unit 1 Flashcards
1
Q
what are the 6 physical components of fitness?
A
speed aerobic muscular endurance flexibility muscular strength body composition
2
Q
what are 5 skills in fitness?
A
coordination reaction time balance power agility
3
Q
name the 3 types of speed?
A
acelerative speed (first 30 meters) pure sprint ( 60 metre sprints) speed endurance ( sprints with short recovery time)
4
Q
what are the 2 types of balance?
A
static ( headstand)
dynamic (cartwheel)
5
Q
what is the definition of aerobic endurance?
A
the ability of the cardiorespiratory system to work efficiently , supplying nutrients and oxygen to working the muscles during substantiated physical activity
6
Q
what is the definition of speed?
A
distance divided by the time taken . speed is measured in metres per second (m/s) .the faster an athlete runs over a given distance, the greater their speed.
7
Q
what is the definition of strength?
A
the maximum force ( in kg or n) that can be generated by a muscle or muscle group.
8
Q
what is the definition of flexibility?
A
having a adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.
9
Q
what is the definition of muscular endurance?
A
the ability of muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance
10
Q
what is the definition of body composition?
A
the relative ratio of fat mass to fat-free ( vital organs,muscle ,bone)in the body.
11
Q
what is the definition of agility ?
A
the ability of a sport performer to quickly and precisely move or change direction without loosing balance or time.
12
Q
what is the definition of balance?
A
the ability to maintain centre of mass of support
13
Q
what is the definition of coordination?
A
the smooth flow of movement needed to perform a motor task efficiently and accuration
14
Q
what is the definition of power?
A
product of strength and speed expressed as the work done in a unit of time. a strong movement performing quickly.
15
Q
what is the definition of reaction time?
A
time taken for a sports performer to respond to stimulus and initiation of their response.
16
Q
what is the definition of frequency?
A
how often an athlete trains over a period of time (usually a week , 3 times a week? 4 times a week? 5 times a week?) as the athlete becomes fitter ,this may increase.
17
Q
what is the definition of intensity?
A
how hard someone trains. whatever the type of training ,it must be as the athlete becomes fitter ,this may increase.
18
Q
what is the definition of time?
A
how long each training session must last in order to be of any benefit. as the athlete becomes fitter ,this may increase.
19
Q
what is the definition of type?
A
means the methods of training chosen to achieve a persons particular goals . athletes may wish to improve a component of fitness , so they will pick a type of training to achieve this. (EG , continuous training run to improve aerobic endurance)
20
Q
what is the definition of progressive overload
A
gradually increasing the amount of overload so as to gain fitness without the risk of injury.
21
Q
what is the definition of specificity?
A
matching training to the requirements of an activity .
22
Q
what is the definition of individual needs/ differences?
A
matching training to the requirements of an individual
23
Q
what is the definition of adaptation?
A
when you train your body so it gets used to it
24
Q
what is the definition reversibility ?
A
your fitness level changes all the time and will go down if you stop training or get injured
25
what is the definition of variation?
not doing the same training
26
what is the definition of rest and recovery?
rest- the period of time to recover
| recovery-the time required to repair damage to body.
27
what are 4 types of training that develops aerobic endurance?
continuous , fartlek,interval, circuit.
28
what are the advantages of continuous training?
its free,no equipment needed,easy to organise.
29
what are the disadvantages of continuous training?
risk of injury,only develops aerobic endurance
30
what are the advantages of fartlek training?
easy to set up.
31
what are the disadvantages of fartlek training?
need to monitor training intensity.
32
what are the advantages of interval training?
its easy to set measure progress and improvement.
33
what are the disadvantages of interval training?
can become boring , difficult to keep going for long periods.
34
what are the advantages of circuit training ?
develops strength and endurance appropriate form of training for most sports.
35
what are the disadvantages for circuit training?
most exercise require specialised equipment eg: gym equipment .
36
what components of fitness are developed by continuous training?
aerobic endurance.
37
what components of fitness are developed in fartlek training?
aerobic endurance , speed,power
38
what components of fitness are developed in interval training ?
aerobic endurance , anaerobic endurance , speed
39
what components of fitness are developed in circuit training?
all of them.
40
how can the F.I.T.T principle be used when performing each type of training ?
f) train more often= 2x a week
i) sprint faster / train faster
t) train for longer time / do more laps
t) different training methods= swim , cycle , sprint
41
how can intensity be measured during exercise?
the borg scale or bpm
42
what is heart rate measured in?
beats per minute
43
how do you calculate HR max?
rpe(age)x10
44
how do you calculate an individuals aerobic training zone?
find 60 and 80 percent of your heart rate max
45
what benefits do athletes get from training in their aerobic training zone?
develops their aerobic endurance and cardiovascular fitness.
46
what can the borg scale also be known as?
rpe
47
disadvantages of using the borg scale?
subjective and need experience to give accurate ratings.
48
how can you calculate your hr max by using the borg scale?
rpe(age)x 10
| eg. 14 x 10= 140
49
what types of training would have high/low intensity
fartlek - medium
continuous- low
interval - high
circuit- high
50
what are the three types of flexibility training?
static
ballistic
pnf
51
what is static stretching?
helps to reduce the risk of injury and muscle soreness can take 2 different forms.
52
what are the two types of static stretching ?
active- performed independently using own internal force
| passive- requires help from someone to provide external force
53
what sports performers require a high level of static stretching?
```
most sports require good level of flexibility
gymnastics
trampolining
dancers
skaters
tennis
hurdlers
```
54
what are the advantages of static stretching ?
safest from of stretching
easy to carry out
performed by someone with any level of fitness.
55
what are the disadvantages of static stretching ?
can only stretch muscles with the bodies natural range of nation
not physically exerting so it cant always be beneficial as a warm up
not effective for certain muscles groups.
56
what is ballistic stretching ?
using the force of limb movement to stretch muscles beyond their normal range of movement . movements are fast and jerky involving bouncing or bobbing meaning risk of injury . normally used in a warm up and it can be made sport specific
57
which sports performers require a high level of flexibility in ballistic stretching.
```
ballistic stretching requires flexibility with good range of motion for benefit
gymnastics
hurdles
football
dancing
tennis
```
58
what are the advantages of ballistic stretching
can be made sports specific
| allows muscles to be stretched beyond normal range of movement that increases the performers flexibility
59
what are the disadvantages of ballistic stretching
can cause strains/ soreness injuries
| not effective way to stretch certain muscles group often performed incorrectly
60
what is the pnf training ?
an advantage form of passive stretching . using a partner or object to provide resistance . used to develop flexibility . mobility and strength often used in rehabilitation.
61
pnf training sport activities examples
```
gymnastic
tennis
squash
dancing
skating
athletics
hurdling
badminton
```
62
what are the advantages of pnf stretching
can increase flexibility and range of movement.
| can be used as a part of a rehabilitation programme
63
what are the disadvantages of pnf training
must be carried out by specialist
| risk of injury
64
what is phyometric training ?
used to develop sport specific skills and explosive power , speed and strength
involves lots of explosive movements by making muscles exert maximal force in short period of time
65
who benefits from phyometric training ?
```
useful for sports where you need maximal force when muscles contract eccentrically ( lengthening) and concentrically ( shorting )
jumping
hurdles
basketball
volleyball
netball
sprinters
```
66
what are the advantages of phyometric training ?
can be adapted to suit any sport
| can improve muscular speed and power
67
what are the disadvantages of phyometric training
can cause injury so need to ensure correct technique s used
not suitable for younger athletes
must be performed on suitable surface
68
what are the 3 types of speed training?
hollow sprint, acceleration sprints ,interval training
69
describe hollow sprints
series of sprints followed by a "hollow" period of jogging or walking
70
what are the 5 fitness tests?
grip dynamometer , sit and reach , multistage fitness test , 1 minute press up test , 1 minute sit up test
71
the component of fitness it measures for grip dynamometer is ?
muscular strength
72
the component of fitness it measures for sit and reach is ?
flexibility
73
the component of fitness it measures for multistage fitness test is?
aerobic endurance
74
the component of fitness test for 1 minute press up test is ?
muscular endurance
75
the component of fitness test for 1 minute sit up test is?
muscular endurance
76
method for grip dynamometer is?
adjust the hand grip
stand with arms by side of your body
squeeze for 5 seconds
do it 3 times
77
method for sit and reach is?
remove shoes
sit with heels placed against edge then reach forward
keep hand on spot for 3 seconds
78
method for multistage fitness test is?
warm up
start at line and wait for triple beep
run to the other line 20m away
run until maximum exhaustion
79
method for 1 minute press up test is?
go on a mat with your hands shoulder width and arms fully extended
lower body until elbows are at 90 degrees
80
method for 1 minute sit up test is?
lie on a mat with your knees bent and feet flat on floor raise up 90 degrees
back down do as many as you can in 1 minute
81
grip dynamometer is measured in ?
kgw
82
sit and reach is measured in?
cm
83
multistage fitness test is measured in?
( ml/kg)
84
1 minute press up test is measured in?
reps
85
1 minute sit up test is measured in?
reps
86
grip dynamometer is in a ?
normative table
87
sit and reach is in a ?
normative table
88
multistage fitness test is in a ?
normative table
89
1 minute press up test is in a ?
normative table
90
1 minute sit up test is in a?
normative table
91
what are the advantages and disadvantages for grip dynamometer?
advantages- easy to complete
| disadvantage's- using the right technique
92
what are the advantages and disadvantages of sit and reach ?
advantages- easy to complete
| disadvantages-not suitable for certain people
93
what are the advantages and disadvantages of multistage fitness test?
advantages- minimal cost , large numbers can participate
| disadvantages -must be motivated
94
what are the advantages and disadvantage's of 1 minute press up test?
advantages- minimal cost, easy to complete
| disadvantage's- not suitable for old people
95
what are the advantage's and disadvantage's of 1 minute sit up test?
advantage's- minimal cost
| disadvantages- not suitable for old people
96
how can validity be affected on grip dynamometer ?
don't bend up because will effect the score
97
how can validity be affected on sit and reach?
wrong technique and wearing shoes
98
how can validity be affected on multistage fitness test?
not measuring 20m , not running to the line
99
how can validity be affected on 1 minute press up test?
accuracy of the test
100
how can validity be affected on 1 minute sit up test?
accuracy of the test
101
how can reliability be affected on grip dynamometer?
doing it less than 3 times
102
how can reliability be affected on sit and reach?
doing it less than 3 times
103
how can reliability be affected on multistage fitness test?
not performing the same method
104
how can reliability be affected on 1 minute press up test
consistency of results
105
how can reliability be affected on 1 minute sit up test?
consistency of results`
106
what are the 3 fitness tests?
body mass index (bmi) bioelectrical impedance analysis (bia) and skinfold testing
107
the component of fitness it measures for body mass index is ?
body composition
108
the component of fitness it measures for bioelectrical impedance analysis is?
body composition
109
the component of fitness it measures for skinfold testing is?
body composition
110
method for body mass index is?
```
take body weight(kg)
take height (m)
```
111
method for bioelectrical impedance analysis is?
-people should urinate 30 mins prior to test
-lie down and remove shoes and socks
place bia electrodes on the right wrist and hand right ankle and foot
-enter the data into the bia machine
112
method for skinfold testing is ?
- keep muscle relaxed
- mark each skinfold site with a pen
- grasp skinfold firmly between thumb and index finger pull 1cm away from site marked
- read the dial on the callipers to nearest 0.5mm
- take 2 measurements of each site
113
body mass index is measured in ?
kg/m2
114
bioelectrical impedance analysis is measured in ?
percentage
115
skin fold testing is measured in ?
percentage
116
body mass index is in a ?
normative table
117
bioelectrical impedance analysis is in a ?
normative table
118
skinfold testing is in a ?
Jackson polock nomogram
119
how can validity be affected on body mass index?
human error
120
how can validity be affected on bioelectrical impedance analysis?
exercise 12 hours prior to test
drink or eat 4 hours of test
drink caffeine prior to test
121
how can validity be affected on skin fold testing?
measure correct area
122
how can reliability be affected on body mass index?
same method should be the same each time
123
how can reliability be affected on bioelectrical impedance analysis?
same method should be performed
124
how can reliability be affected on skin fold testing?
reliability of skinfold measurement can very from tester to tester depending on their skill and experience
125
what are the advantages and disadvantages for body mass index
advantages- only simple calculations are required from standard height and weight measurement.
disadvantages- certain populations bmi can be accurate as a measure of body measure
126
what are the advantages and disadvantages for bioelectrical impedance analysis?
advantages- simple and quick perform
if you have right equipment it can be done anywhere
disadvantages- special equipment required
can only do 1 person at a time
127
what are the advantages and disadvantages for skinfold testing ?
advantage's- minimal equipment required
simple to set up and conduct
disadvantages- specialised equipment required
assistance required to administer the test
128
what are the 4 fitness tests?
forestry step test,35 metre sprint , illinois agility test,vertical jump
129
the component of fitness it measures for forestry step test?
aerobic endurance
130
the component of fitness it measures for 35 metre sprint test?
speed
131
the component of fitness it measures for illinois agility test is?
agility and speed
132
the component of fitness it measures for vertical jump is?
anaerobic power
133
the method for forestry step test is?
warm up
stand directly facing the bench and start stepping in time with the beat of metronome
keep to the beat for 5 mins
134
the method for 35 metre sprint test is?
best done on a running track on a nice day
3 people record the average time
sprint as fast as you can
135
the method for illinois agility test is ?
lie face down to start with your elbows flexed and hands placed by side of your chest palms flat on floor .your head should be in line with starting line then you must jump up run around cones without hitting any.
136
the method for vertical jump?
warm up ,stand with your dominant side against the board ,feet together reach up as high as you can go then jump as high as you can then record distance between height and jump height.
137
forestry step test is measured in?
ml/kg minutes
138
35 metre sprint test is measured in?
seconds
139
illinois agility test is measured in?
seconds
140
vertical jump test is measured in?
kgm/s
141
forestry step test is in a ?
normative table
142
35 metre sprint test is in a ?
normative table
143
illinois agility test is in a ?
normative table
144
vertical jump test is in a ?
Lewis nomogram
145
how can validity be affected on forestry step test?
not keeping in time with beat,height of bench , technique and human error .
146
how can validity be affected on 35 metre sprint test?
human error and fatigue
147
how can validity be affected on illinois agility test?
wrong starting position and human error
148
how can validity be affected on vertical jump?
incorrect technique and human error
149
how can reliability be affected on forestry step test?
doing the test less than 3 times and not performing the method the same each time.
150
how can reliability be affected on 35 metre sprint test?
doing it less than 3 times and not the same method each time
151
how can reliability be affected on illinois agility test?
doing it once , not allowing the a rest and not the same method each time .
152
how can reliability be affected on vertical jump?
doing it less than 3 times and not the same method each time .
153
what are the advantage and disadvantages of forestry step test?
advantages-minimal equipment ,simple to set up,large numbers at once
disadvantages-assistance required to administer the test and can be boring
154
what are the advantage and disadvantages of 35 metre sprint test?
advantages - minimal equipment ,simple to set up and large numbers at once
disadvantages - not suitable for old people and weather can affect it .
155
what are the advantage and disadvantages of illinois agility test?
advantages -- minimal cost in equipment , simple to set up , no special equipment
disadvantages-risk of slipping , can affect the record time
156
what are the advantage and disadvantages of vertical jump ?
advantages-easy to set up , minimal cost ,no special equipment
disadvantages -plays a part in determine your score.
