btec spot definitions Flashcards
what is agility
Skill related components of fitness
the ability to move quickly and precisely or change direction without losing balance or time
what is balance- names two types
Skill related components of fitness
the ability to maintain your centre of mass over a base of support.
static
dynamic
what is power
Skill related components of fitness
The work done in a unit of time
It is calculated Power = force(kg) x distance (mins or secs)
what is reaction time
Skill related components of fitness
The time taken for a performer to respond to a stimulus.
what is co-ordination
Skill related components of fitness
The ability of parts of the body to work together to move smoothly and accurately
Components of physical fitness
what is aerobic endurance
ability of the cardiorespiratory system to work efficiently supplying nutrients and oxygen to the working muscles
Components of physical fitness
what is muscular endurance
the ability of the muscular system to work efficiently in which muscles can repeatedly contract over a period of time against a light to moderate load.
Components of physical fitness
what is flexibility
the ability to move all joints fluidly through their complete range of motion
Components of physical fitness
what is speed
distance divided by time taken ,measured in meters per second -3 types
-Accelerative/up to 30 meters
-pure speed/sprints up to 60 meters
-speed endurance /short recovery in-between
Components of physical fitness
what is muscular strength
the maximum force that a muscle or muscle group can produce. measured in KG
Components of physical fitness
what is Body composition
the relative ratio of fat- free mass in the body
how do you measure your heart rate training Zones
HR=220-age (years)
how do you measure your lower heart rate training Zones
0.6x200 =
how do you measure your upper heart rate training Zones
0.85x200=
what does RPE stand for
Rate of Perceived Exertion
what does the RPE scale start at
6-no exertion at all
20-maximal exertion
Fit principles
what is frequency
The number of training sessions you complete over a period of time aim for 3 to 5 sessions a week
Fit principles
what is Intensity
how hard you train. Intensity can be prescribed using the HR or RPE
Fit principles
what is time
how long you train for aim for 15 minutes to 60 minutes of activity depending on the intensity.
Fit principles
what is type
how you train, the appropriate methods(s) of training should be selected according to your need and your goals
what is active stretching
stretching which is performed on their own. The performer applies force to stretch and lengthen the muscles
what is static stretching
this is is required by someone or something
the object/person applies and external force causing the muscles to stretch.
what is ballistic stretching
involves making fast jerky movements usually in the form bouncing or bobbing
what is hollow sprints
sprint and a light jog
what is acceleration sprints
Acceleration sprint session
jog-50%
Medium-75%
sprint-100%
what is interval training
period of rest period of work
endurance TRAINING
what is CONTINUOUS
is known as steady, straight training, it can last for over 30 mins because the training intensity is low.
cool down and warm up is important.)
endurance TRAINING
what is fartlek
different intensity e.g. walk, jog, sprint
what is reliability
should do it more than 1 times so you get a better and more accurate score
what is validity
whether the results you recorded are a true reflection of what you’re trying to test for..
what is practicality
when you should do it so it doesn’t take too long
-time available
-equipment required
-costs involved
what does grip dynamometer measure
how strong you hand grip is
what is another word for the bleep test
multistage fitness test
how long do you have to run for every beep on bleep test
20m
describe the illinois agility run test
run 10m then run diagonal 10m weave in and out of the cones 20m and then diagonal 10m down and then run it of run 10m to the finish.