unit 2 Flashcards
(44 cards)
positive effects of excercise and fitness?
mental- improved confidence, relief of stress and tension
physical benefits- losing weight , improved body shape and posture
social benefits- meeting new people and making friends
what is health
a state of complete physical , mental and social well being not just the absence of disease
what do carbohydrates do?
important bc of the way they release energy.
2 types of carbohydrates
simple carbohydrates such as biscuits or jam.
complex carbohydrates such as bread or rice. complex one give a steadier source of energy.
the liver and muscles store large amounts of carbohydrate in the form of glycogen. the blood stores small amounts of carbohydrates in the form of glucose.
what does protein do
protein is broken down into amino acids which are the building blocks of body tissue. they are necessary for production of hameglobin. protein is also an energy source
what does fat do
fat is a major energy source for low intensity endurance exercise, but it takes the body longer to process.
what are the two types of minerals
macro minerals which are needed in larger amounts (calcium and potassium)
trace elements which are needed in small amounts (iron and zinc)
why are iron, calcium potassium important
iron is an important mineral bc it is an essential component of haemoglobin
calcium is essential for healthy bones and teeth
potassium is a mineral which aids muscle contraction and promotes healthy skin
what are the vitamins needed for?
Vitiman A is needed for good vision and healthy skin
vitiman B for energy production and stress reduction
vitamin C is needed for fighting viruses and healing wounds
Vitiman D is needed to build bones and teeth
why is water and fibre important
fibre adds bulk to our food which aids digestion and absorption
water hydrated our body as fluid is lost in sweat and urine and faeces
women should drink 1.6 litres men should drink 2 litres
how many kcal do men and women need
men need 2500 and women need 2000
name the 6th health related components and describe
cardiovascular endurance- ability to excercise the whole body for long periods of time
muscular strength- amount of force a muscle can exert against a resistance
power- the ability to use strength at speed
muscular endurance- the ability to use voluntary muscles many times without becoming tired
flexibility- the range of movement possible at a joint
speed- how quickly an individual can move
name the 4 skill related fitness components
agility- the ability to change the position of the body quickly and with control
balance- the ability to retain the center of mass above the base of support when stationary
coordination- the ability to use two or more body parts together
reaction time- the time between something happening and you starting to respond
name the type of fitness testing and why do we do it?
Pre test fitness- provided an athlete/coach with a baseline fitness indication. this allowed the coach to plan ahead so the athlete can increase performance goals
Post fitness test- provides an athlete with knowledge if the athlete has improved their overall performance. will allow the coach to see if their goals have been met
name the strength fitness testing protocols and what u do
Hand grip dynamometer:
grip with dominant hand, apply maximum force when arm is straight infront of body
repeat three times while someone records the maximum force reading
One rep max test:
select the body part that is to be tested and use the weight lift technique
lift a weight that is more than the training weight
rest for 5-10 mins then select a heavier weight, repeat process until a weight is selected that can only be lifted succesfullly for one repition usually measured in kg .
name cardiovascular endurance fitness testing protocols and what they do
Multi-Stage fitness test
mark out a 20m course
participants must arrive at end line on the beep
participants must run until total exhaustion prevents completion of two to three shuttles
Tweleve minute cooper run:
measure the specific distance around a pitch
participants run as far as possible in 12 minutes.
the exact distance covered is recorded and compared to normative scores
name the Flexibility and Speed test protocols and what they do
Sit and Reach rest:
Remove shoes and position sit and reach box against the wall
keep knees completely locked and reach forward with one hand on top of the other
stretch and hold position for two seconds whilst someone else records score
30m sprint test
Mark out 30m distance in an even firm surface
participant takes a rolling start so that they are running at full speed as they hit the start line
ensure they accurate timing by using two timers to record participant scores
Name the muscular endurance fitness testing protocols and what they do
60 second Press up Test:
On a cushioned surface the participant performs as many full press ups as possible in 60 seconds.
elbows moving from the locked straight position to 90 degrees of flexion
Non participant counts the completed actions and judges that all actions are full
60 second Sit up and Bleep test:
on a cushion surface the participant performs as many full set ups as they are able to in time to set beeps over a five minute period
Lying on the back, elbows been in hand by the ears knees bent the participant moves from a lying position to sitting up with their elbows touching their knees and then return to the ground
Non-participants hold the participants feet on the ground counts the completed actions in judges that all actions are full
Measured in complete number of sit-ups performed
How to measure your body composition and explain it
Skinfold callipers
This test is done using skinfold calipers. Skin folds are taken from four body sites triceps the back of the arm between the shoulder and the elbow biceps. The skinfold is also taken on the front of the arm between the shoulder and the bottom of the upper arm
Fitness testing protocol for agility and explain
The Illinois agility test
The test comprises a weaving running course marked by cones which has to be completed in the shortest possible time
Mark out the course to the exact measurement required
Participants start in a face down lying position at the start line
Ensure accuracy of timing with two timers at the finish line
Name the coordination fitness testing protocol and explain
alternate hand wall toss test
Participant stand exactly 2 meters from a smooth surface wall
Participant throw the ball with one hand and catch it with the other in repeats
Non-participant count number of successful catches in 30 seconds
name the reaction time fitness testing protocol and explain
Ruler drop test
Hold a 30 cm ruler above the open hand of the participant
The 0 cm mark must be directly between the thumb and the index finger
Non-participant drops the ruler with no warning and a participant catches
The score is taken from where the top of the thumb hits the ruler after three tests provides an average
Name the fitness test protocol for balance and explain
standing stork test
Participants placed their hand on hips and one foot on inside knee of the opposite leg
participant raises their heel and holds the balance for as long as possible
The score is taken as the total time the participant held the balance successfully
Name the power fitness testing protocol and explain
Vertical jump test
Participant stand sideways onto two wall and measures height with an upstretched arm
Participants as high as possible and marks wall at peak of the jump on three occasions
The average distance between the standing and jumping height is taking as a score
VO2 max explain what it is and what it does
VO2 max refers to the maximum amount of oxygen that an individual can use during intense or maximal exercise. measured in ml. good indicator of athletes cardovascular fitness and aerobic endurance
theoretically the more oxygen u use during high level exercise, the more energy (ATP) u can produce
The multi stage fitness test or bleep test is a maximum stamina test and results can be converted to VO2 max
