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btec spot definitions Flashcards

1
Q

what is agility

Skill related components of fitness

A

the ability to move quickly and precisely or change direction without losing balance or time

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2
Q

what is balance- names two types

Skill related components of fitness

A

the ability to maintain your centre of mass over a base of support.

static
dynamic

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3
Q

what is power

Skill related components of fitness

A

The work done in a unit of time
It is calculated Power = force(kg) x distance (mins or secs)

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4
Q

what is reaction time

Skill related components of fitness

A

The time taken for a performer to respond to a stimulus.

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5
Q

what is co-ordination

Skill related components of fitness

A

The ability of parts of the body to work together to move smoothly and accurately

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6
Q

Components of physical fitness

what is aerobic endurance

A

ability of the cardiorespiratory system to work efficiently supplying nutrients and oxygen to the working muscles

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7
Q

Components of physical fitness

what is muscular endurance

A

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.

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8
Q

Components of physical fitness

what is flexibility

A

the ability to move all joints fluidly through their complete range of motion

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9
Q

Components of physical fitness

what is speed

A

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

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10
Q

Components of physical fitness

what is muscular strength

A

the maximum force that a muscle or muscle group can produce. measured in KG

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11
Q

Components of physical fitness

what is Body composition

A

the relative ratio of fat- free mass in the body

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12
Q

how do you measure your heart rate training Zones

A

HR=220-age (years)

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13
Q

how do you measure your lower heart rate training Zones

A

0.6x200 =

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14
Q

how do you measure your upper heart rate training Zones

A

0.85x200=

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15
Q

what does RPE stand for

A

Rate of Perceived Exertion

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16
Q

what does the RPE scale start at

A

6-no exertion at all

20-maximal exertion

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17
Q

Fit principles

what is frequency

A

The number of training sessions you complete over a period of time aim for 3 to 5 sessions a week

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18
Q

Fit principles

what is Intensity

A

how hard you train. Intensity can be prescribed using the HR or RPE

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19
Q

Fit principles

what is time

A

how long you train for aim for 15 minutes to 60 minutes of activity depending on the intensity.

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20
Q

Fit principles

what is type

A

how you train, the appropriate methods(s) of training should be selected according to your need and your goals

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21
Q

what is active stretching

A

stretching which is performed on their own. The performer applies force to stretch and lengthen the muscles

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22
Q

what is static stretching

A

this is is required by someone or something
the object/person applies and external force causing the muscles to stretch.

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23
Q

what is ballistic stretching

A

involves making fast jerky movements usually in the form bouncing or bobbing

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24
Q

what is hollow sprints

A

sprint and a light jog

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25
what is acceleration sprints
Acceleration sprint session jog-50% Medium-75% sprint-100%
26
what is interval training
period of rest period of work
27
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.)
28
endurance TRAINING what is fartlek
different intensity e.g. walk, jog, sprint
29
what is reliability
should do it more than 1 times so you get a better and more accurate score
30
what is validity
whether the results you recorded are a true reflection of what you're trying to test for..
31
what is practicality
when you should do it so it doesn't take too long -time available -equipment required -costs involved
32
what does grip dynamometer measure
how strong you hand grip is
33
what is another word for the bleep test
multistage fitness test
34
how long do you have to run for every beep on bleep test
20m
35
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.
36
what kind of test can you use for flexibility
sit and reach test
37
what kind of test can you use for aerobic endurance
multistage fitness test/bleep test
38
what kind of test can you use for a aerobic endurance
a forestry step test/bleep test/multistage fitness test
39
what kind of test can you use for speed and agility
Illinois agility run test
40
what kind of test can you use for muscular endurance
one-minute press-up test
41
what kind of test can you use for body composition
body mass index
42
what is free weight training
barbell/dumb bell for constant-resistance exercises .In reps and sets.
43
Two places where you can take you heart rate
Either side of your neck You wrist with your thumb pointing up
44
Why would you never used yours thumb when you taking your heart rate
Because it’s got its own light pulse
45
How do you calculate you heart rate training zone
HRmax=220-AGE
46
On the rpe scale how high of exertion is 6
No exertion at all
47
On the rpe scale what is the exertion of of 20
Maximum exertion
48
How to measure RPE scale
RPE x 10 = (bpm)
49
What is progressive overload
When you work hard enough to when you adapt to what your training for
50
What is specificity
Training should be specific to your preferred sport activities or developing physical/skill -related fitness goals
51
What is adaptation
This occurs during the recovery period after the training session is complete adaptation is how your body increases its ability to cope with training loads
52
what is rest and recovery
essential to allow the body to repair and adapt and for the renewal of body tissues if your body doesn't get recovery time your performance can start to decrease
53
name 2 types of static stretching
Active passive
54
what is active stretching
performed by a sport performer on there own the performer applies force to stretch and lengthen the muscles
55
what is passive stretching
this is also known as assisted stretching and requires request of a person and object such as a chair or a wall
56
what is ballistic stretching
involves a fast jerky movement usually in a form of bouncing or bobbing through the full range of movements
57
what does circuit training improve
improves muscular strength muscular endurance power and aerobic endurance
58
what are the disadvantages and advantages of circuit training
ADV-time can be tailored specifically to meet the performers needs and requirements of their sports DIS-you need to plan time for when you want to do it including setting up the equipment and taking the equipment back down.
59
what are free weights
a weight that is not attached to another machine or devise barbells dumb bells are types of free weights and can be used in a range of constant-resistance exercises
60
what are the disadvantages and advantages of free weights
ADV-training can be sport specific targeting specific muscles and muscle groups DIS-session needs careful organisation ensuring use of correction ,safe technique
61
what is plyometrics
plyometrics' training involves exercises in which muscles are quickly and repeatly stretched and lengthened.
62
what are the disadvantages and advantages of plyometrics
ADV-training can be made specific to the sport your trying to train for DIS-need to be experienced to perform this type of training safety
63
what is continuous training
also known as long, slow distance or steady-state training that last for 30 min
64
what are the disadvantages and advantages of continuous training
ADV-no special equipment required easy to carry out DIS-higher risk of injury if running on a hard surface
65
what is fartlek training
Swedish name no rest running for a steady pace at all times and the intensity varies examples of this is cross country running
66
what are the disadvantages and advantages of fartlek training
ADV-no specal equipment required the performer can control the intensity level DIS-need for careful control of training intensity
67
what is interval training
work periods and recovery periods by varying the intensity and length of work periods
68
what are the disadvantages and advantages of interval training
ADV-no special equipment required DIS-performer may lose interest due to repetition
69
what are hollow sprint
this technique involves a series of sprints seperating by a hollow period of jogging or waliking sprint for 20m ,then jog for 20m alternating between the two until you reach the final cone
70
what are the disadvantages and advantages of hollow sprint
ADV- no special equipment needed DIS- may lose interest
71
what is the meaning of acceleration sprint
gradually increases from a standing or rolling start to jogging then to striding and a maximum sprint.
72
what are the disadvantages and advantages of acceleration sprint
ADV- no special equipment required DIS-may lose interest
73
what are the disadvantages and advantages of the sit and reach test
ADV-easy to complete , quick to administrate DIS- there are different inconsistent test methods for example some methods include warm ups some don't
74
what are the disadvantages and advantages of the multistage fitness test
ADV- minimum cost involved DIS-not sutible for certain population for examples elderly people
75
what are the disadvantages and advantages of the Illinois agility run test
ADV-minimum cost involved DIS-different surfaces can affect times records
76
what does the sit and reach test measure for
Flexibility
77
what does the grip dynamometer test measure for
Strength
78
what does the multistage fitness test measure for
aerobic endurance
79
what does the forestry step test measure for
aerobic endurance
80
what does the 35m sprint test measure for
speed
81
what does the the illinous agility run test measure for
speed and agility
82
what does the vertical jump test measure for
anaerobic power
83
what does the one min press up test measure for
muscular strength
84
what does the one minute sit up test measure for
muscular endurance
85
what does body mass index measure for (BMI)
body composition
86
how do you test for you body mass index
BMI=body weight(KG) / height (m)x Height(m)
87
what does the skin fold test measure for
Body composition
88
where do you use the skin fold caliper on a human body
male -chest -abdomen -thigh female-triceps - suprailiac -thigh

btec sport gcse (1 decks)

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