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GCSE Physical Education > Health, Fitness and Training > Flashcards

Health, Fitness and Training Flashcards

(92 cards)

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1
Q

What is the definition of health?

A

state of complete mental, physical and social well-being and not the mere absence of disease of infirmity

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2
Q

What is the definition of fitness?

A

the ability to meet and cope with the demands of the environment

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3
Q

Is fitness the same for everyone?

A

no it is relative to each individuals environment

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4
Q

What word describes the relationship between health and fitness?

A

cyclical

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5
Q

How is the relationship between health and fitness cyclical?

A

if fitness decreases, it may result in ill health causing even lower exercise and in turn lower fitness.
If health increases, exercise increases, resulting in increased fitness

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6
Q

What are the 10 components of fitness?

A

Agility
balance
coordination
power
reaction time
speed
strength
muscular endurance
CV endurance
flexibility

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7
Q

What are 3 reasons for fitness testing?

A

identifying strengths and weaknesses
monitor improvement
baseline testing
comparison
set goals

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8
Q

What are 3 limitations of fitness testing?

A

not sport specific
don’t replicate specific movement
no competition
may be inaccurate
reliability
wrong protocols

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9
Q

What is the multi-stage fitness test and what does it primarily test?

A

covering 20m every time a beep is sounded. The time between beeps decreases. Tests CV endurance

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10
Q

What do you need to set up a MSF test?

A

tape measure, cones, CD player

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11
Q

What are pros and cons of the MSF test?

A

simple, cheap, lots of participants

maximal, running + turning, only a prediction

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12
Q

What does the sit and reach test primarily test?

A

flexibility

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13
Q

How do you conduct the sit and reach test and what equipment is required?

A

shoes off, legs flat against box, knees locked, palms faced down, hands on top of one another.
sit and reach box with measurements is required.

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14
Q

What are pros and cons of sit and reach test?

A

valid for lower back + hamstrings, reliable

lower back + hamstrings only, not good for kickers

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15
Q

What does the abdominal conditioning test primarily test?

A

muscular endurance

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16
Q

How do you conduct the abdominal conditioning test and what equipment is required?

A

the participant does a sit up to the beep (beep 1 = vertical then beep 2 = horizontal)
you need an assistant, a CD with the beeps, gym mat

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17
Q

What are pros and cons of the abdominal conditioning test?

A

valid measure of abdominal muscular endurance, controlled and reliable

core only, maximal for most

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18
Q

What does the vertical jump test primarily test?

A

power

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19
Q

How do you conduct the vertical jump test and what equipment is required?

A

you stand against the wall and measure a standing reach height with both feet flat on the floor. You then jump as high as possible statically 3 times and record the one with the highest jump.
equipment required is a perpendicular surface, VJ measuring stand

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20
Q

What are pros and cons of the vertical jump test?

A

valid measure of leg power, simple

measurement issues

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21
Q

What does the 30m sprint test primarily test?

A

speed

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22
Q

How do you conduct the 30m sprint test and what equipment is required?

A

You have a 60m track with cones at the start, finish and middle. You start with a rolling start and the stopwatch starts as your torso passes the mid point and ends when you reach the finish .
equipment required is a flat surface, a stopwatch, an assistant, cones and a tape measure

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23
Q

What are pros and cons of the 30m sprint test?

A

simple, whole body, reliable

validity, surface

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24
Q

What does the Illinois agility test primarily test?

A

agility

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25
How do you conduct the Illinois Agility test and what equipment is required?
4 cones making a rectangle measuring 5m by 10m with 5 more cones running down the middle of the 5m sides in equal spaces. You start lying flat on your stomach with hands by your sides. You run from the starting cone to the cone opposite, then you run back to the starting side and weave in and out of the cones in the middle to the other side and back. Finally, you run the cone diagonally opposite to the start cone and run back to the last finish cone. You do this test 3 times and record your best time. The equipment you need is a tape measure, cones, stopwatch, clean, flat surface.
26
What are the pros and cons of the Illinois agility test?
simple, small space, reliable, games players running based test
27
What does the hand grip dynamometer test primarily test?
strength
28
How do you conduct the hand grip dynamomater test and what equipment is required?
Palm on lower bar, knuckles resting on upper bar. Start with hand on side then pull downwards on the bar for 5 seconds. Record the reading on the device. Recover for 30 seconds then repeat and record the best score of the dominant hand. the equipment required is a dynamometer, assistant and stopwatch
29
What are pros and cons of the hand grip dynamometer test?
simple, reliable, little equipment assistant, only measures forearm strength
30
What does the ruler drop test primarily test?
reaction time
31
How do you conduct the ruler drop test and what equipment is required?
outstretch the index finger and thumb of dominant hand and hover them over the bottom of the ruler at 0cm. The assistant should release the ruler without warning and the participant should catch the ruler with their fingers. Measure the distance from the top of the thumb and repeat 3 times. Record the average score. Equipment required is ruler
32
pros and cons of ruler drop test?
simple, cheap, average only valid for general reaction, not relevant for specific sport reactions
33
What does the wall throw test primarily test?
coordination
34
How do you conduct the wall throw test and what equipment is required?
participant stand 2m away with a tennis ball. When assistant says go, participant throws the ball at a wall with a right hand throw and catches with left hand, then throw with left hand and catch with right hand. Keep repeating for 30 seconds and the score is the total catches. equipment required is a ball, a stopwatch, a tape measure and an assistant
35
pros and cons of wall throw test?
simple, cheap technique based, reliability issues, may lose the ball, lots of restarts
36
What does the stork test primarily test?
balance
37
How do you conduct the stork test and what equipment is required?
Participant must have hands on hips and must lift right leg and place on the side of the left knee. When assistant calls go the participant lifts up their heel and holds the position as long as possible. 3 minute rests before repeats Equipment needed includes a stopwatch, an assistant and flat surface
38
pros and cons of stork test?
simple, cheap not reliable, technique, only measures static balance
39
What are aspects of quantitative data and tests?
there is a score protocol is followed can be measured against norms and averages statistical outcome
40
What are aspects of qualitative data?
may include questionnaire or survey showing external factors personal interpretation description of experience provides context
41
How do you collect quantitative data?
test, data analysis, measurement
42
How do you collect qualitative data?
observations, interviews, self-report questionnaire
43
Why is it important to combine both quantitative and qualitative data?
quantitative data allows for comparison and improvement whereas qualitative data shows us the context and external factors effecting the performer
44
What are the principles of training (SPORT)?
specificity progressive overload reversibility tedium
45
What is specificity?
make training specific to a sport, position/event, component of fitness or muscle group
46
What is progressive overload?
gradually increasing stress on the body to cause adaptations to take place
47
What are the 4 types of progressive overload (FITT)?
frequency ( 3 x a week) Intensity ( % max HR, % 1 rep max) Time (longer, more reps/sets, recovery time) Type (variety)
48
What is reversibility?
reversing of previous training
49
What may cause reversing?
injury or lack of motivation
50
What is tedium?
demotivation, possibly due to lack of variety
51
What is continuous training?
rhythmic exercise, no breaks, >20mins
52
Why does continuous training have to be more than 20mins?
takes body that long to adapt to the sustained effort and start making improvements to CV endurance
53
How intense should continuous training be, and why?
60-80% max HR as it is aerobic level
54
What are pros and cons with continuous training?
simple, cheap, intensity accuracy, all age groups, essential monotonous, time-consuming, weight-bearing, overuse injuries, possible decrease in speed
55
Who is fartlek training good for?
games players and cross country runners
56
What is fartlek training?
a type of interval training that involves continuous running at varying paces and intensities
57
what are pros and cons of Fartlek training?
more varied than continuous, good for games players, completely different sessions, can be sports specific, does not threaten speed location access, hard to apply for groups
58
What changes can you make to fartlek training?
speed, terrain, incline
59
What is interval training?
training at a high intensity then resting and repeating (1 interval)
60
What 3 things is interval training really good for?
speed, strength, CV fitness
61
What should anaerobic interval training look like?
<45 seconds 90-100% of max HR 5-10 reps HR below 150bpm when resting
62
What should aerobic interval training look like?
>3 minutes longer work, shorter recovery 70-80% max HR
63
what are the pros and cons of interval training?
versatile, simple, effective, can be used for a range of athletes high intensity work, lack of motivation, monotonous and tedious
64
What is resistance training?
using weights to work on hypertrophy, muscular endurance and speed. Can also be used for rehabilitation after injury
65
What intensity should be used for muscular endurance?
55-75% of 1 rep max more reps
66
What intensity should be used for strength?
70-100% of 1 rep max less reps
67
what are pros and cons of resistance training?
good for rehabilitation, endless variations, impacts performance, muscle isolation poor technique has major side-effects (e.g injury), weight machines control movement
68
What is plyometric training?
explosive movements to increase power, speed and strength (often jumping)
69
What 2 components of fitness does plyometric training majorly work?
elastic strength and power
70
How do the muscles contract in plyometric training?
eccentric to concentric
71
what are pros and cons of plyometric training?
Increases power, central to many sports, very effective can have negative effects, not suitable to unfit people, not suitable for young people
72
What are the 2 types of stretching?
static and dynamic
73
How do you make sure you stretch properly?
stretch to full rang of motion but do not over-stretch. hold for at least 30 secs
74
what are pros and cons of flexibility training?
increased flexibility, safe time consuming, some techniques are difficult, danger of over stretching
75
What is circuit training?
timed work with timed recovery with multiple stations (usually 8-12). Type of interval training
76
what are pros and cons of circuit training?
versatile, good for large groups of people, relatively small space, basic equipment, skill + fitness few records, in large groups some people may not do it
77
What are the 4 stages of warm ups?
1) pulse raiser 2) stretch/mobility 3) skill familiarisation 4) mental preparation
78
What is the pulse raiser?
movement to increase HR roughly in relation to sport
79
What stretching needs to be done in the warm up?
static then dynamic, often to do with movements required in sport.
80
What is skill familiarisation?
practice essential skills, set plays and drills for the sport
81
What do you do as mental preparation?
control arousal, focus on goals, think about team elements
82
what are 3 benefits of warm ups?
increase in temperature ( muscle becomes more flexible) increase in RoM Gradual rather than sudden increase of effort injury prevention psychological preparation practice essential movement skills
83
What are the 3 stages of a cool down?
1)maintain intensity 2)gradual decrease 3)stretching
84
What type of stretching is used in cool downs?
static with longer holds
85
What are 3 benefits of a cool down?
allows body to recover gradually removal of lactic acid removal of CO2 removal of other wastes and toxins reductions in DOMS
86
At what height do performers do altitude training?
>2500m above sea level
87
Why do performers use altitude training?
since there is less oxygen, the body compensates by creating more RBCs which is advantageous to performers in competition
88
What are the pros and cons of altitude training?
increased RBC count - increased oxygen carrying capacity, able to perform at higher intensity aerobically, less lactic acid, faster recovery Not very practical, expensive, benefits are temporary, altitude sickness, performance decreases when you get there
89
What are the 3 phases of the year for an athlete?
pre-season, competition, post-season
90
What do athletes do in pre-season?
general aerobic fitness some specific fitness needs to do with sport
91
What do athletes do in competition?
maintaining fitness levels specific fitness for sport
92
What do athletes do in post-season?
active rest light aerobic exercise general fitness

GCSE Physical Education (9 decks)

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