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Btec Sport > Components of fitness > Flashcards

Components of fitness Flashcards

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1
Q

what are the physical components of fitness

A 
Muscular endurance
Aerobic endurance 
Speed
muscular strength 
Flexibility
Body composition
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2
Q

What are the skill components of fitness

A 
Agility
Balance
Reaction time
Power
Co-ordination
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3
Q

Definition of muscular endurance

A

The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.

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4
Q

Definition of aerobic endurnce

A

The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.

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5
Q

Definition of speed

A

Distance divided by the time taken. Speed is measured in metres per second (m/s). The faster an athlete runs over a given distance, the greater their speed

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6
Q

Definition of muscular strength

A

The maximum force (in kg or N) that can be generated by a muscle or muscle group.

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7
Q

Definition of flexibility

A

Having an adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.

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8
Q

Definition of body composition

A

the relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.

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9
Q

Definition of agility

A

The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.

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10
Q

Definition of balance

A

The ability to maintain centre of mass over a base of support

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11
Q

Definition of reaction time

A

the time taken for a sports performer to respond to a stimulus and the initiation of their response.

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12
Q

Definition of power

A

The product of strength and speed expressed as the work done in a unit of time.

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13
Q

Definition of Co-ordination

A

The smooth flow of movement needed to perform a motor task efficiently and accurately.

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14
Q

What are the three types of speed

A 
Acceleration speed (30 meters)
pure speed (60 meters)
Speed endurance (short recovery)
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15
Q

what are the two types of balance

A

static (headstand)

Dynamic (Cartwheel)

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16
Q

what are the basic principles of fitness

A 
FITT
frequency
Intensity
Time
Type
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17
Q

what does frequency mean

A

How often an athlete trains over a week

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18
Q

what does intensity mean

A

how hard an athlete trains

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19
Q

what does time mean

A

How long each training session must last in order to be of any benefit

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20
Q

what does type mean

A

Type of training of which you perform

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21
Q

what are the 7 additional principles

A 
progressive overload
specificity
individual need/differences
adaptation
reversibility
variation
rest and recovery
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22
Q

what does progressive overload mean

A

gradually increasing the amount of work to gain fitness without risk of injury

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23
Q

what does specificity mean

A

matching training to the requirements of an activity

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24
Q

what does individual needs/differences mean

A

matching training to the requirements of an individual

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25
Q

what does adapation mean

A

the process of the body getting used to a particular exercise or training through exposure

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26
Q

what does reversibility mean

A

your fitness levels can change all the time and can go down if stop training

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27
Q

what does variation mean

A

over a period of time minor changes in the training program will improve sports performance

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28
Q

what does rest and recovery mean

A

rest- the day you do not train

recovery- the time required to repair damage to the body

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29
Q

What are the four types of training for aerobic endurance

A

Continuous
Fartlek
Interval
Circuit

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30
Q

Advantages of continuous

A

No Equipment needed
Easy to carry out
Training can be sport specific
Good for aerobic endurance

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31
Q

Disadvantages of continuous training

A

Can be boring
Risk of injury
Only develops aerobic endurance

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32
Q

Advantages of Fartlek

A

Can be sport specific
Easy to carry out
Performer can control the intensity
Adds variety to training

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33
Q

disadvantages of Fartlek

A

Needs to monitor training to ensure performer keeps up intensity
Performer needs good discipline

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34
Q

Advantages of interval

A

Easy to measure progress and improvement
Mix aerobic and anaerobic exercise
Easy to see when not trying
Easy to carry out

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35
Q

Disadvantages of interval

A

Can be boring
Difficult to keep going
Requires a certain level of intensity

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36
Q

Advantages of circuit training

A 
Develops strength and endurance 
Appropriate for all sports 
Can be adjusted to suit age, fitness 
Exercises are simple 
A wide range of exercises to select what suits you.
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37
Q

Disadvantages of Circuit training

A

Requires a lot of equipment
Need space to set up the circuit
Can only be used in appropriate places
Health and safety monitoring

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38
Q

what components of fitness are used in continuous

A

Aerobic endurance

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39
Q

what components of fitness are used in Fartlek

A

Aerobic endurance

Speed

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40
Q

what components of fitness are used in interval

A

Aerobic endurance

Anaerobic power

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41
Q

what components of fitness are used in Circuit

A

Any component can be used as it can be changed for each

42
Q

How can FITT principles be applied to continuous

A

F-
I-
T-
T-

43
Q

How can FITT principles be applied to Fartlek

A

F-
I-
T-
T-

44
Q

How can FITT principles be applied to Interval

A

F-
I-
T-
T-

45
Q

How can FITT principles be applied to Circuit

A

F-
I-
T-
T-

46
Q

How can intensity be measured during exercise

A

RPE/Borg scale

heart rate

47
Q

What is heart rate measured in

A

Bpm

48
Q

How do we calculate HR max

A

220 - athletes age

49
Q

how do you calculate an individuals aerobic training zone

A

60-85% of HR max

50
Q

What benefits do athletes get from working in their aerobic training zone

A

develops their aerobic endurance

51
Q

Explain how the borg scale works

A

used to measure how hard an athlete feels they are working

52
Q

What can the borg scale also be known as

A

RPE

53
Q

Disadvantages using the borg scale

A

athletes can lie about how hard they are working

54
Q

How can you calculate HR by using borg/RPE scale

A

RPE x 10

55
Q

What types of training would have high intensity?

A

circuit
Fartlek
interval

56
Q

What types of training would have low intensity?

A

continuous

57
Q

how do you develop flexibility

A

Static
balistic
propioceptive neuromuscular facilation PNF

58
Q

What are the three types of flexibility training?

A

static
balistic
PNF

59
Q

What is static stretching?

A

helps reduce the risk of injury

60
Q

What are the two types of static stretching?

A

Active

passive

61
Q

Which sports performers require a high level of flexibility?

A

Gymnast

Athlete

62
Q

What are the advantages and disadvantages of static stretching?

A 
Advantages
easy, low risk of injury, simple, anyone can do it 
Disadvantages
not best for warm up 
not the best for all muscles
63
Q

What is ballistic stretching?

A

uses force of limb movement, fast and jerky

64
Q

What are the advantages and disadvantages of ballistic stretching?

A

advantages
sport specific, allows muscles to be stretched beyond normal range
disadvantages
risk of injury, not effective for all muscles, performed incorectly

65
Q

What is Proprioceptive Neuromuscular Facilitation (PNF)

A

form of passive stretching using a partner, used in rehab programs

66
Q

What are the advantages and disadvantages of PNF stretching?

A

advantages
increase flexibility, used in rehab
disadvantages
must be carried out by specialist, risk of overstretching

67
Q

What is plyometric training?

A

used to develop sport specific skills and explosive power, speed and strength

68
Q

what is Eccentric contraction

A

muscle lengthens

69
Q

what is Concentric contraction

A

muscle shortens

70
Q

What components of fitness does plyometric training develop?

A

muscle endurance

anaerobic power

71
Q

Who would use plyometric training? (Sporting example)

A

sprinters

hurdlers

72
Q

What are the advantages and disadvantages of Plyometric training?

A

advantages
can be adapted, improve speed and power
disadvantages
cause injury, not for young athletes must be performed on suitable surfaces

73
Q

What TWO types of training develop strength, muscular endurance and power?

A

circuit

free weights

74
Q

What is circuit training?

A

different stations developing muscle endurance and power

75
Q

What are the advantages and disadvantages of circuit training?

A

advantages
can be adapted, carried out with little equipment, keeps athletes motivated
disadvantages
specialist equipment, large space need to to set up

76
Q

What does the word rep mean?

A

number of times a weight is lifted

77
Q

What does the word set mean?

A

number of times reps are done

78
Q

How would a performer develop strength using weights?

A

working at 90% of 1 rep max with 6 reps

79
Q

How would a performer develop muscular endurance using weight?

A

working at 50-60% of 1 rep max 20 reps

80
Q

What is elastic strength and how could a sports performer develop their elastic endurance?

A

75% of 1 rep max with 12 reps

81
Q

how would you test muscular strength

A

grip dynamometer

82
Q

how would you test aerobic endurance

A

forestry step

multistage fitness test

83
Q

how would you test body composition

A

BIA, BMI and skinfold

84
Q

how would you test muscular endurance

A

1 minute press up

1 minute sit up

85
Q

how would you test flexibility

A

sit and reach

86
Q

method of sit and reach

A

remove shoes
sit with legs flat
reach and hold for 3 seconds

87
Q

how would you test speed

A

35 m sprint

88
Q

how would you test agility

A

illinois agility test

89
Q

how would you test anaerobic power

A

vertical jump

90
Q

method of forestry step

A

step on time to beat

91
Q

method of 35m sprint

A

sprint 35 meters

92
Q

method of illinois agility test

A

run around the cones

93
Q

method of vertical jump

A

jump

94
Q

what is the unit of measurement for forestry step test

A

ml/kg/m

95
Q

what is the unit of measurement for 35m sprint

A

seconds

96
Q

what is the unit of measurement for illinois agility test

A

seconds

97
Q

what is the unit of measurement for vertical jump

A

kgm/s

98
Q

how do you interpret results for forestry step test

A

normative table

99
Q

how do you interpret results for 35 m sprint

A

normative table

100
Q

how do you interpret results for illinois agility test

A

normative table

101
Q

how do you interpret results for vertical jump

A

lewis monogram

Btec Sport (1 decks)

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