BTEC sport 1 Flashcards
(116 cards)
1
Q
What is Aerobic Endurance ?
A
The ability of the cardiorespiratory system. Heart and lungs pump blood around your body. Supply nutrients and oxygen for marathon runners.
2
Q
What is Speed ?
A
Distance divided by time taken. Speed is measured in m/s. the faster the athlete runs over a given distance the greater their speed is.
3
Q
What is strength ?
A
The maximum force in kg or N that can generated by muscle or muscle group.
4
Q
What is Flexibility ?
A
Having a adequate range of motion in all joints of the body - ability to move fluidly.
5
Q
What is Muscular Endurance ?
A
The ability of the muscular system to work efficiently where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
6
Q
What is Body composition ?
A
The relative ratio of fat mass to fat - free mass in the body.
7
Q
What is Agility ?
A
The ability of a sports performer to quickly and precisely move or change direction.
8
Q
What is Balance ?
A
The ability to maintain centre mass over a base of support.
9
Q
What is Coordination ?
A
The smooth flow of movement needed to perform a motor task efficiency and accurately.
10
Q
What is Power ?
A
The product of strength and speed expressed as the work done in unit of time, strong movement performed quickly.
11
Q
What is Reaction Time ?
A
The time taken for a sports performer to respond to a stimulus and the initiation of their response.
12
Q
What is Physical ?
A
Body composition Muscular strength Speed Flexibility Aerobic endurance Muscular endurance
13
Q
What is Skill ?
A
Reaction time Balance Coordination Power Agility
14
Q
3 types of speed
A
Accelerative speed first 30 meters
Pure speed 60 metre sprints - bolt good at this
Speed endurance Sprints with short recovery time
15
Q
2 types of balance
A
Static - headstand
Dynamic - Cartwheel
16
Q
Basic Principles
A
Frequency
Intensity
Time
Type
17
Q
Additional Principles
A
Progressive overload Specificity Individual needs/differences Adaptation Reverseability
18
Q
What is frequency in FITT ?
A
How often an athlete trains usually a week. When athlete is fitter this will increase
19
Q
What is intensity in FITT ?
A
How hard someone trains. Whatever the type of raining it must be carried out worthwhile level of intensity.
20
Q
What is time in FITT ?
A
How long each training session is or last to benefit the person.
21
Q
What is Type in FITT ?
A
Means the methods of training choose to achieve a persons goals. Athletes may choose to improve a component of fitness, so they will pick a type of training to achieve this. ( E.G continues training run to improve Aerobic endurance.
22
Q
What is progressive overload ?
A
Means gradually increasing the amount of overload so as to gain fitness without the risk of injury.
23
Q
What is Specificity ?
A
Means matching training to the requirements of an individual.
24
Q
What is individual needs/ differences ?
A
Matching training to the requirements of an individual.
25
What is adaptation ?
When you train your body gets use to your training. The same thing over time body is use to it Repeated exposure + less benefit.
26
What is reversibility ?
Your fitness levels will drop if you stop training or get injured.
27
What is variation ?
Minor changes in the training regimes yield more consistent gains in sport performances
28
What is rest and recovery ?
Rest - the period of time alloted to recovery.
| Recovery - the time required to repair damage to the body caused by training or competition.
29
What are the Aerobic Endurance Methods ?
Continuous Training
Fartlek Training
Interval Training
Circuit Training
30
Advantage/Disadvantage - Continuous
Its free to set up, no equipment needed, easy to organise, good for aerobic
Risk of injury, only develops aerobic endurance
31
Component of physical/skill related fitness that method links to - Continuous
Stamina
32
How can the FITT principle be applied to training method - Continuous
Frequency - Increase the distance run more in a week
Intensity - how fast/slow you run
Time - Decrease rest time keep running
Type - What you do cycle or run
33
Advantage/Disadvantage - Fartlek Training
Easy to set up, control the intensity, vary it
| Need to be motivated, good self discipline
34
Component of physical/skill related fitness that method links to - Fartlek Training
Aerobic component - speed + power
35
How can the FITT principle be applied to training method - Fartlek Training
Frequency - increase distance you do it in
Intensity - Increase the speed
Time - Increase how ling you do it for
Type - how you do it cycle,walk,run,sprint
36
Advantage/Disadvantage - Inteval Training
High intensity, easy to set up, manage progress easy
| Need to be fit, becomes boring
37
Component of physical/skill related fitness that method links to - Interval training
Aerobic + erobic - speed
38
How can the FITT principle be applied to training method - Interval training
Frequency - Increase number of sprints
Intensity - Increase the speed you do the sprints
Time - Decrease the rest period
Type - Vary the sprints
39
Advantage/Disadvantage - Circuit training
Works lots of muscles,adjust to suit age
| loads of equitment needed, need space, health and safety monitoring
40
Component of physical/skill related fitness that method links to - Circuit training
Do everything you can in fitness work everything
41
How can the FITT principle be applied to training method - Circuit training
Frequency - increase number of things you do
Intensity - Increase the speed you do it
Time - Increase the time how long you do it for
Type - vary what you do each week
42
How can intensity be measured during exercise ?
Echelle de borg
43
What is heart rate measured in ?
BPM beats per minute
44
How do you calculator HR max ?
220 - age = BPM
45
How do you calculate an individuals aerobic training zone ?
60% - 85% of heart rate max = training zone
46
What benefits do athletes get from training in their aerobic training zone ?
They will improve certain physical components cardio fitness
47
Explain how Borg scale works ?
range of 6 - 20 to show the different levels intensity athletes are working at, 6 is light 20 is max
48
What can the Borg scale also be known as ?
RPE
49
Disadvantages of using Borg scale ?
The athlete might exaggerate the level of intensity
50
How can you calculate HR by using the Borg scale ?
RPE x 10
51
What types of training would have high intensity ? low intensity ?
High circuit and fartlek
| Low continuous and interval
52
What are the three types of flexibility training ?
PNF
Ballistic
Static
53
What is static stretching ?
Static stretching helps reduce the risk of muscle sourness and injury
54
What are the two types of static stretching ?
Active - stretching on own
| Passive - object or someone helping you
55
Which sports performers require a high level of flexibility ?
```
gymnastics
hurdling
athletics
tennis
badminton
squash
```
56
What are the advantages and disadvantages of static stretching ?
Advantage - safest form of stretching/ easy to carry out/ done by performers of any level of fitness
Disadvantages - only stretch muscles within bodys natural range of motion/ not always beneficial/ not effective way to stretch certain muscle groups
57
What is ballistic stretching ?
uses forces of limb movement to stretch muscles beyond there normal rage - fast movements - used in warm ups
58
What are the advantages and disadvantages of ballistic stretching ?
Advantage - can be made sport specific/ muscles stretched beyond normal rage
Disadvantage - cause injury and strains/ not effective way to stretch certain muscle groups
59
What is PNF ?
Is an advance form of passive stretching using a partner or object to provide resistance. Used for flexibility and strength.
60
PNF advantage and disadvantage ?
increase flexibility and rage of movement/can be used for part of rehabilitation programme
Must be carried out by a specialist/ risk of overstretching
61
What is plyometeric training ?
Used to develop power speed and strength
lots of explosive movements
increase intensity
62
Eccentrically ?
| concentrically ?
muscle lengthen
| muscle shorten
63
What components of fitness to plyo training develop ?
speed, power, strength
64
Who would use plyo training ?
```
sprinters
hurdlers
netball
volleyball
basketball
jumping
```
65
Advantage and disadvantage plyo ?
Adapt to any sport/ improve muscular speed and power
| Cause injury/ not suitable for younger athletes/ performed on suitable surface
66
What are the two types of training that develop strength muscular endurance and power
Circuit training
Free weights / weight training
67
what is circuit
circuit can be adapted to allow an athlete to improve their strength, muscular endurance and power.
68
advantage disadvantage circuit
can be used to suit any sport/ adapted to any fitness level/ little equipment needed
Sometimes specialised equipment is needed/ large area to do it in/ time to plan and set it up
69
weight training
Weight training involves using reps (=number of times a weight is lifted) and sets of reps (= number of times reps are done e.g. 3 sets of 12 reps)
Free weights such as barbells or dumb-bells can be used.
To improve strength: low amount of reps but with heavier load
70
what does rep mean
number of times weight is lifted
71
what does set mean
sets of reps (= number of times reps are done e.g. 3 sets of 12 reps)
72
how would performer develop strength using weights
To improve strength: low amount of reps but with heavier load
73
endurance weight lifting ?
50 - 60% of 1 rep max with 20 reps
74
Test for Muscular strength ?
Use the grip dynamometer.
75
Test for Flexibility ?
Use Sit and Reach
76
Test for Aerobic endurance ?
Multistage fitness test
77
Test for Muscular strength ?
1 minute press up test
78
Test for Muscular strength ?
1 minute press up test
79
Grip dynamometer method ?
Adjust the handle size and put the dial to 0 hold parallel to body then squeeze for 5 seconds
80
sit and reach method ?
remove shoes and sit with heels placed agaisnt the box keeping legs straight. Place one hand on top of other and reach.
81
Multistage fitness method ?
Warm up line 20 meters apart run to line before the beep run to maximum exhaustion
82
Muscular endurance method ?
Position yourself on a mat with your arms shoulder with apart and fully extended over your body until elbows are at 90
83
Muscular endurance method ?
lie on a mat with knees bent and feet flat on the floor. Raise yourself to a 90 position and go back to the floor repeat it.
84
grip dyanmo meter unit ?
kgw
85
sit and reach unit ?
cm
86
multistage fitness test unit ?
M/Kg/min
87
1 min press up test unit ?
reps
88
1 min press up test unit ?
reps
89
Grip dynometer Validity and reliability ?
wrong technique, human error and not adjusting hand grip
less than 3 times
90
sit and reach validity and reliability ?
Wrong technique wearing shoes
Doing it less than three times, not performing same method
91
multistage fitness test validity reliability ?
Not measuring 20 meters, not running to the line on time
Doing test less than three times
92
1 minute press up test validity and reliability ?
Wrong technique human error
not performing same amount each time must be done more than 3 times
93
1 minute press up test validity and reliability ?
Wrong technique human error
doing it less than three times, not performing the same method each time
94
How to interpret results ?
Normative table
95
Foresty step test method ?
stand with benches step on and off benches repeat it and be in time with the beat do it for 5 min
96
35 meter sprint test method ?
running track on dry day 3 people should time it sprint 35 meters take average
97
illinois agility test method ?
start face down to start elbows fixed hands placed on side. Head in line jump up and complete course hit no cones if do start again two trials record test result.
98
vertical jump method ?
dominant side against board measure height and then jump mark it distance in middle will be your result perform 3 trails no rest
99
how to measure forestry step ?
ml/kg/min
100
how to measure 35 meter sprint ?
seconds
101
how to measure illinois agility test ?
seconds
102
how to measure vertical jump ?
hgm/s
103
how to interpret all fitness testing results
normative table
104
interpret vertical jump
lewis nonogram
105
validity forestry ?
not in time with beat height of bench human error and technique
106
reliability forestry ?
test less than 3 times not same method motivation
107
validity 35 meter sprint ?
human error and fatigue
108
reliability 35 meter sprint ?
less than 3 times not same method
109
validity illinois ?
technique stop watch start position human error
110
reliability illinois ?
doing test once not performing same no rest and same method
111
validity vertical jump ?
human error and incorrect technique
112
reliability vertical jump ?
3 times not the same method use same equipment every single time
113
forestry step test advantage disadvantage ?
minimal equipment/simple set up/can do it anywhere/large number at once
boring/time/need metronome beat
114
35 meter sprint advantage disadvantage ?
minimal equipment/set up easy/large numbers
weather/certain level of fitness not suitable for older people
115
illinois advantage disadvantage ?
low cost/not much equipment/simple set up
different surface effects time/slip left right turning
116
vertical jump advantage disadvantage ?
minimal cost/set up easy/no specialist equipment
technique plays a part for some
