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Health fitness and training Flashcards

(61 cards)

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1
Q

What are the components of health-related fitness?

A

• Cardiovascular endurance
• Muscular endurance
• Strength
• Flexibility
• Body composition

Cardiovascular endurance relates to activities like long-distance running, muscular endurance involves repeated contractions, strength is defined by maximum force (e.g., weightlifting), flexibility refers to the range of movement (e.g., gymnastics), and body composition is the fat/muscle ratio.

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2
Q

What are the components of skill-related fitness?

A

• Agility
•Balance - maintain stability (statis & dynamic)
• Coordination - link body parts smoothly
• Power - strength x speed (e.g. shot put)
• Reaction time - respond quickly (e.g. sprint start)
• Speed - fast movement (e.g. 100m sprint)

Agility is the ability to change direction quickly, often exemplified in sports like basketball or soccer.

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3
Q

Fill in the blank: ________ refers to the ability to perform repeated contractions over time.

A

[Muscular endurance]

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4
Q

True or False: Strength is defined as the ability to change direction quickly.

A

False

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5
Q

What does body composition refer to?

A

Fat/muscle ratio

Body composition is an important aspect of health-related fitness, reflecting the relative amounts of fat and muscle in the body.

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6
Q

Fill in the blank: ________ is characterized by the range of movement in joints.

A

[Flexibility]

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7
Q

What is an example of cardiovascular endurance?

A

Long-distance running

Cardiovascular endurance is crucial for sustained physical activities that require stamina.

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8
Q

What is the maximum force a muscle can exert called?

A

Strength

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9
Q

Fill in the blank: The ability to change direction quickly is known as ________.

A

[Agility]

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10
Q

What is a common cardio endurance test?

A

Multi-Stage Fitness Test / 12-Min Cooper Run

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11
Q

What is a common flexibility test?

A

Sit and Reach

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12
Q

What is a common muscular endurance test?

A

Sit-Up Bleep Test

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13
Q

What is a common power test?

A

Vertical Jump

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14
Q

What is a common speed test?

A

30m Sprint

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15
Q

What is a common strength test?

A

1 Rep Max / Hand Grip Dynamometer

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16
Q

What test is used for Agility?

A

The Illinois Agility Test is used to measure agility.

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17
Q

What test is used for Balance?

A

The Standing Stork Test is used to measure balance.

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18
Q

What test is used for Coordination?

A

The Anderson Wall Toss is used to measure coordination.

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19
Q

What test is used for Reaction time?

A

The Ruler Drop Test is used to measure reaction time.

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20
Q

Why do we carry out fitness tests?

A

• Assess suitability for activities
• Identify strengths & weaknesses
• Monitor progress
• Compare with others or norms
• Inform training programme design
• Increase motivation

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21
Q

What is VO2 max?

A

Max oxygen used per minute during exercise

Indicates cardiovascular endurance.

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22
Q

What does a higher VO2 max indicate?

A

Better stamina.

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23
Q

What factors affect VO2 max?

A

Age, Gender, Genetics, Lifestyle, and training.

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24
Q

How does age affect VO2 max?

A

VO2 max decreases with age.

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25
How does gender affect VO2 max?
VO2 max is lower in females.
26
What does Specificity mean in training principles?
Train relevant muscles/skills.
27
What does Progression mean in training principles?
Gradually increase challenge.
28
What does Overload mean in training principles?
Stress body to improve.
29
What does Reversibility mean in training principles?
Stop training = fitness loss.
30
What does Tedium mean in training principles?
Vary training to avoid boredom.
31
What does Specificity mean in training principles?
Train relevant muscles/skills.
32
What does Progression mean in training principles?
Gradually increase challenge.
33
What does Overload mean in training principles?
Stress body to improve.
34
What does Reversibility mean in training principles?
Stop training = fitness loss.
35
What does Tedium mean in training principles?
Vary training to avoid boredom.
36
What does 'Frequency' refer to in FITT?
Frequency refers to how often an activity is performed.
37
What does 'Intensity' refer to in FITT?
Intensity refers to how hard the activity is performed.
38
What does 'Time' refer to in FITT?
Time refers to how long the activity is performed.
39
What does 'Type' refer to in FITT?
Type refers to the method used for the activity (e.g. interval, continuous).
40
What is a danger of overtraining?
Injury, fatigue, mental burnout, weakened immune system, loss of motivation performance decline.
41
What is continuous training?
Steady, moderate-intensity exercise for 20+ minutes (e.g. running, swimming, rowing).
42
What is the aim of continuous training?
To improve cardiovascular endurance.
43
What is the intensity level for continuous training?
60-80% of max heart rate.
44
What are the advantages of continuous training?
Improves stamina and has low equipment need.
45
What are the disadvantages of continuous training?
• Can be boring • Doesn't improve anaerobic fitness • Safety: Good footwear, hydration, warm-up/cool-down
46
What is continuous training?
Steady, moderate-intensity exercise for 20+ minutes (e.g. running, swimming, rowing).
47
What is the aim of continuous training?
To improve cardiovascular endurance.
48
What is the intensity level for continuous training?
60-80% of max heart rate.
49
What are the advantages of continuous training?
Improves stamina and has low equipment need.
50
What are the disadvantages of continuous training?
• Can be boring • Doesn't improve anaerobic fitness • Safety: Good footwear, hydration, warm-up/cool-down
51
What is weight training?
Lifting weights isotonically (e.g. free weights, kettlebells) ## Footnote None
52
What is the aim of weight training?
To improve strength or muscular endurance ## Footnote None
53
What intensity levels are used in weight training?
Use % of 1 rep max (e.g. 75% for strength, 50% for endurance) ## Footnote None
54
What are the advantages of weight training?
Builds muscle and is adaptable to different goals ## Footnote None
55
What are the disadvantages of weight training?
• Risk of injury • Requires equipment • Safety: Use a spotter, proper technique, warm-up ## Footnote None
56
What is fartlek training and how is it used?
Description: "Speed play" - varying pace and terrain (run, bike) • Aim: Improves both aerobic and anaerobic fitness • Intensity: Measured using Borg scale (rate of perceived exertion) • Advantages: • Adds variety • Improves recovery from bursts • Disadvantages: • Hard to measure intensity • Motivation needed for self-pacing Safety: Equipment checks, suitable terrain, warm-up
57
What is plyometric training and how is it used?
• Description: Powerful, explosive movements (e.g. depth jumps, bounding) • Aim: Improve power (strength x speed) • Advantages: • Very effective for power sports (e.g. volleyball, sprinting) • Disadvantages: • High injury risk • Requires good fitness base Safety: Warm-up, landing technique, soft surface, rest days
58
What is circuit training and how is it used?
• Description: Sequence of different exercises (stations) with timed rest/work • Aim: Can target multiple fitness components (strength, agility, etc.) • Advantages: • Flexible • Can train individuals or groups • Disadvantages: • Takes time to set up • Requires space/equipment Safety: Equipment checks, adapt to fitness level, clear layout
59
What is HIlT and how is it used?
• Description: Alternating periods of high-intensity work and rest • Aim: Improves aerobic and anaerobic fitness • Advantages: • Time-efficient • Burns fat effectively • Disadvantages: • High exertion level • Not suitable for beginners •Rest Importance: Clears waste products (like lactic acid) • Safety: Monitor intensity, warm-up, avoid overexertion
60
Q: What is high-altitude training?
High-Altitude Training: • Done at: 2000m+ above sea level • Why: Less oxygen → body produces more red blood cells • Advantage: Improved oxygen delivery → better endurance (eg. long-distance running) • Disadvantages: • Hard to train at usual intensity • Expensive, causes fatigue/sickness (altitude sickness) • Benefits are short-term after returning to sea level
61
Why are warm-ups and cool-downs important in physical activity?
Warm-Up (before exercise): • Physiological reasons: • Increase heart rate, body temp, oxygen to muscles • Reduce injury risk • Psychological reasons: • Increase focus, reduce anxiety • Phases of warm-up: • Pulse raiser (e.g. light jogging) • Stretching (dynamic, e.g. leg swing) • Skill-specific practice (e.g. passing in football) Cool-Down (after exercise): • Why: • Prevent blood pooling • Remove lactic acid • Aid recovery • Phases of cool-down: • Gradual decrease in intensity (e.g. walking) • Stretching (static, e.g. hamstring stretch)

Physical Education (4 decks)

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