Section 3 - Physical Training Flashcards Preview

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Flashcards in Section 3 - Physical Training Deck (55)
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1

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

2

What is the definition of fitness ?

fitness is the ability to meet the demands of the environment

3

What are the components of fitness ?

cardiovascular endurance

strength

muscular endurance

flexibility

speed

agility

balance

coordination

reaction time

power

4

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

5

What is strength ?

the amount of force that a muscle or muscle group can apply against a resistance

6

What is muscular endurance ?

the ability to repeatedly use muscles over a long period of time

7

What is flexibility ?

the amount of movement possible at a joint

8

What is speed ?

the rate at which someone is able to move / cover a distance in a given amount of time

9

What is agility ?

the ability to change direction and speed

10

What is balance ?

the ability to keep the body's centre of mass over a base of support

11

What is coordination ?

the ability to use two or more parts of the body together, efficiently and accurately

12

What is reaction time ?

the time taken to move in response to a stimulus

13

What is power ?

a combination of speed and strength

14

Name 3 purposes of fitness testing

- identify weaknesses
- show progress
- compare against others

15

Name 2 tests for cardiovascular endurance

- cooper 12 minute run
- multi stage fitness test (bleep test)

16

Name 2 tests for strength

- grip dynamometer test
- one rep max

17

Name 2 tests for muscular endurance

- one minute sit up / press up
- sit up bleep test

18

Name the test for reaction time

ruler drop test

19

Name the test for speed

30m sprint test

20

Name the test for agility

illinois agility run test

21

Name the 2 tests for power

- standing jump test
- vertical jump test

22

Name the test for balance

standing stork test

23

Name the test for flexibility

sit and reach test

24

Name the test for coordination

alternate hand throw test

25

What is a PEP ?

Personal Exercise Programme

26

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

27

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

28

What is heart rate ?

the number of times your heart beats per minute

29

What is the aerobic threshold ?

60% - 80% of maximum heart rate

30

What is the anaerobic threshold ?

80% - 90% of maximum heart rate