One Rep Max Test uses a resistance exercise such as a bench press, leg press or deadlift.
• The One Rep Max Test requires progressively heavier lifts with rest between attempts until only one correct repetition can be completed.
• The One Rep Max Test score is the maximum mass lifted once, usually recorded in kilograms.
• The One Rep Max Test is most relevant to sports in which high force production is crucial, such as weightlifting and rugby.
• The 30 Metre Sprint Test measures speed by timing a maximal sprint over 30 metres.
• The 30 Metre Sprint Test uses a flat 30 metre track with marked start and finish points and timing equipment.
• The 30 Metre Sprint Test requires the performer to sprint maximally from the start line over the full 30 metres.
• The 30 Metre Sprint Test score is the time taken in seconds, and a lower time indicates better speed.
• The 30 Metre Sprint Test is most relevant to sports that depend on short bursts of pace, such as sprinting and football.
• The Handgrip Dynamometer Test measures grip strength by recording the force produced when the handle is squeezed.
• The Handgrip Dynamometer Test uses an adjustable dynamometer that must fit the performer's hand correctly.
• The Handgrip Dynamometer Test requires the performer to squeeze the device as hard as possible without using other body movement.
• The Handgrip Dynamometer Test score is the highest force reading, usually recorded in kilograms.
• The Handgrip Dynamometer Test mainly measures static strength and is most relevant to sports in which grip force affects performance, such as climbing and judo.
• The SPORT principles of training are specificity, progressive overload, reversibility and tedium.
• Specificity means a training programme must match the fitness components, muscle groups, skills and energy systems used in the sport or activity.
• Progressive overload means increasing training demands gradually so the body is forced to adapt and fitness improves.
• Progressive overload can be achieved by changing one or more FITT variables.
• Reversibility means fitness gains are lost when training stops or training intensity is reduced for too long.
• Tedium means repeating the same training repeatedly can cause boredom and reduce motivation.
• The FITT principles are frequency, intensity, time and type.
• Frequency is how often training sessions are completed in a given period, usually per week.
• Intensity is how hard the performer works during training and can be monitored with measures such as heart rate.
• Time is the length of the training session or the work interval.
• Type is the training method used and should match the fitness aim and sporting demands.
• The principles of training are used to improve fitness safely and effectively for a specific sporting goal.
• A marathon runner benefits from specific training that develops aerobic endurance and muscular endurance.
• A sprinter benefits from specific training that develops speed, power and anaerobic capacity.
• Increasing frequency, intensity or time too quickly raises the risk of injury, fatigue and overtraining.
• Failing to overload the body means fitness is unlikely to improve.
• Variety in training methods can reduce tedium and help a performer stay motivated.
• Rest and recovery are essential because the body adapts during recovery as muscles repair and energy stores are replenished.
• A training threshold is the minimum intensity needed to place sufficient stress on the body for fitness improvements to occur.
• A training target is a planned level of work, such as a target time, distance or heart rate, used to guide training.
• A training zone is a range of exercise intensity, often based on heart rate, that matches a specific training aim.
• Working within the correct training zone helps a performer train the appropriate energy system for the activity.
• The choice of training method must take account of the training purpose, current fitness level and need for recovery.
• Different training methods develop different components of fitness and suit different sporting demands.
• The most appropriate training method depends on the fitness needs of the performer and the demands of the sport.
• Circuit training involves completing a series of exercises at different stations.
• Circuit training can be made specific by choosing exercises that reflect the movements and components of fitness needed for the sport.
• The number of stations in a circuit affects the overall training volume and the range of muscles or skills trained.
• The work-to-rest ratio in a circuit affects whether the circuit places greater emphasis on aerobic endurance, muscular endurance or power.
• Increasing repetitions, reducing rest time or adding resistance makes a circuit more demanding.
• Circuit training requires enough space and appropriate equipment for each station to be completed safely.
• Circuit training can improve different components of fitness by altering the exercises, intensity and rest periods.
• Circuit training is versatile and easy to adapt for individuals or teams.
• Circuit training can be difficult to organise if space, equipment or supervision are limited.
• Continuous training is steady-state exercise performed at a constant rate without rests for at least 20 minutes.
• Continuous training mainly places aerobic demand on the body and is used to improve aerobic endurance.
• Continuous training is appropriate for activities such as long-distance running, swimming, rowing and cycling.
• Continuous training is easy to organise and requires little decision-making during the session.
• Continuous training can become repetitive and is less suitable for stop-start sports.
• Fartlek training varies speed, terrain and work-to-recovery ratio during one session.
• Fartlek training can develop both aerobic endurance and anaerobic capacity because the intensity changes throughout the session.
• Fartlek training is appropriate for sports such as football and hockey that involve frequent changes of pace.
• Fartlek training is flexible and can be completed without fixed timings or specialist equipment.
• Fartlek training can be harder to monitor accurately because the intensity changes continuously.
• Interval training alternates periods of hard exercise with periods of rest or lower-intensity recovery.
• High-intensity interval training is interval training performed at very high intensity with repeated recovery periods.
• Interval training can be adapted by changing the work interval, recovery interval, number of repetitions and intensity.
• Interval training can improve aerobic or anaerobic fitness depending on the work-to-rest ratio and exercise intensity.
• Interval training is appropriate for activities that require repeated bursts of effort, such as games sports and middle-distance running.
• Shorter rests or harder work intervals increase overload in interval training.
• Interval training allows high-intensity work to be completed in manageable repetitions.
• If rest periods are too short or intensity is too high, technique and performance may decline.
• Static stretching improves flexibility by holding a stretch still in a fixed position.
• A static stretch is held isometrically, usually for up to 30 seconds.
• Static stretching should use controlled technique and should not force a joint beyond its normal range of movement.
• Static stretching is appropriate for activities that require high flexibility, such as gymnastics and dance.
• Static stretching can increase range of movement around a joint.
• Static stretching does not develop aerobic endurance, strength or power, so it must be paired with other methods when those are the training goals.
• Weight training uses resistance such as free weights, machines or body weight to overload muscles.
• Weight training can be adapted to improve muscular strength, muscular endurance or power by changing the load, repetitions and speed of movement.
• Weight training should be specific to the movement patterns and muscle groups used in the sport.
• Safe lifting technique is essential in weight training to reduce the risk of injury.
• Spotters should be used when lifts are heavy or difficult to control safely.
• Weight training is effective for performers who need strength or power, such as rugby players and throwers.
• Weight training may require specialist equipment and poor technique can cause injury.
• Plyometric training uses explosive jumping and bounding exercises to increase power.
• Plyometric training uses a rapid eccentric contraction followed immediately by a powerful concentric contraction.
• During the eccentric phase of a plyometric movement, the muscle lengthens under tension as it absorbs force.
• During the concentric phase of a plyometric movement, the muscle shortens to produce an explosive action.
• Plyometric training is appropriate for sports that require explosive power, such as sprinting, basketball and volleyball.
• Plyometric training places high stress on muscles and joints, so performers need sound technique and adequate recovery.
• Plyometric training is not the best choice for beginners or for improving aerobic endurance.
• Training threshold is the minimum intensity of exercise needed to place enough stress on the body to produce a training effect.
• An estimated maximum heart rate is calculated by subtracting age from 220.
• The aerobic training zone is 60 to 80 per cent of maximum heart rate.
• Training in the aerobic zone mainly develops the ability to sustain prolonged exercise using aerobic respiration.
• The anaerobic training zone is 80 to 90 per cent of maximum heart rate.
• Training in the anaerobic zone mainly develops the ability to work at high intensity when energy demand cannot be met fully by oxygen.
• A target training zone is calculated by multiplying maximum heart rate by the chosen percentage written as a decimal.
• The type and intensity of training must match the fitness component and energy demands of the sport or activity.
• In circuit training, changing the work time, rest time and station content changes the fitness aim of the circuit.
• One repetition maximum, or one rep max, is the heaviest weight a performer can lift once with correct technique.
• One repetition maximum is found by identifying the heaviest load that can be lifted for one complete repetition.
• Weight-training intensity is measured as a percentage of one repetition maximum.
• Strength and power training usually uses more than 70 per cent of one repetition maximum, about three sets, and about 4 to 8 repetitions per set.
• Muscular endurance training usually uses less than 70 per cent of one repetition maximum, about three sets, and about 12 to 15 repetitions per set.
• Completing an appropriate warm-up before training raises muscle temperature and prepares the body for exercise, which reduces injury risk.
• Avoiding overtraining helps prevent injury because excessive training load can cause fatigue, poor technique and overuse injuries.
• Using an appropriate training load means choosing exercise intensity, duration and resistance that match the performer's fitness level.
• Wearing appropriate clothing helps prevent injury by allowing safe movement and reducing the risk of discomfort or overheating.
• Wearing appropriate footwear helps prevent injury by providing grip, cushioning and support.
• Taping or bracing can support a vulnerable joint or muscle and may reduce injury risk when used appropriately.
• Maintaining hydration helps prevent injury because dehydration increases fatigue and reduces physical and mental performance.
• Overstretching can damage muscles, tendons or ligaments by forcing a joint beyond its normal range of motion.
• Bouncing during stretching increases injury risk because ballistic movement can force muscles beyond a safe range of movement.
• Using correct technique, such as safe lifting technique in weight training, reduces unnecessary stress on muscles and joints.
• Rest and recovery time between sessions allow the body to repair, adapt and reduce the risk of overuse injury.
• High altitude training is a form of aerobic training used mainly to improve endurance performance.
• High altitude training takes place where lower air pressure means less oxygen enters the blood with each breath.
• Reduced oxygen availability at altitude makes aerobic exercise more demanding.
• The body adapts to altitude by producing more red blood cells to carry oxygen.
• An increase in red blood cells can improve oxygen transport when the performer returns to sea level.
• High altitude training can improve performance most in sports that depend heavily on aerobic respiration.
• High altitude training is usually less beneficial for performers in events that rely mainly on anaerobic energy release.
• A limitation of high altitude training is that performers may have to reduce training intensity because exercise feels harder in low-oxygen conditions.
• A limitation of high altitude training is that travel, cost and time away from normal facilities can disrupt training.
• High altitude training can cause illness or poor sleep in some performers, which can reduce its effectiveness.
• The benefits of high altitude training vary between performers, so it does not guarantee improved performance.
• The performance benefits of altitude training are temporary if the performer stops regular exposure to altitude.
• A training year is commonly divided into pre-season or preparation, competition or peak or playing season, and post-season or transition.
• Dividing the year into training seasons helps a performer reach peak fitness at the most important stage of competition.
• Pre-season focuses on building general aerobic fitness and the specific fitness needed for the sport before competition begins.
• Pre-season training often uses higher training volumes to develop the base of fitness needed for the season.
• The benefit of pre-season is that the performer enters competition physically prepared for the demands of the sport.
• Competition or peak or playing season focuses on maintaining fitness levels while performing and refining sport-specific skills.
• Training volume is often reduced during competition season so that the performer can recover between fixtures and remain close to peak condition.
• The benefit of competition season training is that fitness is maintained without creating excessive fatigue that could harm performance.
• Post-season or transition focuses on rest and light aerobic activity to maintain a basic level of general fitness.
• The benefit of post-season is that the performer can recover physically and mentally after a demanding competitive period.
• Maintaining some activity during post-season reduces detraining compared with complete inactivity.
• The balance between fitness work, skill work and recovery in each season should match the demands of the sport and the needs of the performer.
• A warm-up is a series of activities completed before exercise to prepare the body and mind for performance.
• A cool-down is a series of activities completed after exercise to help the body recover gradually towards its resting state.
• An effective warm-up includes gradual pulse-raising activity, stretching, skill-based practices and mental preparation.
• An effective cool-down includes gentle activity that keeps breathing rate and heart rate elevated, a gradual reduction in intensity and stretching.
• Gradual pulse-raising activity raises heart rate, breathing rate and body temperature before the main activity starts.
• A higher muscle temperature makes muscles more pliable and able to contract more efficiently.
• Warm-up activity increases blood flow and the amount of oxygen delivered to the working muscles.
• Dynamic stretching is usually used in a warm-up because movement-based stretches increase range of movement while preparing joints and muscles for exercise.
• A greater range of movement at the joints allows skills to be performed more effectively through a full range of motion.
• A warm-up should increase intensity progressively so that performers move safely from rest to full pace.
• Skill-based practice in a warm-up rehearses the movement patterns and techniques needed in the activity and familiarises performers with the task.
• Sport-specific drills in a warm-up should match the demands of the activity, such as emphasising explosive actions for sprinting or flexibility and controlled movement for gymnastics.
• Mental preparation in a warm-up improves focus, confidence and readiness to perform.
• An effective warm-up reduces injury risk because muscles, tendons and joints are less likely to be strained when they have been prepared for exercise.
• A cool-down should begin immediately after exercise with low-intensity movement such as walking or light jogging.
• Maintaining elevated breathing rate and heart rate during the early stages of a cool-down helps keep blood flowing through the muscles.
• Continued blood flow during a cool-down helps remove waste products such as carbon dioxide and lactic acid from the muscles.
• A gradual reduction in exercise intensity allows heart rate and breathing rate to return towards resting levels in a controlled way.
• Static stretching is commonly used in a cool-down and involves holding stretches on the main muscles used in the activity.
• Stretching during a cool-down can help muscles relax and reduce stiffness after exercise.
• Cooling down helps the body recover and can reduce the severity of delayed onset muscle soreness.
• The content of a cool-down should be matched to the activity performed so that the movement and stretches target the muscles used most.

• Explain how health, fitness and exercise are related in a given sporting scenario.
• Identify the components of fitness most important for success in a named sport or activity.
• Justify why a selected component of fitness is needed or less important in a named sporting context.
• Select the most appropriate fitness test for a named component of fitness and performer.
• Describe the equipment, set-up, procedure and scoring method for a named fitness test.
• Interpret fitness test scores recorded in seconds, levels, centimetres, repetitions or kilograms.
• Classify fitness-testing evidence as quantitative or qualitative data.
• Compare fitness test results with norms or previous scores to judge strengths, weaknesses and progress.
• Evaluate the validity, reliability and sport specificity of a named fitness test.
• Apply the SPORT and FITT principles to design or improve a training programme.
• Select and justify the most appropriate training method for an aerobic, anaerobic, strength, power, flexibility or muscular endurance goal.
• Explain how changing work time, rest time or station content alters the fitness aim of a circuit.
• Calculate maximum heart rate using 220 minus age.
• Calculate aerobic and anaerobic training zones from maximum heart rate.
• Apply training thresholds, targets and zones to match training intensity to the demands of a sport.
• Calculate weight-training loads from one repetition maximum for strength, power or muscular endurance training.
• Analyse how warm-up, hydration, technique, clothing, footwear and recovery reduce the risk of injury.
• Evaluate the benefits and limitations of high altitude training for different sporting performers.
• Apply the characteristics and benefits of pre-season, competition season and post-season to a named sport.
• Select and justify suitable warm-up and cool-down activities for a named physical activity.