Strength and Flexibility Training | OCR A-Level Physical Education (H555)
Strength and Flexibility Training
- 76 questions
- 5 subtopics
- Component 01: Physiological factors affecting performance
- Component 01
Strength and Flexibility Training is examined in Component 01, Physiological factors affecting performance.
It covers types of strength and strength testing, strength training methods, adaptations to strength training, types of flexibility and flexibility testing and flexibility training methods and adaptations.
Sample questions from Strength and Flexibility Training
Answer each one closed book first, then open the answer.
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Types of strength and strength testing
What is the difference between static and dynamic strength?
Show the answer
Static strength is force applied without any change in muscle length or joint position. Dynamic strength is force applied while the limbs move. -
Types of strength and strength testing
What are the drawbacks of a 1RM test for a novice?
Show the answer
A novice risks injury lifting a near-maximal load with weak technique. The test needs a thorough warm-up, a spotter and several trial lifts. -
Strength training methods
What are the advantages of a multi-gym?
Show the answer
A multi-gym is safe because the weights are guided, so no spotter is needed. The load is easy to change, which suits beginners and circuits. -
Strength training methods
What are the risks of plyometric training?
Show the answer
Plyometric drills place high impact stress on joints and tendons. Plyometric drills need a good strength base and a soft surface to avoid injury. -
Adaptations to strength training
Why do strength gains in the first few weeks happen before muscles grow?
Show the answer
Early gains are mostly neural. The nervous system learns to recruit more motor units and coordinate them better. -
Adaptations to strength training
Why do anaerobic glycolytic enzymes increase after strength training?
Show the answer
Repeated high-intensity sets rely on anaerobic glycolysis. Greater enzyme activity lets glycogen be broken down faster for ATP. -
Types of flexibility and flexibility testing
How does the type of joint affect flexibility?
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A ball and socket joint, such as the shoulder, allows a wide range in many directions. A hinge joint, such as the elbow, allows movement in only one plane. -
Types of flexibility and flexibility testing
Which area does the sit and reach test measure, and what is its main limitation?
Show the answer
The sit and reach test measures flexibility of the hamstrings and lower back. The sit and reach test ignores every other joint, and limb length can distort the score.
The 5 subtopics
One subtopic is one session. Work down the list.
| Subtopic | What it covers | Questions |
|---|---|---|
| Types of strength and strength testing | Strength endurance, maximum strength and explosive strength, static and dynamic strength, fibre type and cross-sectional area, the grip dynamometer, one repetition maximum, press-up and sit-up tests and the vertical jump. | 16 |
| Strength training methods | Repetitions and sets for maximum strength, strength endurance and explosive strength, recovery between sets, multi-gyms and free weights, plyometrics for a basketball player, and circuit training and its variables. | 16 |
| Adaptations to strength training | Muscle hypertrophy of fast glycolytic fibres, hyperplasia, connective tissue, early neural gains, motor unit recruitment, the Golgi tendon organs, agonist and antagonist coordination, buffering and anaerobic enzymes. | 14 |
| Types of flexibility and flexibility testing | Static active, static passive and dynamic flexibility, the hurdler, joint type, connective tissue, age and gender, the sit and reach test and its limitation, and the goniometer. | 15 |
| Flexibility training methods and adaptations | Static and passive stretching, PNF and its stages, dynamic stretching in a sprint warm-up, ballistic and isometric stretching, when to stretch, and how muscles and connective tissues adapt. | 15 |
How the guide is worked
Answering a question from memory stores it far better than reading the answer again. The guide runs that as a fixed procedure on one subtopic at a time, about twenty minutes a session.
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Step 1 · Closed book
Cover the answers. Work through one subtopic and write down what you can. Leave blanks where you have nothing.
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Step 2 · Open book
Go back to the top. Read each printed answer and write it out in full, including the ones you had right.
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Step 3 · Closed book again
Same questions, same order, from memory. The gap between pass one and pass three is the session result.
Read the full method, the return schedule and the research behind it.
Nearby topics
OCR A-Level Physical Education Active Recall Guide
Every topic, not just this one. 2,133 questions with their answers.