1.1.4 Flashcards
How can you test flexibility?
Sit and reach test
How can you test Cardiovascular fitness?
Cooper 12 minute run
Harvard step test
Treadmill test
How can you test strength?
Hand grip dynamometer
What should you do before participating in physical activity?
Par-Q
Physical Activity Readiness Questionnaire
How can you test agility?
Illinois agility test
How can you test reaction time?
Ruler drop test
How can you test balance?
Standing stork test
How can you test power?
Sergeant jump
How can you test speed?
30m sprint test
How can you test coordination?
Three-ball juggle
Name the six types of training
Interval Fartlek Circuit Continuous Cross Weight
What is interval training?
Short intense work period followed my a rest period.
Useful for developing speed
What is fartlek training?
Speed play. Fast and slow running over various terrains.
Useful for; athletics and team sports.
What is circuit training?
Involves a number of exercises set up at stations. Can incorporate skills. Useful for; team/racquet sports
What is continuous training?
Slow and steady training. Useful to improve aerobic fitness.
Useful; cycling/running
What is cross training?
Mix of training methods to incorporate variety and avoid overuse injuries.
Runner could use treadmill but not to much as could damage knees.
What is weight training?
Uses resistance either by weight lifted or the number of reps the exercise is performed.
Useful; rugby
What should a session include?
Warm-up
Main session
Cool-down
What are the seven principles of training?
FITT Progressive overload Specificity Individual needs Rest Recovery Reversibility
What is FITT?
Frequency
Intensity
Time
Type
What is progressive overload?
Making training gradually harder the fitter you get
What is specificity?
Matching training to requirements of your sport
What are the 7 principles of training?
FITT, Progressive overload, Specificity, Individual needs, Rest, Recovery, Reversibility.
What is Individual needs?
Take into account a persons body build/level of fitness/the position they play
What is Rest?
Recovery time
What is Recovery?
Allowing body tissues to recover and repair following training or competition
What is Reversibility?
Physical benefits gained from training will be reversed when you stop
What are Smart Goals?
Specific, measurable, achievable, realistic and time-bound
