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chapter 3 Flashcards

1
Q

define health

A

the complete state of physical social and mental wellbeing, not merely the absence of disease or infirmity

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2
Q

define fitness

A

to be able to meet the demands of the environment

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3
Q

define agility

A

the ability to change directions at speed whilst maintaining in control

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4
Q

define balance

A

to be able to maintain a centre of mass of a fixed point/base

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5
Q

cardiovascular endurance

A

the ability of the heart and lungs to supply oxygen to the working muscles

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6
Q

coordination

A

to be able to use two or more body parts at once efficiently

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7
Q

flexibility

A

the amount of possible movement at a joint

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8
Q

muscular endurance

A

the ability of the muscles to undergo repeated contractions avoiding fatigue

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9
Q

power

A

speed X strength

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10
Q

reaction time

A

the time taken for the body to react to a stimulus

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11
Q

strength

A

the ability to overcome a resistance

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12
Q

speed

A

the maximal rate body parts can move or cover a distance

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13
Q

3 types of strength

A

maximal - one rep max
dynamic - muscular endurance
explosive - power

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14
Q

Why do u do fitness tests

A

-measure specific components of fitness
-measure initial fitness level to compare with when performed after training program
-identify strengths and weaknesses
-compare with national averages
-measure progress

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15
Q

describe wall toss test

A

equipment - wall, ball, stopwatch
fitness component - coordination
method - stand 2m away from wall, throw ball underarm and catch with other hand, keep alternating hands for 30 seconds and record successful catches

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16
Q

describe sit and reach test

A

equipment - ruler, box
fitness component - flexibility
method - sit on floor with legs straight and ankles vertical against box, reach as far as possible forward and measure distance from start of box to tip on hand

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17
Q

describe ruler drop test

A

equipment - ruler
fitness component - reaction time
method - get a friend to hold rules at 0cm mark between top of thumb and hand, partner randomly drops ruler and catch as fast as possible, record distance from 0 to tip of them where caught, repeat 3x

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18
Q

describe multi-stage fitness test

A

equipment - tape measure, cones, speaker, bleep test recording audio
fitness component - cardiovascular endurance
method - two cones 20m apart, recording of bleeps played getting faster, foot must be over line before bleep, 3 misses then end recording and record final level

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19
Q

30 meter sprint test

A

equipment - stopwatch
fitness component - speed
method - lay out two markings 30-50 meters apart, sprint as fast as possible from one to another and record time with stopwatch

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20
Q

one rep max test

A

equipment - gym exercise
fitness component - maximal strength
method - pick exercise specific to desired muscle group, begin with efficient warm up and weight you can easily lift, slowly increase weight until weight you cannot lift

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21
Q

Illinois agility test

A

equipment - stopwatch, cones, tape measure
fitness component - agility
method - set up course 5by10 meters (should know course), start lying face down, once told go run around course as fast as possible and record time takes until the finish

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22
Q

describe standing long jump test

A

equipment - tape measure, cone
fitness component - power
method - stand against cones on two feet and jump as far as possible landing on two feet, measure distance from starting cone to back of heel

23
Q

describe sit-up bleep test

A

equipment - metronome, non-slip surface
fitness component - muscular endurance
method - perform 20 sit-ups a minute for as many minutes s possible, record how many sit-ups performed in total

24
Q

describe handgrip dynamometer test

A

equipment - dynamometer
fitness component - strength
method - begin holding dynamometer above head and grip hand whilst lowing arm, record reading on dynamometer, repeat 3x and take best score

25
describe stork stand test
equipment - stopwatch fitness component - balance method - stand on strong leg with other foot raised and hand on hips, raise heel in calf raise motion and record time until foot hits the ground, repeat 3x and take best time
26
why fitness tests are not always useful
- do not show how a performer will play under pressure in a competitive environment - most tests are not sport specific to sporting actions
27
SPORT
Specificity - matching the training the activity and components of fitness being developed progressive overload - gradually increasing overload so fitness gains occur without injury reversibility - any fitness improvement caused by training will gradually reverse and be lost once training stops Tedium - variety is needed otherwise athlete may become bored and not motivated
28
FITT
frequency - how often you should train intensity - how hard you should train time - how long you should train for type - what method of training you should use
29
why is balancing training crucial
- overtraining can lead to injuries - not enough training can lead to loss of gains
30
heart rate + maximum heart rate calc
heart rate = amount of beats per minute MHR = 220 - age
31
aerobic training zone
60-80% of max heart rate
32
anaerobic training zone
80-90% of max heart rate
33
continuous training
- exercising at low intensity for long duration - aerobic respiration / aerobic training zone - involves cardiovascular endurance and muscular endurance - overload achieved by increasing frequency duration speed or distance
34
pros and cons of continuous training
pros: - easy to do, no equipment required - helps prepare for sports with long duration and little breaks cons: - does not improve anaerobic fitness - can become tedious - can lead to Injury due to repeated use of same muscles/joints
35
fartlek training
- continuous yet involves changing intensity over different intervals - mix of aerobic and anaerobic exercise - both cardio and muscular endurance and improves speed - overload achieved by increasing time and speed or terrain difficulty
36
pros and cons of fartlek
pros: - adaptive (tailored to different needs of different sports) cons: - lack of structure, easy to skip the hard bits and tough to monitor progress
37
interval training
-uses fixed patters of high intensity and low intensity or rest - improves both cardiovascular endurance, anaerobic fitness and speed - to overload increase ratio of high to low intensity
38
pros and cons interval training
pros - easily adapted to either aerobic and anaerobic fitness by changing proportions cons - exhausting and difficult to self motivate - risk of injury at high intensity
39
weight/resistance training
- involves muscles acting against resistance - develops both strength and muscular endurance - develops strength/power -used by contracting muscles to create movement
40
pros and cons weight training
pros - easily adapted for different sports - require little equipment cons - high stress levels of muscles can lead to DOMS - poor form can lead to injury
41
weight training statistic
muscular endurance - below 70% of one rep max for 12-15 reps strength - above 70% of one rep max for 4-8 reps
42
circuit training
- between 6 and 10 'stations' - different exercise specific for different muscle groups/fitness - short period of rest between stations
43
circuit training pros and cons
pros -circuit can be constructed two meet specific needs and train weaknesses - variety prevents tedium cons - requires large amount of space and equipment
44
plyometric training
- develops power, explosive strength and speed - often involves jumping exercises - muscle is lengthened before shortened to generate power and perform a powerful movement
45
plyometric pros and cons
pros - only training form which directly improves power - very demanding, needs high fitness
46
high-altitude training
- training ion areas of low air pressure to adapt there body to create more red blood cells - allows better oxygen supply - improves cardio and muscular endurance
47
high altitude training pros and cons
pros - helps endurance athletes performance massively cons -effects are short lasting -expensive to transport to areas, this can lose time of training
48
static stretching
- gradually stretching a muscle then holding the position - hold for mild discomfort for 30 secs - active = you use your own muscles to hold position - passive = someone or something holds position
49
pre-season training
-performer makes sure they are ready for competitive season - focus on general fitness and developing components specific to their sport
50
competitive season
- performer should be at peak fitness - focus on maintaining current leech of fitness - overtraining should be avoided to reduce chance of fatigue
51
post-season
-performer should rest and relax to allow recovery - light aerobic training to maintain general fitness
52
ways to avoid injury
warm up - raising pulse, stretching, practice actions maintain hydration - drink plenty to replace water loss during exercise taping and bracing - supports joints, limits range of movement to prevent damage correct clothing/equipment - suitable footwear and protective equipment when appropriate technique - correct technique to avoid strains
53
post exercise
-eat and rehydrate to restore energy and water used -ice baths to prevent DOMS -suitable recovery time -cool down by stretching to prevent DOMS and gradually reducing intensity eg light jog

Gcse Pe (3 decks)

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