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Chapter 3 Flashcards

1
Q

Health

A

A state of complete physcial, mental and social well-being and not merely the absence of disease or infirmity

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2
Q

Fitness

A

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

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3
Q

Components of Fitness

A

Agility
Speed
Balance
Cardiovascular Endurance
Strength
Reaction Time
Coordination
Power
Muscular Endurance
Flexibility

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4
Q

Agility

A

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

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5
Q

Balance

A

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

Static Balance
Dynamic Balance

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6
Q

Cardiovascular Endurance

A

The ability of the heart and lungs to supply oxygen to the working muscles

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7
Q

Coordination

A

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

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8
Q

Flexibility

A

The range of movement possible at a joint

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9
Q

Muscular Endurance

A

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

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10
Q

Power

A

The product of strength and speed

Power = Strength x Speed

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11
Q

Reaction Time

A

The time taken to start responding to a stimulus

The time between the initiation of the stimulus and the performer starting to respond

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12
Q

Strength

A

The ability to overcome resistance

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13
Q

Maximal Strength

A

The greatest force possible in a single maximum muscle contraction

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14
Q

Static Strength

A

The amount of force exerted on an object you can’t move. The body part is held in a stationary position and the muscle length doesn’t change

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15
Q

Explosive Strength

A

The amount of force exerted in one quick muscle contraction

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16
Q

Dynamic Strength

A

The amount of force that can be exerted repeatedly by a muscle

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17
Q

Speed

A

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.

Speed = Distance/Time

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18
Q

Reasons for Fitness Testing

A

-Providing Variety
-Motivation
-Identifying strengths and/or weaknesses to inform training requirements
-Establishing a starting level of fitness and monitoring improvements

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19
Q

Quantitative

A

Data that focuses on measuring things and involves numbers

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20
Q

Qualitative

A

Data that focuses on understanding things; it involves descriptions about people’s opinions, about the way they feel, think and behave

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21
Q

Test for Agility

A

Illinois Agility Test

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22
Q

Test for Balance

A

The Stork Balance Test

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23
Q

Test for Cardiovascular Endurance

A

The Multi Stage Fitness Test

24
Q

Test for Coordination

A

The Wall Toss Test

25
Test for Flexibility
The Sit and Reach Test
26
Test for Muscular Endurance
The Sit-Up Bleep Test
27
Test Power and Explosive Strength
The Vertical Jump Test
28
Test for Reaction Time
The Ruler Drop Test
29
Test for Maximal Strength
The One Rep Max Test
30
Test for Speed
The 30 Metre Sprint Test
31
Strength
Handgrip Dynamometer Test
32
SPORT
Specificity Progressive Overload Reversibility Tedium
33
FITT (Progressive Overload Principles)
Frequency Intensity Time Type
34
Circuit Training Advantages
Flexible Train a range of components of fitness Large groups can train at a time Easy to set up
35
Circuit Training Disadvantages
Circuit Training isn't really suitable for individual training Large space required Technique affected by fatigue when performing as many reps as possible in a set amount of time Can increase risk of injury
36
Continuous Training Advantages
Specialist equipment not needed Ideal for a beginner Ideal for individuals
37
Continuous Training Disadvantages
Not suitable for groups or teams as tailored to the individuals Doesn't improve anaerobic fitness
38
Interval Training and HIIT Advantages
Good for inexpereinced performers and beginners Good for overall fitness Trains aerobic and anaerobic fitness
39
Interval Training and HIIT Disadvantages
Can put a lot pressure on the body's systems, which can lead to injury recovery period between sessions at least 48 hours
40
Fartlek Training Advantages
No specialist equipment required Ideal for someome training on their own Helps a performer learn how to pace themselves and understyand their physical response to changes in pace
41
Fartlek Training Disadvantages
Not suitable for groups or teams Advanced form of training Need self-motivation and self-discipline Bad weather may be problematic
42
Static Stretching Advantages
Concentrates on a very specific component of fitness (flexibility)
43
Static Stretching Disadvantages
Concentrates on just one type of stretching Due to time constraints, muscles to be strecthed have to be prioritised as there isn't anouhg time to stretch all muscles
44
Weight Training Advantages
Can concentrate on specific muscles or muscle groups if training needs require this Can concentrate on strength and power or muscular endurance
45
Weight Training Disadvantages
Requires specialist equipment Incorrect technique can lead to injury Spotter needed if you want to lift loaded free weights
46
Plyometric Training Advantages
Require little to no equipment Short at high intensity workout Stimulate the types of movements made in sport
47
Plyometric Training Disadvantages
Three days recovery between sessions Performer needs good levels of strength and muscular endurance before attempting plyometrics Repetitive bounding can cause stress on the joints and muscle soreness
48
High Altitude Training Advantages
It increases the oxygen-carrying capacity of the blood because more red blood cells are created
49
High Altitude Training Disadvantages
Can be difficult to complete training Fitness can be lost or reduced Benefits are lost quite quickly Possibility of suffering from altitude sickness Not suited to anaerobic performers
50
9 Steps to Preventing Injury
1. Match the type of training and the intensity of the work to the performer's individual needs 2. Don't over train 3. Wear appropriate clothing and footwear 4. Stretch, but don't overstretch or bounce your stretches 5. Use taping and bracing where appropriate 6. Always use correct technique 7. Keep hydrated 8. Make time for rest and recovery 9. Always warm up and cool down properly
51
Pre-season/Preparation Training Season
Performers focus on: -general aerobic fitness (fartlek, continuous, interval) -genreral strength and muscular endurance (weight) -training components of fitness essential for success in their activity -pactice skills and techniques
52
Competitive/Peak/Playing Training Season
Performers focus on: -Maintaining fitness levels -Avoid training too much -Practice skills and plays with team or yourself
53
Post-season/Closed season/Transition Training Season
Performers focus on: -Rest an recuperation -Light aerobic training to maintain fitness -Ready for pre-season
54
Warm Up
-Raise body temperature -Increase range of movement at the joints that will be used most -Increases amount of oxygen delivered to the working muscles
55
Warm Up Stages
Stage 1: Pulse Raising Stage 2: Stretching Stage 3: Skills Practice Stage 4: Mental Preparation
56
Cool Down
-Reduce heart rate and breathing rate to normal levels -Remove waste products (lactic acid) -Reduces DOMS
57
Cool Down Stages
Stage 1: Pulse Lowering Stage 2: Stretching

PE (6 decks)

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