Why is VO₂ max treated as the best single measure of aerobic endurance?

VO₂ max is the maximum volume of oxygen the body can take in and use per minute. A higher VO₂ max, usually given in ml/kg/min, means more energy can be released aerobically.

What is anaerobic endurance?

Anaerobic endurance is the ability to keep working at high intensity when energy is supplied without enough oxygen. A near-maximal effort of this kind can usually be held for up to about two minutes.

Why does anaerobic endurance decide the finish of a 400 m race?

A 400 m race is run close to maximum effort for under a minute, mostly on the lactic acid system. The runner with better anaerobic endurance slows least in the final 100 m.

CCEA A-Level Sports Science and the Active Leisure Industry 7210

Components of Fitness

Topic overview Aerobic, anaerobic and specific endurance General strength, specific strength and muscular endurance Speed, power and reaction time Flexibility and body composition Balance, agility and co-ordination

Training Methods

Topic overview Principles of training: SPORT and FITT Goal setting and SMARTER targets for training Periodisation and training cycles The ATP-PC, lactic acid and aerobic energy systems Continuous, fartlek, interval and speed training Circuit, resistance, SAQ, core stability and stretching

Fitness Testing

Topic overview Purpose, protocol, validity and reliability of tests Choosing tests: maximal, sub-maximal and technology Tests of aerobic endurance Tests of strength, muscular endurance and power Speed, agility, flexibility, balance, co-ordination and reaction tests Supervising, recording and evaluating test results

Fitness Programmes and Exercise Sessions

Topic overview Assessing a client and designing a programme Heart rate training zones and the Karvonen method Resistance loads, work to recovery ratios and the Borg scale Planning and leading circuits, exercise to music and spinning Instructing, motivating and observing participants Evaluating a session or programme

Safety and Risk Assessment in Training

Topic overview Safe practice during fitness tests and training Training equipment, clothing and risk assessment First aid, medical emergencies and concussion Common sports injuries and their treatment

The Active Leisure Industry

Topic overview Leisure, leisure time and the leisure industry The five subsectors of active leisure Public funding of active leisure Commercial funding of active leisure

Lifestyle and Health

Topic overview Health, fitness and health-related exercise Benefits of an active lifestyle Legal and illegal substances Weight, age and the effects of ageing Preventing hypokinetic disease Stress, work-life balance and life coaches Lifestyle analysis and research methods

Nutrition for Health and Exercise

Topic overview Nutrients, their sources and functions A balanced diet and hydration Energy balance, BMI and body composition Diet, health and food handling Nutrition strategies for weight change and different sports

Enhancing Fitness

Topic overview Improving aerobic and anaerobic endurance Improving muscular endurance, strength and power Improving speed, agility and reaction time Improving flexibility and body composition Improving balance, co-ordination and skill fitness

Safety in the Active Leisure Industry

Topic overview Technique, progression, rest and recovery PAR-Q, warm-up, cool-down and contraindicated exercises Equipment, lifting, clothing, footwear and facilities Rules, regulations and risk assessment in leisure settings

Barriers to Participation

Topic overview Cost, time, location, disability and ability as barriers Gender, ethnicity, age and family as barriers Stereotyping and equal opportunity Reducing barriers and widening participation

Health of the Nation

Topic overview Lifestyle factors and life expectancy The impact of lifestyle disease on society Exercise referral, 5 A Day, smoking bans and healthy schools Alcohol, weight management and current initiatives Comparing health across European countries

Components of the Leisure Industry

Topic overview Sport and recreation Entertainment, the arts and heritage Hospitality and tourism Sectors, growth and employment in the leisure industry

Planning an Active Leisure Event

Topic overview Choosing an active leisure event Event roles and responsibilities Aims, SMARTER targets and customers Marketing an event Event finance and physical resources Target setting, timescales and organisation Risk assessment and contingency planning

Teamwork and Running an Event

Topic overview Fulfilling team roles and solving problems Communication, meetings and minutes Team building and team interaction Carrying out tasks on the day of an event

Evaluating an Active Leisure Event

Topic overview Gathering feedback on an event Judging an event against its aims and targets Evaluating individual and team performance Self-evaluation and recommendations

The Respiratory System

Topic overview Structure of the airways and lungs Mechanics of inspiration and expiration Lung volumes and capacities Gaseous exchange at the alveoli and muscles Altitude training for endurance athletes

The Cardiovascular System

Topic overview Haemoglobin, myoglobin and oxygen transport Blood gases, lactic acid and pH in exercise Structure of the heart and its conduction system Blood vessels, blood pressure and vascular control Stroke volume, cardiac output and the trained heart The cardiac cycle and control of heart rate

The Skeletal System

Topic overview Structure and functions of the skeleton Synovial joint structure and types Flexion, extension, abduction and adduction Joint actions of the ankle, forearm and shoulder girdle

The Muscular System

Topic overview Muscle tissue and muscle roles Major muscles used in sporting movements Muscle fibre types and sporting activity Motor units, summation and the all-or-none law Concentric, eccentric and isometric contraction

Effects of Exercise on Body Systems

Topic overview Short-term cardiovascular responses to exercise Long-term cardiovascular adaptations to training Respiratory responses and adaptations Skeletal and muscular responses and adaptations

Ethics in Sports Performance

Topic overview Legal and illegal drugs in sport Implications of drug taking for athletes and sport Technology in sports clothing and equipment Anti-doping strategies of governing bodies

Skill Acquisition

Topic overview Skill, ability and learning Cognitive, perceptual, motor and psychomotor skills Open, closed, self-paced and externally paced skills Discrete, serial, continuous, gross and fine skills

Learning and Performance

Topic overview Fitts and Posner's stages of learning Intrinsic and extrinsic motivation Transfer of learning Command, reciprocal, discovery and problem-solving teaching styles Learning plateaus and performance curves

Components of Fitness

5 subtopics
15 things to know
AS 1

What Components of Fitness covers

Components of Fitness is assessed in Unit AS 1, Fitness and Training for Sport, which is internally assessed and externally moderated. It covers aerobic, anaerobic and specific endurance, general strength, specific strength and muscular endurance, speed, power and reaction time, flexibility and body composition and balance, agility and co-ordination.

Where it is assessed

AS 1

Fitness and Training for Sport — an internally assessed portfolio.

Check the CCEA specification ↗

The 5 subtopics

Each one has its own page.

What you need to know

Answer each one before you reveal it.

Your recallNot started

Evaluation

How does general strength differ from specific strength, taking a shot putter as an example?

Key term

What are accelerative speed, pure speed and speed endurance?

Key term

What is aerobic endurance?

Key term

What is flexibility?

Key term

What is balance?

Key term

Which body systems does aerobic endurance depend on?

Evaluation

What is general strength?

Key term

What is speed as a component of fitness?

Key term

Why is flexibility vital to a gymnast?

Key term

What is the difference between static and dynamic balance?

Key term

Why is aerobic endurance so important to a marathon runner?

Evaluation

What is specific strength?

Key term

A sprinter runs 100 m in 10.5 seconds. What is the average speed?

Key term

Which factors limit flexibility at a joint?

Key term

How can a performer become more stable?

Take Components of Fitness further

The same content, four other ways.

Commonly confused

Pairs that lose marks when they are blurred together.

Aerobic endurance vs Anaerobic endurance
Aerobic endurance: the ability to sustain moderate work for a long time with enough oxygen. Anaerobic endurance: the ability to keep up near-maximal work for up to about two minutes without enough oxygen.
General strength vs Specific strength
General strength: overall force from the major muscle groups that is not tied to one sport. Specific strength: force in the exact muscles and movement patterns a particular sport uses.
Static balance vs Dynamic balance
Static balance: holding a still position with the centre of mass over the base of support. Dynamic balance: staying stable and in control while the body is moving.

Questions from this topic

Each one with the model answer underneath.

1
What is aerobic endurance?
Model answer
Aerobic endurance is the ability of the heart, lungs and blood vessels to supply oxygen to working muscles for a long time. Aerobic endurance underpins sustained activity at moderate intensity.
2
Which body systems does aerobic endurance depend on?
Model answer
Aerobic endurance depends on the cardiovascular and respiratory systems working together to deliver oxygen. The working muscles must also be able to use the oxygen they receive.
3
Why is aerobic endurance so important to a marathon runner?
Model answer
A marathon lasts over two hours at a steady pace, so almost all the energy comes from aerobic respiration. Good aerobic endurance delays fatigue and holds race pace to the finish.
4
Why is VO₂ max treated as the best single measure of aerobic endurance?
Model answer
VO₂ max is the maximum volume of oxygen the body can take in and use per minute. A higher VO₂ max, usually given in ml/kg/min, means more energy can be released aerobically.
5
What is anaerobic endurance?
Model answer
Anaerobic endurance is the ability to keep working at high intensity when energy is supplied without enough oxygen. A near-maximal effort of this kind can usually be held for up to about two minutes.
6
Why does anaerobic endurance decide the finish of a 400 m race?
Model answer
A 400 m race is run close to maximum effort for under a minute, mostly on the lactic acid system. The runner with better anaerobic endurance slows least in the final 100 m.

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Components of Fitness

Training Methods

Fitness Testing

Fitness Programmes and Exercise Sessions

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AThe target heart rate is about 168 bpm.

BMaximum heart rate is 220 − 18 = 202 bpm.

CThe working is 0.75 × (202 − 65) + 65 = 167.75 bpm.

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Components of Fitness revision questions

What does Components of Fitness cover in CCEA A-Level Sports Science and the Active Leisure Industry?: 5 subtopics: aerobic, anaerobic and specific endurance, general strength, specific strength and muscular endurance, speed, power and reaction time, flexibility and body composition and balance, agility and co-ordination. Each one has its own page with questions and model answers.
How is Components of Fitness organised?: By the CCEA 7210 specification, subtopic by subtopic, so it matches the order you are taught it in.

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