3.1.3 - Physical training Flashcards
What is ‘health’?
A state of complete physical, mental, social well-being and not merely the absence of disease or infirmity.
What does the term ‘fitness’ mean?
The ability to meet/cope with the demands of the environment.
Explain the relationship between health and fitness.
Can be summarised by any of the points below:
- Ill health can negatively affect fitness as the individual may be too unwell to train - thus lowering their fitness.
- Ill health may not affect fitness if the person is still well enough to train.
- Increases in fitness can positively affect health and well-being, e.g. you may feel content/happy within yourself and you may have enhanced your social well-being through taking part in activities.
- However, increased fitness cannot prevent you from contracting some illnesses and diseases and subsequently your health may suffer. (Over training can in fact lower your immune system and make you more susceptible to illness and disease!)
What does the term ‘agility’ mean?
The ability to move and change direction quickly (at speed) whilst maintaining control.
What does the term ‘balance’ mean?
The maintenance of the centre of mass over the base of support.
What does the term ‘cardiovascular endurance’ mean?
The ability of the heart and lungs to supply oxygen to the working muscles.
What does the term ‘coordination’ mean?
The ability to use different (two or more) parts of the body together smoothly and efficiently.
What does the term ‘flexibility’ mean?
The range of movement possible at a joint.
What does the term ‘muscular endurance’ mean?
The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue. The repeated contractions cause a limb to carry out repeated movement.
The ability of a muscle/ muscle group to move a limb repeatedly is needed for activities such as middle-distance running, rowing or swimming.
What does the term ‘power’ mean?
Power, also known as explosive strength or anaerobic power is the product of strength and speed, i.e. strength x speed.
What does the term ‘reaction time’ mean?
Reaction time is the time taken to initate a response to a stimulus.
What does the term ‘strength’ (maximal, static, dynamic and explosive) mean?
Strength is the ability to overcome a resistance. It relates to the force that can be produced by a muscle or group of muscles. This can be maximal, explosive, static or dynamic.
What does the term ‘speed’ mean?
Speed is the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
It is also defined as ‘putting the body parts through actions as quickly as possible’.
Speed can be calculated as ‘distance divided by time’.
What is ‘maximal strength’?
The largest force possible in a single maximal contraction.
What is ‘dynamic strength’?
Similar to musclular endurance.
The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue. The repeated contractions cause a limb to carry out repeated movement.
What is ‘explosive strength’?
Similar to power.
Power, also known as explosive strength or anaerobic power is the product of strength and speed, i.e. strength x speed.
What is ‘static strength’?
The ability to hold a body part (limb) in a static position. Muscle length stays the same/ maximum force that can be applied to an immovable object.
Can you provide reasons/ justifications why agility is needed by different sports performers?
Answers should provide a reasoned conclusion which links the ability to change direction at speed to the demands of the sports chosen, for example in football where players need to outmanoeuvre opponents, or tennis, where players may need agility to react to their opponent’s shot.
Name two different types of balance.
Two types of balance: Static and dynamic.
Explain why balance is needed for certain sporting activities.
Balance is the maintainence of centre of mass over the base of support. For example, in rugby when making a tackle the defender needs a stable base.
Suggest reasons why cardiovascular endurance is needed by performers in different sports.
Cardiovascular is the ability of the heart and lungs to supply oxygen to the working muscles. Therefore, it is important to maintain a good level of cardiovascular endurance so you can run for long periods of time.
Suggest reasons why co-ordination is needed by performers in different sports.
Co-ordination is the abiliy to use two or more body parts together smoothly and efficiently. Therefore when playing a badminton net shot, the player gets into the right position and coordinates their arms to hit the shuttle.
Suggest reasons why flexibility is needed by performers in different sports.
Flexibility is the range of movement possible at a joint. Therefore to be successful the performers good flexibility for the range of movement occuring at the movement (hip and knee: flexion / extension when kicking a football)
Suggest reasons why muscular endurance is needed by performers in different sports.
Muscular endurance is the ability of a muscle or group of muscles to undergo repeated contractions avoiding fatigue. Therefore by having a the ability to contract your muscles for a long period of time, you are going to fatigue at a slower rate in comparison to others.
Suggest reasons why power is needed by performers in different sports.
Power is strength x speed. Therefore by having good power a 100m sprinter can accelerate at the start of their sprint to get ahead of the other sprinters.
Suggest reasons why speed is needed by performers in different sports.
Speed is the maximum rate at which an individual is able to perform a movement or cover a distance. By having good speed the performer is able sprint ahead of the other athletes, or run through gaps in the oppositions defensive line in rugby.
Suggest reasons why strength is needed by performers in different sports.
Strength is the ability to overcome a resistance.
Identify three reasons why fitness tests are carried out.
- To identify strengths and/or weaknesses in a performance.
- To inform training requirements.
- To show a starting level of fitness.
- To monitor improvement.
- To gauge the success of a training programme.
- To compare against norms of the group / national averages.
- To motivate/set goals.
- To provide variety in a training programme.
What fitness test would be used to measure ‘agility’?
The ‘Illinois agility test’
Describe the ‘Illinois agility test’ protocol.
The illinois agility test requires 8 cones, a measuring tape and a stopwatch. The cones should be arranged in a 10 m x 5 m rectangle with 4 cones down the middle. The performers starts face down on the floor, then the performer sprints forward around the left edge cone runs back and slaloms in and out up and back of the middle cones, then sprints up to the right edge cone to then sprint down to the finish line.
The test is measured in seconds and invovles the participant to run/sprint maximally as fast as possible.
What fitness test would be used to measure ‘balance’?
The ‘stork balance’ test
Describe the ‘stork balance test’ protocol.
This test involves a stopwatch. The individual starts balanced on two flat feet, with hands placed on their hips. One leg is lifted so that the toes of the lifted leg touch the inside of the knee of the planted leg.
The timekeeper tells the individual to raise the heel on the planted leg (and the stopwatch should start).
The individual balances on one leg for as long as possible until they lose balance or have to more the toes attached to the inside of the knee.
The time is recorded in minutes/seconds.
What fitness test would be used to measure ‘cardio-vascular endurance’ (aerobic) test?
The multi-stage fitness test
Describe the ‘multi-stage fitness test’ protocol.
The equipment needed are: cones, tape measure (20m or more), tape/CD with test, sheet to record scores.
It is run over 20m, i.e. cones/line 20m apart. The individual runs 20m in time with the bleeps. The time between bleeps gets shorter as the levels increase. The individual keeps running until they cannot keep up with the bleeps (maximal test). If they do not get to the line in time, they are given two more attempts to catch up. The score is recorded as a level and bleep.
The score is a provide a prediction of an individual’s VO2 max (the maximum amount of oxygen that can be consumed per minute).
What fitness test would be used to measure ‘co-ordination’?
Wall toss test (Anderson ball catch test).
Describe the ‘wall toss test’ protocol.
The equipment needed for the test: a ball (usually tennis ball), a flat wall, a stopwatch, an observer (timekeeper and scorer). The ball starts in one hand, with both feet together, 2m from the wall. Upon the command ‘go’, the time starts (30 seconds). The individual throws the ball against the wall and catches the ball with the opposite hand. This is repeated as many times as possible - counting 1, 2,3,4 etc. Two attempts are allowed. If the ball is dropped the time continues.
What fitness test would be used to measure ‘flexibility’?
The sit and reach test
Describe the ‘sit and reach test’ protocol.
The test requires a sit and reach box, slider (not available on all boxes).
The individual adopts a sitting position on the floor with their legs straight. Shoes should be removed and feet be flat against the sit and reach board. The slider (if available) should be set to 14 cm to be in line with the toes.
The individual reaches forward and pushes the slider as far as possible. The score is recorded in centimetres.
What fitness test would be used to measure ‘muscular endurance’?
Abdominal curl conditioning test (sit-up bleep test).
Describe the ‘abdominal curl conditioning test (sit-up bleep test) protocol.
The test requires partners for each participant, CD of the test (NCF abdominal conditioning test), and a gym mat.
The individual lies on the mat in a sit up position, partner supports ankles. The participant sits up on the bleep and down on the bleep (staying in time). The test is maximal - how many sit ups can you do in time with the bleeps. It is also progressive - the bleeps gets faster. The score is how many sit-ups you complete.
