chapters 5-7 Flashcards
force equation
force = mass x acceleration
three classes of levers
fulcrum, resistance, effort.
define fulcrum
a fixed point about which the lever can turn sometimes referred to as the axis or pivot
define resistance
the load or weight that the lever must move.
define effort
the amount of force required to move the load
physical health and well being
being well in the body and free from injury and illness
mental health and well being
feeling well in the mind, with a positive outlook and a sense of your own value
social health and well being
a positive sense of involvement with family, friends and others in the community
aspects of well being
having a healthy diet, taking regular exercise and feeling physically fit, feeling good about yourself, spending time with family or friends.
aspects of mental health
high self-esteem, feeling motivated, being able to cope with stress and emotions
aspects of social health
friendships, confidence with people, feeling valued, getting support and motivation from others.
define fitness
the ability to meet all demands of the environment
carbohydrates function
provide body’s main source of fuel, needed for physical activity. takes 55% of our energy intake
source of carbohydrates
fruits, bread, grains, starchy vegetables, rice, pasta.
fats function
supply a highly concentrated source of energy that you can store in your body for later use. takes 30% of our energy intake
source of fats
red meats, butter, cooking oils, cheese, bacon
protein function
help body cells grow, repair cells and muscle tissue. Takes 15% of our energy intake
water function
transports nutrients to cells, assists in removing waste products from the body, helps maintain body temperature.
define health-related components of fitness
components of physical fitness directly related to good health and meeting the demands of everyday life.
six components of health-related fitness
cardiovascular endurance, flexibility, muscular endurance, power, speed, strength.
define skill-related components of fitness
components of physical fitness that focus on skills and abilities needed to perform successfully in sporting situations
four components of skill-related fitness
Agility, balance, coordination, reaction
fitness test for cardiovascular endurance
multi-staged fitness test(bleep) or 12-minute cooper run
fitness test for flexibility
sit and reach test
fitness test for muscular endurance
multi-staged abdominal curl conditioning test
fitness test for power
vertical jump test
fitness test for speed
30-meter sprint test
fitness test for strength
hand grip dynamometer test
fitness test for agility
Illinois agility test
fitness test for balance
standing stork test
fitness test for coordination
Anderson wall toss coordination test
fitness test for reaction time
ruler drop test
vo2 max
the volume of oxygen that can be consumed while exercising at a maximum capacity
factors affecting vo2 max
age, gender, genetics, lifestyle, training.
the five principles of training (SPORT)
Specificity, progression, overload, reversibility, tedium
principles of overload (FITT)
Frequency, intensity, time, type(method of training)
methods of fitness
PAGE 132 AND 133 OF TEXTBOOK
reasons for carrying out high altitude training
increase red blood cell count.
Improve your endurance during intense exercise.
increase your aerobic capacity, lactic acid tolerance, and oxygen flow to your muscles.
To prevent altitude sickness
physiological benefits of warm-ups
raises body temperature and heart rate
increases blood flow to the muscles
stretches the muscles and gets them ready for action
gets joints moving and increases range of motion
gives practice in skills and techniques to be used inactivity
Psychological Benefits of Warm-ups
focuses the mind on the exercise
helps prepare mentally for competition
Physiological benefits of Cool-down
helps reduce the oxygen debt and clear and lactic acid in the muscles
Allows heart rate and blood flow to reduce gradually to normal levels
gentle stretching reduces muscle soreness and stiffness later
reduces the risk of injury
Psychological benefits of Cool-down
gives time for the performer to calm down
helps transition to less physical daily activities
offers the chance to reflect on performance
structure of warm-up
Pulse raiser ➡ Dynamic stretches ➡ skill familiarisation
structure of cool-down
gradual decrease in pulse ➡ static stretches
