Pe Topic 3 Flashcards
(12 cards)
Name 5 components of fitness.
Cardiovascular endurance
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition
Name the 6 skill-related fitness components.
Agility
2. Balance
3. Coordination
4. Power
5. Reaction time
6. Speed
Give 3 fitness tests and what they measure.
Multi-stage fitness test – cardiovascular endurance
• Sit and reach test – flexibility
• Illinois agility test – agility
✅ You must know: the test name, what it measures, and how to do it
What does the acronym SPORT stand for?
Specificity
• Progression
• Overload
• Reversibility
• Tedium
What does FITT stand for?
Frequency – how often
• Intensity – how hard
• Time – how long
• Type – type of training
Name 5 types of training and what they improve.
- Circuit training – overall fitness
- Continuous training – cardiovascular endurance
- Interval training – speed & cardiovascular endurance
- Weight training – strength or muscular endurance
- Fartlek training – speed and endurance
What is high-altitude training and who uses it?
Training at high altitudes (less oxygen)
• Increases red blood cell production
• Used by endurance athletes
Give 3 ways to prevent injury during training.
Warm up and cool down
2. Use correct technique
3. Wear appropriate clothing and equipment
What are the phases of a warm-up?
- Pulse raiser (light jogging)
- Mobility exercises
- Stretching
- Skill-based practice
- Mental preparation
What are the benefits of a cool down?
Gradually lowers heart rate
• Removes lactic acid
• Reduces risk of DOMS (Delayed Onset Muscle Soreness)
How do you calculate your aerobic training zone?
Max HR = 220 – age
• Aerobic zone = 60–80% of max HR
• Anaerobic = 80–90%
What are the aerobic and anaerobic thresholds?
Aerobic = 60–80% max HR
• Anaerobic = 80–90% max HR
Below 60% is not effective for improving fitness
