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Physical Education > Assesment 1 > Flashcards

Assesment 1 Flashcards

1
Q

What is training?

A

Training is a regular program of exercise used to improve performance

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2
Q

What does sport stand for?

A

Specificity
Progression
Overload
Reversibility
Tedium

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3
Q

What is specificity?

A

Making sure that your training is particularly suited to a sport or activity.

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4
Q

What does progression?

A

The increase of intensity in your training as the body becomes, adjusted to the previous demands.

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5
Q

What is overload?

A

Making the body work harder than normal, in order to improve (gradually increasing the amount of overload to gain fitness without risking injury)

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6
Q

What does fitt stand for?

A

Frequency
Intensity
Time
Type

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7
Q

What is reversibility?

A

Reversibility is when you lose fitness if training stops

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8
Q

What does tedium?

A

Becoming board with your training, leading to reduced effort

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9
Q

What is the fitt principle?

A

Is used to guide you planning an exercise program to get the most out of it as safely as possible

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10
Q

Frequency, (how often should you train?)

A

-Two or three times a week
-can be determined to the will aspiration needs, or hopes
-it overlaps with rest recovery

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11
Q

Define health

A

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

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12
Q

What is physical well-being?

A

To be physically fit your heart, lungs, and other body systems work well

You must be free from injuries and illness

You should carry out every day physical task

Your body shape improves

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13
Q

What is mental well-being?

A

Ability to cope with stress and difficult situations

Can control emotions

Feel positive about yourself

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14
Q

What is social well-being?

A

Having the basic necessities

Meeting people friendship

Provide love support and care

Have some values

The ability to corporate and mix with others

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15
Q

What is having a balanced diet?

A

Consist of all the essential, nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals

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16
Q

What are the five main classes of nutrients found in food?

A

Carbohydrates, proteins, fats, vitamins, and minerals

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17
Q

What are carbohydrates?

A

Carbohydrates are the main source of energy for the body and provide the ideal fuel for the body

Rice, cookies, spaghetti

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18
Q

Carbohydrates for athletes

A

Carbohydrates have a huge amount of energy in them, which is amazing for athletes as they use up a lot of energy

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19
Q

Fats

A

Fats can be divided in two groups, saturated fats and unsaturated fats. Saturated fats are found in butter, cheese, milk, etc. and unsaturated fats are vegetable, sesame oil, sardines, and salmon, which are good for you unlike saturated fats.

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20
Q

Benefits of Protein

A

Speeding recovery after exercise

Reducing muscle loss

Hope you maintain a healthy weight

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21
Q

Proteins for athletes

A

Protein improves in athletes performance by helping them adapt to rigorous activity or training

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22
Q

Water

A

Water helps you maintain body temperature, metabolize, body, fat, and aids digestion

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23
Q

Fiber

A

Fiber reduced the risk of developing various conditions, including bowel problems colon disease and obesity

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24
Q

What is BMI?

A

BMI expresses the relationship between an individuals, weight and kilograms in height in meters

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25
Q

Factors that affect peoples energy requirement

A

Age, gender, activity, level, state of health

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26
Q

What is the meaning of fitness?

A

The ability to meet the demand of the environment

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27
Q

What is the connection between health and fitness?

A

You cannot be healthy without being fit enough to meet demands of your environment however, it is possible to be fit but not healthy

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28
Q

To be healthy and fit you need

A

A healthy lifestyle, a balanced diet, regular exercise, avoid drugs and pollution

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29
Q

Components of fitness

A

Agility, balance stamina, coordination, flexibility, muscular endurance, power reaction, time, speed, strength

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30
Q

What are the methods of training?

A

Circuit training
Weight training
Poly metric training
Fartkek training
Continuous training
Interval, training

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31
Q

What is circuit training?

A

Circuit training involves performing series of exercises in a special order called a circuit. Each exercise is performed for set amount of time or set number of repetitions circuits can be adapted to meet the specific fitness requirements, for a sport or activity.

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32
Q

Advantages and disadvantages of circuit training

A

Advantages are
Easily adapted to different sports
Prevent Tedium

Disadvantages are
Requires a lot of equipment
Takes up space
Takes time to set up

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33
Q

Weight training

A

Weight training is a great way to get your whole body in shape

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34
Q

Advantages and disadvantages of weight training

A

Advantages are
Develops muscle size, strength, and power
Easy to monitor progress
Can be adapted easily to suit different spots

Disadvantages are
Son of muscle after exercise because of high stress levels

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35
Q

Polymeric training

A

High impact exercises that teaches the muscles to perform the maximum contraction to be more powerful

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36
Q

Advantages and disadvantages of pot metric training

A

Advantages are
Provides more energy
Provides fast and powerful movement
Little needed

Disadvantages are
High amount of stress on muscle and joints
No benefits aerobic fitness
Three days recovery after workout

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37
Q

What is fart leg training?

A

It’s a form of endurance conditioning where the aerobic energy system is stressed due to the continuous nature of the exercise

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38
Q

Advantages and disadvantages of fartlek training

A

Advantages are
Easily adapted to suit and individual
The changes own pace, so makes each session interesting
Good training for a gameplay, since it involves many changes of speed

Disadvantages are
Can be difficult to see how hard the person training
The person needs to be motivated because you can skip the hard part

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39
Q

What is continuous training?

A

It involves a long distance, exercise undertaken at a constant rate without rest

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40
Q

Advantages and disadvantages of continuous training

A

Advantages are
It’s a great way to improve stamina
Good at reducing body fat

Disadvantages
Need to Tedium
Does not improve speed

41
Q

What is high intensity, interval training?

A

Similar to fart like training, but involves rest periods

42
Q

Advantages and disadvantages of high intensity, interval training

A

Advantages are
Good way for training for game players, since it involves changes and speed
Can be adapted to suit an individual
Combines aerobic and anaerobic exercise

Disadvantages are
It can be difficult to see how hard the person is training
You need to include rest
Performance needs to be motivated

43
Q

What does a warm-up consist of?

A

Pulse raiser
Dynamic stretching
Skill familiarization

44
Q

What is a pulse raiser?

A

Exercise to increase heart rate, breathing rate, oxygen delivery
Message include running cycling or swimming

45
Q

What does dynamic stretching?

A

Stretches that involve movement used to increase flexibility of muscles and tendons stretches to target. The muscle groups used in the sports about to be performed.

46
Q

What is skill familiarization?

A

Practicing the skills that are about to be formed, helps reduce the number of mistakes made and allows you to prepare mentally

47
Q

What are some psychological and physiological benefits of warming up?

A

Physiological benefits
Increases oxygen delivery to working muscles, which enables as needs to work at high intensity
Helps increase body temperature
Increase muscle flexibility reduces risk of injury

Psychological benefits
Bring you to state of match readiness
Prepare mentally for the demands of competition
Focuses mind on the skills and techniques required by the activity

48
Q

What does a cool down consist of?

A

Light motor activity
Static stretching
Breathing exercises

49
Q

What is light motor activity?

A

10 minutes of jogging, walking cycling swimming, which helps gradually reduce body, temperature and speed up the removal of waste products

50
Q

What is static stretching?

A

Stationary structures, which are held for 15 to 20 seconds which helped the muscle relax and regain their normal range of movement

51
Q

What are breathing exercises?

A

Deep breathing, which oxygenate the body and speed up the removal of waste product

Gives you time to calm down after exercise and transitioned back to daily life

52
Q

What some physiological and some physical benefits of cooling down

A

Physical benefits
Maintains delivery of oxygen to working muscle
Reduces the muscle stiffness and soreness

Physiological benefits
Provide some time to reflect, which helps athletes identify areas that require improvement
Calms the body and mind speeds up the transition back to daily life

53
Q

What is the definition of health?

A

A state of complete mental physical and social well-being, and not mainly the absence of disease or infirmity

54
Q

What is physical health and well-being?

A

All systems working well, free from illness, injury, and disease as well as being able to carry our task

55
Q

What does SICO stand for?

A

Systems (all body systems are working well)
Illness (free from)
Carry out (every day tasks)

56
Q

What is mental health and well-being?

A

The ability to cope with stress and the ability to control emotions and feelings

57
Q

What is social health and well-being?

A

Friendship and support as well as having value within society and ability to mix with other people

58
Q

What is the definition of fitness

A

The ability to cope with the demands of the environment

59
Q

What are the factors affecting fitness

A

Positives:
An active healthy lifestyle
Good health
Increase levels of exercise
Increase levels of fitness

Negatives:
Sedentary lifestyle
Poor health
Decreased levels of exercise
Decrease levels of fitness

60
Q

What is a bad diet?

A

I bet that contains the correct proportions of nutrients in the right amounts to meet your bodies needs

61
Q

What is the connection between health and fitness

A

You cannot be healthy without being fit enough to make the amount of your environment however it is possible to be fit, but not healthy. The more easy you can cope with what’s ask you then the less likely you suffer from stress, illness, and injury.

62
Q

What do you need to be healthy and fit?

A

Healthy lifestyle, a balanced diet, regular exercise, and the avoidance of drugs and pollution

63
Q

What is health related fitness

A

Physiological based and determined of an individual to meet the physical demands of the activity

64
Q

What is cardiovascular endurance? And what is the fitness test?

A

The ability to exercise the entire body for long periods of time. Beef test, which requires the athlete to perform continuous 20 m run whereby the individual Rishi opposite end before the next week sound the time between each decreases each

65
Q

What is body composition and what is its fitness test?

A

The ratio of muscles, bones, tissues, organs, and fats in the body
The fitness test is measuring fat with calipers at specific sites of the body. The test pinches the skin and pulled the fall away from the underlying muscles to measurements are recorded in average.

66
Q

What is flexibility and how can you test for flexibility?

A

The ability to perform a full range of movements possible at a joint flexibility, decreases your risk of being injured as well as muscle soreness

67
Q

What is flexibility and how can you test for flexibility?

A

The ability to perform a full range of movements possible at a joint flexibility, decreases your risk of being injured as well as muscle soreness

68
Q

What is muscular endurance and how can you test it?

A

Muscular endurance is the ability of muscle to sustain repeated contraction against resistance for an extended period of time without getting tired you can test for this multi stage, abdominal conditioning where you’re cried to as many situps as possible, keeping in time for the bleeps admitted from the tape

69
Q

What is the strength and how can you test for it?

A

The ability of a muscle to exert force for a brief amount of time you can test for it with a hand grip diameter which measures grip strength

70
Q

What is skill related fitness

A

Based upon the neuromuscular systems and determine how successful person can perform a skill

71
Q

What is agility and how can you test it?

A

Agility is ability to move and change directions and position of a body quickly and accurately while under control you can test this by the Illinois agility test set up the course live flat on the floor at the start line on the command get your feet up and complete the course as fast as possible

72
Q

What is balance and how can you test it?

A

Balance is the maintenance of a center of mass over the base of support you can test it by the stalk and test you stand on one leg with one hand on your hips and you lift toes of the opposite leg. You hold us for as long as possible, attempt it three times and calculate the average.

73
Q

What is coordination? How can you test for it?

A

Coronation is the ability to effectively integrate a series of movements. You can test it by Anderson wall to test a ball from one hand in an under arm action against the wall as a certain distance from the wall and is attempted to be caught with the opposite hand.

74
Q

What is reaction time and how can you test for it?

A

The time to initiate a response to a given stimulus reaction time is dependent upon the ability of an individual to process information and indicates a response by neuromuscular system you can test the ruler drop test

75
Q

What is speed and how can you test for it?

A

Ability to put the body parts in motion quickly to the maximum rate that a person can move over specific distance you can test the 30 meter sprint test

76
Q

What is power and how can you test this?

A

The ability to do strength performances quickly you can test us by the vertical jump, where you stand against the wall, raise your hand to touch the highest point possible your partner will mark where your hand can reach flexion knee and jump to touch the wall your partner will mark you reach and then measure the distance

77
Q

What is VO2 max?

A

V2 max is the volume of oxygen that is can be consumed while exercising at the maximum capacity

78
Q

How can you test for VO two max?

A

12 minute Cooper test or beef test

79
Q

What are the main bones in the body?

A

Sternum femur, humerus, pelvis, and skull

80
Q

What is the function of the skeleton?

A

The skeleton provide shape and support for the body. It forms the frame where muscles can attach in, which are origins can sit.

Internal organs are soft, delicate easily damaged so these organs are protected by the skeleton

The center of some large bones contain red bone marrow, which creates red blood cells

81
Q

What types of bones?

A

Lung bones, irregular bones, short bones, flat bones

82
Q

What are lung bones and what are some examples?

A

Act as levers to produce a large range of movement, for example, humorous radius, metacarpal challenges, femur, fibula, and tibia

83
Q

What are irregular bones and what are some examples?

A

Provide protection and support examples of virtual column

84
Q

What are short bones and what are some examples?

A

Small and squat bones, that enable movement in different direction and give strengths an example of couples and tassels

85
Q

What are flat plants and what are some examples?

A

Flap bones provide a large surface area for muscle to attach to protect organs and example of Scarles ribs, sternum and cranium

86
Q

What are flat plants and what are some examples?

A

Flap bones provide a large surface area for muscle to attach to protect organs and example of Scarles ribs, sternum and cranium

87
Q

What are joints?

A

Do you have parts in the body where two or more bones or joint in a way that permits movement it holds a skeleton together and supports movement and I’ll categorize by their function also referred to as the range of motion

88
Q

What are the different types of joints?

A

Fix joints, slightly movable joints, freely, movable joints, or synovial joints

89
Q

What are fixed joints?

A

Bones that have fixed joints cannot move at all I found in the skull. These bones are jointed by fibrous connective tissue.

90
Q

What are fixed joints?

A

Bones that have fixed joints cannot move at all I found in the skull. These bones are jointed by fibrous connective tissue.

91
Q

What are slightly movable joints?

A

The bones in the can move a small amount as they are linked together by ligaments and cartilage which absorbs movement the found in the vertical column spine and the ribs

92
Q

What are freely movable or synovial joints?

A

They allow for smooth movement between adjust and bones. The joint is surrounded by articular catcher that is divined as a joint capsule filled with synovial fluid there are articular surfaces of the bones are covered by thin layer of articular cartilage ligament joint by holding the bones together and resting with no joint motions

93
Q

What is the description and role of the synovial membrane

A

Surrounds the joint capsule and cells of this membrane secretes sign of your fluid

94
Q

What is synovial fluid and what is its role?

A

It’s a thick fluid that access a lubricant to reduce fiction at the joint. It allows you movement and reduces wears and tears, and provides nourishment to the articular cartilage.

95
Q

What is the description and role of a joint capsule?

A

The structure that surrounds and protects the joints holding the bones together made up of outer fibrous membranes and inner synovial membranes

96
Q

What is the description and role of a ligament?

A

The strong elastic fiber is connective tissue that holds the bones together and keep them in place

97
Q

What is the description and role of a ligament?

A

The strong elastic fiber is connective tissue that holds the bones together and keep them in place

98
Q

What is the description and role of cartilage?

A

The strong but flexible material that covers the ends of the bone that acts as cushion to stop bones knocking together

99
Q

What are the description and roles of a tendon?

A

A tough band of fibrous tissues that connects to muscle and bone and enables to resist tension

Physical Education (2 decks)

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