End Of Year Test Flashcards
What is the training zone?
60%-80% of max heart rate
Continuous training
Working at a steady pace for A long period of time (20 minutes +)
Interval training
Periods of hard work followed by rest
Circuit training
A number of various exercises that you complete for a set amount of time
What is the FITT principle?
Frequency - how often you exercise
Intensity - how hard you exercise
Time - how long you exercise
Type - the method of training
What is the rating of perceived exertion? (RPE)
It is a scale from 6-20 and is used to monitor exercise intensity. 6 means no exertion and 20 is as much as you can
Aerobic endurance/ cardiovascular fitness
The ability of the heart and muscules to supply nutrients and oxygen to the working muscles during a sustained physical activity
Eg. Long distance running,
Muscular endurance
The ability of a muscle to continue contracting over a sustained period of time against a light to moderate load like body weight
Eg. Rowing, cycling
Flexibility
Having a good range of movement at all joints
Eg. Gymnastics, athletics
Speed
The ability to move body parts quickly
Eg. Badminton, netball, sprinting
Muscular strength
The maximum force a muscular or a group of muscles can produce
Eg. Shot put
Agility
The ability to change direction quickly without losing balance
Eg. Football, tennis
Balance
the ability to maintain centre of mass over a base of support. Static balance- holding a position still
Dynamic balance- maintaining balance whilst moving
Eg. Dance
Co-ordination
The smooth flow of movement needed to perform tasks effectively and accurately
Eg. Rounders
Power
Combination of speed and strength
Eg. Athletics , cycling
