Chapter 3 - Physical Training Flashcards
What is the definition for health?
A state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity
What is the definition for fitness?
The ability to cope with the demands of the environments
What are the 10 components of fitness?
Agility
Balance
Cardio-vascular Endurance
Coordination
Flexibility
Muscular Endurance
Power
Reaction Time
Strength
Speed
What is agility?
The ability to move and change direction quickly, at speed while maintaining control
What is balance?
The ability to keep the body stable by maintaining the centre of mass over the base of support
What is cardiovascular endurance?
The ability of the heart and lungs to supply oxygen to the working muscles
What is coordination?
The ability to use two or more different parts of the body together smoothly and efficiently
What is flexibility?
The range of movement possible at a joint
What is muscular endurance?
Ability of muscles or muscle groups to undergo repeated contractions avoiding fatigue
What is power?
It is the product of strength and speed
POWER = STRENGTH x SPEED
What is reaction time?
The time taken to start responding to a stimulus. The time between the initiation of the stimulus and the performer starting to respond.
What is speed?
The maximum rate at which an individual is able to perform a movement in a period of time
What are the 4 types of strength?
Dynamic
Static
Maximal
Explosive
What is dynamic strength?
The amount of force that can be exerted repeatedly by a muscle
What is static strength?
Amount of force exerted on an object you cannot move and the body is held in a stationary position
What is maximal strength?
The greatest force that is possible in a single muscle contraction
What is explosive strength?
The amount of force exerted in one quick muscle contraction closely linked to power
What are the principles of training?
S - Specificity - Making the training specific to the sport
PO - Progressive Overload - Gradually increasing FITT levels
R - Reversibility - Fitness levels are lost when you stop training
T - Tedium - The boredom that can occur from the training
What are the principles of overload?
F - Frequency - How often you train
I - Intensity - How hard you train
T - Time - How long you train for
T - Type - The specific method of training
What is the test for agility?
Illinois Agility Test
What is the test for balance?
Stork Balance Test
What is the test for agility?
What is the test for cardio-vascular endurance?
Multi-stage fitness test
What is the test for coordination?
Wall Toss Test
What is the test for flexibility?
Sit and Reach test
What is the test for muscular endurance?
Sit-up Bleep Test
What is the test for power?
Vertical Jumps Test
What is the test for reaction time?
Ruler Drop Test
What is the test for maximal strength?
One Rep Max Test
What is the test for strength?
Handgrip Dynamometer Test
What is the test for speed?
30 Metre Sprint Test
What are the 8 types of training?
Circuit Training
Continuous Training
Interval Training
Fartlek Training
Static Stretching
Weight Training
Plyometric Training
High Altitude Training
What do warm ups involve?
Pulse Raising
Stretching (static and dynamic)
Skill Practice
Mental Preparation
What do cool downs involve?
Pulse Lowering
Stretching
What are the 3 parts of training seasons?
Pre-season/Preparation
Competitive/playing season
Post-season/after season
