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Testing and developing components of fitness Flashcards

(54 cards)

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1
Q

Why is fitness testing done

A

To work out strengths and weaknesses
Compare data to normative averages
Set training goals
Retake tests to gauge improvement

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2
Q

What are normative data averages

A

Data gathered about average test results in a population

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3
Q

What is a protocol

A

Rules or instructions on how something should be carried out

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4
Q

What are the categories of fitness tests?

A

Heath related
Skill related

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5
Q

What are the health related fitness tests

A

Tests of cardiovascular endurance -

Tests of muscular strength

Tests of muscular endurance

Tests of body composition

Tests of flexibility

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6
Q

What are the tests for cardiovascular endurance

A

Multi stage fitness test (beep test)
12 minute Cooper run test
Bruce protocol test

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7
Q

What are the tests for muscular strength

A

Handgrip dynamometer

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8
Q

What are the tests for muscular endurance?

A

Sit up test

Maximum push up test

Squat test

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9
Q

What are the tests for body composition

A

BMI (Body Mass Index)

Skinfold caliper

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10
Q

What are the tests of flexibility

A

Sit and reach test

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11
Q

What are the skill related fitness tests

A

Test of agility
Test fo speed
Test of coordination
Test of power
Test of balance
Test of reaction time

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12
Q

How is agility tested?

A

Illinois agility test - tests ability to turn in different directions at speed

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13
Q

What is the test of speed

A

30m sprint test

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14
Q

What is the test of coordination

A

Alternate hand wall toss test (Anderson wall toss test)

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15
Q

What is a test of power

A

Vertical jump test - measures lower limb explosive power

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16
Q

What is a test of balance

A

Stork stand test

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17
Q

How is reaction time tested

A

Ruler drop test

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18
Q

What is test and retest

A

Repeating fitness tests to look for improvement after a period of following a fitness programme

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19
Q

What does validity mean

A

The degree to which a test measures what it is supposed to measure

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20
Q

What does reliability mean

A

How consistent the method of measurement is

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21
Q

What are heart rate training zones

A

Each type of training uses heart rate as an intensity guide ie how hard someone should work

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22
Q

What is maximum heart rate (MHR)

Study These Flashcards
A

220 - age of performer

ie James 220 - 16
Mum 220 - 50 :-(

23
Q

What training zone is used to improve aerobic fitness?

24
Q

What training zone is used to improve anaerobic fitness

25
What is interval training
Training that alternates periods of rest and work eg HIIT, Fartlek and weight training
26
What is HIIT and what does it improve
High Intensity Interval Training Improves anaerobic system and maximises cardiovascular benefits
27
What is a work rest ratio
The amount of work being done when exercising compared to amount of rest between sets
28
What are advantages of interval training
Burns calories fast Can be done quickly Work:rest ratio designed to meet the training goal Maximises cardiovascular benefits Strengthens heart
29
What are disadvantages of interval training
Injury more likely at high intensity Performers must be motivated
30
Describe circuit training
Exercises being organised in different stations with rest in between can be designed to meet training goal. Stations can have different energy demand and intensity
31
What are advantages of circuit training
Can target strength building and muscular endurance Can be designed for any fitness needs or sport Easy to vary stations Exercises can be simple eg push ups Progression and voerlood are easy to apply
32
What are the disadvantages of circuit training
May require a lot of space and specialist equipment Can be difficult to work out the correct work:rest ratio
33
What is Fartlek training
Swedish for fast play Speed and terrain need to change eg walk on flat then run up a hill Aim is to improve aerobic system and cardiovascular endurance but also improves anaerobic fitness in high intensity stages Used by team players as they need different intensities in a game
34
What are advantages of Fartlek training
Improves speed, cardiovascular and anaerobic fitness. Mixes continuous and interval training, can be done anywhere with minimal equipment
35
What are the disadvantages of Fartlek training
Hard to know when to change intensity Can get muscle soreness Need agility to avoid injury running on different terrains
36
What is continuous training?
Any exercise that can be maintained without rest and repeated over and over eg running Used to improve cardiovascular endurance and involves working at constant rate/intensity. Also called steady state exercise Improves aerobic system and use HR as a guide to work in aerobic training zone
37
What are advantages of continuous training
done with no equipment, simple, easy to do, done anywhere Improves aerobic fitness, cardiovascular endurance lose fat and heart strengthens
38
what are disadvantages of continuous training
Can be boring, repetitive strain injuries can occur, can take a longtime Is not like very many sports as most don't have constant intensity
39
What does resistance training involve
Using something that resists muscles eg weight, resistance machine or band, gravity
40
What is weight training
Using some resistance to develop muscle mass involves sets and reps Must make sure technique is good - back straight May involve a spotter
41
True or false Heavy weights are used for muscular endurance and lighter weights for muscle strength
False heavy weights are for muscle strength and lighter for endurance
42
What is 1 rep max (1RM)
Maximum weight than can be safely lifted in one repetition Muscular strength is low reps and sets Muscular endurance is high reps
43
What are body weight exercises
Simple and effective way to gain strength using own body eg press up Improve balance, flexibility and strength without need for equipment
44
What are the advantages of weight training
Easily change intensity Relevant to all sports and fitness aims Improve muscular strength/endurance Reduce body fat to muscle ratio - may improve self image and esteem
45
What are the disadvantages of weigh training
Can be damaging for kids as stunt growth Incorrect technique leads to injury May need a spotter
46
What is plyometric training
Uses plyometric exercises such as bounding or depth jumping to increase and develop power Uses eccentric muscle contraction followed by larger concentric contraction Uses body weight and gravity to stress muscles being trained eg box jumping
47
What are the advantages of plyometric training
effective way to improve power increase speed don't need much equipment explosive nature of exercise burns a lot of calories
48
What are the disadvantages of plyometric training
Can lead to DOMS Puts a lot of strain on muscles and joints so get injuries
49
What is elastic energy
Energy stored until force is removed
50
What is flexibility training
Forms of stretching Most common static stretching - excellent to improve flexibility usually in warm up/cool down
51
What is static stretching
Slowly stretch to limit of stretching ability, hold for 30 seconds ensure correct technique and don't over stretch Improves posture, muscle coordination and flexibility
52
What is dynamic stretching
Stretch involves motion as muscles and joint go through full ROM. eg walking lunge improve flexibility
53
What are the advantages of flexibility training
Little/no equipment improves ROM Improves posture Improves muscle coordination Reduces risk of injury
54
What are disadvantages of muscle training
Time consuming Can be painful Over stretching leads to injury

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