Physical training

Question 1

Definition of fitness

Answer 1

Fitness is the ability to meed the demands of the environment

Question 2

Definition of Health

Answer 2

Health is a complete state of physical, phycological and social well being

Question 3

Definition of exercise

Answer 3

Exercise is a form of physical activity

Question 4

Definition of performance?

Answer 4

Performance is how well a physical task is completed

Question 5

What are the five health related component of fitness

Answer 5

Cardio vascular
Strength 
Muscular endurance
Flexibility
Body composition
(Definitions on chegg]

Question 6

Name the skill-related components

Answer 6

Agility
Balance
Coordination
Power
Reaction time
Speed

Question 7

What component of fitness does the cooper 12 minute run test?

Answer 7

Cardio vascular fitness

Question 8

What component of fitness does the Harvard step test?

Answer 8

Cardio vascular test

Question 9

What component of fitness does the Grip dynamometer test?

Answer 9

Measures muscular strength

Question 10

What component of fitness does the 30m sprint test?

Answer 10

Speed

Question 11

What component of fitness does the Vertical jump test?

Answer 11

Measures power

Question 12

What component of fitness does the Sit and reach test?

Answer 12

Flexibility

Question 13

What component of fitness does the One minute press up/sit up test?

Answer 13

Muscular endurance

Question 14

Name the principles of training.

Answer 14

Specificity 
Progressive overload
FITT
Overtraining
Reversibility

Question 15

Continuos training

Answer 15

Working at sustained aerobic intensity without rest for a minimum of 20 mins; this improves cardio vascular fitness

Question 16

Fartlek Training

Answer 16

Incorporates changing your speed, terrain or intensity. Fartlek improves aerobic and anaerobic fitness

Question 17

Circuits training

Answer 17

Involves a series of exercises called a circuit. Each activity takes place at a station. It can improve speed, balance, coordination and muscular endurance

Question 18

Interval training

Answer 18

Period of work and relief with varying levels of intensity. Used to develop speed and muscular endurance

Question 19

Plyometric Training

Answer 19

Muscles are used to exert maximum force in short periods of time, with the aim of developing speed and strength

Question 20

Weigh Training

Answer 20

Uses weight to provide resistance. Used to develop muscular strength. By varying weights and reps, you can improve muscular endurance.

Question 21

What is Body pump?

Give an advantage and disadvantage.

Answer 21

Develops strength and Cardio Vascular endurance

Advantage - targets specific muscle groups

Disadvantage - poor technique can lead to injury

Question 22

What is Aerobics?

Give an advantage and disadvantage.

Answer 22

Develops strength, flexibility and cardio - vascular endurance

Advantage - Good for weight loss

Disadvantage - can be high impact on body joints

Question 23

What is Pilates/yoga?

Give an advantage and disadvantage.

Answer 23

Strength and Flexibility

Advantages - Targets specific muscle groups, improves muscle coordination

Disadvantage - stretches can be very challenging

Question 24

What is Spinning?

Give an advantage and disadvantage.

Answer 24

Cardio Vascular Fitness and anaerobic fitness

Advantages - high intensity, can develop an athlete aerobically and anaerobically

Disadvantages - can be uncomfortable

Question 25

What are the long term training effects?

Answer 25

``` Train for longer and more intensely Fitness levels are improved Recovery is quicker Sleep better Resting heart rate is lower Reduced body fat Improved health ```

Question 26

Exercise - Benefits to the musculo-skeletal system

Answer 26

Increased bone density - making bones stronger and more able to withstand potential impacts better Increased strength of ligaments and tendons - improving joint stability Muscle hypertrophy - muscles become bigger in size, fibres get thicker and stronger.

Question 27

Why is rest important for adaptations to take place?

Answer 27

Without adequate rest, changes will not occur. Rest is a crucial part of any training programme. Its important to allow adequate time to recover before the next training session

Question 28

Benefits of exercise to the cardio respiratory system

Answer 28

``` Decreased resting heart rate Faster recovery Increased resting stroke volume Increased maximum cardiac output Increased size/strength of heart Increased capillarisation Increased in number of red blood cells Drop in resting blood pressure Increased lung capacity/volume and vital capacity Increased number of alveoli Increased strength of diaphragm ```

Question 29

How do you prevent injury?

Answer 29

Using principles of training Following the rules and regulations of an individuals sport Using the appropriate protective clothing and equipment Checking equipment and facilities before use Warming up and cooling down

Question 30

Concussion

Answer 30

Usually due to direct impact to the head There is a loss of consciousness Episodes of memory loss Confusion, slow response to questioning

Question 31

Fracture

Answer 31

Broken or cracked bones | Simple crack or a complete breal

Question 32

Dislocation

Answer 32

One of the bones at a joint is knocked out of place | Often the result of an impact

Question 33

Sprain

Answer 33

Ligaments become stretched at a joint

Question 34

Torn Cartilage

Answer 34

Damage to the surface area of the cartilage between bones | Joints might have swollen, painful, prone to lock or catch or even have reduced movement

Question 35

Abrasion

Answer 35

Damage to the surface of the skin

Question 36

What are the aims of warm up?

Answer 36

``` Improve the elasticity Increase range of movement Increase the temperature of muscles Increase blood flow Prepare the body for specific exercise ```

Question 37

The aim of cool down?

Answer 37

Remove lactic acid Reduce muscle temperature Allow the heart to return to its resting rate