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PE COPY > Components Of Fitness > Flashcards

Components Of Fitness Flashcards

1
Q

Flexibility definition

A

The range of movement available at a joint.

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2
Q

Agility definition

A

The ability to change direction with speed whilst maintaining control.

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3
Q

Balance definition

A

The ability of the performer to retain centre of mass over their base of support without falling.
Dynamic - Balance while moving.
Static- Balance while still.

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4
Q

Cardiovascular endurance definition

A

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

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5
Q

Coordination definition

A

The ability to move two or more parts at the same time smoothly and efficiently.

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6
Q

Muscular endurance definition

A

The ability of a muscle group to undergo repeated contractions avoiding fatigue.

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7
Q

Power definition

A

The product of strength and speed (strength x speed). The ability to apply force quickly.

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8
Q

Reaction time definition

A

The time taken to iniate a response to a stimulus.

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9
Q

Strength definition

A

The ability to overcome a resistance.

Maximal- The largest force possible in a single contraction.

Dynamic- the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue.

Explosive- Speed x Strength (power)

Static - Maximum force applied to an immovable object.

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10
Q

Speed definition

A

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

Speed = Distance ÷ Time

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11
Q

Reasons for fitness testing

A
  • Talent identification
  • Set goals
  • To identify strengths and weakness
  • Compare to averages
  • Baseline testing
  • Monitor improvement
  • Motivate performers
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12
Q

Multi Stage Fitness Test Method

A

USED TO TEST CARDIOVASCULAR ENDURANCE

  1. Warm up
  2. Set up 20m course with cones accurately measured with a tape measure. Needs a CD/MP3 with official recording.
  3. Play recording until the performer is called out after 2-3 misses.
  4. Record level and shuttle.
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13
Q

Reasons for multi stage fitness test

A
  • Predict VO2 max.

- Compare to normative data.

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14
Q

Advantages and Disadvantages of Multi stage fitness test

A

Advantages - Simple, Cheap and lots of participants.

Disadvantages- Maxtime (doesn’t go on forever) , Running and turning doesn’t benefit everyone and prediction for VO2 max relies on other factors.

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15
Q

Sit and Reach Test Method

A

USED TO MEASURE FLEXIBILITY

  1. Warm up
  2. Must remove shoes
  3. Make sure feet are flat against the box and knees are locked.
  4. Put hand on one another and put palms down.
  5. Do practice stretch.
  6. Stretch and hold for minimum of 2 seconds.
  7. Record to the nearest cm.
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16
Q

Advantages and Disadvantages of the Sit and Reach Test

A

Advantages- Valid for lower back and hamstrings
Reliable/ consistent results

Disadvantages- Lower back and hamstrings only
Not good for kickers due to their constant eccentric work will struggle.

17
Q

Abdominal Conditional Test Method

A 
USED TO TEST MUSCULAR ENDURANCE
1. Warm up
2. Assistant starts stop watch as an official recording starts.
3. Participant sits up to the beep.
4. Beep 1- horizontal
    Beep 2- vertical
    90 degree change.
5. Arms should be across chest
6. 8x1 minute levels.
7. Count total sit ups.
18
Q

Advantages and Disadvantages for Abdominal Conditioning Test

A

Advantages- Valid measure of abdominal muscular endurance
Controlled and reliable

Disadvantages - Core only
Maximal (for most)

19
Q

Vertical jump test method

A

USED TO TEST POWER/ EXPLOSIVE STRENGTH

  1. Warm up
  2. Stand side on.
  3. Feet must be flat on the ground.
  4. Measure standing reach height.
  5. Participant will leap as high as possible and then mark the wall.
  6. Measure difference in cm.
  7. Record best of 3 attempts.
  8. Perpendicular surface needed.
20
Q

Advantages and Disadvantages of the Vertical Jump Test

A

Advantages- Valid to measure leg power
Simple
Disadvantages- Measurement issues.

21
Q

30 m sprint test method

A

USED TO TEST SPEED

  1. Warm up
  2. Use a 60m track
  3. Rolling start to make sure full acceleration.
  4. Acceleration to top speed.
  5. Timing torso
  6. Need a starter and a timer.
  7. Distance can vary.
22
Q

Advantages and Disadvantages of 30m sprint test

A

Advantages- Simple
Measures whole body
Reliable consistent results

Disadvantages - Validity (running specific)
Surface

23
Q

Ilinois Agility Test Method

A

USED TO TEST AGILITY

  1. Warm up
  2. Hands by side.
  3. Instructor shouts go!
  4. Follow course exactly.
  5. Finish when torso crosses the line.
  6. Run 6 time to with course understanding
24
Q

Advantages and Disadvantages of Illinois Agility Test

A

Advantages - Simple
Small space - practical
Reliable consistent results
Good for game players

Disadvantages-
Running based

25
Q

Circuit training

A

Develops strength, muscular endurance and cardio endurance

  • Not much equipment needed
  • A series of exercises one after another
  • Good for games players
26
Q

Continuous training

A

Develops cardiovascular endurance

  • Steady pace at moderate intensity
  • Good for long distance runners and endurance athletes
  • Not very specific for games players
27
Q

Fartlek training

A

Develops cardiovascular endurance and muscular endurance and speed

  • Combination of different training intensities
  • Different terrains
  • Good for games players for changes of speed
28
Q

Interval /HIIT training

A

Develops speed cardiovascular endurance and muscular endurance
- Good for games players

29
Q

Static Stretching training

A

Good for flexibility

  • 30 seconds
  • Good for Gymnasts and sprinters
30
Q

Weight training

A

Good for power strength and muscular endurance

  • Good for recovery
  • Muscle soreness
  • Good for rugby boxing sprinters
31
Q

Plyometric training

A

Develops power and speed

  • Eccentric then concentric contraction
  • Good chance of injury
  • Sprinters and games players
32
Q

Hand grip dynamometer test

A
  • Measure muscular strength
  • Maximal isometric contraction
  • Pull and hold
  • 15 secs and 60 secs recovery
  • Repeat and use best result
33
Q

Stork test

A

-Balance
-Hands on hips
- Hold left knee
-

34
Q

Principles of training

A

Specificity
Progressive Overload
Reversibility
Tedium

35
Q

Adaptability definition

A

The potential to change with ease.

PE COPY (9 decks)

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