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Pe > Chapter 3 > Flashcards

Chapter 3 Flashcards

1
Q

What is health

A

A state of complete physical, mental and social wellbeing and not merely the absence of disease and infirmity

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2
Q

What is fitness

A

The ability to meet, or to cope with, the demands of the environmetn

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3
Q

What are the components of fitness

A
  • agility
  • balance
  • cardiovascular endurance
  • coordination
  • flexibility
  • muscular endurance
  • power
  • reaction time
  • strength
  • speed
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4
Q

What is agility

A

The ability to move and change direction quickly, at speed, while maintaining control

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5
Q

What is balance

A

The ability to keep the body stable by maintaining the centre of the mass over the base of support

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6
Q

What are the two types of balance

A
  • static balance, little to no movement

- dynamic balance, when movement takes place

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7
Q

Example of a static balance

A

Handstand

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8
Q

Example of a dynamic balance

A

Cartwheel

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9
Q

What is cardiovascular endurance

A

Often referred to as aerobic power.

Ability of the heart to supply oxygen to the working muscles

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10
Q

What is coordination

A

The ability to use two or more different parts of the body together, smoothly and efficiently

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11
Q

What is flexibility

A

The range of movement possible at a joint

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12
Q

What is muscular endurance

A

Ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue

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13
Q

What is fatigue

A
  • feeling of extreme or severe tiredness due to a build-up of lactic acid in the muscles
  • working for long periods of time
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14
Q

What is power

A

Product of strength and speed

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15
Q

Power formula

A

Power = strength x speed

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16
Q

What is reaction time

A

The time taken to start responding to a stimulus and the performer starting to respond

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17
Q

What is strength

A

The ability to overcome resistance

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18
Q

What are the 4 types of strength

A
  • maximal strength
  • static strength
  • explosive strength
  • dynamic strength
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19
Q

What is maximal strength

A

The greatest force that is possible in a single muscle contraction

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20
Q

What is static strength

A

The amount of force exerted on an object you cannot move

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21
Q

What is explosive strength

A

The amount of force exerted in one quick muscle contraction

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22
Q

What is dynamic strength

A

The amount of force exerted repeatedly by a muscle

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23
Q

What is speed

A

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting their body parts into action as quickly as possible

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24
Q

How to calculate speed

A

Speed = distance/time

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25
Q

What are the reasons for fitness testing

A
  • identify strengths and weaknesses
  • establish a starting level
  • motivation
  • providing variety
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26
Q

Limitations of fitness testing

A
  • general and not sport specific
  • do not replicate movements used in sports
  • conducted in isolation without distractions
  • dont use direct measuring
  • need quite high levels of motivation
  • questionable reliability
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27
Q

What is quantitative data

A
  • focuses of measuring things and involves numbers
  • involves facts
  • gives an objective answer to your question
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28
Q

What is qualitative data

A
  • focuses on understanding things
  • descriptions and other peoples opinions
  • gives a subjective answer to a question
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29
Q

What test do you do to measure agility

A

Illinois agility test

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30
Q

How do you do the Illinois agility test

A
  • set out the cones in the right course
  • lie down on your front with your heat towards the starting line
  • when you say go get up quickly and run around the course
  • stop the stopwatch when cross the finish line
  • compare results
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31
Q

What test measures balance

A

Stork balance test

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32
Q

How do you do the stork balance test

A
  • stand on both feet with hands on hip
  • lift one leg and place toes on your knee
  • raise your heel so you stand on your tiptoes
  • balance for as long as possible
  • record time this is done for
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33
Q

What test measures cardiovascular endurance

A

Multi stage fitness test (bleep test)

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34
Q

How do you do the multi stage fitness test

A
  • set out a pair of cones 20m apart
  • start the recording
  • run from one cone to the other before the next beep on the recording
  • carry on until you can’t reach the cone before the beep
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35
Q

What test do you do to measure coordination

A

Wall toss test

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36
Q

How do you do the wall toss test

A
  • face the wall 2m away
  • throw the ball with one hand and catch with the other
  • continue dong this for 30 seconds
  • count how many pases you do in this time
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37
Q

How do you measure flexibility

A

Sit and reach test

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38
Q

How do you do the sit and reach test

A
  • sit on the floor with your test straight in front of you against the box
  • reach gently forward for as far as you can go
  • hold for 2 seconds
  • measure distance reached
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39
Q

What test measures muscular endurance

A

Sit up bleep test

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40
Q

How do you do the sit up bleep test

A
  • start the recording
  • do a sit up in time with each beep
  • stop when you can no longer keep in time with the recording
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41
Q

What test measures power and explosive strength

A

Vertical jump test

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42
Q

How do you do the vertical jump test

A
  • stand side on with the wall and reach as high as possible
  • this is the standing reach height
  • jump as high as possible
  • where you jump to is your jump height
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43
Q

What test measures reaction time

A

Ruler drop test

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44
Q

How do you do the ruler drop test

A
  • hold a ruler between you thumb and index finger
  • drop the ruler and catch it as soon as possible
  • record the distance from 0cm
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45
Q

What test measures maximal strength

A

One rep max test

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46
Q

How do you do the one rep max test

A
  • lift a realistic weight once
  • increase the weight after a few minutes
  • continue until you can no longer lift the weight
47
Q

How do you calculate your one rep max

A

1RM = weight x (1+ (reps)/30)

48
Q

What test measures speed

A

30m sprint test

49
Q

How do you do the 30m sprint test

A
  • set a pair of cones 30m apart
  • run as fast as you can from one cone to the other
  • time how long it takes to run that distance
50
Q

How do you measure strength

A

Handgrip dynamometer test

51
Q

How do you do the handgrip dynamometer test

A
  • used the dynamometer

- record the maximum reading

52
Q

What are the principals of training

A
  • specificity
  • progressive overload
  • reversibility
  • tedium
53
Q

Mnemonic to remember the principles of training

A 
S - specificity 
P - progressive 
O - overload
R - reversibility 
T - tedium
54
Q

What does specificity mean

A
  • making training specific to the sport of activity being performed
55
Q

What is progressive overload

A
  • gradually increasing the amount of overload so fitness gains occur, without the potential for injury
  • gradually increasing the stress placed on the body during training
56
Q

What is reversibility

A
  • when fitness levels are lost when you stop exercising
  • gains made through training are lost more quickly then achieved
  • common way to happen is by getting an injury
57
Q

What is tedium

A
  • boredom that can occur from training the same way every time
58
Q

What are the principals of overload

A
  • frequency
  • intensity
  • time
  • type
59
Q

What is the mnemonic for principals of overload

A

F - frequency
I - intensity
T - time
T - type

60
Q

What does frequency mean

A

How often you train for

61
Q

What is intensity

A

How hard you train

62
Q

What is time

A

How long you train for

63
Q

What is type

A

The specific method of training

64
Q

What is the FITT principal

A

Used to increase the amount of work the body does in order to achieve overload

65
Q

Where is your aerobic training zone

How to calculate

A

60-80% of MHR

66
Q

Where is the anaerobic training zone

How to calculate

A

80-90% of MHR

67
Q

What is the training threshold

A

The upper and lower boundaries of the aerobic training zone and the anaerobic training zone

68
Q

What components of fitness does circuit training train

A

All components of fitness

69
Q

How to set up a training circuit

A
  • space available
  • equipment available
  • number of stations can vary
  • contain a variety of exercises
  • perform each exercise with the right technique
  • work:rest ratio must be correct
70
Q

What does a timed circuit improve

A

Muscular endurance

71
Q

What does a fixed load circuit improve

A
  • strength

- muscular indurance

72
Q

What do varied circuits improve

A

Cardiovascular endurance

73
Q

What are the advantages of circuit training

A
  • very flexible
  • train a range of components of fitness
  • large groups can train
  • easy to set up
74
Q

Disadvantages of circuit training

A
  • not suitable for individual training
  • large space needed
  • technique can be effected
  • result in injury
75
Q

What component of fitness does continuous training benefit

A

Cardiovascular endurance

76
Q

What are advantages of continuous training

A
  • dont need specialist equipment
  • beginner friendly
  • good for training on your own
77
Q

Disadvantages of continuous training

A
  • not suitable for groups

- doesn’t improve anaerobic fitness

78
Q

What component of fitness does interval training benefit

A

Cardiovascular endurance

79
Q

What types of interval training are there

A
  • long-interval training: 15s to 3m. 80-85% of MHR. Same length rest
  • short-interval training: <15s. Max heart rate. Long rest times
80
Q

Advantages of interval training

A
  • good for beginners
  • good for overall fitness
  • trains aerobic and anaerobic
81
Q

Disadvantages of interval training

A
  • put a lot of pressure on your body

- long rest between sessions

82
Q

What is Fartlek training

A

When you work for periods of fast work followed by slower periods of work
Type of interval training

83
Q

What does Fartlek training benefit

A

Cardiovascular endurance

84
Q

Advantages of Fartlek training

A
  • no specialised equipment
  • train on your own
  • learn to pace yourself
85
Q

Disadvantages of fartlek training

A
  • can’t do in groups
  • have to be experienced
  • need self-discipline and self-motivation
  • need good weather
86
Q

What component of fitness does static stretching benefit

A

Flexibility

87
Q

How long do you hold a static stretch for

A

30 seconds

88
Q

Advantages of static stretches

A
  • concentrated on a very specific component of fitness
89
Q

Disadvantages of static stretching

A
  • concentrates on one type of stretching

- takes a long time

90
Q

What components of fitness does weight training improve

A
  • strength
  • power
  • muscular endurance
91
Q

Advantages of weight training

A
  • concentrates on specific muscles/muscle groups

- concentrate on strength and power or muscular endurance

92
Q

Disadvantages of weight training

A
  • specialist equipment
  • can cause injury if done with incorrect technique
  • spotter is needed for free weights
93
Q

What component of training does plyometric training benefit

A

Power

94
Q

Advantages of plyometric training

A
  • require little equipment
  • short, high intensity work out
  • stimulate types of movement made in sport
95
Q

Disadvantages of plyometric training

A
  • need 3 day in between each session
  • must have good levels of strength and muscular endurance
  • can cause stress of joints
96
Q

What component of fitness does altitude training benefit

A

Cardiovascular endurance

97
Q

How does high altitude training work

A
  • less oxygen at high altitude
  • oxygen carrying capacity is reduced
  • body makes more red blood cells
  • allows for more oxygen to be passed through the body
98
Q

Limitations of altitude training

A
  • expensive
  • fitness can be reduced
  • can suffer from altitude sickness
  • benefits lost quite quickly
99
Q

Advantages of altitude training

A
  • more red blood cells produced

- more oxygen carried around the body

100
Q

Disadvantages of altitude training

A
  • difficult to complete
  • fitness can be reduced
  • benefits lost quickly
  • can suffer from altitude sickness
  • not suitable for anaerobic athletes
101
Q

What does a warm up do

A

It prepares the body for the physical activity to follow

102
Q

What do warm ups do

A
  • raise the body temperature
  • increases the range at the joint that will be used most
  • increases the amount of oxygen delivered to the working muscles
103
Q

What is a pulse raiser

A
  • increase blood flow around the body
  • speed up oxygen delivery to the working muscles
  • performing exercises that make the performer breathe faster
104
Q

Examples of pulse raisers

A
  • circuit
  • aerobic dance
  • jogging
105
Q

What are the 4 stages of a warm up

A
  • pulse raiser
  • stretching
  • skill practice
  • mental preparation
106
Q

What is mental preparation

A

Ensures that all of a performer’s attention is totally focused on the performance

107
Q

Examples of mental preparation

A
  • deep breathing
  • mental rehearsal
  • visualisation
  • imagery
  • positive self talk
108
Q

What is a cool down

A
  • allows the body systems to recover after exercise
  • reduces performers heart rate
  • reduces breathing rate
  • helps remove waste products (lactic acid and carbon dioxide)
  • reduces the likely hood of DOMS
109
Q

What is DOMS

A
  • delayed onset muscle soreness

- the pain that you feel in your muscles the day after the exercise

110
Q

What are the 2 stages of a cool down

A
  • pulse lowering

- stretching

111
Q

What are the different training seasons

A
  • pre-season
  • competitive/peak season
  • post-season
112
Q

What happens during pre-season

A

Performers focus on

  • general aerobic fitness
  • general strength
  • training and components of fitness
  • practising skills and techniques
113
Q

Ways to prevent injury

A
  • correct training type and intensity
  • not over training
  • appropriate clothing and footwear
  • taping and bracing when necessary
  • stretch
  • use correct equipment
  • hydration
  • rest and recovery
  • warm up and cool down

Pe (6 decks)

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