PE - COF, POT and methods

Question 1

10 components of fitness and test

Answer 1

1. flexibility (sit and reach)
2. hand and eye coordination (anderson ball catch)
3. strength (hand grip)
4. power (vertical jump)
5. agility (illinois agility test)
6. cardiovascular endurance (bleep test)
7. muscular endurance (sit up)
8. reaction time (ruler drop)
9. speed (30M speed)
10. balance (stork test)

Question 2

flexibility - definition

Answer 2

the range of movement available at a joint

Question 3

hand and eye coordination - definition

Answer 3

ability to use two or more different parts of the body together smoothly and effectively

Question 4

balance - definition

Answer 4

maintaining the center of mass over bas of support

Question 5

cardiovascular endurance - definition

Answer 5

the ability of heart and lungs to supply oxygen to the working muscle

Question 6

power - definition

Answer 6

the product of strength and speed (strength x speed)

Question 7

agility - definition

Answer 7

the ability to change direction while maintaining control

Question 8

muscular endurance - definition

Answer 8

the ability of a muscle to undergo repeated contractions avoiding fatigue

Question 9

reaction time - definition

Answer 9

time taken to initiate a response to a stimulus

Question 10

speed - definition

Answer 10

maximum rate at which an individual is able to perform a movement / cover a distance

Question 11

strength - definition

Answer 11

the ability to overcome a resistance

Question 12

health

Answer 12

• a state of complete physical, mental and social well-being

Question 13

fitness

Answer 13

• the ability to meet / cope with the demands of the environment

Question 14

principles of training

Answer 14

Specificity
Progression
Overload
Reversibility (loss of fitness that occurs when training is stopped)
Tedium

Question 15

principles of overload

Answer 15

Frequency
Intensity
Time
Type

Question 16

6 method of training

Answer 16

1. continuous
2. weight
3. circuit training
4. plyometrics
5. fartlek
6. HIIT

Question 17

continuous training - overview

Answer 17

• moderate intensity
• prolonged period with no rest
• mostly used for aerobic fitness

Question 18

fartlek training - overview

Answer 18

• varying speeds during a workout

Question 19

HIIT - overview

Answer 19

• short bursts of high-intensity exercise
• short periods of rest / lower intensity

Question 20

circuit training - overview

Answer 20

• series of different exercises performed after one another
• short rests in between
• each circuit works on different muscle groups

Question 21

plyometric - overview

Answer 21

• explosive training
• involves jumping, bounding or hopping
• mainly for power and speed
• typically used for agile and strength related sports

Question 22

weight training- overview

Answer 22

• improve muscular endurance and strength
• using resistance / weight

Question 23

continuous - advantages

Answer 23

• improves cardiovascular
• simple and easy
• can be done in group / alone

Question 24

continuous - disadvantages

Answer 24

• boredom (repeated)
• not suitable for strength and power

Question 25

fartlek - advantages

Answer 25

- mimics game dynamics - easily adjusted - adds variety

Question 26

fartlek - disadvantages

Answer 26

- difficult to measure / track intensity - potential overtraining

Question 27

interval - advantages

Answer 27

- time efficient - burns more calories - improves speed, power and endurance

Question 28

intervals - disadvantages

Answer 28

- high risk of injury if not done properly - can be intense - requires more motivation to complete

Question 29

circuit - advantages

Answer 29

- improves muscular strength / endurance and cardiovascular fitness - varies levels - full body workout

Question 30

circuit - disadvantages

Answer 30

- difficult to design - requires equipment for some exercises

Question 31

plyometrics - advantages

Answer 31

- improve power speed and strength - increases muscle power and reaction time

Question 32

plyometrics - disadvantages

Answer 32

- high risk of injury - requires a good technique / warmup - not suitable for beginners / people with weak joints

Question 33

weight training - advantages

Answer 33

- builds muscle mass, strength, endurance - can be changed for goals - increases bone density

Question 34

weight training - disadvantages

Answer 34

- risk of injury if not done right - requires excess to equipment - must focus on proper technique to avoid injury

Question 35

static stretching - overview

Answer 35

- muscle is extended to mac length for 20 - 60 secs

Question 36

static stretching - advantages

Answer 36

- improves flexibility - easy to perform - promotes relaxation

Question 37

static stretching - disadvantages

Answer 37

- limited range of movement - time consuming

Question 38

high altitude training - overview

Answer 38

- 2000m above sea level - trains aerobic system - less oxygen = body works harder - body makes more red blood cells

Question 39

high altitude training - advantages

Answer 39

- endurance improved

Question 40

high altitude training - disadvantages

Answer 40

- no benefit to anaerobic - altitude sickness can occur