Assesment 1 Flashcards
What is training?
Training is a regular program of exercise used to improve performance
What does sport stand for?
Specificity
Progression
Overload
Reversibility
Tedium
What is specificity?
Making sure that your training is particularly suited to a sport or activity.
What does progression?
The increase of intensity in your training as the body becomes, adjusted to the previous demands.
What is overload?
Making the body work harder than normal, in order to improve (gradually increasing the amount of overload to gain fitness without risking injury)
What does fitt stand for?
Frequency
Intensity
Time
Type
What is reversibility?
Reversibility is when you lose fitness if training stops
What does tedium?
Becoming board with your training, leading to reduced effort
What is the fitt principle?
Is used to guide you planning an exercise program to get the most out of it as safely as possible
Frequency, (how often should you train?)
-Two or three times a week
-can be determined to the will aspiration needs, or hopes
-it overlaps with rest recovery
Define health
A state of complete physical, social and mental well-being, and not merely the absence of disease or infirmity
What is physical well-being?
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
What is mental well-being?
Ability to cope with stress and difficult situations
Can control emotions
Feel positive about yourself
What is social well-being?
Having the basic necessities
Meeting people friendship
Provide love support and care
Have some values
The ability to corporate and mix with others
What is having a balanced diet?
Consist of all the essential, nutrients, such as carbohydrates, proteins, fats, vitamins, and minerals
What are the five main classes of nutrients found in food?
Carbohydrates, proteins, fats, vitamins, and minerals
What are carbohydrates?
Carbohydrates are the main source of energy for the body and provide the ideal fuel for the body
Rice, cookies, spaghetti
Carbohydrates for athletes
Carbohydrates have a huge amount of energy in them, which is amazing for athletes as they use up a lot of energy
Fats
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.
Benefits of Protein
Speeding recovery after exercise
Reducing muscle loss
Hope you maintain a healthy weight
Proteins for athletes
Protein improves in athletes performance by helping them adapt to rigorous activity or training
Water
Water helps you maintain body temperature, metabolize, body, fat, and aids digestion
Fiber
Fiber reduced the risk of developing various conditions, including bowel problems colon disease and obesity
What is BMI?
BMI expresses the relationship between an individuals, weight and kilograms in height in meters
Factors that affect peoples energy requirement
Age, gender, activity, level, state of health
What is the meaning of fitness?
The ability to meet the demand of the environment
What is the connection between health and fitness?
You cannot be healthy without being fit enough to meet demands of your environment however, it is possible to be fit but not healthy
To be healthy and fit you need
A healthy lifestyle, a balanced diet, regular exercise, avoid drugs and pollution
Components of fitness
Agility, balance stamina, coordination, flexibility, muscular endurance, power reaction, time, speed, strength
What are the methods of training?
Circuit training
Weight training
Poly metric training
Fartkek training
Continuous training
Interval, training
What is circuit training?
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.
Advantages and disadvantages of circuit training
Advantages are
Easily adapted to different sports
Prevent Tedium
Disadvantages are
Requires a lot of equipment
Takes up space
Takes time to set up
Weight training
Weight training is a great way to get your whole body in shape
Advantages and disadvantages of weight training
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
Polymeric training
High impact exercises that teaches the muscles to perform the maximum contraction to be more powerful
Advantages and disadvantages of pot metric training
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
What is fart leg training?
It’s a form of endurance conditioning where the aerobic energy system is stressed due to the continuous nature of the exercise
Advantages and disadvantages of fartlek training
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
What is continuous training?
It involves a long distance, exercise undertaken at a constant rate without rest
Advantages and disadvantages of continuous training
Advantages are
It’s a great way to improve stamina
Good at reducing body fat
Disadvantages
Need to Tedium
Does not improve speed
What is high intensity, interval training?
Similar to fart like training, but involves rest periods
Advantages and disadvantages of high intensity, interval training
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
What does a warm-up consist of?
Pulse raiser
Dynamic stretching
Skill familiarization
What is a pulse raiser?
Exercise to increase heart rate, breathing rate, oxygen delivery
Message include running cycling or swimming
What does dynamic stretching?
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.
What is skill familiarization?
Practicing the skills that are about to be formed, helps reduce the number of mistakes made and allows you to prepare mentally
What are some psychological and physiological benefits of warming up?
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
What does a cool down consist of?
Light motor activity
Static stretching
Breathing exercises
What is light motor activity?
10 minutes of jogging, walking cycling swimming, which helps gradually reduce body, temperature and speed up the removal of waste products
What is static stretching?
Stationary structures, which are held for 15 to 20 seconds which helped the muscle relax and regain their normal range of movement
What are breathing exercises?
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
What some physiological and some physical benefits of cooling down
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
What is the definition of health?
A state of complete mental physical and social well-being, and not mainly the absence of disease or infirmity
What is physical health and well-being?
All systems working well, free from illness, injury, and disease as well as being able to carry our task
What does SICO stand for?
Systems (all body systems are working well)
Illness (free from)
Carry out (every day tasks)
What is mental health and well-being?
The ability to cope with stress and the ability to control emotions and feelings
What is social health and well-being?
Friendship and support as well as having value within society and ability to mix with other people
What is the definition of fitness
The ability to cope with the demands of the environment
What are the factors affecting fitness
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
What is a bad diet?
I bet that contains the correct proportions of nutrients in the right amounts to meet your bodies needs
What is the connection between health and fitness
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.
What do you need to be healthy and fit?
Healthy lifestyle, a balanced diet, regular exercise, and the avoidance of drugs and pollution
What is health related fitness
Physiological based and determined of an individual to meet the physical demands of the activity
What is cardiovascular endurance? And what is the fitness test?
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
What is body composition and what is its fitness test?
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.
What is flexibility and how can you test for flexibility?
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
What is flexibility and how can you test for flexibility?
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
What is muscular endurance and how can you test it?
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
What is the strength and how can you test for it?
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
What is skill related fitness
Based upon the neuromuscular systems and determine how successful person can perform a skill
What is agility and how can you test it?
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
What is balance and how can you test it?
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.
What is coordination? How can you test for it?
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.
What is reaction time and how can you test for it?
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
What is speed and how can you test for it?
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
What is power and how can you test this?
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
What is VO2 max?
V2 max is the volume of oxygen that is can be consumed while exercising at the maximum capacity
How can you test for VO two max?
12 minute Cooper test or beef test
What are the main bones in the body?
Sternum femur, humerus, pelvis, and skull
What is the function of the skeleton?
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
What types of bones?
Lung bones, irregular bones, short bones, flat bones
What are lung bones and what are some examples?
Act as levers to produce a large range of movement, for example, humorous radius, metacarpal challenges, femur, fibula, and tibia
What are irregular bones and what are some examples?
Provide protection and support examples of virtual column
What are short bones and what are some examples?
Small and squat bones, that enable movement in different direction and give strengths an example of couples and tassels
What are flat plants and what are some examples?
Flap bones provide a large surface area for muscle to attach to protect organs and example of Scarles ribs, sternum and cranium
What are flat plants and what are some examples?
Flap bones provide a large surface area for muscle to attach to protect organs and example of Scarles ribs, sternum and cranium
What are joints?
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
What are the different types of joints?
Fix joints, slightly movable joints, freely, movable joints, or synovial joints
What are fixed joints?
Bones that have fixed joints cannot move at all I found in the skull. These bones are jointed by fibrous connective tissue.
What are fixed joints?
Bones that have fixed joints cannot move at all I found in the skull. These bones are jointed by fibrous connective tissue.
What are slightly movable joints?
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
What are freely movable or synovial joints?
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
What is the description and role of the synovial membrane
Surrounds the joint capsule and cells of this membrane secretes sign of your fluid
What is synovial fluid and what is its role?
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.
What is the description and role of a joint capsule?
The structure that surrounds and protects the joints holding the bones together made up of outer fibrous membranes and inner synovial membranes
What is the description and role of a ligament?
The strong elastic fiber is connective tissue that holds the bones together and keep them in place
What is the description and role of a ligament?
The strong elastic fiber is connective tissue that holds the bones together and keep them in place
What is the description and role of cartilage?
The strong but flexible material that covers the ends of the bone that acts as cushion to stop bones knocking together
What are the description and roles of a tendon?
A tough band of fibrous tissues that connects to muscle and bone and enables to resist tension
