Second Term Physical and Health Education Primary 4 Revision

SECOND TERM E NOTES

SUBJECT: PHYSICAL AND HEALTH EDUCATION

CLASS: BASIC FOUR

WEEK 11

TOPIC : 

Second Term Physical and Health Education Primary 4 Examination

ANSWER THE FOLLOWING QUESTIONS

OBJECTIVES

1. What is the distance of a long distance race in meters? A. 100 B. 400 C. 800 D. 5000
2. What is the purpose of standing at the start of a long distance race? A. To get a head start B. To conserve energy C. To prepare for the race D. To intimidate other runners
3. What is the term used for the moment when a runner leaves the starting line in a race? A. Standing B. Takeoff C. Running D. Finish
4. Which of the following is NOT a skill required for long distance running? A. Arm action B. Sprinting C. Endurance D. Stamina
5. What is the proper arm action for long distance running? A. Swinging arms in big circles B. Holding arms straight down by your side C. Bending elbows at a 90-degree angle and pumping arms back and forth D. Flapping arms like a bird
6. What is the term used for the final stretch of a race? A. Standing B. Takeoff C. Running D. Finish
7. How should a runner breathe during a long distance race? A. Quickly and shallowly B. Holding their breath C. Slowly and deeply D. Only through their mouth
8. What is the proper foot strike for long distance running? A. Striking with the heel B. Striking with the ball of the foot C. Striking with the toes D. It doesn’t matter
9. What is a common mistake that beginner long distance runners make? A. Running too fast at the beginning of the race B. Not drinking enough water during the race C. Wearing heavy clothing D. Holding their breath while running
10. What is the term used for the technique of gradually increasing your speed during a long distance race? A. Sprinting B. Surging C. Jogging D. Skipping
11. What is the ideal running posture for long distance runners? A. Slouching forward B. Leaning backward C. Standing up straight D. Bending at the waist
12. Which of the following is NOT a benefit of long distance running? A. Improved cardiovascular health B. Increased lung capacity C. Increased risk of injury D. Increased mental toughness
13. What is the term used for the way a runner moves their legs while running? A. Arm action B. Foot strike C. Stride D. Breathing
14. What is a negative split in a long distance race? A. When a runner slows down in the second half of the race B. When a runner speeds up in the second half of the race C. When a runner trips and falls during the race D. When a runner runs the entire race at the same pace
15. What is the term used for the amount of time it takes a runner to complete a long distance race? A. Pace B. Time C. Distance D. Stride
16. What is the term used for the process of gradually increasing your mileage and intensity during long distance training? A. Tapering B. Peaking C. Progression D. Overtraining
17. What is a “wall” in long distance running? A. A physical barrier that runners must climb over during the race B. A point in the race where a runner feels fatigued and struggles to continue
18. What is the term used for the amount of time it takes a runner to complete one mile in a race? A. Pace B. Time C. Distance D. Stride
19. What is the term used for the process of gradually decreasing your mileage and intensity leading up to a race? A. Tapering B. Peaking C. Progression D. Overtraining
20. What is the term used for the energy that a runner uses during a long distance race? A. Calories B. Fatigue C. Endorphins D. Adrenaline
21. What is the term used for the mental state of “getting in the zone” during a long distance race? A. Flow B. Focus C. Relaxation D. Meditation
22. Which of the following is NOT a factor that can affect a runner’s long distance performance? A. Weather conditions B. Nutrition C. Sleep habits D. Hair color
23. What is the term used for the technique of running at a consistent pace throughout a long distance race? A. Steady state B. Interval training C. Fartlek D. Hill repeats
24. What is the term used for the practice of running at high altitude to improve long distance performance? A. Altitude training B. Hypoxia training C. Oxygen deprivation D. Breath holding
25. What is the term used for the technique of gradually increasing the distance of your long distance runs over time? A. Progression B. Regression C. Stagnation D. Digression
26. What is the term used for the feeling of tightness or pain in the muscles during a long distance race? A. Strain B. Sprain C. Cramp D. Fracture
27. What is the term used for the technique of alternating between periods of fast and slow running during a long distance workout? A. Steady state B. Interval training C. Fartlek D. Hill repeats
28. Which of the following is NOT a technique for improving long distance performance? A. Cross training B. Plyometrics C. Rest and recovery D. Avoiding hydration
29. What is the term used for the technique of running uphill to improve long distance performance? A. Hill repeats B. Interval training C. Fartlek D. Steady state
30. What is the term used for the feeling of lightness and energy that some runners experience during a long distance race? A. Endorphins B. Adrenaline C. Runner’s high D. Fatigue

Part B

Theory

Fill in the gaps

1. Long distance races are typically longer than ___ meters.
2. Standing at the start of a long distance race helps conserve ___ for the race.
3. The moment when a runner leaves the starting line in a race is called the ___.
4. One skill required for long distance running is proper ___ action.
5. The proper arm action for long distance running is to bend elbows at a 90-degree angle and pump arms ___.
6. The final stretch of a race is called the ___.
7. Proper ___ during a long distance race involves taking deep breaths through the nose and mouth.
8. Proper foot strike for long distance running involves striking with the ___ of the foot.
9. A common mistake that beginner long distance runners make is running too ___ at the beginning of the race.
10. ___ running is the technique of gradually increasing your speed during a long distance race.
11. The ideal running posture for long distance runners involves standing up ___.
12. Long distance running can improve cardiovascular health, increase lung capacity, and increase ___ toughness.
13. A negative split in a long distance race is when a runner speeds up in the ___ half of the race.
14. The amount of time it takes a runner to complete a long distance race is called ___.
15. Tapering is the process of gradually ___ your mileage and intensity leading up to a race.
16. Altitude training is the practice of running at high altitude to improve long distance ___.
17. Steady state is the technique of running at a consistent pace throughout a long distance ___.
18. Cramps are the feeling of tightness or pain in the muscles during a long distance ___.
19. Interval training is the technique of alternating between periods of ___ and slow running during a long distance workout.
20. Hill repeats are the technique of running ___ to improve long distance performance

Part C

Theory

1. What is the purpose of standing at the start of a long distance race?
2. How should a runner breathe during a long distance race?
3. What is a negative split in a long distance race?
4. What is the ideal running posture for long distance runners?
5. What is the term used for the energy that a runner uses during a long distance race?
6. What is the term used for the process of gradually increasing your mileage and intensity during long distance training?
7. What is the term used for the feeling of tightness or pain in the muscles during a long distance race?
8. What is the term used for the technique of alternating between periods of fast and slow running during a long distance workout?
9. What is the term used for the feeling of lightness and energy that some runners experience during a long distance race?
10. What are some benefits of long distance running for cardiovascular and respiratory health?