BTEC GCSE EXAM APRIL 1ST Flashcards
Fitness
The ability to meet the demands of the environment
Health
Th state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity
Performance
How well a task is completed
Aerobic Endurance
The ability of the cardio-respiratory system (heart/lungs) to work for long periods of time (30 mins or over)
Cardiovascular
Transports oxygen and nutrients to tissues in the body. It is made up of the heart, blood and blood vessels
Respiratory
Brings oxygen into the body. It is made up of the lungs and airways
3 Examples of athletes that need aerobic endurance
Marathon runners, Long distance swimmers, Cyclists
Muscular strength
The maximum force a muscle can produce. Measured in Kilograms (kg) or Newtons (N). Can be improved through weight training
Explosive strength
One quick contraction. Example - Javelin
Dynamic strength
Can be repeated
Example - sit ups
Speed
Time taken to cover a set distance (m/sec). Can be improved through sprint training
3 types of speed
- Acceleration: Sprints up to 30 m
- Pure: sprints up to 60 m
- Endurance: Sprints with short recovery in-between
Muscular endurance
The ability to work your muscles for long periods of time without getting tired. Essential for long distance events. Can be improved by taking part in long-duration weight training
3 examples of athletes that need Muscular endurance
Footballers, cyclists, rowers
Flexibility
The amount of movement you have at a joint. The ability of the muscles to stretch and then return to their original position fluidly, important for reducing the risk of muscle strains and injury. Can be improved by stretching on a regular basis
3 examples of athletes that need flexibility
Gymnasts, Divers, figure skaters
Body composition
The % of your body weight made up of fat, muscle, vital organs and bone. The ratio of fat mass : fat free mass
What is Fat-free mass
fat-free mass is made up of vital organs, muscles and bones in the body
somatotype
A human body shape and physique type
Types of Somatotype
- Endomorph - Short, stocky, thicker joints, wide hips, shorter limbs, gain fat and muscle easy
- Mesomorph - Broad shoulders, fast metabolism, low fat level, noticeable muscle
- Ectomorph - Low fat and muscle level, narrow shoulders, flat chest, thin, long limbs,
Skill related fitness
Agility, Balance, Coordination, reaction time, Power
Agility
The ability of a sportsperson to change direction quickly: this could be in the air or on the ground. Training has little/no effect on agility
3 examples of athletes that need agility
Basketball players, football players, gymnasts
Balance
The ability of the performer to retain their centre of gravity/mass over their base of support. Balance cannot really be trained but can be improved through practice
Types of balance
Static - Little/ no movement is produced
example - handstand
Dynamic - Movement is produced during a balance
example - keeping balance on a board, skateboard, surfing
3 examples of athletes that need balance
Surfing, Equestrian, gymnastics
Coordination
The ability to use 2 or more parts of the body smoothly and accurately at the same time. This cannot be improved through training , but can improve specific actions through practice
3 examples of sports that need coordination
Tennis, Table tennis, basketball
Reaction time
The time taken to respond to a stimulus. A stimulus could be anything from a starting gun to a side-step by an opponent. Can be improved in training
3 examples of sports that need reaction time
table tennis, runners, tennis
Power
The ability to combine strength with speed. The work done in a unit of time
Equation for power
Power = force (kg) x speed (time min/sec)
3 examples of sports that need power
shotput, sprinting, weightlifting
Who invented the Borg Scale
Professor Gunnar Borg in 1970
What is the Borg Scale, what does it do?
Measures how much work you put into an activity, rate of perceived exertion (RPE)
RPE equation
RPE x 10 = Heart Rate (HR/BPM) e.g. working at 17 (very hard) means their HR is 170 BPM
RPE scale
6 - no exertion 7 - extremely light 9 - very light 13 - somewhat hard 15 - hard 17 - very hard 19 - Extremely hard 20 maximal exertion
Training threshold
How high your heart rate needs to be in order for the body to train effectively and show an improvement. You should exercise at this rate for at least 20-30 mins 3/5 times a week
Max heart rate equation
Max heart rate - 220 - age example: training zone for 15 year old = 1HR -205 60% x 205 =123 80% x 205 = 164 training threshold = 123
Individual differences in training plans
The programma should be designed to meet individual training goals and needs, fitness, skill level likes/ dislikes
Principles of training: SPORT followed by some R&R
S pecificity P rogressive O verload R eversibility T edium with some R est & R ecovery
Principles of training: FITT for SPORT
Frequency - How many times you train
Intensity - How hard you train
Time - how long you train for
Type - What type of exercise you do
S meaning in SPORT
Specificity - Thinking about what you are trying to achieve, being specific to the training goal (e.g. a footballer will train with/around the sport)
P meaning in SPORT
Progression - developing or not developing over time. If a plateau happens (no development or reversibility) more work will be added so you can progress. Also, where training is increased gradually as the body adjusts to the increased demands being made on it.
O meaning in SPORT
Overload - Having an increase of training and intensity in training so you can improve
R meaning in SPORT
Reversibility - Having too much training or training is too intense, you will not progress and begin to go backwards, you can do this by getting injured, ill or if you are overtired. Now because you have lost time and progress you now have to work back to the point before injuring yourself
T meaning in SPORT
Repetition, when an exercise or training becomes boring, resulting in losing motivation.
Rest meaning
inactivity for a period of time allocated to recovery
Recovery
The time required to repair damage to the body
Adaptation in training
How the body reacts to training loads by increasing its ability to cope with those loads. This occurs during the recovery period after the training session is completed
