1c - Fitness testing/Health Flashcards

1
Q

Define Health

A

A complete state of physical, social and mental well-being and not merely the absence of disease.

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2
Q

Give 3 examples each for physical, mental and social well-being.

A

Physical: Exercise, Diet, Drug/alcahol use.
Mental: Little stress/tension, No mental illness, Content/happy.
Social: Have friends, have food/shelter, worth in society

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3
Q

Define Agility

A

The ability to move and change direction quickly, whilst maintaining control.

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4
Q

Define Co-ordination

A

The ability to use (two or more) different body parts together smoothly and efficiently.

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5
Q

Define Reaction Time

A

The time taken to initiate a response to the stimulus e.g 100m sprinter responding to starting gun.

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6
Q

Define Balance

A

The maintenance of the centre of mass over the base of support. There are two types of balance. Static balance is in a held position and dynamic balance is maintaining balance whilst moving.

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7
Q

Define Power

A

The product of speed and strength (explosive strength/anaerobic power). e.g high jumper needs leg power to gain enough height.

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8
Q

Define Muscular Endurance

A

The ability of a muscle or group of muscles to undergo repeated contractions, avoiding fatigue. e.g gymnast requires ME in upper body to prevent fatigue in a routine.

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9
Q

Define Flexibility

A

The range of movement possible at a joint.

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10
Q

Define Stregnth

A

The ability to overcome resistance. Can be broken down into Static, explosive and dynamic strength. Static- ability to hold a limb in a static position. Exposive - Product of speed and strength. Dynamic - Ability of the muscles to contract repeatedly avoiding fatigue.

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11
Q

Define Cardiovascular Endurance

A

The ability of the heart & lungs to supply oxygen to the working muscles (aerobic power).

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12
Q

Define Speed

A

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quickly as possible.

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13
Q

What is the vertical jump test?

A

Measures power/explosive strength. How to set up test: Stand and reach as high up the wall possible - mark the height. Put chalk on fingers for measurement. Stand side on and jump as high as you can vertically –
touch the wall at your highest point. Measure the distance between the two chalk marks, have 3 attempts – best score counts. The equipment needed includes: Wall, Chalk, Measuring tape, recording sheet and pen. Monitor improvement by increasing height jumped.

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14
Q

What are the limitations of fitness tests?

A

Tests are often general and not sport specific therefore may not be relevant to the sport you participate in.
Tests are performed in isolation and don’t replicate competitive conditions/specific sporting movements.

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15
Q

What is the acronym for principles of training and what does each one relate to? S.P.O.R.T

A

Specificity - Making training specific to sport being played, movements/muscles and energy systems used.
Progressive overload - Gradual increase to amount of overload so that fitness gains can occur.
Reversibility - Losing fitness levels when you stop exercising, loose 3x quicker than you gain.
Tedium - Boredom that can occur from training the same way every time. Variety is needed.

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16
Q

What is the acronym for a training program and what does each one relate to? F.I.T.T

A

Frequency - How often you train.
Intensity - How hard you train.
Type - The specific method
Time - How long you train for.

17
Q

What is circuit training?

A

Involves a series of exercises, which are completed one after the other with a period of rest in between.

18
Q

What is continuous training?

A

Involves working for a sustained period of time without rest. Usually maintaining a steady pace, working aerobic training zone for a minimum of 20 minutes.

19
Q

What is Interval training?

A

Alternating between periods of work and periods of rest. H.I.T.T= High intensity interval training. Long interval training - 15 secs to 3 mins. Short training - Max 15 seconds.

20
Q

What is Fartlek training?

A

Periods of fast work with intermittant periods of slower work, (CVE, good for games players)e.g walk, run, jog.

21
Q

What is static stretching

A

Involves holding a stretch still for up to 30 seconds.

22
Q

What is the difference between Reps and sets in weight training?

A

Reps - Number of times an individual action is performed.

Set - A group of reps.

23
Q

What is weight training?

A

Involves the use of weights or resistance to cause adaptions of the muscles. Develop strength= Heaver weight, less reps.
Develop muscular endurance - Lighter weight, more reps.
Free weights - Dumbells
Resistance machines - Ideal for performers new to gym, get used to technique.

24
Q

What is plyometric training?

A

High - impact exercises that teaches the muscle their maximum contractions faster/more power.

25
Q

What is high-altitude training?

A

Training at a higher atmosphere pressure to increase RBC production and O2 carrying capacity of the body.

26
Q

Why should you warm up and what is the structure of a warm-up?

A
1. Physical preparation 2. Reduce chance of injury 3. Mental preparation. 
Strucure :
1- Pulse raiser
2- Dynamic stretching
3-Speed, agility, quickness
4. Sport specific component.
27
Q

Why should you cool down and what is the structure of a cool down?

A

Speeds up breakdown of lactic acid, prevents DOMS, develop flexibility.

  1. Perform light exercise
  2. Perform static stretching
28
Q

What are the positives of fitness tests?

A
  • Identify strengths and weaknesses
  • Establish base level of fitness and monitor progress
  • Provide variety within training program
29
Q

Describe how to set up the Illinois Agility Test?

A

10m long x 5m wide
• Subject starts lying down (on their front)
• Subject sprints and weaves around cones
• Time taken ( measured in seconds) = agility compared to national average.