physical training Flashcards
(24 cards)
name the 5 components of fitness that are health related
body composition
flexibility
muscular strength
muscular endurance
cardio vascular fitness
name the components of fitness that are skill related
power
co ordination
reaction time
agility
balance
speed
define cardio vascular fitness
the ability to exercise the entire body for long periods of time
define strength
the amount of force a muscle can exert against a resistance
define muscular endurance
the ability to use voluntary muscles many times without getting tired
define flexibility
the range of movement possible at a joint or a series of joints
define body composition
the percentage of body weight that is fat muscle and bone
define agility
the ability to change direction at speed
define balance
the ability to retain the centre of mass above the base of support when stationary or moving
define coordination
the ability to use two or more body parts together
define power
the ability to undertake strength performances quickly
power= strength X speed
define reaction time
the time between the presentation of a stimulus and the onset of movement
define speed
how quickly a movement can be performed or a distance can be covered
why Is fitness testing important
it can assess the baseline fitness of the athlete
can help set relevant goals
can monitor the ongoing impact of the training
can help to judge success
can help to plan for the net stages of training
what does the hand grip dynamometer test and write a brief description of it
strength
grip with dominant hand, apply maximum force and repeat 3 times
what does the 12 minute cooper run or swim test and give a description
cardiovascular fitness
measure the specific distance , participants run or swim as far as possible in 12 minutes, the exact distance is recorded and compared to normative scores
what does the Harvard step test test and write a brief description
cardiovascular fitness
participants step on and off a standard gym bench once every 2 seconds for a 5 minute period, the heart rate is measured 1, 2 and 3 minutes after the test, then a calculation is carried out
what does the sit and reach test and write a brief description
flexibility
remove shoes and position sit and reach box against a wall, keep knees locked and reach forward, record how far the participant stretches
what does the 30m sprint test
speed
Mark out a 30 metre distance on an even firm surface, participant takes a rolling start, ensure accurate timing by using 2 timers
what does the 60 second press up test
muscular endurance
on a cushioned surface, the participant performs as many full press ups as possible in 60 seconds, and reps are counted and recorded
what is a par-q questionnaire and why is it used
a type of questionnaire that is used to ensure participants are of good physical health to start a programme of exercise
what are methods of preventing injury in sporting performance
follow all rules and apply them fairly
use protective equipment
check equipment is functional and in good order
warm up and cool down
