Chapter 3 Flashcards
1
Q
What is health
A
A state of complete physical, mental and social wellbeing and not merely the absence of disease and infirmity
2
Q
What is fitness
A
The ability to meet, or to cope with, the demands of the environmetn
3
Q
What are the components of fitness
A
- agility
- balance
- cardiovascular endurance
- coordination
- flexibility
- muscular endurance
- power
- reaction time
- strength
- speed
4
Q
What is agility
A
The ability to move and change direction quickly, at speed, while maintaining control
5
Q
What is balance
A
The ability to keep the body stable by maintaining the centre of the mass over the base of support
6
Q
What are the two types of balance
A
- static balance, little to no movement
- dynamic balance, when movement takes place
7
Q
Example of a static balance
A
Handstand
8
Q
Example of a dynamic balance
A
Cartwheel
9
Q
What is cardiovascular endurance
A
Often referred to as aerobic power.
Ability of the heart to supply oxygen to the working muscles
10
Q
What is coordination
A
The ability to use two or more different parts of the body together, smoothly and efficiently
11
Q
What is flexibility
A
The range of movement possible at a joint
12
Q
What is muscular endurance
A
Ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue
13
Q
What is fatigue
A
- feeling of extreme or severe tiredness due to a build-up of lactic acid in the muscles
- working for long periods of time
14
Q
What is power
A
Product of strength and speed
15
Q
Power formula
A
Power = strength x speed
16
Q
What is reaction time
A
The time taken to start responding to a stimulus and the performer starting to respond
17
Q
What is strength
A
The ability to overcome resistance
18
Q
What are the 4 types of strength
A
- maximal strength
- static strength
- explosive strength
- dynamic strength
19
Q
What is maximal strength
A
The greatest force that is possible in a single muscle contraction
20
Q
What is static strength
A
The amount of force exerted on an object you cannot move
21
Q
What is explosive strength
A
The amount of force exerted in one quick muscle contraction
22
Q
What is dynamic strength
A
The amount of force exerted repeatedly by a muscle
23
Q
What is speed
A
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting their body parts into action as quickly as possible
24
Q
How to calculate speed
A
Speed = distance/time
25
What are the reasons for fitness testing
- identify strengths and weaknesses
- establish a starting level
- motivation
- providing variety
26
Limitations of fitness testing
- general and not sport specific
- do not replicate movements used in sports
- conducted in isolation without distractions
- dont use direct measuring
- need quite high levels of motivation
- questionable reliability
27
What is quantitative data
- focuses of measuring things and involves numbers
- involves facts
- gives an objective answer to your question
28
What is qualitative data
- focuses on understanding things
- descriptions and other peoples opinions
- gives a subjective answer to a question
29
What test do you do to measure agility
Illinois agility test
30
How do you do the Illinois agility test
- set out the cones in the right course
- lie down on your front with your heat towards the starting line
- when you say go get up quickly and run around the course
- stop the stopwatch when cross the finish line
- compare results
31
What test measures balance
Stork balance test
32
How do you do the stork balance test
- stand on both feet with hands on hip
- lift one leg and place toes on your knee
- raise your heel so you stand on your tiptoes
- balance for as long as possible
- record time this is done for
33
What test measures cardiovascular endurance
Multi stage fitness test (bleep test)
34
How do you do the multi stage fitness test
- set out a pair of cones 20m apart
- start the recording
- run from one cone to the other before the next beep on the recording
- carry on until you can’t reach the cone before the beep
35
What test do you do to measure coordination
Wall toss test
36
How do you do the wall toss test
- face the wall 2m away
- throw the ball with one hand and catch with the other
- continue dong this for 30 seconds
- count how many pases you do in this time
37
How do you measure flexibility
Sit and reach test
38
How do you do the sit and reach test
- sit on the floor with your test straight in front of you against the box
- reach gently forward for as far as you can go
- hold for 2 seconds
- measure distance reached
39
What test measures muscular endurance
Sit up bleep test
40
How do you do the sit up bleep test
- start the recording
- do a sit up in time with each beep
- stop when you can no longer keep in time with the recording
41
What test measures power and explosive strength
Vertical jump test
42
How do you do the vertical jump test
- stand side on with the wall and reach as high as possible
- this is the standing reach height
- jump as high as possible
- where you jump to is your jump height
43
What test measures reaction time
Ruler drop test
44
How do you do the ruler drop test
- hold a ruler between you thumb and index finger
- drop the ruler and catch it as soon as possible
- record the distance from 0cm
45
What test measures maximal strength
One rep max test
46
How do you do the one rep max test
- lift a realistic weight once
- increase the weight after a few minutes
- continue until you can no longer lift the weight
47
How do you calculate your one rep max
1RM = weight x (1+ (reps)/30)
48
What test measures speed
30m sprint test
49
How do you do the 30m sprint test
- set a pair of cones 30m apart
- run as fast as you can from one cone to the other
- time how long it takes to run that distance
50
How do you measure strength
Handgrip dynamometer test
51
How do you do the handgrip dynamometer test
- used the dynamometer
| - record the maximum reading
52
What are the principals of training
- specificity
- progressive overload
- reversibility
- tedium
53
Mnemonic to remember the principles of training
```
S - specificity
P - progressive
O - overload
R - reversibility
T - tedium
```
54
What does specificity mean
- making training specific to the sport of activity being performed
55
What is progressive overload
- gradually increasing the amount of overload so fitness gains occur, without the potential for injury
- gradually increasing the stress placed on the body during training
56
What is reversibility
- when fitness levels are lost when you stop exercising
- gains made through training are lost more quickly then achieved
- common way to happen is by getting an injury
57
What is tedium
- boredom that can occur from training the same way every time
58
What are the principals of overload
- frequency
- intensity
- time
- type
59
What is the mnemonic for principals of overload
F - frequency
I - intensity
T - time
T - type
60
What does frequency mean
How often you train for
61
What is intensity
How hard you train
62
What is time
How long you train for
63
What is type
The specific method of training
64
What is the FITT principal
Used to increase the amount of work the body does in order to achieve overload
65
Where is your aerobic training zone
| How to calculate
60-80% of MHR
66
Where is the anaerobic training zone
| How to calculate
80-90% of MHR
67
What is the training threshold
The upper and lower boundaries of the aerobic training zone and the anaerobic training zone
68
What components of fitness does circuit training train
All components of fitness
69
How to set up a training circuit
- space available
- equipment available
- number of stations can vary
- contain a variety of exercises
- perform each exercise with the right technique
- work:rest ratio must be correct
70
What does a timed circuit improve
Muscular endurance
71
What does a fixed load circuit improve
- strength
| - muscular indurance
72
What do varied circuits improve
Cardiovascular endurance
73
What are the advantages of circuit training
- very flexible
- train a range of components of fitness
- large groups can train
- easy to set up
74
Disadvantages of circuit training
- not suitable for individual training
- large space needed
- technique can be effected
- result in injury
75
What component of fitness does continuous training benefit
Cardiovascular endurance
76
What are advantages of continuous training
- dont need specialist equipment
- beginner friendly
- good for training on your own
77
Disadvantages of continuous training
- not suitable for groups
| - doesn’t improve anaerobic fitness
78
What component of fitness does interval training benefit
Cardiovascular endurance
79
What types of interval training are there
- long-interval training: 15s to 3m. 80-85% of MHR. Same length rest
- short-interval training: <15s. Max heart rate. Long rest times
80
Advantages of interval training
- good for beginners
- good for overall fitness
- trains aerobic and anaerobic
81
Disadvantages of interval training
- put a lot of pressure on your body
| - long rest between sessions
82
What is Fartlek training
When you work for periods of fast work followed by slower periods of work
Type of interval training
83
What does Fartlek training benefit
Cardiovascular endurance
84
Advantages of Fartlek training
- no specialised equipment
- train on your own
- learn to pace yourself
85
Disadvantages of fartlek training
- can’t do in groups
- have to be experienced
- need self-discipline and self-motivation
- need good weather
86
What component of fitness does static stretching benefit
Flexibility
87
How long do you hold a static stretch for
30 seconds
88
Advantages of static stretches
- concentrated on a very specific component of fitness
89
Disadvantages of static stretching
- concentrates on one type of stretching
| - takes a long time
90
What components of fitness does weight training improve
- strength
- power
- muscular endurance
91
Advantages of weight training
- concentrates on specific muscles/muscle groups
| - concentrate on strength and power or muscular endurance
92
Disadvantages of weight training
- specialist equipment
- can cause injury if done with incorrect technique
- spotter is needed for free weights
93
What component of training does plyometric training benefit
Power
94
Advantages of plyometric training
- require little equipment
- short, high intensity work out
- stimulate types of movement made in sport
95
Disadvantages of plyometric training
- need 3 day in between each session
- must have good levels of strength and muscular endurance
- can cause stress of joints
96
What component of fitness does altitude training benefit
Cardiovascular endurance
97
How does high altitude training work
- less oxygen at high altitude
- oxygen carrying capacity is reduced
- body makes more red blood cells
- allows for more oxygen to be passed through the body
98
Limitations of altitude training
- expensive
- fitness can be reduced
- can suffer from altitude sickness
- benefits lost quite quickly
99
Advantages of altitude training
- more red blood cells produced
| - more oxygen carried around the body
100
Disadvantages of altitude training
- difficult to complete
- fitness can be reduced
- benefits lost quickly
- can suffer from altitude sickness
- not suitable for anaerobic athletes
101
What does a warm up do
It prepares the body for the physical activity to follow
102
What do warm ups do
- raise the body temperature
- increases the range at the joint that will be used most
- increases the amount of oxygen delivered to the working muscles
103
What is a pulse raiser
- increase blood flow around the body
- speed up oxygen delivery to the working muscles
- performing exercises that make the performer breathe faster
104
Examples of pulse raisers
- circuit
- aerobic dance
- jogging
105
What are the 4 stages of a warm up
- pulse raiser
- stretching
- skill practice
- mental preparation
106
What is mental preparation
Ensures that all of a performer’s attention is totally focused on the performance
107
Examples of mental preparation
- deep breathing
- mental rehearsal
- visualisation
- imagery
- positive self talk
108
What is a cool down
- allows the body systems to recover after exercise
- reduces performers heart rate
- reduces breathing rate
- helps remove waste products (lactic acid and carbon dioxide)
- reduces the likely hood of DOMS
109
What is DOMS
- delayed onset muscle soreness
| - the pain that you feel in your muscles the day after the exercise
110
What are the 2 stages of a cool down
- pulse lowering
| - stretching
111
What are the different training seasons
- pre-season
- competitive/peak season
- post-season
112
What happens during pre-season
Performers focus on
- general aerobic fitness
- general strength
- training and components of fitness
- practising skills and techniques
113
Ways to prevent injury
- correct training type and intensity
- not over training
- appropriate clothing and footwear
- taping and bracing when necessary
- stretch
- use correct equipment
- hydration
- rest and recovery
- warm up and cool down
