3) Physical Training Flashcards
What is health defined as?
A complete state of physical, mental and social wellbeing and not merely the absence of illness
What is fitness defined as?
The ability to meet or cope with the demands of the environment
What is the relationship between health and fitness?
You can be fit without being healthy
You cannot be healthy without being fit
What are the 10 components of fitness?
Agility Balance Cardiovascular endurance Coordination Muscular endurance Power Reaction time Speed Strength Flexibility
What is agility?
The ability to change direction at speed while maintaining control
What is balance?
Maintaining the centre of mass over th base of support
What are the types of balance?
Static balance
Dynamic balance
What is cardiovascular endurance (aerobic power)?
The ability of the heart and lungs to supply oxygen to the working muscles
What is coordination?
The ability to use two or more body parts together smoothly and efficiently
What is flexibilty?
The range of movement possible at a joint
What is muscular endurance similar to?
Dynamic strength
What is muscular endurance?
The ability of the muscle or muscles to contract repeatedly and not fatigue
What is reaction time?
The time taken to simtulate a response to a stimulus
What is speed?
The maximum rate at which an individual can make a movement or cover a distance in a period of time
What is strength?
The ability to overcome a resistance
What are the types of strength?
Maximal
Dynamic
Explosive
Static
What is explosive strength?
The combination of strength x speed
What are reaosons for fitness testing?
Motivational tool Track progress Set baselines Peer comparisons Discover strengths and weaknesses Prevent tedium
What is the name of the test used to record starting points for the various elements of an athlete’s performance?
Baseline test
What are limitations of fitness testing?
Too generic
Don’t mirror sporting movements
Don’t recreate competetive conditions
Not completely reliable
Why are fitness test results often unreliable?
Performer may not be motivated
Person scoring may make a mistake
How is the illinois agility test set up?
Arrange cones in 10m x 5m rectangle with 4 cones own the middle
What is dynamic strength?
The ability of the muscle or muscle groups to contract repeatedly without fatigue
WHat is static strength?
The ability to hold a body part in a static position
What is static strength?
The ability to hold a body part in a static position
What is the test for agility?
Illinois agility test
What position does a performer start in for the Illinois agility test?
Face down
What is the test for balance?
Stork stand test
How does a performer need to stand during the stork stand test?
Hands on hip with one foot lifted to toes touch inside knee of standing leg
Heel raised
What is the test for cardiovascular endurance?
Multi stage fitness test
How far is each bleep in the multi stage fitness test?
20m
What are the components of a performer’s score on the multi stage fitness test?
Level
Bleep
What is the test for coordination?
Wall toss test
How far from the wall should the performer be in the wall toss test?
2m with feet together
What is the test for muscular endurance?
Sit up bleep test
How should performers lie in the sit up bleep test?
Sit-up position with partner holding ankles
What is the test for power?
Vertical jump (sergeant) test
How long is the ruler in the vertical jump test?
2m
What is the test for reaction time?
Ruler drop test
What scale should fitness test results be compared to?
A general rating scale
How long is the ruler in the ruler drop test?
1m
What is the test for maximal strength?
One rep max test
What is the test for strength?
Hang grip dynamometer test
What position should the arm be in for the hand dynamometer test?
Arm at 90 degreees with elbow tucked agaisnt body
What is the test for speed?
30m sprint test
How should a performer start a 30m sprint test?
Flying start
What is the test for flexibility?
Sit and reach test
Where should the slider be set for the sit and reach test?
14cm in line with toes
