PDHPE HSC: CORE 2 FACTORS
AFFECTING PERFORMANCE 2025-2026
NEWEST QUESTIONS AND ANSWERS |
A+ GRADE
What does continuous training involve? Correct Answer
An extended, predominantly steady-state training session
that lasts no less than 15-20 minutes. Used by lower level
athletes and racing endurance sports like rowing, cycling,
distance running and swimming
What does Fartlek training involve? Correct Answer
'Speed play', extended continuous training with
intermittent bursts of speed throughout the session. Bursts
of high-intensity efforts target both aerobic and anaerobic
energy systems. Often used by middle-distance track
athletes
What does circuit training involve? Correct Answer
Conditioning that develops strength and endurance (both
aerobic and anaerobic), flexibility, coordination and game-
specific skills. Develops both strength and cardiovascular
endurance. Describes the structure of training session, not
types of exercises. Typically comprises of a variety of
exercises or stations that are completes within a
timeframe for a prescribed number of reps with minimal
rest in between.
,Often used to provide a quick, time-efficient, high-intensity
metabolic fat burning session for people who are
overweight.
What does Interval training involve? (and what makes it
different from circuit?) Correct Answer Intermittent training
at higher training intensities with defined work and rest
periods to develop the aerobic energy system. Used to
develop sport-specific endurance by high-level athletes.
- It focuses on one type of exercise (not multiple stations)
- Generally only targets the aerobic energy system, not
both.
What does Anaerobic training involve? Correct Answer
Developing strength, speed and power, to improve
performance in short-duration high-intensity activities. All
anaerobic training is performed using the interval method
Types of flexibility training Correct Answer static
dynamic
ballistic
PNF
What is static stretching? Correct Answer A method used
to gradually lengthen the muscle while the body is at rest.
Stretch held for min 30 secs, to effectively lessen the
sensitivity if tension receptors within the muscle.
What is Ballistic stretching? Correct Answer A form of
dynamic stretching that consists of repeated movements
that bounce, jerk or swing through the end-range of
, motion. It uses the momentum of a moving body or a limb
in an attempt to repeatedly force it beyond its normal
range of motion
What is PNF stretching? Correct Answer Proprioceptive
Neuromuscular Facilitation. A partnered form of stretching
that involves lengthening the muscle against resistance,
Contract, hold, relax.
Types of strength training Correct Answer resistance
weight training
Isometric
Benefits of strength training Correct Answer - Muscle,
tendon and ligament strength
- Bone density and strength among elderly
- Improved joint function and stability
- Increased metabolism
- Body fat loss
- Improved cardiovascular fitness
- rehabilitation from injury
What are the three types of muscle contraction? Correct
Answer Isotonic
Isometric
Isokinetic
Isotonic contraction Correct Answer Concentric phase:
muscle shortens in length
Eccentric phase: muscle lengthens
AFFECTING PERFORMANCE 2025-2026
NEWEST QUESTIONS AND ANSWERS |
A+ GRADE
What does continuous training involve? Correct Answer
An extended, predominantly steady-state training session
that lasts no less than 15-20 minutes. Used by lower level
athletes and racing endurance sports like rowing, cycling,
distance running and swimming
What does Fartlek training involve? Correct Answer
'Speed play', extended continuous training with
intermittent bursts of speed throughout the session. Bursts
of high-intensity efforts target both aerobic and anaerobic
energy systems. Often used by middle-distance track
athletes
What does circuit training involve? Correct Answer
Conditioning that develops strength and endurance (both
aerobic and anaerobic), flexibility, coordination and game-
specific skills. Develops both strength and cardiovascular
endurance. Describes the structure of training session, not
types of exercises. Typically comprises of a variety of
exercises or stations that are completes within a
timeframe for a prescribed number of reps with minimal
rest in between.
,Often used to provide a quick, time-efficient, high-intensity
metabolic fat burning session for people who are
overweight.
What does Interval training involve? (and what makes it
different from circuit?) Correct Answer Intermittent training
at higher training intensities with defined work and rest
periods to develop the aerobic energy system. Used to
develop sport-specific endurance by high-level athletes.
- It focuses on one type of exercise (not multiple stations)
- Generally only targets the aerobic energy system, not
both.
What does Anaerobic training involve? Correct Answer
Developing strength, speed and power, to improve
performance in short-duration high-intensity activities. All
anaerobic training is performed using the interval method
Types of flexibility training Correct Answer static
dynamic
ballistic
PNF
What is static stretching? Correct Answer A method used
to gradually lengthen the muscle while the body is at rest.
Stretch held for min 30 secs, to effectively lessen the
sensitivity if tension receptors within the muscle.
What is Ballistic stretching? Correct Answer A form of
dynamic stretching that consists of repeated movements
that bounce, jerk or swing through the end-range of
, motion. It uses the momentum of a moving body or a limb
in an attempt to repeatedly force it beyond its normal
range of motion
What is PNF stretching? Correct Answer Proprioceptive
Neuromuscular Facilitation. A partnered form of stretching
that involves lengthening the muscle against resistance,
Contract, hold, relax.
Types of strength training Correct Answer resistance
weight training
Isometric
Benefits of strength training Correct Answer - Muscle,
tendon and ligament strength
- Bone density and strength among elderly
- Improved joint function and stability
- Increased metabolism
- Body fat loss
- Improved cardiovascular fitness
- rehabilitation from injury
What are the three types of muscle contraction? Correct
Answer Isotonic
Isometric
Isokinetic
Isotonic contraction Correct Answer Concentric phase:
muscle shortens in length
Eccentric phase: muscle lengthens
