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GCSE PE > Chapter 3 > Flashcards

Chapter 3 Flashcards

(61 cards)

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1
Q

Health

A

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

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2
Q

Fitness

A

Ability to cope with demands of the environment

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3
Q

Relationship between health and fitness

A

Ill health causes inability to train which lowers fitness
Ill health but able to train increases fitness

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4
Q

Cardiovascular Endurance

A

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

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5
Q

Muscular Endurance

A

Ability to repeatedly use muscles over a long time without getting tired or fatigued

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6
Q

Strength

A

The amount of force that a muscle or muscle group can apply against a resistance

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7
Q

Dynamic Strength

A

Using strength to move things repeatedly like muscular endurance.

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8
Q

Explosive Strength

A

Uses muscle strength in a short, fast burst similar to power

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9
Q

Static Strength

A

When muscles dont move but still apply a force like holding a handstand

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10
Q

Maximal Strength

A

Most amount of force a muscle group can create in a single movement

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11
Q

Speed

A

Rate at which someone is able to move, or to cover a distance in a given amount of time

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12
Q

Power

A

Strength x Speed

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13
Q

Agility

A

Ability to change body position or direction quickly and with control

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14
Q

Balance

A

Ability to keep the body’s centre of mass over a base of support

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15
Q

Coordination

A

Ability to use 2 or more parts of the body together, efficiently and accurately

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16
Q

Reaction Time

A

Time taken to move in response to a stimulus

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17
Q

Flexibility

A

Amount of movement possible at a joint

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18
Q

Coordination Fitness Test

A

Wall Toss Test

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19
Q

Flexibility Fitness Test

A

Sit and Reach

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20
Q

Reaction Time Fitness Test

A

Ruler Drop Test

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21
Q

Cardiovascular Endurance Test

A

Multistage Fitness Test
Bleep Test

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22
Q

Speed Fitness Test

A

30m Sprint

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23
Q

Maximal Strength Test

A

One Rep Max

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24
Q

Agility Fitness Test

A

Illinois Agility Test

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25
Power Test
Vertical Jump Test
26
Muscular Endurance Fitness Test
Sit-Up Bleep Test
27
Balance Fitness Test
Stork Stand Test
28
Strength Test
Handgrip Dynamometer
29
Reasons for Fitness Tests
Identify strengths and weaknesses Monitor Improvement Show starting level of fitness Inform training requirements Compare against national averages Motivate/Set goals Provide variety in a training programme
30
Limitations of Fitness Tests
Not sport specific Don’t replicate sporting movements Don’t replicate competitive environment Must be carried out in correct procedures
31
Principles of Training (SPORT)
Specificity Progressive Overload Reversibility Tedium
32
Specificity
Matching training to the activity and components of fitness to be developed
33
Progressive Overload
Gradually increasing amount of overload so that fitness gains occur without injury. For overload increase intensity,frequency or time spent
34
Reversibility
Any fitness improvement or body adaptation caused by training will gradually reverse and be lost when you stop training
35
Tedium
Needs to be variety in training otherwise it can become boring
36
Principles of Overload (FITT)
Frequency Intensity Time Type
37
Frequency
How often you should exercise
38
Intensity
How hard you should exercise
39
Time
How long you should exercise for
40
Type
What exercises and methods of training you should use
41
Circuit Training
6-10 stations for specific exercises Consider: Space available Equipment available Number of Stations Work:Rest ratio Variety keeps training interesting Takes long time to set up
42
Continuous Training
Steady constant rate of aerobic exercise for at least 20 minutes with no breaks Doesn’t improve anaerobic fitness Boring
43
Fartlek Training
Type of continuous training involving varying speed,terrain and work:recovery ratios Lacks structure and people may skip hard parts
44
Interval Training
Periods of exercising hard with periods of rest or low intensity exercise Risk of injury due to high intensity Exhausting
45
Static Stretching
A way to stretch to increase flexibility. Held for up to 30 seconds, using correct technique, avoid over stretching Poor technique = injury
46
Weight Training
Using muscle against resistance. Adjust weight based on fitness aim However puts muscles due to high stress levels Poor form can cause injuries
47
Plyometric Training
Improve power Eccentric contraction followed by larger concentric contraction Very demanding on muscles
48
High Altitude Training
Train at high altitude where air pressure is low. Body adapts by creating more red blood cells giving an advantage at lower altitude However effects only last a short amount of time and transport is expensive
49
Pre Season
General aerobic fitness, specific fitness needs
50
Competitive/Playing Season
Maintain fitness levels and work on specific skills
51
Post Season
Rest and light aerobic training to maintain general level of fitness
52
Training Thresholds
Boundaries of training zones
53
Maximum Heart Rate Calculation
220 - age
54
Aerobic Training Zone
60%-80% of max heart rate
55
Anaerobic Training Zone
80%-90% of max heart rate
56
How to improve muscular endurance weight training
Below 70% 1 rep max 12-15 reps 3 sets
57
How to improve Strength- Weight Training
Above 70% of 1 rep max 4-8 reps 3 sets
58
Preventing Injury
Warm Up Hydration Correct clothing and equipment Taping/ Bracing Correct Technique Structure training correctly
59
Preventing Injury after exercise
Cool Down Enough Recovery Time Eat and Rehydrate Ice baths / massage to remove DOMS
60
Warm Up includes
Raising pulse to get blood flowing to muscles Stretching and Mobility to increase range of motion and not get injured Practice actions/psychological preparation
61
Cool Down Includes
Gradually reducing intensity to stop EPOC Static stretching to prevent injury.

GCSE PE (6 decks)

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