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pe > chapter 7: preperation and training methods > Flashcards

chapter 7: preperation and training methods Flashcards

1
Q

what are the 6 components of physical fitness

A

muscular endurance
aerobic endurance
strength
speed
flexibility
body composition

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2
Q

what are fitness tests for muscular endurance

A

multi-stage abdominal test
maximum chin up test

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3
Q

what are fitness tests for aerobic endurance

A

VO2 max
yo-yo run test
PWC170

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4
Q

what are fitness tests for strength

A

grip dynamometer
one rep max

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5
Q

what are fitness tests for speed

A

30m sprint test

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6
Q

what are fitness tests for flexibility

A

sit and reach
trunk flexion test

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7
Q

what are fitness tests for body composition

A

skinfold measurements
grip callipers
scales
bioelectrical independence analysis
underwater weighing

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8
Q

what are the types of strength

A

static
explosive/dynamic
elastic/plyometric

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9
Q

which of the components of fitness are aerobic

A

muscular endurance
aerobic endurance
flexibility

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10
Q

what is an isometric contraction

A

when a muscle contracts, the muscle does not change length

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11
Q

what is an isotonic contraction

A

when a muscle contracts, it changes length - either lengthens or shortens

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12
Q

what is an eccentric contraction and give 2 examples

A

an isotonic contraction where the muscle lengthens, usually during the downwards (breaking) phase of a movement. e.g quadriceps on downwards phase of squat, bicep brachii on downwards phase of bicep curl

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13
Q

what is a concentric contraction and give 2 examples

A

a type of isotonic contraction where the muscle shortened when contracted, usually in the upwards phase of a movement. e.g. bicep brachii in upwards phase of bicep curl, quadriceps in upwards phase of a squat

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14
Q

what is hypertrophy

A

gradual improvement/strengthening of a component of fitness through training

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15
Q

what is mitochondria

A

the powerhouse of the cell which is necessary for creating ATP for energy

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16
Q

what is the function of myoglobin

A

it brings in the oxygen needed for the process of making energy and transports oxygen within the muscle fibres and improves the aerobic capacity of muscles

17
Q

what is VO2 max

A

the max volume of O2 that can be utilised in one minute, the max rate at which O2 can be used

18
Q

what is RPE

A

rate of perceived exertion: how the athlete feels on a scale of 1-20 (for VO2 max)

19
Q

what is candence

A

the number of pedals a cyclist does per minute

20
Q

describe the yo-yo run test

A

the athlete runs at different intensities to test their stamina

21
Q

describe the PWC170 test

A

athlete warms up for 10 mins
athlete cycles for 6 mins - here they maintain a heart beat of between 120-140 bpm
following a 10 min rest, athlete cycles for another 6 mins, this time maintaining a heart rate of between 150-170 bpm

22
Q

what does the VO2 max test measure

A

the size of engine
efficiency of engine
measures how much oxygen can be delivered to the working muscles
blood lactate
heart rate
how efficient the player can provide energy to working muscles
RPE 1-20

23
Q

what is the definition of muscular endurance

A

the ability of a muscle/muscle group to sustain REPEATED CONTRACTIONS over time sufficient enough to cause muscle fatigue

24
Q

what is the definition of aerobic endurance

A

the ability to provide and sustain vigorous total body activity aerobically

25
Q

what is the definition of strength

A

the maximum force exerted by a specific muscle/muscle group during a single maximum muscle contraction (one rep max)

26
Q

what is the definition of speed

A

the maximum rate at which a person is able to move their body

27
Q

what is the definition of flexibility

A

the ability to move a joint through its complete range of movement

28
Q

what is the definition of body composition

A

the relative percentage of muscle, fat and bone

29
Q

what are slow twitch fibres for

A

endurance activities. e.g. muscular endurance and aerobic endurance

30
Q

what are fast twitch fibres for - type lla

A

these fibres are for fast movements - but do not support explosive movements. e.g. muscular endurance

31
Q

what are fast twitch fibres for - type llx

A

these are for explosive movements. usually for anaerobic exercises e.g. strength and speed

32
Q

what does PWC from PWC170 mean

A

physical work capacity

33
Q

how can body composition be improved

A

by having a balanced diet, consideration of energy balance and a weight control program

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