Paper 1 Flashcards
(53 cards)
Health
A state of complete mental, physical and social wellbeing and not merely the absence of disease or infirmity.
Fitness
The ability to meet the demands of the environment.
Exercise
Physical activity that maintains or improves health and fitness.
Performance
How well a task is completed
Components of fitness
ENVIRONMENTAL
Muscular endurance
Flexibility
Muscular strength
Cardiovascular fitness
Body composition
Speed
SKILL
Power
Coordination
Reaction time
Agility
Balance
Muscular endurance definition and fitness test
The ability to use voluntary muscles many times without tiring.
1min sit ups, 1min press ups, wall sits
Flexibility definition and fitness test
The amount of movement possible at a joint.
Sit and reach test
Muscular strength definition and fitness test
The amount of force a muscle or muscle group can apply against a resistance.
1 rep max test, hand grip test
Cardiovascular fitness definition and fitness test
The ability to exercise the body for long periods of time without tiring.
Cooper run, harvard step test
Body composition definition and fitness test
The relative ratio of fat mass to fat free mass in the body.
Fat callipers
Speed definition and fitness test
The amount of time it takes to perform a particular action or cover a particular distance.
30m sprint
Power definition and fitness test
The ability to do strength performances quickly. (strength x speed)
Vertical jump, standing long jump
Coordination definition and fitness test
The ability to use two or more body parts efficiently and accurately.
Alternate wall toss
Reaction time definition and fitness test
The time it takes to respond to a stimulus.
Ruler drop test
Agility definition and fitness test
The ability to change position of the body whilst maintaining control of the movement.
Illinois agility test
Balance definition and fitness test
The ability to retain the body’s centre of mass above the base of support.
Standing stork test
Methods of training
Circuit training
Interval training
Fartlek training
Weight training
Continuous training
Plyometrics training
Fitness classes
Circuit training
Stations organised in a circuit, progress from on to another.
Usually 6-12 stations
Can target all components of fitness
Interval training
Periods of intense activity with breaks to allow recovery
Repeated at least 5 times
Anaerobic and aerobic
Fartlek training
Form of continuous training.
Variations in pace and terrain
Change in pace allows aerobic and anaerobic
Changes in pace allows recovery so performer can work maximally
Weight training
Form of anaerobic, interval training.
Improves muscular strength, muscular endurance and power
Involves reps and sets
Rest and recovery is vital
Continuous training
Should be 20mins or longer.
No breaks
Work consistently for long periods of time
Plyometric training
Muscles are lengthened and then rapidly shortened.
Improves power
Jumping/bounding
Form of interval training
Anaerobic type of training
High intensity, short duration
Fitness classes
Aerobics develop CV endurance.
Body pump develops muscular endurance.
Pilates and yoga develop strength and flexibility.
Spin classes develop CV and muscular endurance.
