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Physical Training Flashcards

(52 cards)

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1
Q

What is the definition for health?

A

a state of complete emotional, physical and social well-being and not merely the absence of disease or infirmity

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2
Q

What is the definition for fitness?

A

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

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3
Q

What is the definition for well-being?

A

a mix of physical, social and mental well-being that gives people a sense of being comfortable, healthy, and/or happy

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4
Q

What is the definition of social health and well-being?

A

basic human needs are being meet (food, shelter, clothing)
individual has friendship and support, some value in society, is socially active and has little stress in social circumstances

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5
Q

What is the definition of physical health and well-being?

A

all body systems working well, free from illness and injury. Ability to carry out everyday tasks

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6
Q

What is the definition of mental health and well-being?

A

defined by World Health Organisation as a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, and is able to make a contribution to her or his community

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7
Q

How will improving fitness improve physical health and well-being?

A

reduces chances of heart disease, diabetes and obesity

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8
Q

How will improving fitness improve mental health and well-being?

A

reduces stress/tension levels
release of serotonin - fell good hormones
control of emotions/ work productively

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9
Q

How will improving fitness improve social health and well-being?

A

opportunities to socialise/ make new friends
team-working skills improve
access to human needs (food, shelter, clothing)

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10
Q

What is aglity?

A

the ability to move and change in direction quickly whilst maintaining control

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11
Q

What is balance?

A

the maintenance of the centre of mass over the base of support

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12
Q

What is cardiovascular endurance?

A

The ability of the heart and lungs to supply oxygen to the working muscles

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13
Q

What is coordination?

A

the ability to use two or more body parts smoothly and efficiently

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14
Q

What is flexibility?

A

the range of movement possible at a joint

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15
Q

What is Muscular endurance?

A

the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue

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16
Q

What is power?

A

The product of speed and strength

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17
Q

What is reaction time?

A

the time taken to initiate a response to a stimulus

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18
Q

What is strength?

A

the ability to overcome a resistance

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19
Q

What is speed?

A

the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time

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20
Q

What are the 10 components of fitness?

A

Agility
Balance
Cardiovascular endurance
Coordination
Flexibility
Muscular endurance
Power
Reaction time
Strength
Speed

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21
Q

What are the two types of balance?

Study These Flashcards
A

static - stationary and stable
dynamic - moving and stable

22
Q

What are the reasons for carrying out fitness tests?

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A

monitor progress/ show starting level/ gauge success
compare -> national averages
identify strengths and weaknesses
set goals/ motivate
provide variety to training
inform training requirements

23
Q

What is the fitness test for agility?

Study These Flashcards
A

Illinois agility test
8 cones, measuring tape, stop watch
cones arranged in 10m x 5m rectangle with 4 cones down middle
performer starts face down on floor
involves running round cones as fast as possible
timed in seconds

24
Q

What is the fitness test for balance?

Study These Flashcards
A

Stork balance test
stopwatch
performer starts balanced on two feet
hands placed on hips
one leg lifted so that toes of lifted leg touch inside of knee of planted leg
once individual raises heel of planted leg, stopwatch starts
time recorded in minutes/seconds

25
What is the fitness test for cardiovascular endurance?
multi stage fitness test cones, tape measure, tape/cd with test, sheet to record score run over distance of 20m progressively gets harder individual runs 20m in time with 'bleeps' time between bleeps gets shorter as level increases keeps running until cannot keep up with bleeps score is recorded as level and bleep
26
What is the fitness test for coordination?
Anderson ball catch test a ball, a flat wall, a stopwatch, an observer tennis ball starts in one hand both feet together 2m from wall upon command of 'go' time starts individual throws ball against wall and catches ball with opposite hand 30 seconds repeated as many times as possible if ball is dropped, time continues
27
What is the fitness test for flexibility?
Sit and reach test sit and reach box, slider individual adopt sitting position on floor with legs straight shoes removed and feet flat against sit and reach board slider should be set to 14cm to be in line with toes individual reaches forward and pushes slider as far as possible score recorded in cm
28
What is the fitness test for muscular endurance?
sit-up bleep test partner, cd of test, gym mat individual lies on mat in sit-up position, partner supports ankles participants sits up on bleep and down on bleep test is maximal - how many sit ups you can do in time with bleeps progressive - bleeps get faster score is how many sit ups you can complete
29
What is the fitness test for power?
vertical jump test wall ruler feet flat, stand and push wall ruler up with fingertips as high as possible provides individuals 'zero point' apply chalk to fingertips from standing position, individual jumps as high as possible, marking ruler with chalk observer records height jumped in cm
30
What is the fitness test for reaction time?
ruler drop test metre ruler one person holds ruler at zero point individual being tested places thumb and index finger of dominant hand around ruler (not touching) at 50cm without warning, ruler released individual must react to drop and catch ruler as fats as possible score recorded in cm - how far from 50cm individual caught ruler 3 attempts
31
What is the fitness test for maximal strength?
one rep max appropriate weights lift weight once using correct technique if completed attempt heavier weight until heaviest individual can lift
32
What is the fitness test for strenght?
hand grip dynamometer dynamometer held in dominant hand arm 90 degrees with elbow against body grip may needed to be adjusted to size squeeze with maximum effort and record score repeat 3 times and record best
33
What is the fitness test for speed?
30m sprint test? two cones 30m apart, tape measure, stop watch use flying start individual is timed running 30m as fast as can score in seconds
34
What are the limitations of fitness testing?
Tests are often not specific Do not replicate movements of activities Do not replicate competitive conditions required in sport tests must be carried out with right procedure otherwise scores not accurate or valid motivation must be high for maximal tests partner measures score wrong
35
What is qualitative data?
a measure of opinions, relates to quality of performance rather than quantity quantitative data - measure quantified as a number eg time in seconds or goals scored
36
What are the principles of training?
Specificity Progressive Overload Reversibility Tedium FITT - frequency, intensity, time, type
37
What is specificity?
training must be specific to chosen activity
38
What is progressive overload?
working harder whilst gradually and sensibly increasing intensity of training
39
what is reversibility?
If individual stops or decreases training level, fitness and performance are likely to drop
40
what is tedium?
being bored and demotivated with training
41
What are the types of training?
Weight training - using weights as form of resistance Altitude training Static stretching holding a stretch for up to 30 seconds Interval - alternating periods of work and rest Circuit - series of exercises performed in a circuit Plyometrics - exercises in which muscles exert a maximum force in short intervals, with goal of increasing power Continuous - sustained exercise at constant rate without rest Fartlek - continuous workout involving changes in speed and/ or terrain
42
How do you calculate maximum heart rate?
220 - age
43
What is your aerobic training zone?
60-80% of maximum heart rate
44
What is your anaerobic training zone?
80-90% of maximum heart rate
45
What is altitude training?
Training at high altitudes - aerobic less oxygen in air so body's oxygen carrying capacity reduced body adapts by making more red blood cells to carry oxygen to muscles and glands cardiovascular endurance at high altitude may improve due to increased red blood cell count
46
What are the negatives for altitude training?
little benefit for anaerobic travel to areas may be expensive altitude sickness effects only last for limited time
47
What do you do to prevent injury?
warm - up - prepare body for phsyical activity taping - maintains stable position of bones and muscles bracing - usually worn after injury as protection during physical activity
48
What is hydration?
having enough water to enable normal functioning of body
49
What is dehydration?
excessive loss of body water interrupting function of the body
50
What should be involved in a warm-up?
Gradual pulse raiser Stretching Game skills Psychological preparation
51
What are the effects of dehydration?
blood thickens - slows blood flow heart rate increases - heart has to work harder body temp increases - overheating reaction time increases - decisions made may be negatively affected fatigue or muscle cramps
52
What are the training seasons?
post season - 6-8 weeks, fitness levels maintained throughout light exercise pre-season - 6-8 weeks, performance builds on aerobic base peak playing - up to 40 weeks, emphasis on speed, skills are practiced under pressure to stimulate game play rest - 2 weeks, body can recover from injuries

PE (6 decks)

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