PE - Components and principles of fitness Flashcards
(11 cards)
What are some of the key features of continuous training and what does it develop?
- A minimum of 20 minutes sub-maximal work.
target heart rate - Range between 60% - 80% maximum heart rate (maxHR).
- Swimming, running, cycling, walking or a combination of these disciplines.
- Disadvantage - some participants find longer sessions to be boring.
What are some of the key features of fartlek training and what does it develop?
- A continuous form of training.
- Changes in speed, incline and terrain are used to provide changes in exercise intensity.
- Aerobic and anaerobic work can be done in the quantities that suit the performer.
- Disadvantage - some urban areas have little variety of incline and terrain.
What are some of the key features of interval training and what does it develop?
- Periods of intense work interspersed with timed rest.
- A wide variety of fitness types can be developed.
- Structured in reps and sets.
Intensity is measured by % maxHR. - Disadvantage - maximal nature of intervals can be too challenging for some participants.
What are some of the key features of weight training and what does it develop?
- An interval form of training.
- Intensity is measured in % 1 REP MAX (% of maximum lift) - maximum lift is the most a person can lift at one time (1 rep).
- Time is structured in reps and sets with specific timings for recovery between sets.
- To develop strength, heavy loads (above 70%) are used and low reps (4-8).
- To develop muscular endurance, low loads (below 70% 1 rep max) and high reps (12-15) are used.
- Disadvantage - many performers use poor technique while striving for an even heavier weight.
What are some of the key features of plyometrics and what does it develop?
- High intensity exercise involving explosive movements.
- The muscle is lengthened and then rapidly shortened to develop the explosive capability of the muscle.
- Suitable for well-trained athletes.
- Very effective for developing power.
- Disadvantage - can cause injury if athlete is not in excellent condition.
What are some of the key features of circuits and what does it develop?
- This develops muscular endurance, strength and/or cardiovascular fitness.
- An interval form of training.
- Stations are set out that train one or more components of fitness.
- The performer moves from one station to the next with exercise periods and rest periods.
- Circuits can be designed so that they are sport-specific.
What are some of the key features of altitude training and what does it develop?
- Has the effect of increasing the number of red blood cells in an athlete so is a training technique that is used by many elite athletes that take part in aerobic based sporting events.
- The more red blood cells athletes have, the better they will be at aerobic based sports.
What does the FITT for SPORT stand for describing the principles of training?
Frequency
Intensity
Time
Type
Specificity
Progressive
Overload
Reversibility
Tedium
How do you calculate maximum heart rate?
220 - age
What does BEEFSCRAPS stand for when describing the components of fitness and what is each components test?
Balance - Stork stand test
Endurance (cardiovascular) - Multi-stage fitness test
Endurance (muscular) - 1 minute press up test
Flexibility - Sit and reach
Speed - 30m sprint test
Co-ordination - Alternate wall toss
Reaction time - Ruler drop test
Agility - Illinois agility test
Power - Vertical jump test
Strength - Hand grip dynamometer
What are the steps involved when carrying out the following tests?
1. Hand grip dynamometer
2. Multi-stage fitness test
3. Sit and reach test
4. 30 metre sprint test
5. 60 second press up test
6. Illinois agility test
7. Alternate wall toss test
8. Ruler drop test
9. Stork stand
10. Vertical jump
- Grip with dominant hand
Apply maximum force while arm is straight in front of the body repeat three times while non-participant records the maximum force reading - Mark out a 20 m course
Participants must arrive at end line on the beep or wait for the beep before running back
Participants must run until total exhaustion prevents the completion of two to three shuttles - Remove shoes and position sit and reach box against the wall
Keep knees completely locked and reach forward with one hand on top of the other
Stretch and hold position for two seconds while non-participant records score - Mark out a 30 metre distance on an even, firm surface
Participant takes a rolling start so that they are running at full speed as they hit the start line
Ensure accurate timing by using two timers - On a cushioned surface the participant performs as many full press-ups as possible in 60 seconds
Elbows moving from the locked, straight position to 90 degrees of flexion
Non-participant counts the completed actions and judges that all actions are full - Mark out the course to the exact measurements required
Participant starts in a face-down lying position at the start line
Ensure accuracy of timing with two timers at the finish line - Participant stands exactly two metres from a smooth-surfaced wall
Participant throws the ball with one hand and catches with the other and repeats
Non-participant counts number of successful catches in 30 seconds
Measured in number of successful catches in 30 seconds - Hold a 30 cm ruler above the open hand of the participant
The 0 cm mark must be directly between the thumb and index finger
Non-participant drops the ruler with no warning and participant catches
The score is taken from where the top of the thumb hits the ruler after three tests provides an average - Participant places their hand on hips and one foot on inside knee of the opposite leg
Participant raises their heel and holds the balance for as long as possible
The score is taken as the total time the participant held the balance successfully - Participant stands sideways onto wall and measures height with an up-stretched arm
Participant jumps as high as possible and marks wall at peak of the jump on three occasions
The average distance between the standing and jumping height is taken as the score
