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BTEC Sport Flashcards

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Sports Trivia flashcards
1
Q

Name the components of physical fitness

A
  • Aerobic (cardiovascular) endurance
  • Muscular endurance
  • flexibility
  • speed
  • muscular strength
  • Body Composition
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2
Q

Name the physical components of skill-related fitness

A
  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
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3
Q

Definition of speed

A

Distance divided by time measured in ms-1

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4
Q

What is aerobic endurance

A

The ability of cardiovascular system to work efficiently, supplying oxygen to muscles

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5
Q

What is strength

A

The maximum force (in N) that can be generated by a muscles or group.

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6
Q

What is flexibility

A

Having a range of motion in all joints of the body; the ability to move a fluidly through its complete range of movement

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7
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.

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8
Q

what is body composition

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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9
Q

what is agility

A

The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.

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10
Q

what is balance

A

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

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11
Q

what is coordination

A

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

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12
Q

power

A

The product of strength and speed expressed as the work done in a unit of time.

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13
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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14
Q

what are the types of speed

A
  • accelerative speed
  • pure speed
  • speed endurance
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15
Q

what are the types of balance

A
  • static balance

- dynamic balance

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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
Reversibility 
Variation
Rest and recovery
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18
Q

Frequency

A

How often you train per week, may increase as you get fitter

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19
Q

Intensity

A

How hard someone trains must be carried out at a worthwhile level. This will increase

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20
Q

Time

A

How long each training session must last in order to be beneficial, this may increase

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21
Q

Progressive Overload

A

Progressive Overload means gradually increasing the amount of overload so as to gain fitness without the risk of injury

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22
Q

Specificity

A

Specificity means matching training to the requirements of an activity.

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23
Q

Individual needs and differences

A

Matching training to the requirements of an individual

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24
Q

Adaptation

A

This happens during your recovery from training. Your body builds itself bigger and better to be able to cope with training loads. Your body adapts to training.

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25
Q

Reversibility

A

Your fitness level changes all the time and will go down if you stop training or get injured and therefore you will ‘lose fitness’.

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26
Q

Variation

A

The Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance

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27
Q

Rest and Recovery

A

Rest – the period of time allotted to recovery

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

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28
Q

what training methods develop aerobic endurance?

A

continuous training
fartlek training
interval training
circuit training

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29
Q

what are the advantages/disadvantages of continuous training?

A

advantages:-no equipment needed
-easy to set up
-sport specific
-improves aerobic endurance
Disadvantages: -can be boring
-Risk of injury
-only develops aerobic endurance

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30
Q

What are the advantages/ disadvantages of fartlek training?

A

advanatages: -Easy to set up
- Improves aerobic endurance
- Improves anaerobic endurance
- Adds variety
disadvantages: -Can be boring
- Need a lot of motivation
- Manage how hard they are working

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31
Q

what are the advantages/disadvantages of interval training?

A

advantages: -Sport specific
- Easy to measure progress
- Easy to carry out
disadvantages: -Requires being fit before starting
- Can be boring

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32
Q

what are the advantages/disadvantages of circuit training?

A

advantages: -Develops strength and endurance
- can be specific to certain needs
- wide range of exercises
disadvantages: -Requires specific equipment
- Use of equipment requires health and safety monitoring

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33
Q

What components of fitness are developed by performing continuous training?

A

-aerobic endurance

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34
Q

What components of fitness are developed by performing fartlek training?

A
  • speed
  • aerobic endurance
  • anaerobic endurance
  • power
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35
Q

What components of fitness are developed by performing interval training?

A
  • anaerobic endurance
  • aerobic endurance
  • speed
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36
Q

What components of fitness are developed by performing circuit training?

A

-all components

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37
Q

How can FITT principle be used when performing continuous training?

A
  • do it more often
  • run faster
  • run for longer
  • run, swim, cycle, walk
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38
Q

How can FITT principle be used when performing fartlek training?

A
  • do more laps
  • sprint more
  • longer sessions
  • change the shape and terrain
39
Q

How can FITT principle be used when performing interval training?

A
  • do more laps
  • sprint faster
  • longer sessions
  • swimming/cycling
40
Q

How can FITT principle be used when performing circuit training?

A
  • do more laps
  • go for longer on each station
  • change stations to your needs
41
Q

How can intensity be measured during training?

A

Borg/RPE scale

Heart rate

42
Q

What is heart rate measured in?

A

BPM/ Beats per minute

43
Q

How do you calculate max heart rate?

A

220-age

44
Q

how do you calculate aa person’s aerobic training zone?

A

60-85% of max heart rate

45
Q

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

A

They develop their aerobic endurance

46
Q

explain how the borg scale works

A

A person says how hard they are working on the scale,

6bing the lowest, 20 being the hardest

47
Q

What can the borg scale be known as?

A

RPE scale

48
Q

What are the disadvantages of using the borg scale?

A

The scale is opinionated

49
Q

How can you calculate heart rate by using the borg scale?

A

The number which the athlete Is working at multiplied by 10

50
Q

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

A

High intensity: Interval, fartlek and circuit

low intensity: continuous

51
Q

What`are the types of flexibility training?

A

static, ballistic and PNF

52
Q

what is static stretching?

A

A stretch which can be performed independently using internal force (active) or other people or objects help stretch you (passive)

53
Q

what are the types of static stretching?

A

active and passive

54
Q

which sports performers require a high level of flexibility?

A

Gymnastics performers, tennis, badminton and squash players

55
Q

what are the advantaged and disadvantages of static stretching?

A 
advantages: low risk of injury,
easy and simple,
done at every level  of performance
Disadvantages: can only stretch within body's motion,
not very beneficial,
Not effective in some muscle groups
56
Q

what is ballistic stretching?

A

uses fast and jerky movements to stretch muscles past their normal rage

57
Q

what are the advantages and disadvantages of ballistic stretching?

A

advantages: can be sport specific,
allows muscles to be stretched past normal range
disadvantages: possibility of injury and pain,
often performed incorrectly,
not effective in some muscle groups

58
Q

what is proprioperceptive neuromuscular facilation (PNF)?

A

Passive stretching using a partner or object, to develop flexibility, mobility and strength.
Where the partner stretches the muscle to its limit with partner applying resistance for 6-10 seconds

59
Q

what are the advantages and disadvantages of PNF?

A

advantages: can increase flexibility and range of movement,
can be used as part of a rehab programme
disadvantage: must be carried out by a specialist,
risk of overstretching

60
Q

What is plyometric training?

A

training to used to develop sport specific skills and explosive power

61
Q

what components of fitness does plyometric training develop?

A

muscular strength, anaerobic power

62
Q

who would use plyometric training?

A

basketball, netball and volleyball players

63
Q

what are the advantages and disadvantages of plyometric training?

A 
advantages: can be sport specific, 
can improve muscular speed and power
disadvantages: must be on a suitable surface,
not suitable for younger athletes,
can cause injury
64
Q

what 2 types of training can improve muscular power, endurance and strength

A

Plyometric and free weight/weight training

65
Q

what is circuit training?

A

Training with a varied selection of exercises in different stations

66
Q

what are the advantages and disadvantages of circuit training?

A

advantages: can be adapted for each sport,
can be relatively cheap
disadvantages: large space required,
can require specialised equipment

67
Q

what does rep mean?

A

rep-the number of times a weight is lifted

68
Q

what does set mean?

A

set-the number of reps you do

69
Q

how would a performer develop strength through weight training?

A

increase the number of reps or the weight for each rep

70
Q

what are the types of speed training are there?

A

hollow sprint
acceleration training
Interval training

71
Q

who would perform speed training?

A

football players, basketball, hockey and sprinters

72
Q

what are the advantages and disadvantages of speed training?

A

advantages: can be adapted to suit different sport performers
can be carried out with little to no equipment
disadvantages: can push yourself too hard and can lead to injury
it can become boring

73
Q

How would you test muscular strength

A

Grip dynamometer

74
Q

How would you test flexibility

A

Sit and reach box

75
Q

How would you test aerobic endurance

A

Multi stage fitness test

76
Q

How would you test muscular endurance

A

1 minute press up test

1 minute sit up test

77
Q

What is the method for the sit and reach test

A

Take your shoes off

Place your feet flat against the box

78
Q

How would you test body composition

A

Body mass index

Skinfold testing

79
Q

What is the method for hand grip dynamiter

A

Set the dynamiter to 0

Squeeze as hard as you can what

80
Q

What is the method for the 1 minute press up test

A

Position yourself on the mat with your hands

81
Q

How would you test muscular strength?

A

Grip Dynameter

82
Q

how would you test flexibility?

A

Sit and reach box

83
Q

how would you test aerobic endurance?

A

Multi-stage fitness test

84
Q

How would you test muscular endurance?

A

1 minute press up test

1 minute sit up test

85
Q

what is the method for the sit and reach test?

A

Take your shoes off
place your feet flat against the underside of the box
stretch your hands, one on top of the other stretching as far as you can

86
Q

How would you test body composition?

A

Body mass index
Bioelectrical analysis
Skinfold testing

87
Q

what is the method for hand grip Dynameter?

A

set the dynameter to 0
set the length of the grip to your preferred length
squeeze as hard as you can.
do 3 times resetting to 0 each time

88
Q

what is the method for the multistage fitness test?

A

warm up
measure 20m
be on or behind the line before or on each beep.

89
Q

what is the method for the 1 minute press up test?

A

position with yourself on the mat with your hand shoulder width apart and your arms fully extended
do for 1 min with no rests

90
Q

what is the method for the one minute sit up test?

A

lie on the mat

bend your knees and fold your arms across your body.

91
Q

What is the method for a BIA?

A

Place an electrode on your right hand and right foot.

fat free mass will conduct electricity

92
Q

Advantages and disadvantages of forestry step test

A

Advantages
Minimal equipment
Simple to setup
Can be conducted anywhere

Disadvantage
Assistant required to administer the test
Test can be boring
Specialised tape required

93
Q

Resistance drills

A

This is where you increase the pace whilst being held back by a resistance (elastic) band.

94
Q

Hill sprints

A

This is where you increase the pace by running up a hill

BTEC Sport (1 decks)

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