3- Physical Training

Question 1

Name the 10 components of fitness

And definitions

Answer 1

Cardiovascular endurance (aerobic respiration)- The ability of the heart and lungs to deliver oxygen to working muscles

Strength – The ability to overcome resistance. 4 types- maximal, static, explosive, dynamic

Flexibility – The range of motion at a joint.

Power – product of strength and speed (power—> strength X speed

Speed – The maximum rate at which an individual is able to perform a movement/ cover a distance in a period of time (speed—> distance/time

Coordination – the ability to use two or more different parts of the body together, smoothly and efficiently.

Agility – The ability to minimize transition time from one movement pattern to another.

Balance – maintaining the centre of mass over the base of support. Static or dynamic

Muscular endurance- the ability of a muscle to undergo repeated contractions, avoiding fatigue

Agility- the ability to move and change direction quickly, at speed,while maintaining control.

Question 2

Fitness:

Answer 2

The ability to meet, or cope with the demands of the environment

Question 3

Health:

Answer 3

A state of complete physical, mental, and social wellbeing and not merely the absence of disease/ infirmity

Question 4

recovery-

cool down…

Answer 4

1) gradually reduce intensity of exercise

2) helps to maintain elevated heart rate (replenish muscles w oxygen) (convert lactic into glucose co2 and water)

Question 5

recovery-

manipulation of diet…

Answer 5

1) drinking water to replace fluids lost
2) carboloading 3 days before an event to maximise glucose levels
3) timing of protein intake- strength power, speed athletes- protein important for growth and repair of the muscles

Question 6

recovery-

ice baths/ massage…

Answer 6

1) help prevent DOMS

Question 7

DOMS-

Answer 7

delayed onset muscle soreness-

muscle soreness you experience in your muscles 1 day/2 after intense exercise

Question 8

hypertrophy:

Answer 8

enlargement of organ/tissue. when a muscle is trained small tears are formed and they heal thicker and increase in size

Question 9

reasons for fitness testing:

Answer 9

1) identifying strengths and weaknesses
2) motivation
3) establishing a starting level of fitness and measuring improvements
4) providing variety

Question 10

principles of training-

Answer 10

S- specific

PO- progressive overload

R- reversibility

T- tedium

Question 11

how do you measure what you increase for progressive overload?

Answer 11

FITT

frequency
intensity
time
type

Question 12

test for agility:

Answer 12

illinois agility test

Question 13

test for balance:

Answer 13

stork balance test

Question 14

test for cardiovascular endurance-

Answer 14

multi stage fitness test

bleep test

Question 15

test for coordination

Answer 15

wall toss test

Question 16

test for flexibility

Answer 16

sit and reach test

Question 17

test for muscular endurance-

Answer 17

sit up bleep test

Question 18

test for power/ strength-

Answer 18

vertical jump test

Question 19

test for reaction time-

Answer 19

ruler drop test

Question 20

test for maximal strength-

Answer 20

one rep max test

Question 21

test for speed-

Answer 21

30m sprint test

Question 22

test for strength-

Answer 22

handgrip dynamometer test

Question 23

how to work out maximum heart rate-

Answer 23

220- your age

Question 24

how to calculate your aerobic training zone-

Answer 24

60-80% of your MHR

Question 25

how to calculate your anaerobic training zone-

Answer 25

80-90% of MHR