WorksheetsUnit 3: Fitness Testing and Training
Total questions: 23
Worksheet time: 12mins
Provide a definition of excellence for a chosen sport in relation to specific fitness testing or training activities. Which definition best fits this instruction?
Consistently meeting or exceeding sport-specific fitness testing standards and demonstrating training outcomes that transfer to superior competitive performance
Participating in training sessions regularly without regard to measurable outcomes
Achieving the highest score in one isolated fitness test regardless of sport demands
Focusing only on tactical drills while ignoring fitness testing measures
Using the spider diagram, identify five components of skill- and health-related fitness required within a selected sport. Select the five components that should be labeled.
Agility
Balance
Reaction time
Cardiovascular endurance
Muscular strength
For the components you have identified, describe why they are required for a specific sport and give examples for each. Select all statements that correctly link a component to its purpose in a field-based team sport.
Agility enables rapid changes of direction to evade opponents during play
Cardiovascular endurance supports sustained effort across the duration of a match
Muscular strength allows powerful tackles, jumps, and shots
Balance helps maintain body control during pivots and landings
High body mass index is the primary prerequisite for success
Unit 3: Fitness Testing and Training — OCR Level 2 Cambridge Technical Diploma in Sport. Identify 3 different fitness training methods that could be used to achieve excellence in sport. These fitness training methods should be suitable for reaching excellence level in the selected sport that you identified in the previous task (P2). Select 3 of the types of training below and describe specific methods. Which set lists the types of training provided for selection in this task?
Strength Training; Endurance Training; Flexibility; Speed and speed endurance
Strength Training; Powerlifting; Yoga; Sprinting
Cardio Endurance; Agility; Flexibility; Balance
Endurance Training; Flexibility; Agility; Reaction Time
Within any training and match performance, there are a number of factors that can affect you as an individual. Identify at least four factors that can affect training and match performance (P3). Select all that apply.
Nutrition and hydration
Sleep quality and recovery
Injury status and rehabilitation
Motivation and mindset
Birth month
Looking at different factors, which statement best describes the effect inadequate sleep has on sports training and performance (M1)?
Reduces recovery, impairs reaction time, and lowers endurance
Improves coordination and increases aerobic capacity
Eliminates the need for rest days and speeds skill acquisition
Has no measurable impact on physical performance
Looking at different factors, which statement best describes the effect poor nutrition and hydration have on sports training and performance (M1)?
Decreases energy availability leading to early fatigue and reduced output
Enhances power production regardless of calorie intake
Has no impact as long as training volume is high
Automatically prevents cramps and heat stress
Looking at different factors, which statement best describes the effect unmanaged injury status has on sports training and performance (M1)?
Limits participation, alters technique, and increases risk of further injury
Guarantees strength gains because of compensatory training
Has no effect if pain is ignored during practice
Improves flexibility without structured rehabilitation
Can you also highlight how these factors could affect an individual’s health (M1)? Select all statements that accurately describe health impacts related to common training and performance factors.
Chronic sleep deprivation increases risk of mood disorders and impaired immune function
Balanced nutrition supports immune health and reduces risk of deficiency-related illness
Ignoring injuries can lead to long-term joint problems and chronic pain
Persistent dehydration raises risk of heat illness and kidney stress
Birth month strongly determines cardiovascular health
What is a PAR-Q and why is it important?
A health questionnaire used to identify medical risks before starting physical activity; it is important to ensure safety and determine if medical advice is needed
A fitness test that measures aerobic capacity; it is important to compare performance between athletes
A diet plan for improving nutrition; it is important for weight loss goals
A consent form for media use; it is important for event publicity
According to the instruction at the top, how many fitness tests must you identify that are related to your specific sport, then run and record?
3
4
5
6
Besides identifying tests, what must you research for each one according to the prompt at the top of the worksheet?
Normative data
Equipment list
Coaching tips
Video analysis techniques
In the results table provided, which column is intended to compare your performance to typical reference values?
Result 1
Average
Normative Data
Result 3
The instruction below the table states you need to describe what tests you did with the validity and reliability of all test results and why the tests are appropriate for measuring the components of fitness. Which qualities of test results are explicitly required to be addressed?
Validity
Reliability
Enjoyment
Cost-effectiveness
What are you asked to do with the results recorded above?
Ignore them after recording
Interpret the results and identify how they will impact sporting performance
Only list equipment used
Calculate travel time to training
According to the instruction, what aspects of the athlete must you describe based on their results?
Strengths and weaknesses
Dietary preferences
Team role
Uniform size
According to the final prompt, which topics must you address in your response? Select all that apply.
Fitness tests you would repeat
How fitness testing would improve your personal levels of fitness
How testing could help you plan your programme
How you would track your progress
How to select opponents for competition
The final prompt asks about repeating tests. What is the primary purpose of repeating fitness tests in a training programme, as implied by the question set?
To track progress over time
To entertain teammates
To avoid training sessions
To meet equipment sponsors’ demands
Scenario: Your coach has asked you to describe psychological factors that affect performance. Looking at the factor arousal, which statement best outlines its effect on sporting performance?
Performance improves as arousal increases without limit
Performance peaks at a moderate level of arousal; very low or very high arousal impairs execution
Low arousal always produces the fastest reaction times
High arousal consistently benefits fine motor skills
Scenario: Your coach has asked you to describe psychological factors that affect performance. Looking at the factor anxiety, which statement best outlines its effect on sporting performance?
High levels of anxiety typically disrupt attention and increase muscle tension, reducing performance consistency
Anxiety has no effect on decision-making or concentration
Any increase in anxiety always improves accuracy in complex skills
Only somatic anxiety affects performance; cognitive anxiety does not
Scenario: Your coach has asked you to describe psychological factors that affect performance. Looking at the factor concentration, which statement best outlines its effect on sporting performance?
Broad, unfocused attention enhances precision in closed skills
Sustained focus on task-relevant cues supports accurate decision-making and consistent execution
Distractions have minimal impact on skilled performers
Shifting attention frequently during performance improves consistency
Scenario: Your coach has asked you to describe psychological factors that affect performance. Looking at the factor motivation, which statement best outlines its effect on sporting performance?
High intrinsic and extrinsic motivation promotes effort, persistence, and training adherence, supporting better performance
Motivation only influences training, not competitive performance
External rewards always reduce effort and persistence
Low motivation increases resilience under pressure
Scenario: Your coach has asked you to describe psychological factors that affect performance. Looking at the factor personality, which statement best outlines its effect on sporting performance?
Athletes high in conscientiousness and emotional stability tend to prepare well and remain consistent under pressure
Personality has no measurable relationship with sport performance
High neuroticism generally enhances composure and decision-making in competition
Introversion always leads to superior team performance
