Component 1: Physical training Flashcards
What is health?
A state of complete emotional, physical, and social well-being, and not merely the absence of disease and infirmity.
What is fitness?
The ability to meet the demands of the environment.
What is exercise?
A form of physical activity done to maintain or improve health and/or fitness.
What is performance?
How well a task is completed.
What is meant by the term sedentary?
Lacking in physical activity.
What is a hypokinetic disease?
A disease caused by a lack of physical activity.
How many components of fitness are there?
11
What is cardiovascular fitness?
The ability to work the body for a long period of time without tiring.
What is strength?
The amount of force a muscle can generate when it contracts to overcome a resistance.
What is muscular endurance?
The ability for voluntary muscles to work repeatedly without tiring.
What is flexibility?
The ability of your joints to move your joints through their full range of movement/ the range of movement at a joint.
What is body composition?
The % of body that is muscle, fat and bone.
What is agility?
How quickly you can change the direction of the body at speed whilst under control.
What is balance?
Your ability to keep the body steady when moving and when standing still.
What is coordination?
The ability to move two or more body parts together.
What is reaction time?
The amount of time it takes for your body to react to a stimulus.
What is speed?
The rate at which your body or part of your body is able to perform a movement.
What is power?
The ability to combine strength with speed to perform something.
What is the test for cardiovascular fitness?
12 minute cooper run
What is the test for strength?
Hand grip test.
What is the test for muscular endurance?
1 min press ups or sit ups
What is the test for flexibility?
Sit & reach test
What is the test for speed?
30m sprint
What are the principles of training?
Individual needs, specicfity, progressive overload, over training, rest, recovery, reversibility.
What is individual needs?
Training should match the needs of the individual/person
What is specificity?
Training should match the needs of the activity/sport
What is progressive overload?
The gradual increase of work done to increase fitness levels. Done through the principle FITT
What is meant by the acronym FITT?
Frequency, Intensity, Time, Type.
What is overtraining?
Happens when you train too hard without giving the body time to rest/recover/adapt.
What is reversibility?
When changes to fitness made as a result of training are lost or stop.
What is rest?
Time away from training.
What is recovery?
The time it takes for your body to adapt/repair.
What is your aerobic training threshold?
60-80% of your maximum heartrate.
What is your anaerobic training threshold?
80-90% of your maximum heart rate.
What are the 7 different methods of training?
Continuous, circuits, plyometric, weight, fartlek, interval, and fitness classes (yoga, aerobics, speed)
What are the long term effects of exercise on the musculoskeletal system?
Increased bone density, increased strength of ligaments and tendons, muscle hypertrophy.
What is meant by PARQ?
Physical activity readiness questionnaire.
What is a overuse injury?
An injury caused from a repeated action.
What are 5 ways to prevent injury?
Using the principles of training, warm ups and cool downs, wearing protective clothing, checking facilities/equipment, playing to the rules.
What are the injuries that may occur due to participating in sport?
Concussion, fractures, dislocations, sprains, torn cartilage, soft tissue injuries such as a strain, golfers/tennis elbow and abrasions/cuts and bruises.
What is meant by the acronym RICE?
Rest, Ice, Compression, Elevate.
What are the 8 PED’S & processes?
Anabolic steroids, stimulants, beta blockers, diuretics, Narcotic analgesics, peptide hormones/EPO, Human Growth hormone & blood doping.
What are the 4 processes of a warm up?
Prevent injury, improve performance, practise skills before event, mental preparation.
