Flashcards in Section 3 - Physical Training Deck (55)
What is the definition of health ?
health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What is the definition of fitness ?
fitness is the ability to meet the demands of the environment
What are the components of fitness ?
What is cardiovascular endurance ?
the ability of the heart and lungs to supply oxygen to the muscles, so the whole body can exercise for a long time
What is strength ?
the amount of force that a muscle or muscle group can apply against a resistance
What is muscular endurance ?
the ability to repeatedly use muscles over a long period of time
What is flexibility ?
the amount of movement possible at a joint
What is speed ?
the rate at which someone is able to move / cover a distance in a given amount of time
What is agility ?
the ability to change direction and speed
What is balance ?
the ability to keep the body's centre of mass over a base of support
What is coordination ?
the ability to use two or more parts of the body together, efficiently and accurately
What is reaction time ?
the time taken to move in response to a stimulus
What is power ?
a combination of speed and strength
Name 3 purposes of fitness testing
- identify weaknesses
- show progress
- compare against others
Name 2 tests for cardiovascular endurance
- cooper 12 minute run
- multi stage fitness test (bleep test)
Name 2 tests for strength
- grip dynamometer test
- one rep max
Name 2 tests for muscular endurance
- one minute sit up / press up
- sit up bleep test
Name the test for reaction time
ruler drop test
Name the test for speed
30m sprint test
Name the test for agility
illinois agility run test
Name the 2 tests for power
- standing jump test
- vertical jump test
Name the test for balance
standing stork test
Name the test for flexibility
sit and reach test
Name the test for coordination
alternate hand throw test
What is a PEP ?
Personal Exercise Programme
What is SPORT ?
Specificity - matching training to the component of fitness
Progression - gradually increasing the level of training
Overload - the only way to get fitter is to work your body harder than it normally would, increase frequency, intensity and time
Reversibility - improvements will reverse if you stop training
Tedium - there needs to be variety otherwise you will become bored / lose motivation
What is FITT ?
FITT is how you make sure you are overloading
Frequency - how often you should train + leaving time to recover
Intensity - how hard you should train
Time - how long you should train for
Type - what exercises and methods of training you should use e.g cardiovascular endurance = running , continuous training
What is heart rate ?
the number of times your heart beats per minute
What is the aerobic threshold ?
60% - 80% of maximum heart rate