Chapter 6 - Health and Wellbeing Flashcards
Definition of: Cardiovascular Endurance
Health Related Component.
Allows you to work for long periods of time with the lungs, heart and blood working efficiently to supply oxygen to the muscles
Definition of: Flexibility
Health Related Component.
Is the range of movement around a joint
Definition of: Muscular Endurance
Health Related Component.
Is the ability of your muscles to work continuously without getting tired
Definition of: Power
Health Related Component.
It refers to being able to perform strength movements at speed
Definition of: Speed
Health Related Component.
Is the ability to perform a movement quickly over a distance
Definition of: Stength
Health Related Component.
Is the ability to exert the maximum amount of force in one go
Definition of: Agility
Skill Related Components.
The ability to change the body position quickly under control
Definition of: Balance
Skill Related Components.
Being able to maintain a position, either static or dynamic
Definition of: Coordination
Skill Related Components.
The ability to use two or more body parts at the same time
Definition of: Reaction
Skill Related Component.
The time it takes to respond to a stimulus
Test Protocol
The correct procedure for carrying out a test
Valid (Fitness Testing)
The test succeeds in measuring what it sets out to measure
Cooper Run
CoF:
Description:
CoF: Cardiovascular Endurance
Description: Run/walk as far as you can in 12 minutes
Multi Stage Fitness Test (Beep)
CoF:
Description:
CoF: Cardiovascular Endurance
Description: 20m measured out, run on the beeps
Sit and Reach Test
CoF:
Description:
CoF: Flexibility
Description: Sit on the floor with your legs fully extended and see how far down them you can reach with your arms fully extended
Multi Stage Abdominal Conditional Test
CoF:
Description:
CoF: Muscular Endurance
Description: Do as many situps as you can is 30 seconds
Vertical Jump Test
CoF:
Description:
CoF: Power
Description: Jump as high as you can
30m Sprint
CoF:
Description:
CoF: Speed
Description: Run 30m as fast as you can
One-Repetition Maximum Test
CoF:
Description:
CoF: Strength
Description: A measure of the greatest weight that you can lift with one repetition
Hand Grip Dyamometer
CoF:
Description:
CoF: Strength
Description: Squeeze the Dyamometer to meauser grip strength
Illinois Agility Run
CoF:
Description:
CoF: Agility
Description: The weavy run thing
Stork Stand Test
CoF:
Description:
CoF: Balance
Description: Stand on 1 leg and place the other leg on the side of your leg, place your hands on your hips. See how long you can balance for.
Anderson Wall Toss Test
CoF:
Description:
CoF: Coordination
Description: Stand 2m from the wall, throw a tennis ball at it with 1 hand and catch with the other, see how many times you can do it in 30s
Metre-Rule Drop
CoF:
Description:
CoF: Reaction
Description: Get someone to drop a ruler from above your hand, you try to catch it with fingers on either side, you measure the reaction by the reading of cm/inches at the point of your fingers.
What are sources of protein?
Animal products: meat, fish, dairy
Plants: lentils, nuts, seeds
Protein supplements and shakes
What is a source of carbohydrates?
Simple carbohydrates: sugar, glucose, fructose, energy gels
Complex carbohydrates: bread, pasta, rice, potatoes
What are some different sources of fats?
Monounsaturated: olive oil, avocados
Polyunsaturated: oils fish, nuts, sunflower oil, soya beans
Saturated: full-fat dairy, fatty meats
Trans fats: many snack foods
What are sources of vitamins?
Vitamin A: dairy, oily fish, yellow fruit
Vitamin B: vegetables, wholegrain, cereals
Vitamin C: citrus fruits, broccoli, sprouts
Vitamin D: oily fish, eggs, fortified cereals
What are sources of minerals?
Calcium: milk, canned fish, broccoli
Iron: watercress, brown rice, meat
Zinc: shellfish, cheese, wheatgerm
Potassium: fruit, pulses, white meat
