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unit 1 Flashcards

1
Q

what are the 6 physical components of fitness?

A 
body composition
aerobic endurance
muscular endurance
flexibility
speed
muscular strength
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2
Q

aerobic endurance

A

the ability of the cardio respiratory system to work efficiently for long time.

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3
Q

speed

A

distance divided by time taken, measured in m/s. the faster an athlete runs over a given distance, the greater the speed.

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4
Q

strength

A

maximum force (in kg or N) that can be generated by a muscle or muscle group,

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5
Q

flexibility

A

adequate its range of motion in all joints of the body, being able to move a joint fluidly through its complete range of movement

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6
Q

muscular endurance

A

ability of muscles to work efficiently, where muscle can continue contracting over a period of time

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7
Q

body composition

A

ratio of fat mass to fat-free mass in the body

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8
Q

what are the 5 skill components of fitness?

A 
agility
balance
coordination
power
reaction time
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9
Q

agility

A

ability of a sports performer to quickly and precisely, move or change direction without loosing balance or time

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10
Q

balance

A

ability to maintain centre of mass over a base of support

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11
Q

coordination

A

smooth flow of movement needed to perform a motor task accurately and efficiently

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12
Q

power

A

strength+speed expressed. a strong movement performed quickly

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13
Q

reaction time

A

time taken for a sports performer to respond to a stimulus and the initiation of their response

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14
Q

what are the 3 types of speed?

A

accelerative speed (sprints up to 30m), pure speed (sprints up to 60m), speed endurance (sprints with short recovery period in-between)

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15
Q

what are the basic principles of training?

A

frequency
intensity
time
type

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16
Q

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.

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17
Q

intensity

A

How hard someone trains. Whatever the type of training , it must be carried out at a worthwhile level of intensity.
As the athlete becomes fitter, this will increase.

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18
Q

time

A

How long each training session must last in order to be of any benefit.
As the athlete becomes fitter, this may increase.

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19
Q

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.

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20
Q

what are the additional principles of training?

A 
Progressive Overload
Specificity
Individual needs/differences
Adaptation 
Reversibility
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21
Q

progressive overload

A

Progressive Overload means gradually increasing the amount of overload so as to gain fitness without the risk of injury

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22
Q

specificity

A

Specificity means matching training to the requirements of an activity

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23
Q

individual needs

A

Matching training to the requirements of an individual.

When planning your personal exercise programme, individual needs to be taken into account

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24
Q

adaptation

A

This happens during your recovery from training. Your body builds itself bigger and better to be able to cope with training loads. Your body adapts to training.
The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure

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25
reversibility
Your fitness level changes all the time and will go down if you stop training or get injured and therefore you will ‘lose fitness’.
26
variation
The Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance
27
rest and recovery
Rest – the period of time allotted to recovery | Recovery - the time required to repair damage to the body caused by training or competition
28
what are the 4 types of training which develop aerobic endurance
continuous fartlek interval circuit
29
advantages of continuous training
no equipment needed, easy to organise and carry out, can be sport specific
30
disadvantages of continuous training
can become boring, risk of injury if running on a hard surface, only develops aerobic not anaerobic
31
advantages of fartlek training
can be sport specific, easy to organise and carry out, can control intensity, adds variety to training
32
disadvantages of fartlek training
need to monitor intensity to make sure performer keeps up intensity, performer needs good self discipline
33
advantages of interval training
easy to measure progress and improvement, can mix anaerobic and aerobic, easy to see when an athlete isn't trying, easy to organise and carry out
34
disadvantages of interval training
can become boring,, difficult for long periods, requires a certain level of fitness
35
advantages of circuit training
develops strength and endurance, appropriate for most sports, can be adjusted, exercises are simple enough to feel a sense of achievement when completed, wide range of exercises to select from to maintain an athletes enthusiasm
36
disadvantages of circuit training
many exercises require equipment, space required, can only be conducted where appropriate facilities/equipment are available,may require health and safety monitoring
37
FITT principle can be applied to continuous training by....
running more per week, running faster, run for longer each time, change activity (swimming or cycling)
38
FITT principle can be applied to fartlek training by....
shorter rest with longer sprints, go around twice or more, do it for longer and increase per week, vary amount of each speed or change the gradient
39
FITT principle can be applied to interval training by....
do the activity more per week, make it faster with shorter rests, make it last longer, longer sprint with shorter rest or change activity (swimming or cycling)
40
FITT principle can be applied to circuit training by....
doing it more times per week, do more reps of each activity in the time given, each activity for longer, change the exercises in the circuit
41
how can intensity be measured during exercise?
borg scale (rpe) and bmp
42
what is heart rate measured in?
beats per minute
43
how do you caculate HR max?
220 minus your age
44
how do you calculate an individuals aerobic training zone?
find 60% and 85% of your HR max
45
what benefits do athletes get from training in their aerobic training zone?
develops cardiovascular fitness
46
explain how the Borg scale works?
athlete selects a number between 6-20 based on the intensity they think they're working at. 6 being very very light and 20 being very very hard
47
what can the Borg scale also be known as?
RPE
48
Disadvantages of the borg scale?
can be subjective and need experience for accurate ratings
49
how can you calculate HR by using the borg/RPE scale?
RPE x 10
50
what types of training would have a high intensity? low intensity?
circuit has a high intensity and continuous training is low intensity
51
what are the three types of flexibility training?
static stretching ballistic stretching proprioceptive neuromuscular facilitation stretching
52
what is static stretching?
helps reduce the injury and muscle soreness. | can be done 2 ways.
53
what are the two types of static stretching?
active stretching= independently stretching yourself | passive stretching= getting help from another person or object with stretching.
54
which sports performers require a high level of flexibility?
``` most sports require good level of flexibiliy gymnasts athletes dancers skaters ```
55
what are the advantages of static stretching?
safest form of stretching easy to carry out performed by someone with any level of fitness
56
what are the disadvantages of static stretching?
can only stretch muscles within the bodies natural range of nation. not physically exerting so it cant always be beneficial as a warm up. not effective for certain muscle
57
what is ballistic stretching?
force of limb movement to stretch beyond normal range of movement. usually fast and jerky. Normally in a warm up
58
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 ```
59
what are the benefits of advantages of ballistic stretching?
can be made sport specific | allows muscle to be stretched beyond normal range
60
what are the disadvantages of ballistic stretching?
can cause injury not effective way to stretch certain muscle groups often performed incorrectly
61
what if PNF training/
advanced form of passive stretching which is often in rehabilitation programmes. A partner applies pressure for 6-10 seconds, muscle is relaxed and then pushhed again but further than before.
62
PNF training sport activities examples?
``` gymnastics tennis squash dancing skating athletics ```
63
what are the advantages of PNF stretching?
increase flexibility+range of movement | used as rehabilitation
64
what are the disadvantages of PNF stretching?
must be carried out by a specialist | risk of over-stretching
65
what is a plyometric training?
used to develop sport specific skills and explosive power, speed and strength lots of explosive movements increase intensity by increasing repitions
66
which sports performers would benefit from plyometric training?
``` volleyball netball high jump long jump useful for sports when you need maximal force when muscle contracts eccentrically (lengthens) and then contracts concentrically (shortens) ```
67
advantages of plyometric training?
can be adapted to suit many sports | can improve muscular speed and power
68
disadvantages of plyometric training?
can cause injury not suitable for all athletes must be performed on a suitable surface.
69
what are the two types of training to develop strength, muscular endurance and power?
circuit training | weight training
70
how would you test muscular strength?
grip dynamometer
71
how would you test flexibility?
sit and reach
72
how do you test aerobic endurance?
multistage fitness test and forestry step
73
how do you test muscular endurance?
1 minute press up test and 1 minute sit up test
74
how do you test body composition?
BIA, BMI and skinfold test
75
how does the grip dynamometer work?
adjust the hand grip, stand with your arm straight by your side holding the dynamometer and squeeze for 5 seconds
76
how does the sit and reach test work?
short warm up, sit with heels placed against edge of box, one hand on top of the other, reach forward and hold for 3 seconds
77
how does the multistage fitness test work?
warm up, on the third beep run to the opposite line 20m away, you must reach the other line before the beep, 3 chances to miss a beep but beeps get closer together
78
how does the 1 minute press up test work?
hands shoulder width apart, feet straight out behind you, lower your body then press up so arms are fully extended then repeat for a minute.
79
how does the 1 minute sit up test work?
lie on the mat with knees bent, sit up at a 90 degree angle, partner may stand on your feet if you wish
80
what is the grip dynamometer measured in?
kg/w
81
what is the sit and reach test measured in?
cm
82
what is the multistage fitness test measured in?
ml/kg/min
83
what is the 1 minute press up test measured in?
reps
84
what is the 1 minute sit up test measured in?
reps
85
how are the results for the grip dynamometer interpreted?
normative table
86
how are the results of the sit and reach test interpreted?
normative table
87
how are the results of the multistage fitness test interpreted?
normative table
88
how are the results of the 1 minute press up test interpreted?
normative table
89
how are the results of the 1 minute sit up test interpreted?
normative table

BTEC sport (1 decks)

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