Chapter 3 - Physical Training Flashcards
Define what is meant by health.
- Fitness is a state of complete physical, mental and social health, not just the absence of disease or infirmity.
A person needs to be fit enough to be able to carry out regular tasks, such as walking up stairs. Define what is meant by fitness.
- Fitness is the ability to meet or cope with the demands of the environment.
Fitness for physical activities can be broken down into 10 components. Name these 10 components.
- Muscular Endurance
- Power
- Cardiovascular Endurance
- Speed
- Agility
- Balance
- Reaction Time
- Flexibility
- Coordination
- Strength
State the definition of agility.
Explain why agility would be important for a basketball player. (2)
- Agility is the ability to be able to change direction quickly while maintaining control.
- Agility would be important for a basketball player so that the player could quickly change direction (1) after a hoop had been scored and being able to dodge around a opponent while maintaining control (1) of the ball.
What is coordination?
- The ability to use 2 or more parts of the body smoothly.
State the definition of flexibility and give an activity where flexibility can be useful.
- Flexibility is the range of movements possible at a joint.
- A dancer.
Define muscular endurance. Give and explain an example of a sport which requires good muscular endurance.
- Ability of a muscle to undergo repeated contractions while avoiding fatigue.
- Rowing needs good muscular endurance to be able to continue rowing for a long period of time without muscle fatigue.
Define reaction time. Give and explain a sport which reaction time is useful in.
- The time taken to respond to a stimulus.
- Tennis players need good reaction time to be able to react to the ball being hit in any direction.
What is power?
Give the equation used to calculate power.
- The product of strength and speed.
Power = Strength x Speed
Give an example of someone who might need good cardiovascular endurance.
- A marathon runner would need good cardiovascular endurance as you would need to be running at a moderate intensity for a long period of time.
Why does a gymnast need good balance?
- They need good balance in order to keep their body stable and maintain their Centre of Mass while performing movements.
Define strength and give the 4 different types of strength.
- The ability to overcome resistance.
- Maximal Strength
- Static Strength
- Explosive Strength
- Dynamic Strength
What is Speed?
- Maximum rate in which an individual can perform a movement.
Give 4 reasons for fitness testing.
- Motivation
- Identify strengths/weaknesses
- Establishing starting level of fitness
- Variety
Give at least 4 out of 6 limitations of fitness testing.
- General and not sport specific
- Tests don’t replicate movement in sports
- Conducted in isolation, don’t replicate competitive conditions
- High level of motivation needed
- Questionable reliability
- Correct procedure needed
Define quantitative and qualitative data.
Quantitative - Data focusing on measuring factors involving numbers
Qualitative - Data focusing on understanding reasons behind things.
Describe a fitness test for someone who would like to measure their cardiovascular endurance in preparation for a marathon. [6]
- Set a pair of markers 20 meters apart. [1]
- When the recording of bleeps begin, run from 1 marker to the other before the next bleep sounds. [1]
- Wait until the next bleep sounds to start running again. [1]
- Time between bleeps shorten, so you have to run faster. [1]
- If you fail to reach a marker before a bleep, a warning is given. If you miss again, the test is over. [1]
- Compare results with the national average. [1]
Describe a fitness test for someone preparing to run in a 100m event. [5]
- Set a pair of cones 30m apart [1]
- Start from a stationary position behind the starting line [1]
- While being timed, run as fast as possible to the other cone [1]
- You have 2 attempts. Best score is recorded. [1]
- Compare results to national average [1]
Coordination is important for a table tennis player. Describe a test for coordination.
- Use marking tape to mark a line 2m from a wall [1]
- Stand behind the mark [1]
- Throw the ball underhand with your left hand, and catch with your right. [1]
- Repeat this action with your right hand and continue throwing the ball for 30s [1]
- Compare results with national average. [1]
Give the full meaning of the acronym SPORT.
- Specificity
- Progressive Overload
- Tedium
- Reversibility.
What are the principles of overload? Give a brief explanation of each.
Frequency - How often you train.
Intensity - How hard you train.
Time - How long you train for.
Type - Specific method of training.
What is your aerobic training zone?
- The ability to work aerobically at 60-80% of MHR.
What is your anaerobic training zone?
- The ability to work anaerobically at 80-90% of your MHR.
How do you calculate your MHR?
220 - Your Age
