idk

Question 1

4 components of a warm up + explain

Answer 1

1.pulse raiser: raising heart rate, blood flow and oxygen delivery.

2.dynamic stretches: increase flexibility, decrease injury risk.

3.skills practice: techniques

4.mental prep: deep breathing, visual skills, increase attention.

Question 2

define fitness

Answer 2

ability to meet the demands or your environment- day to day tasks

Question 3

2 types of motivation + examples

Answer 3

1. intrinsic- mental e.g beating personal bests, proving someone wrong.
2. extrinsic- physical e.g money, trophy

Question 4

3 immediate effects of exercise

Answer 4

1.hot, sweaty, red skin
2. increase in depth + frequency of breathing
3.increased heart rate

Question 5

how to calculate:
-maximum heart rate
-aerobic training zone
-anaerobic training zone

Answer 5

1.220- age
2.60-80% of maximum heart rate
3.80-90% of maximum heart rate

Question 6

3 components of a cool down + explain

Answer 6

1. pulse lowering: light exercise to reduce heart rate + breathing rate
   2.static stretches: 10-30s of stretches to reduce lactic acid around joints
   3.refuelling: consume carbs + proteins within the 1st 2 hours post exercise

Question 7

define health

Answer 7

The state of physical, mental, and social wellbeing and not only the absense of illness

Question 8

5 benefits of warming up

Answer 8

1. increases body temp
2. Stretching improves flexability
3. Reduces risk of injury
   4.improves oxygen transport to working muscles
   5.increases focus and attention.

Question 9

SMARTER

Answer 9

Specific- state exactly what needs to be done
Measurable- clear what success will look like
Achievable- know it’s possible
Realistic- know it’s practical
Time bound- when it’ll be achieved
Exciting- a goal you want to achieve
recordable- goals must be written down to track progress.

Question 10

PRE test procedures

Answer 10

1.calibration: checking it works and is reset
2. PAR-Q
3.stretches
4. participation pre-fitness test
5.compiete infamed consent

Question 11

explain the FITT principle

Answer 11

used to increase the amount of work the body does in order to achieve overload.
F- frequency: how often u do it
I- intensity: at what level
T- time: how long
T- type: use of range of training types

Question 12

what does specificity mean

Answer 12

specific needs of the individual + demands of the sport

Question 13

physcical activity guild lines for ages 5-18

Answer 13

atleast 60 mins of moderate or vigorous intensity per
Week

Question 14

Advantages and disadvantages for
public, private, voluntary
sectors.

Answer 14

public: + provides basic equipment.
- dated equipment.

private: + modern facilities.
- pay a membership.

voluntary: + open to everyone (free)
- rely on others not personal trainers.

Question 15

4 benefits of a cool down

Answer 15

1. removes lactic acid, co2 and other waste products
2. prevents feeling sore/ stiff
3. Allows body to start recovery
4. prevents/ reduces Delayed onset muscle soreness.
   DOMS - pain you feel post exercise

Question 16

tests for:
agility
balance
coordination
power
reaction time
speed
suppleness
aerobic endurance
muscular endurance
muscular strength
body comp

Answer 16

illinois agility test
standing stalk
hand-eye wall toss
verticale jump
ruler drop
30m sprint
sit and reach
multi stage, 12min cooper run, harvard step test.
60sec push/sit up
hand grip dynamometer
skin fold, BMI, BIA

Question 17

‘increased tolerance to lactic acid” meaning.

Answer 17

The bodys ability to process and utilize lactic acid more efficiently during intense exercise.

Question 18

5 Limitations of fitness testing

Answer 18

1. tests are often not sport specific/ too general
2. They do not replicate movements of activity
3. They do not replicate competitive conditions
4. they must be carried out with the correct procedures to increase validity
5. they don’t use direct measuring- inaccurate/ questions reliability

Question 19

Name the 7 types of training methods and their specific components of fitness.

Answer 19

1.plyometric: agility, power, balance, coordination.
2. free weight: strength, body comp.
3.fartlek: speed
4.continuous: stamina, muscular endurance
5. static stretching: flexibility
6.interval: speed, stamina
7.circuit: all

Question 20

define:
1. reliability
2. validity
3. practicality
4. normative data

Answer 20

1.ability to carry out same test methods every time.
2.results are a true reflection of what you’re trying to measure
3. ease of setting it up and carrying it out
4. data produced compared to national average depending on age and gender

Question 21

long term effect of exercise

Answer 21

1.body shape may change
2.improvement in specific COF
3.lower resting heart rate
4. increase size of heart (hyper trophy)

Question 22

Explain:
circuit
continuous
fartlek
static stretching
weight
plyometric
interval

Answer 22

1.a series of exercises complete with a rest in between
2.sustained exercise in the aerobic training zone for a minimum of 30 mins
3.varying speed terrain and work
4.a way to stretch to improve flexibility held for up to 30s
5.choice of weight dependant on aim
6.plyo exercises explosive movements
7.periods of exercise and then rest

Question 24

define attitude

Answer 24

the way you feel towards something
positive + negative

Question 25

variation + rest + recovery

Answer 25

v: change is included to prevent tedium R+R: having time to rest and rebuild

Question 26

physical-activity guidelines for a 19-64 yr old

Answer 26

atleast 150 mins of moderate intensity Or 75mins of vigorous over a week.

Question 27

Define training threshold

Answer 27

a specific heart rare range that an athlete should aim to achieve during exercise to maximise the benefits of their Workout.

Question 28

7 reasons for fitness testing

Answer 28

1. to identify strengths and weaknesses 2.to monitor progress 3.show starting level of fitness 4.inform training requirements 5.to compare national average 6.to motivate/set goal 7.provide variety to training program