BTEC Sport Flashcards
(94 cards)
1
Q
Name the components of physical fitness
A
- Aerobic (cardiovascular) endurance
- Muscular endurance
- flexibility
- speed
- muscular strength
- Body Composition
2
Q
Name the physical components of skill-related fitness
A
- Agility
- Balance
- Coordination
- Power
- Reaction Time
3
Q
Definition of speed
A
Distance divided by time measured in ms-1
4
Q
What is aerobic endurance
A
The ability of cardiovascular system to work efficiently, supplying oxygen to muscles
5
Q
What is strength
A
The maximum force (in N) that can be generated by a muscles or group.
6
Q
What is flexibility
A
Having a range of motion in all joints of the body; the ability to move a fluidly through its complete range of movement
7
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.
8
Q
what is body composition
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.
9
Q
what is agility
A
The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.
10
Q
what is balance
A
The ability to maintain centre of mass over a base of support
11
Q
what is coordination
A
The smooth flow of movement needed to perform a motor task efficiently and accurately.
12
Q
power
A
The product of strength and speed expressed as the work done in a unit of time.
13
Q
what is reaction time
A
the time taken for a sports performer to respond to a stimulus and the initiation of their response.
14
Q
what are the types of speed
A
- accelerative speed
- pure speed
- speed endurance
15
Q
what are the types of balance
A
- static balance
- dynamic balance
16
Q
Basic principles
A
Frequency
Intensity
Time
Type
17
Q
Additional principles
A
Progressive overload Specificity Individual needs/differences Adaptation Reversibility Variation Rest and recovery
18
Q
Frequency
A
How often you train per week, may increase as you get fitter
19
Q
Intensity
A
How hard someone trains must be carried out at a worthwhile level. This will increase
20
Q
Time
A
How long each training session must last in order to be beneficial, this may increase
21
Q
Progressive Overload
A
Progressive Overload means gradually increasing the amount of overload so as to gain fitness without the risk of injury
22
Q
Specificity
A
Specificity means matching training to the requirements of an activity.
23
Q
Individual needs and differences
A
Matching training to the requirements of an individual
24
Q
Adaptation
A
This happens during your recovery from training. Your body builds itself bigger and better to be able to cope with training loads. Your body adapts to training.
25
Reversibility
Your fitness level changes all the time and will go down if you stop training or get injured and therefore you will ‘lose fitness’.
26
Variation
The Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance
27
Rest and Recovery
Rest – the period of time allotted to recovery
| Recovery - the time required to repair damage to the body caused by training or competition
28
what training methods develop aerobic endurance?
continuous training
fartlek training
interval training
circuit training
29
what are the advantages/disadvantages of continuous training?
advantages:-no equipment needed
-easy to set up
-sport specific
-improves aerobic endurance
Disadvantages: -can be boring
-Risk of injury
-only develops aerobic endurance
30
What are the advantages/ disadvantages of fartlek training?
advanatages: -Easy to set up
- Improves aerobic endurance
- Improves anaerobic endurance
- Adds variety
disadvantages: -Can be boring
- Need a lot of motivation
- Manage how hard they are working
31
what are the advantages/disadvantages of interval training?
advantages: -Sport specific
- Easy to measure progress
- Easy to carry out
disadvantages: -Requires being fit before starting
- Can be boring
32
what are the advantages/disadvantages of circuit training?
advantages: -Develops strength and endurance
- can be specific to certain needs
- wide range of exercises
disadvantages: -Requires specific equipment
- Use of equipment requires health and safety monitoring
33
What components of fitness are developed by performing continuous training?
-aerobic endurance
34
What components of fitness are developed by performing fartlek training?
- speed
- aerobic endurance
- anaerobic endurance
- power
35
What components of fitness are developed by performing interval training?
- anaerobic endurance
- aerobic endurance
- speed
36
What components of fitness are developed by performing circuit training?
-all components
37
How can FITT principle be used when performing continuous training?
- do it more often
- run faster
- run for longer
- run, swim, cycle, walk
38
How can FITT principle be used when performing fartlek training?
- do more laps
- sprint more
- longer sessions
- change the shape and terrain
39
How can FITT principle be used when performing interval training?
- do more laps
- sprint faster
- longer sessions
- swimming/cycling
40
How can FITT principle be used when performing circuit training?
- do more laps
- go for longer on each station
- change stations to your needs
41
How can intensity be measured during training?
Borg/RPE scale
| Heart rate
42
What is heart rate measured in?
BPM/ Beats per minute
43
How do you calculate max heart rate?
220-age
44
how do you calculate aa person's aerobic training zone?
60-85% of max heart rate
45
What benefits do athletes get from working in their training zone?
They develop their aerobic endurance
46
explain how the borg scale works
A person says how hard they are working on the scale,
| 6bing the lowest, 20 being the hardest
47
What can the borg scale be known as?
RPE scale
48
What are the disadvantages of using the borg scale?
The scale is opinionated
49
How can you calculate heart rate by using the borg scale?
The number which the athlete Is working at multiplied by 10
50
What types of training would have high intensity? low intensity?
High intensity: Interval, fartlek and circuit
| low intensity: continuous
51
What`are the types of flexibility training?
static, ballistic and PNF
52
what is static stretching?
A stretch which can be performed independently using internal force (active) or other people or objects help stretch you (passive)
53
what are the types of static stretching?
active and passive
54
which sports performers require a high level of flexibility?
Gymnastics performers, tennis, badminton and squash players
55
what are the advantaged and disadvantages of static stretching?
```
advantages: low risk of injury,
easy and simple,
done at every level of performance
Disadvantages: can only stretch within body's motion,
not very beneficial,
Not effective in some muscle groups
```
56
what is ballistic stretching?
uses fast and jerky movements to stretch muscles past their normal rage
57
what are the advantages and disadvantages of ballistic stretching?
advantages: can be sport specific,
allows muscles to be stretched past normal range
disadvantages: possibility of injury and pain,
often performed incorrectly,
not effective in some muscle groups
58
what is proprioperceptive neuromuscular facilation (PNF)?
Passive stretching using a partner or object, to develop flexibility, mobility and strength.
Where the partner stretches the muscle to its limit with partner applying resistance for 6-10 seconds
59
what are the advantages and disadvantages of PNF?
advantages: can increase flexibility and range of movement,
can be used as part of a rehab programme
disadvantage: must be carried out by a specialist,
risk of overstretching
60
What is plyometric training?
training to used to develop sport specific skills and explosive power
61
what components of fitness does plyometric training develop?
muscular strength, anaerobic power
62
who would use plyometric training?
basketball, netball and volleyball players
63
what are the advantages and disadvantages of plyometric training?
```
advantages: can be sport specific,
can improve muscular speed and power
disadvantages: must be on a suitable surface,
not suitable for younger athletes,
can cause injury
```
64
what 2 types of training can improve muscular power, endurance and strength
Plyometric and free weight/weight training
65
what is circuit training?
Training with a varied selection of exercises in different stations
66
what are the advantages and disadvantages of circuit training?
advantages: can be adapted for each sport,
can be relatively cheap
disadvantages: large space required,
can require specialised equipment
67
what does rep mean?
rep-the number of times a weight is lifted
68
what does set mean?
set-the number of reps you do
69
how would a performer develop strength through weight training?
increase the number of reps or the weight for each rep
70
what are the types of speed training are there?
hollow sprint
acceleration training
Interval training
71
who would perform speed training?
football players, basketball, hockey and sprinters
72
what are the advantages and disadvantages of speed training?
advantages: can be adapted to suit different sport performers
can be carried out with little to no equipment
disadvantages: can push yourself too hard and can lead to injury
it can become boring
73
How would you test muscular strength
Grip dynamometer
74
How would you test flexibility
Sit and reach box
75
How would you test aerobic endurance
Multi stage fitness test
76
How would you test muscular endurance
1 minute press up test
| 1 minute sit up test
77
What is the method for the sit and reach test
Take your shoes off
| Place your feet flat against the box
78
How would you test body composition
Body mass index
| Skinfold testing
79
What is the method for hand grip dynamiter
Set the dynamiter to 0
| Squeeze as hard as you can what
80
What is the method for the 1 minute press up test
Position yourself on the mat with your hands
81
How would you test muscular strength?
Grip Dynameter
82
how would you test flexibility?
Sit and reach box
83
how would you test aerobic endurance?
Multi-stage fitness test
84
How would you test muscular endurance?
1 minute press up test
| 1 minute sit up test
85
what is the method for the sit and reach test?
Take your shoes off
place your feet flat against the underside of the box
stretch your hands, one on top of the other stretching as far as you can
86
How would you test body composition?
Body mass index
Bioelectrical analysis
Skinfold testing
87
what is the method for hand grip Dynameter?
set the dynameter to 0
set the length of the grip to your preferred length
squeeze as hard as you can.
do 3 times resetting to 0 each time
88
what is the method for the multistage fitness test?
warm up
measure 20m
be on or behind the line before or on each beep.
89
what is the method for the 1 minute press up test?
position with yourself on the mat with your hand shoulder width apart and your arms fully extended
do for 1 min with no rests
90
what is the method for the one minute sit up test?
lie on the mat
| bend your knees and fold your arms across your body.
91
What is the method for a BIA?
Place an electrode on your right hand and right foot.
| fat free mass will conduct electricity
92
Advantages and disadvantages of forestry step test
Advantages
Minimal equipment
Simple to setup
Can be conducted anywhere
Disadvantage
Assistant required to administer the test
Test can be boring
Specialised tape required
93
Resistance drills
This is where you increase the pace whilst being held back by a resistance (elastic) band.
94
Hill sprints
This is where you increase the pace by running up a hill
