1.1.4 physical activity as part of your healthy active lifestyle Flashcards
What is PARQ?
before starting an exercise programme you must make sure you are ready to do so. A PAR-Q has questions relating to whether an individual is ready to take part in physical activity.
How can components of fitness be measured? (11)
Cooper’s 12 minute run - this tests cardiovascular fitness and muscular endurance of the legs.
Hand grip strength test - tests muscular strength of the hand.
Sit and reach flexibility test - tests the flexibility of the hamstrings.
Harvard step test - test measures cardiovascular endurance and muscular endurance.
Illinois agility run - tests agility.
Standing stork test - tests a person’s static balance.
Sergeant jump test - tests leg power.
Standing broad jump - tests power.
Ruler drop test - tests reaction time.
30 metre sprint - tests speed.
Alternate hand wall throw - test coordination.
What are the ‘principles of training’?
(SPITT)(FITT)
Specificity - matching training to the requirements of an activity.
Progressive Overload - to gradually increase the amount of effort of overload so that fitness improvements occur, but without injury.
Individual needs - matching training to the requirements of the individual.
(TIME) Rest - the period of time allocated to recovery.
(TIME)Recovery - the time required for the repair of damage to the body.
FITT (Frequency, Intensity, Time, Type) - used to increase the amount of work the body does, in order to achieve overload.
What are SMART goals?
Specific - knowing exactly what the goal is.
Measurable - knowing when and if the goal has been achieved.
Achievable - being able to complete the goal.
Realistic - goal may be achievable, but given your time, motivation and other commitments might make the goal unrealistic.
Time-bound - having an ‘end point’ to the goal.
What are the 6 different methods of training?
Interval training Continuous training Fartlek training Circuit training Weight training Cross training
What is interval training?
defined periods of work followed by defined periods of rest.
What is continuous training?
steady training for longer amounts of time with no rest.
What is fartlek training?
a combination of fast and slow running with no set distances, unlike interval training.
What is circuit training?
involves a number of exercises, with the stations arranged in a circuit that doesn’t work the same muscle groups consecutively.
What is weight training?
involves progressive resistance, in the form of an actual weight lifted or the amount of times the weight is lifted (repetitions).
What is cross training?
is a mixture of all training methods to avoid boredom.
What is the correct definition of aerobic fitness?
‘With oxygen’ - if exercise is not too fast and is steady, the heart can supply all the oxygen the muscles need.
What is the correct definition for ‘anaerobic fitness’?
‘Without oxygen’ - if exercise is done in short, fast bursts, the heart cannot supply blood and oxygen to muscles as fast as the cells use them.
What is heart rate?
Heart rate is the number of times that the heart beats per minute (bpm).
What is resting heart rate?
Resting heart rate is the heart at rest. It is normally between 60-80 bets per minute and is best taken first thing in the morning before getting out of bed.
