Physical Fitness and Stamina
What this domain tests
Physical Fitness and Stamina tests whether you are ready for sustained physical training and can apply sound training principles. Expect assessments of aerobic endurance, muscular strength and endurance, mobility and recovery, plus questions on injury prevention and training safety. The exam is not a medical clearance; if you have pain or a condition, seek qualified advice.
Core rules and concepts
- Build endurance with easy aerobic work, tempo work and intervals; increase weekly volume gradually rather than jumping.
- Strength work should include pushing, pulling, squatting, hinging, carrying and trunk stability, with technique before load.
- Recovery is training: sleep, hydration, food and rest days allow adaptation.
- Warm up with dynamic movement; save long static stretches for after training. Stop if pain is sharp, joint-based or worsening.
Worked example
A candidate runs 2.4 km in 13:30 and wants 12:00. Current pace = 13.5 min ÷ 2.4 km = 5.625 min/km, or 5 min 37.5 s/km. Target pace = 12 ÷ 2.4 = 5 min/km. The gap is 37.5 s/km. A sound plan keeps most running easy, adds one interval session (for example, short repeats with full recovery) and one tempo session per week, and increases total volume by no more than about 10% weekly. The reasoning is that the target requires a faster sustained pace, not just one all-out time trial.
Traps that cost marks
Doing every run hard; copying someone else's plan; testing in new shoes or on a new surface; ignoring sleep and hydration; and training through a stress-type pain.