Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

P.E > Fitness and training (P1) > Flashcards

Fitness and training (P1) Flashcards

(59 cards)

Start Studying
1
Q

Define fitness

A

ability to meet or cope with demands of environment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

Explain why a sportsperson may be fit but not healthy using an example

A

Fitness is the ability to meet or cope with demands of environment. The sportsperson could have cardiovascular endurance but not be socially, or mentally healthy. They might getting over anxious or are not able to make friends.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

List the components of fitness

A

.Balance
.Reaction time
.Coordination
.Strength (maximal, dynamic, static)
.Power
.Speed
.Flexibility
.Agility
.Muscular endurance
.Cardiovascular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is speed?

A

The component of fitness that measures movement over a specific distance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

Define agility

A

Thee ability to move direction quickly while still maintaining control

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Define balance

A

Ability to hold centre of mass over the base of support

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Define power

A

Ability to move muscles to produce strength at speed

power= strength x speed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

Define coordination

A

Ability to use more than 1 body part at the same time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

Define reaction time

A

Time taken for body to respond to a stimulus

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

Define muscular endurance

A

Ability of muscles to perform continuous contractions without fatigue

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

Define maximal strength

A

Largest force created in a single contraction

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

Define speed

A

Rate at which movement is performed over a certain distance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

Define flexibility

A

Range of movement at a joint

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Define static strength

A

Contracting a muscle without changing it’s length

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

Define cardiovascular endurance

A

Ability of cardiovascular system to carry oxygenated blood to the body and working muscles for a continuous period of time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

Define dynamic strength

A

Performing repeated contractions over a long period of time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Give some reason for fitness testing

A

. Show strengths and weaknesses
. Shows improvement
.To adapt training programme to athlete’s needs
. Asses effectiveness of training program
.To compare fitness levels to national averages

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

List the limitations of fitness testing

A

.Many are not sport specific and do not represent skills performed in sport e.g vertical jump only shows power in legs
.Test may not replicate movement involved in sport e.g difference between legs for jumping and legs for rowing
.Do not replicate conditions pf competition e.g no uphills or changes of terrain for cross country

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

What fitness test is used for testing agility?

A

The illinois agility test

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What fitness test is used to measure cardiovascular endurance? Describe method

A

The multi-staged fitness test
. 2 cones spread 20m apart
. Run in time with beeps
. Beeps get quicker
. Progressive test

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

What fitness test is used for reaction time?

A

Ruler drop test

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

Describe the method for the Illinois agility test

A

. Lie down on your stomach
. Run to the first cone 10 m away and back
. Run in and out of the cone that have 3.3m between them
. Run to 10m cone and back
. Measure with a stopwatch
8 cones

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

What test is used to measure muscular endurance?

A

The sit up bleep test

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

Describe method for the ruler drop test

Study These Flashcards
A

. thumb around 0 on ruler without touching it
. When someone drops the ruler, catch it with dominant hand with your thumb and index finger

25
Describe the method for the Stork balance test
. Take one shoe off your dominant foot . Place hands on hip . Lift on balls of foot . Timed with a stopwatch
26
What is the fitness test for balance?
The stork balance test
27
What fitness test measures flexibility? Describe method
The sit and reach test . Put your feet flat on board in a sitting position . Reach up . Hold for 3 seconds . Measure . Knees cannot bend
28
What fitness test measures coordination
The wall toss test
29
What fitness test measures power? Describe method
The vertical Jump test . Ruler on wall measuring from 0 to 90 cm . Stretch arms pushing up ruler . Stand side on . Bend knees and jump vertically
30
What fitness test measures maximal strength?
The one rep max test
31
Describe method of one rep max test
. Start with a low weight to warm up and work your way up to one rep max . Have a spotter to make sure you have help when you're at failure
32
What fitness test measures speed?
The 30 metre sprint test
33
Describe the method off 30 metre sprint test
. Have a flying start by setting cones before start line to get up to your highest velocity . Run through time gates . Make sure it beeps . Check your times after you've past end cones
34
What is a test for maximal strength in forearm? Describe method
Handgrip Dynamometer test . Hold in dominant hand . Squeeze press as you raise your arms to 90 degrees
35
What 3 components can weight training improve?
1) explosive strength 2) power 3) muscular endurance
36
What safety guidelines should you follow for weight training?
1. warm up 2. stretch 3. correct form/ technique 4. having a spotter
37
Name all methods of training
. Fartlek . Continuous training . Circuit . Static stretching. . Interval training . Plyometrics . Weight training
38
What is the work/rest ratio for interval training
2 work:1 rest e.g 30s sprint, 15s rest
39
Explain interval training including advantages and disadvantages
Alternating periods of work and rest . HIIT involves short periods of intense work in working anaerobic zone and resting aerobic zone . 2:1 ratio . trains aerobic and anaerobic fitness . good for beginners . can be too much pressure on body's systems . trains cardiovascular endurance
39
Explain circuit training including advantages and disadvantages
Circuit training is a series of exercises working at different stations, one after another . different muscle groups are worked on, variety of exercises .quick and easy to set up . large groups can train at same time . technique can be affected by fatigue leading o injury after trying to complete as many reps as possible . for games players
40
Explain fartlek training including advantages and disadvantages
Means speed play Periods of fast work with periods of slower work . Can vary in terrain . Often running . No specialist equipment required . Not suitable for groups- tailored to individuals . Experienced athletes especially marathon runners
41
Explain continuous training including advantages and disadvantages
Working aerobically for 60-80 percent maximum heart rate for at least 20 minutes .no rest . little to no equipment . ideal for beginners . can be tedious . time consuming . does not improve anaerobic fitness . for endurance athletes
42
Explain plyometric training including advantages and disadvantages
High intensity activities e.g hopping, jumping to increase power . eccentric muscle contraction followed by concentric muscle contraction . High risk of injury . High intensity, short duration
43
Explain weight training including advantages and disadvantages
Using weight machines, free weights, own body weight to improve specific muscles . relevant to all sports . must use correct technique . must not lift too heavy
44
How hard to you work for explosive strength vs muscular endurance
Explosive strength- 60 to80 percent of 1 rep max . 4-8 reps Muscular endurance-below 70 percent of 1 rep max . 12-15 reps
45
List the principles of training
Specificity Progression Overload Reversibility Tedium
46
Name the 4 ways to overload body
Frequency- increase how often Intensity-how hard you work Time- how long Type
47
Explain specificity
Relating to needs of individual or sport e.g plyometrics (like box jumps) for power in legs for long jump
48
Explain progressive overload
Body needs time to adapt to increased demands so you build exercise up slowly e.g work longer rest less FITT
49
Explain reversibility
When fitness can be reversed. Only takes 3-4 weeks to get out of condition (especially with muscular strength and cardiovascular endurance)
50
Explain tedium
If sessions are boring, can leave you unmotivated. Make training fun and varied
51
What is the word equation for aerobic respiration?
Oxygen+ glucose= water+ carbon dioxide+ engergy
52
What is the word equation for anaerobic respiration?
glucose= lactic acid+ energy
53
How would you know if something is aerobic respiration?
. over 60 seconds . moderate intensity . 60-80 percent of MHR (maximum heart rate)
54
How would you know if something is anaerobic respiration?
. Under 60 seconds . high intensity . short burst of energy . 80-90 percent of MHR
55
How do you work out MHR (maximum heart rate)
220-age
56
What percent of MHR do you have to be in for target zone and what percent for training?
target= 60-80 percent (aerobic) training= 80-90 percent (anaerobic)
57
58

P.E (8 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions