1c - Fitness testing/Health Flashcards
Define Health
A complete state of physical, social and mental well-being and not merely the absence of disease.
Give 3 examples each for physical, mental and social well-being.
Physical: Exercise, Diet, Drug/alcahol use.
Mental: Little stress/tension, No mental illness, Content/happy.
Social: Have friends, have food/shelter, worth in society
Define Agility
The ability to move and change direction quickly, whilst maintaining control.
Define Co-ordination
The ability to use (two or more) different body parts together smoothly and efficiently.
Define Reaction Time
The time taken to initiate a response to the stimulus e.g 100m sprinter responding to starting gun.
Define Balance
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.
Define Power
The product of speed and strength (explosive strength/anaerobic power). e.g high jumper needs leg power to gain enough height.
Define Muscular Endurance
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.
Define Flexibility
The range of movement possible at a joint.
Define Stregnth
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.
Define Cardiovascular Endurance
The ability of the heart & lungs to supply oxygen to the working muscles (aerobic power).
Define Speed
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.
What is the vertical jump test?
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.
What are the limitations of fitness tests?
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.
What is the acronym for principles of training and what does each one relate to? S.P.O.R.T
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.
What is the acronym for a training program and what does each one relate to? F.I.T.T
Frequency - How often you train.
Intensity - How hard you train.
Type - The specific method
Time - How long you train for.
What is circuit training?
Involves a series of exercises, which are completed one after the other with a period of rest in between.
What is continuous training?
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.
What is Interval training?
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.
What is Fartlek training?
Periods of fast work with intermittant periods of slower work, (CVE, good for games players)e.g walk, run, jog.
What is static stretching
Involves holding a stretch still for up to 30 seconds.
What is the difference between Reps and sets in weight training?
Reps - Number of times an individual action is performed.
Set - A group of reps.
What is weight training?
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.
What is plyometric training?
High - impact exercises that teaches the muscle their maximum contractions faster/more power.
What is high-altitude training?
Training at a higher atmosphere pressure to increase RBC production and O2 carrying capacity of the body.
Why should you warm up and what is the structure of a warm-up?
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.
Why should you cool down and what is the structure of a cool down?
Speeds up breakdown of lactic acid, prevents DOMS, develop flexibility.
- Perform light exercise
- Perform static stretching
What are the positives of fitness tests?
- Identify strengths and weaknesses
- Establish base level of fitness and monitor progress
- Provide variety within training program
Describe how to set up the Illinois Agility Test?
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.
