btec spot definitions Flashcards
what is agility
Skill related components of fitness
the ability to move quickly and precisely or change direction without losing balance or time
what is balance- names two types
Skill related components of fitness
the ability to maintain your centre of mass over a base of support.
static
dynamic
what is power
Skill related components of fitness
The work done in a unit of time
It is calculated Power = force(kg) x distance (mins or secs)
what is reaction time
Skill related components of fitness
The time taken for a performer to respond to a stimulus.
what is co-ordination
Skill related components of fitness
The ability of parts of the body to work together to move smoothly and accurately
Components of physical fitness
what is aerobic endurance
ability of the cardiorespiratory system to work efficiently supplying nutrients and oxygen to the working muscles
Components of physical fitness
what is muscular endurance
the ability of the muscular system to work efficiently in which muscles can repeatedly contract over a period of time against a light to moderate load.
Components of physical fitness
what is flexibility
the ability to move all joints fluidly through their complete range of motion
Components of physical fitness
what is speed
distance divided by time taken ,measured in meters per second -3 types
-Accelerative/up to 30 meters
-pure speed/sprints up to 60 meters
-speed endurance /short recovery in-between
Components of physical fitness
what is muscular strength
the maximum force that a muscle or muscle group can produce. measured in KG
Components of physical fitness
what is Body composition
the relative ratio of fat- free mass in the body
how do you measure your heart rate training Zones
HR=220-age (years)
how do you measure your lower heart rate training Zones
0.6x200 =
how do you measure your upper heart rate training Zones
0.85x200=
what does RPE stand for
Rate of Perceived Exertion
what does the RPE scale start at
6-no exertion at all
20-maximal exertion
Fit principles
what is frequency
The number of training sessions you complete over a period of time aim for 3 to 5 sessions a week
Fit principles
what is Intensity
how hard you train. Intensity can be prescribed using the HR or RPE
Fit principles
what is time
how long you train for aim for 15 minutes to 60 minutes of activity depending on the intensity.
Fit principles
what is type
how you train, the appropriate methods(s) of training should be selected according to your need and your goals
what is active stretching
stretching which is performed on their own. The performer applies force to stretch and lengthen the muscles
what is static stretching
this is is required by someone or something
the object/person applies and external force causing the muscles to stretch.
what is ballistic stretching
involves making fast jerky movements usually in the form bouncing or bobbing
what is hollow sprints
sprint and a light jog
what is acceleration sprints
Acceleration sprint session
jog-50%
Medium-75%
sprint-100%
what is interval training
period of rest period of work
endurance TRAINING
what is CONTINUOUS
is known as steady, straight training, it can last for over 30 mins because the training intensity is low.
cool down and warm up is important.)
endurance TRAINING
what is fartlek
different intensity e.g. walk, jog, sprint
what is reliability
should do it more than 1 times so you get a better and more accurate score
what is validity
whether the results you recorded are a true reflection of what you’re trying to test for..
what is practicality
when you should do it so it doesn’t take too long
-time available
-equipment required
-costs involved
what does grip dynamometer measure
how strong you hand grip is
what is another word for the bleep test
multistage fitness test
how long do you have to run for every beep on bleep test
20m
describe the illinois agility run test
run 10m then run diagonal 10m weave in and out of the cones 20m and then diagonal 10m down and then run it of run 10m to the finish.
what kind of test can you use for flexibility
sit and reach test
what kind of test can you use for aerobic endurance
multistage fitness test/bleep test
what kind of test can you use for a aerobic endurance
a forestry step test/bleep test/multistage fitness test
what kind of test can you use for speed and agility
Illinois agility run test
what kind of test can you use for muscular endurance
one-minute press-up test
what kind of test can you use for body composition
body mass index
what is free weight training
barbell/dumb bell for constant-resistance exercises .In reps and sets.
Two places where you can take you heart rate
Either side of your neck
You wrist with your thumb pointing up
Why would you never used yours thumb when you taking your heart rate
Because it’s got its own light pulse
How do you calculate you heart rate training zone
HRmax=220-AGE
On the rpe scale how high of exertion is 6
No exertion at all
On the rpe scale what is the exertion of of 20
Maximum exertion
How to measure RPE scale
RPE x 10 = (bpm)
What is progressive overload
When you work hard enough to when you adapt to what your training for
What is specificity
Training should be specific to your preferred sport activities or developing physical/skill -related fitness goals
What is adaptation
This occurs during the recovery period after the training session is complete adaptation is how your body increases its ability to cope with training loads
what is rest and recovery
essential to allow the body to repair and adapt and for the renewal of body tissues if your body doesn’t get recovery time your performance can start to decrease
name 2 types of static stretching
Active
passive
what is active stretching
performed by a sport performer on there own the performer applies force to stretch and lengthen the muscles
what is passive stretching
this is also known as assisted stretching and requires request of a person and object such as a chair or a wall
what is ballistic stretching
involves a fast jerky movement usually in a form of bouncing or bobbing through the full range of movements
what does circuit training improve
improves muscular strength muscular endurance power and aerobic endurance
what are the disadvantages and advantages of circuit training
ADV-time can be tailored specifically to meet the performers needs and requirements of their sports
DIS-you need to plan time for when you want to do it including setting up the equipment and taking the equipment back down.
what are free weights
a weight that is not attached to another machine or devise barbells dumb bells are types of free weights and can be used in a range of constant-resistance exercises
what are the disadvantages and advantages of free weights
ADV-training can be sport specific targeting specific muscles and muscle groups
DIS-session needs careful organisation ensuring use of correction ,safe technique
what is plyometrics
plyometrics’ training involves exercises in which muscles are quickly and repeatly stretched and lengthened.
what are the disadvantages and advantages of plyometrics
ADV-training can be made specific to the sport your trying to train for
DIS-need to be experienced to perform this type of training safety
what is continuous training
also known as long, slow distance or steady-state training that last for 30 min
what are the disadvantages and advantages of continuous training
ADV-no special equipment required
easy to carry out
DIS-higher risk of injury if running on a hard surface
what is fartlek training
Swedish name
no rest running for a steady pace at all times and the intensity varies
examples of this is cross country running
what are the disadvantages and advantages of fartlek training
ADV-no specal equipment required the performer can control the intensity level
DIS-need for careful control of training intensity
what is interval training
work periods and recovery periods by varying the intensity and length of work periods
what are the disadvantages and advantages of interval training
ADV-no special equipment required
DIS-performer may lose interest due to repetition
what are hollow sprint
this technique involves a series of sprints seperating by a hollow period of jogging or waliking
sprint for 20m ,then jog for 20m alternating between the two until you reach the final cone
what are the disadvantages and advantages of hollow sprint
ADV- no special equipment needed
DIS- may lose interest
what is the meaning of acceleration sprint
gradually increases from a standing or rolling start to jogging then to striding and a maximum sprint.
what are the disadvantages and advantages of acceleration sprint
ADV- no special equipment required
DIS-may lose interest
what are the disadvantages and advantages of the sit and reach test
ADV-easy to complete , quick to administrate
DIS- there are different inconsistent test methods for example some methods include warm ups some don’t
what are the disadvantages and advantages of the multistage fitness test
ADV- minimum cost involved
DIS-not sutible for certain population for examples elderly people
what are the disadvantages and advantages of the Illinois agility run test
ADV-minimum cost involved
DIS-different surfaces can affect times records
what does the sit and reach test measure for
Flexibility
what does the grip dynamometer test measure for
Strength
what does the multistage fitness test measure for
aerobic endurance
what does the forestry step test measure for
aerobic endurance
what does the 35m sprint test measure for
speed
what does the the illinous agility run test measure for
speed and agility
what does the vertical jump test measure for
anaerobic power
what does the one min press up test measure for
muscular strength
what does the one minute sit up test measure for
muscular endurance
what does body mass index measure for
(BMI)
body composition
how do you test for you body mass index
BMI=body weight(KG) / height (m)x Height(m)
what does the skin fold test measure for
Body composition
where do you use the skin fold caliper on a human body
male -chest
-abdomen
-thigh
female-triceps
- suprailiac
-thigh
