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BTEC sport > BTEC sport 1 > Flashcards

BTEC sport 1 Flashcards

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Sports Trivia flashcards
1
Q

What is Aerobic Endurance ?

A

The ability of the cardiorespiratory system. Heart and lungs pump blood around your body. Supply nutrients and oxygen for marathon runners.

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2
Q

What is Speed ?

A

Distance divided by time taken. Speed is measured in m/s. the faster the athlete runs over a given distance the greater their speed is.

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3
Q

What is strength ?

A

The maximum force in kg or N that can generated by muscle or muscle group.

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4
Q

What is Flexibility ?

A

Having a adequate range of motion in all joints of the body - ability to move fluidly.

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5
Q

What is Muscular Endurance ?

A

The ability of the muscular system to work efficiently where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.

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6
Q

What is Body composition ?

A

The relative ratio of fat mass to fat - free mass in the body.

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7
Q

What is Agility ?

A

The ability of a sports performer to quickly and precisely move or change direction.

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8
Q

What is Balance ?

A

The ability to maintain centre mass over a base of support.

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9
Q

What is Coordination ?

A

The smooth flow of movement needed to perform a motor task efficiency and accurately.

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10
Q

What is Power ?

A

The product of strength and speed expressed as the work done in unit of time, strong movement performed quickly.

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11
Q

What is Reaction Time ?

A

The time taken for a sports performer to respond to a stimulus and the initiation of their response.

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12
Q

What is Physical ?

A 
Body composition
Muscular strength
Speed
Flexibility
Aerobic endurance
Muscular endurance
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13
Q

What is Skill ?

A 
Reaction time
Balance
Coordination 
Power 
Agility
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14
Q

3 types of speed

A

Accelerative speed first 30 meters
Pure speed 60 metre sprints - bolt good at this
Speed endurance Sprints with short recovery time

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15
Q

2 types of balance

A

Static - headstand

Dynamic - Cartwheel

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16
Q

Basic Principles

A

Frequency
Intensity
Time
Type

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17
Q

Additional Principles

A 
Progressive overload
Specificity
Individual needs/differences 
Adaptation
Reverseability
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18
Q

What is frequency in FITT ?

A

How often an athlete trains usually a week. When athlete is fitter this will increase

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19
Q

What is intensity in FITT ?

A

How hard someone trains. Whatever the type of raining it must be carried out worthwhile level of intensity.

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20
Q

What is time in FITT ?

A

How long each training session is or last to benefit the person.

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21
Q

What is Type in FITT ?

A

Means the methods of training choose to achieve a persons goals. Athletes may choose to improve a component of fitness, so they will pick a type of training to achieve this. ( E.G continues training run to improve Aerobic endurance.

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22
Q

What is progressive overload ?

A

Means gradually increasing the amount of overload so as to gain fitness without the risk of injury.

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23
Q

What is Specificity ?

A

Means matching training to the requirements of an individual.

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24
Q

What is individual needs/ differences ?

A

Matching training to the requirements of an individual.

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25
Q

What is adaptation ?

A

When you train your body gets use to your training. The same thing over time body is use to it Repeated exposure + less benefit.

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26
Q

What is reversibility ?

A

Your fitness levels will drop if you stop training or get injured.

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27
Q

What is variation ?

A

Minor changes in the training regimes yield more consistent gains in sport performances

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28
Q

What is rest and recovery ?

A

Rest - the period of time alloted to recovery.

Recovery - the time required to repair damage to the body caused by training or competition.

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29
Q

What are the Aerobic Endurance Methods ?

A

Continuous Training
Fartlek Training
Interval Training
Circuit Training

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30
Q

Advantage/Disadvantage - Continuous

A

Its free to set up, no equipment needed, easy to organise, good for aerobic
Risk of injury, only develops aerobic endurance

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31
Q

Component of physical/skill related fitness that method links to - Continuous

A

Stamina

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32
Q

How can the FITT principle be applied to training method - Continuous

A

Frequency - Increase the distance run more in a week
Intensity - how fast/slow you run
Time - Decrease rest time keep running
Type - What you do cycle or run

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33
Q

Advantage/Disadvantage - Fartlek Training

A

Easy to set up, control the intensity, vary it

Need to be motivated, good self discipline

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34
Q

Component of physical/skill related fitness that method links to - Fartlek Training

A

Aerobic component - speed + power

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35
Q

How can the FITT principle be applied to training method - Fartlek Training

A

Frequency - increase distance you do it in
Intensity - Increase the speed
Time - Increase how ling you do it for
Type - how you do it cycle,walk,run,sprint

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36
Q

Advantage/Disadvantage - Inteval Training

A

High intensity, easy to set up, manage progress easy

Need to be fit, becomes boring

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37
Q

Component of physical/skill related fitness that method links to - Interval training

A

Aerobic + erobic - speed

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38
Q

How can the FITT principle be applied to training method - Interval training

A

Frequency - Increase number of sprints
Intensity - Increase the speed you do the sprints
Time - Decrease the rest period
Type - Vary the sprints

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39
Q

Advantage/Disadvantage - Circuit training

A

Works lots of muscles,adjust to suit age

loads of equitment needed, need space, health and safety monitoring

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40
Q

Component of physical/skill related fitness that method links to - Circuit training

A

Do everything you can in fitness work everything

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41
Q

How can the FITT principle be applied to training method - Circuit training

A

Frequency - increase number of things you do
Intensity - Increase the speed you do it
Time - Increase the time how long you do it for
Type - vary what you do each week

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42
Q

How can intensity be measured during exercise ?

A

Echelle de borg

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43
Q

What is heart rate measured in ?

A

BPM beats per minute

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44
Q

How do you calculator HR max ?

A

220 - age = BPM

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45
Q

How do you calculate an individuals aerobic training zone ?

A

60% - 85% of heart rate max = training zone

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46
Q

What benefits do athletes get from training in their aerobic training zone ?

A

They will improve certain physical components cardio fitness

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47
Q

Explain how Borg scale works ?

A

range of 6 - 20 to show the different levels intensity athletes are working at, 6 is light 20 is max

48
Q

What can the Borg scale also be known as ?

A

RPE

49
Q

Disadvantages of using Borg scale ?

A

The athlete might exaggerate the level of intensity

50
Q

How can you calculate HR by using the Borg scale ?

A

RPE x 10

51
Q

What types of training would have high intensity ? low intensity ?

A

High circuit and fartlek

Low continuous and interval

52
Q

What are the three types of flexibility training ?

A

PNF
Ballistic
Static

53
Q

What is static stretching ?

A

Static stretching helps reduce the risk of muscle sourness and injury

54
Q

What are the two types of static stretching ?

A

Active - stretching on own

Passive - object or someone helping you

55
Q

Which sports performers require a high level of flexibility ?

A 
gymnastics 
hurdling 
athletics 
tennis
badminton
squash
56
Q

What are the advantages and disadvantages of static stretching ?

A

Advantage - safest form of stretching/ easy to carry out/ done by performers of any level of fitness
Disadvantages - only stretch muscles within bodys natural range of motion/ not always beneficial/ not effective way to stretch certain muscle groups

57
Q

What is ballistic stretching ?

A

uses forces of limb movement to stretch muscles beyond there normal rage - fast movements - used in warm ups

58
Q

What are the advantages and disadvantages of ballistic stretching ?

A

Advantage - can be made sport specific/ muscles stretched beyond normal rage
Disadvantage - cause injury and strains/ not effective way to stretch certain muscle groups

59
Q

What is PNF ?

A

Is an advance form of passive stretching using a partner or object to provide resistance. Used for flexibility and strength.

60
Q

PNF advantage and disadvantage ?

A

increase flexibility and rage of movement/can be used for part of rehabilitation programme
Must be carried out by a specialist/ risk of overstretching

61
Q

What is plyometeric training ?

A

Used to develop power speed and strength
lots of explosive movements
increase intensity

62
Q

Eccentrically ?

concentrically ?

A

muscle lengthen

muscle shorten

63
Q

What components of fitness to plyo training develop ?

A

speed, power, strength

64
Q

Who would use plyo training ?

A 
sprinters
hurdlers 
netball 
volleyball 
basketball 
jumping
65
Q

Advantage and disadvantage plyo ?

A

Adapt to any sport/ improve muscular speed and power

Cause injury/ not suitable for younger athletes/ performed on suitable surface

66
Q

What are the two types of training that develop strength muscular endurance and power

A

Circuit training

Free weights / weight training

67
Q

what is circuit

A

circuit can be adapted to allow an athlete to improve their strength, muscular endurance and power.

68
Q

advantage disadvantage circuit

A

can be used to suit any sport/ adapted to any fitness level/ little equipment needed
Sometimes specialised equipment is needed/ large area to do it in/ time to plan and set it up

69
Q

weight training

A

Weight training involves using reps (=number of times a weight is lifted) and sets of reps (= number of times reps are done e.g. 3 sets of 12 reps)
Free weights such as barbells or dumb-bells can be used.
To improve strength: low amount of reps but with heavier load

70
Q

what does rep mean

A

number of times weight is lifted

71
Q

what does set mean

A

sets of reps (= number of times reps are done e.g. 3 sets of 12 reps)

72
Q

how would performer develop strength using weights

A

To improve strength: low amount of reps but with heavier load

73
Q

endurance weight lifting ?

A

50 - 60% of 1 rep max with 20 reps

74
Q

Test for Muscular strength ?

A

Use the grip dynamometer.

75
Q

Test for Flexibility ?

A

Use Sit and Reach

76
Q

Test for Aerobic endurance ?

A

Multistage fitness test

77
Q

Test for Muscular strength ?

A

1 minute press up test

78
Q

Test for Muscular strength ?

A

1 minute press up test

79
Q

Grip dynamometer method ?

A

Adjust the handle size and put the dial to 0 hold parallel to body then squeeze for 5 seconds

80
Q

sit and reach method ?

A

remove shoes and sit with heels placed agaisnt the box keeping legs straight. Place one hand on top of other and reach.

81
Q

Multistage fitness method ?

A

Warm up line 20 meters apart run to line before the beep run to maximum exhaustion

82
Q

Muscular endurance method ?

A

Position yourself on a mat with your arms shoulder with apart and fully extended over your body until elbows are at 90

83
Q

Muscular endurance method ?

A

lie on a mat with knees bent and feet flat on the floor. Raise yourself to a 90 position and go back to the floor repeat it.

84
Q

grip dyanmo meter unit ?

A

kgw

85
Q

sit and reach unit ?

A

cm

86
Q

multistage fitness test unit ?

A

M/Kg/min

87
Q

1 min press up test unit ?

A

reps

88
Q

1 min press up test unit ?

A

reps

89
Q

Grip dynometer Validity and reliability ?

A

wrong technique, human error and not adjusting hand grip

less than 3 times

90
Q

sit and reach validity and reliability ?

A

Wrong technique wearing shoes

Doing it less than three times, not performing same method

91
Q

multistage fitness test validity reliability ?

A

Not measuring 20 meters, not running to the line on time

Doing test less than three times

92
Q

1 minute press up test validity and reliability ?

A

Wrong technique human error

not performing same amount each time must be done more than 3 times

93
Q

1 minute press up test validity and reliability ?

A

Wrong technique human error

doing it less than three times, not performing the same method each time

94
Q

How to interpret results ?

A

Normative table

95
Q

Foresty step test method ?

A

stand with benches step on and off benches repeat it and be in time with the beat do it for 5 min

96
Q

35 meter sprint test method ?

A

running track on dry day 3 people should time it sprint 35 meters take average

97
Q

illinois agility test method ?

A

start face down to start elbows fixed hands placed on side. Head in line jump up and complete course hit no cones if do start again two trials record test result.

98
Q

vertical jump method ?

A

dominant side against board measure height and then jump mark it distance in middle will be your result perform 3 trails no rest

99
Q

how to measure forestry step ?

A

ml/kg/min

100
Q

how to measure 35 meter sprint ?

A

seconds

101
Q

how to measure illinois agility test ?

A

seconds

102
Q

how to measure vertical jump ?

A

hgm/s

103
Q

how to interpret all fitness testing results

A

normative table

104
Q

interpret vertical jump

A

lewis nonogram

105
Q

validity forestry ?

A

not in time with beat height of bench human error and technique

106
Q

reliability forestry ?

A

test less than 3 times not same method motivation

107
Q

validity 35 meter sprint ?

A

human error and fatigue

108
Q

reliability 35 meter sprint ?

A

less than 3 times not same method

109
Q

validity illinois ?

A

technique stop watch start position human error

110
Q

reliability illinois ?

A

doing test once not performing same no rest and same method

111
Q

validity vertical jump ?

A

human error and incorrect technique

112
Q

reliability vertical jump ?

A

3 times not the same method use same equipment every single time

113
Q

forestry step test advantage disadvantage ?

A

minimal equipment/simple set up/can do it anywhere/large number at once

boring/time/need metronome beat

114
Q

35 meter sprint advantage disadvantage ?

A

minimal equipment/set up easy/large numbers

weather/certain level of fitness not suitable for older people

115
Q

illinois advantage disadvantage ?

A

low cost/not much equipment/simple set up

different surface effects time/slip left right turning

116
Q

vertical jump advantage disadvantage ?

A

minimal cost/set up easy/no specialist equipment

technique plays a part for some

BTEC sport (1 decks)

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