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Btec Sport > Components of fitness > Flashcards

Components of fitness Flashcards

(101 cards)

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1
Q

what are the physical components of fitness

A 
Muscular endurance
Aerobic endurance 
Speed
muscular strength 
Flexibility
Body composition
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2
Q

What are the skill components of fitness

A 
Agility
Balance
Reaction time
Power
Co-ordination
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3
Q

Definition of muscular endurance

A

The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.

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4
Q

Definition of aerobic endurnce

A

The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.

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5
Q

Definition of speed

A

Distance divided by the time taken. Speed is measured in metres per second (m/s). The faster an athlete runs over a given distance, the greater their speed

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6
Q

Definition of muscular strength

A

The maximum force (in kg or N) that can be generated by a muscle or muscle group.

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7
Q

Definition of flexibility

A

Having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.

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8
Q

Definition of body composition

A

the relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.

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9
Q

Definition of agility

A

The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.

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10
Q

Definition of balance

A

The ability to maintain centre of mass over a base of support

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11
Q

Definition of reaction time

A

the time taken for a sports performer to respond to a stimulus and the initiation of their response.

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12
Q

Definition of power

A

The product of strength and speed expressed as the work done in a unit of time.

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13
Q

Definition of Co-ordination

A

The smooth flow of movement needed to perform a motor task efficiently and accurately.

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14
Q

What are the three types of speed

A 
Acceleration speed (30 meters)
pure speed (60 meters)
Speed endurance (short recovery)
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15
Q

what are the two types of balance

A

static (headstand)

Dynamic (Cartwheel)

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16
Q

what are the basic principles of fitness

A 
FITT
frequency
Intensity
Time
Type
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17
Q

what does frequency mean

A

How often an athlete trains over a week

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18
Q

what does intensity mean

A

how hard an athlete trains

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19
Q

what does time mean

A

How long each training session must last in order to be of any benefit

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20
Q

what does type mean

A

Type of training of which you perform

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21
Q

what are the 7 additional principles

A 
progressive overload
specificity
individual need/differences
adaptation
reversibility
variation
rest and recovery
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22
Q

what does progressive overload mean

A

gradually increasing the amount of work to gain fitness without risk of injury

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23
Q

what does specificity mean

A

matching training to the requirements of an activity

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24
Q

what does individual needs/differences mean

A

matching training to the requirements of an individual

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25
what does adapation mean
the process of the body getting used to a particular exercise or training through exposure
26
what does reversibility mean
your fitness levels can change all the time and can go down if stop training
27
what does variation mean
over a period of time minor changes in the training program will improve sports performance
28
what does rest and recovery mean
rest- the day you do not train | recovery- the time required to repair damage to the body
29
What are the four types of training for aerobic endurance
Continuous Fartlek Interval Circuit
30
Advantages of continuous
No Equipment needed Easy to carry out Training can be sport specific Good for aerobic endurance
31
Disadvantages of continuous training
Can be boring Risk of injury Only develops aerobic endurance
32
Advantages of Fartlek
Can be sport specific Easy to carry out Performer can control the intensity Adds variety to training
33
disadvantages of Fartlek
Needs to monitor training to ensure performer keeps up intensity Performer needs good discipline
34
Advantages of interval
Easy to measure progress and improvement Mix aerobic and anaerobic exercise Easy to see when not trying Easy to carry out
35
Disadvantages of interval
Can be boring Difficult to keep going Requires a certain level of intensity
36
Advantages of circuit training
``` Develops strength and endurance Appropriate for all sports Can be adjusted to suit age, fitness Exercises are simple A wide range of exercises to select what suits you. ```
37
Disadvantages of Circuit training
Requires a lot of equipment Need space to set up the circuit Can only be used in appropriate places Health and safety monitoring
38
what components of fitness are used in continuous
Aerobic endurance
39
what components of fitness are used in Fartlek
Aerobic endurance | Speed
40
what components of fitness are used in interval
Aerobic endurance | Anaerobic power
41
what components of fitness are used in Circuit
Any component can be used as it can be changed for each
42
How can FITT principles be applied to continuous
F- I- T- T-
43
How can FITT principles be applied to Fartlek
F- I- T- T-
44
How can FITT principles be applied to Interval
F- I- T- T-
45
How can FITT principles be applied to Circuit
F- I- T- T-
46
How can intensity be measured during exercise
RPE/Borg scale | heart rate
47
What is heart rate measured in
Bpm
48
How do we calculate HR max
220 - athletes age
49
how do you calculate an individuals aerobic training zone
60-85% of HR max
50
What benefits do athletes get from working in their aerobic training zone
develops their aerobic endurance
51
Explain how the borg scale works
used to measure how hard an athlete feels they are working
52
What can the borg scale also be known as
RPE
53
Disadvantages using the borg scale
athletes can lie about how hard they are working
54
How can you calculate HR by using borg/RPE scale
RPE x 10
55
What types of training would have high intensity?
circuit Fartlek interval
56
What types of training would have low intensity?
continuous
57
how do you develop flexibility
Static balistic propioceptive neuromuscular facilation PNF
58
What are the three types of flexibility training?
static balistic PNF
59
What is static stretching?
helps reduce the risk of injury
60
What are the two types of static stretching?
Active | passive
61
Which sports performers require a high level of flexibility?
Gymnast | Athlete
62
What are the advantages and disadvantages of static stretching?
``` Advantages easy, low risk of injury, simple, anyone can do it Disadvantages not best for warm up not the best for all muscles ```
63
What is ballistic stretching?
uses force of limb movement, fast and jerky
64
What are the advantages and disadvantages of ballistic stretching?
advantages sport specific, allows muscles to be stretched beyond normal range disadvantages risk of injury, not effective for all muscles, performed incorectly
65
What is Proprioceptive Neuromuscular Facilitation (PNF)
form of passive stretching using a partner, used in rehab programs
66
What are the advantages and disadvantages of PNF stretching?
advantages increase flexibility, used in rehab disadvantages must be carried out by specialist, risk of overstretching
67
What is plyometric training?
used to develop sport specific skills and explosive power, speed and strength
68
what is Eccentric contraction
muscle lengthens
69
what is Concentric contraction
muscle shortens
70
What components of fitness does plyometric training develop?
muscle endurance | anaerobic power
71
Who would use plyometric training? (Sporting example)
sprinters | hurdlers
72
What are the advantages and disadvantages of Plyometric training?
advantages can be adapted, improve speed and power disadvantages cause injury, not for young athletes must be performed on suitable surfaces
73
What TWO types of training develop strength, muscular endurance and power?
circuit | free weights
74
What is circuit training?
different stations developing muscle endurance and power
75
What are the advantages and disadvantages of circuit training?
advantages can be adapted, carried out with little equipment, keeps athletes motivated disadvantages specialist equipment, large space need to to set up
76
What does the word rep mean?
number of times a weight is lifted
77
What does the word set mean?
number of times reps are done
78
How would a performer develop strength using weights?
working at 90% of 1 rep max with 6 reps
79
How would a performer develop muscular endurance using weight?
working at 50-60% of 1 rep max 20 reps
80
What is elastic strength and how could a sports performer develop their elastic endurance?
75% of 1 rep max with 12 reps
81
how would you test muscular strength
grip dynamometer
82
how would you test aerobic endurance
forestry step | multistage fitness test
83
how would you test body composition
BIA, BMI and skinfold
84
how would you test muscular endurance
1 minute press up | 1 minute sit up
85
how would you test flexibility
sit and reach
86
method of sit and reach
remove shoes sit with legs flat reach and hold for 3 seconds
87
how would you test speed
35 m sprint
88
how would you test agility
illinois agility test
89
how would you test anaerobic power
vertical jump
90
method of forestry step
step on time to beat
91
method of 35m sprint
sprint 35 meters
92
method of illinois agility test
run around the cones
93
method of vertical jump
jump
94
what is the unit of measurement for forestry step test
ml/kg/m
95
what is the unit of measurement for 35m sprint
seconds
96
what is the unit of measurement for illinois agility test
seconds
97
what is the unit of measurement for vertical jump
kgm/s
98
how do you interpret results for forestry step test
normative table
99
how do you interpret results for 35 m sprint
normative table
100
how do you interpret results for illinois agility test
normative table
101
how do you interpret results for vertical jump
lewis monogram

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