chapter 3 - physical training Flashcards
(59 cards)
define health
the state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity
define fitness
the ability to meet or cope with the demands of the environment
define agility
the ability to move and change direction at speed whilst maintaining control
define balance
maintenance of the centre of mass over the base of support
define cardiovascular endurance
the ability of the heart and lungs to supply oxygen to the working muscles
define coordination
the ability to use two or more different parts of the body together smoothly and efficiently
define flexibility
the range of movement possible at a joint
define muscular endurance
ability of a muscle group to undergo repeated contractions avoiding fatigue
define power
the product of speed and strength
define reaction time §
the time taken to respond to a stimulus
define the speed
the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time
define strength
the ability to overcome resistance
reasons for carrying out fitness tests (TEST)
T - training program, informs what needs to be trained
E - evaluate strengths and weaknesses
S - set goals to achieve well in the fitness test thus providing motivation
T - Tedium, to provide variety and avoid boredom in training
how to set up the illinois agility test and use it
you take 8 cones and arrange them in a 10 x 5 m rectangle with 4 cones down the middle
performer then starts face down
the performer must then run around the cones as fast as possible
it is then timed in seconds and compared with a national guidance
what is illinois test used for
agility
how to set up and use stork balance test
individual starts on two flat feet and place their hands on their hips
they lift one leg so that it is touching the inside of the planted leg
the timer starts when the individual raises the heel of their planted foot off the ground
how to set up and use the multi-stage fitness test
cones are place 20 metres apart and a tape/CD is played
it progressively gets harder and the participant has to make it to the cone before the bleep sounds
the time between bleeps gets harder as the level increases
individual is given 1 or 2 attempts if they do not make it to the bleep in time
the score is recorded as a level and a bleep
how does the wall toss test work
tennis ball is in one hand
participant stands 2m away from the wall
participant then throws ball with one hand to the wall and catches with the opposite
repeated as many times as possible
how does the sit and reach test work
you will need a sit and reach box with a slider
individual needs to remove shoes and have their feet flat against the sit and reach board
their legs must also be straight
the slider must be set to be in line with their toes (14cm)
the individual then reaches forward and pushes as far as possible
how does the muscular endurance test work (the abdominal curl conditioning test)?
the participant lies on the mat in sit up position while their partner holds down their feet
the participant then sits up on the bleep and down on the bleep, keeping on time
the test is maximal, how many sit ups you can do in time with the bleep until failure
define muscular endurance
the ability of the muscles to repeatedly contract without failure
how does the vertical jump test work
wall ruler is used
feet must be flat, stand to push the wall ruler with fingertips as high as possible to mark out base height
apply chalk to the fingertips of the participant
from a standing position the participant then jumps as high as possible and marks the ruler with chalk from fingertips
how does the handgrip dynamometer test work?
the participant squeezes the dynamometer in their dominant hand
the arm should be at 90 degrees with the elbow against the body
they must then squeeze with maximal effort and record score
how does the 30 m speed test work?
place two cones 30m apart
use a flying start
the individual is timed running 30m as fast as they can
