Exam Flashcards
35 metre sprint
A fitness test used to measure speed in which the sports performer runs as fast as they can over 35 m. You need a tape meausre tape and a stopwatch. If the reaction of the person stopping the stopwatch is slow its less reliable and its a less valid test of speed for sports that dont involve running e.g swimming
Acceleration sprint
Increasing the pace over a short distance until sprinting.
Accelerative speed
Sprints up to 30m
Aerobic Endurance
The ability of the cardiorespiratory system to work efficiently supplying nutrients and oxygen to working muscles during sustained physical activity.
Muscular Endurance
When a muscle can continue contracting over a period of time against a light to moderate fixed load.
Muscular Strength
The maximum force that can be generated by a muscle/muscle group.
Flexibility
Having an adequate range of movement of all joints in the body.
Speed
How fast something is
Body composition
The ratio of fat mass to fat free mass in the body.
Cardiorespiratory system
Moves blood around the body: Blood; blood vessels; heart
Respiratory system
Moves air in and out of the body: Airways and lungs.
Physical Fitness
Aerobic endurance; muscular endurance; muscular strength;speed; flexibility and body composition
Balance
The ability to maintain centre of mass over a base of support
Static Balance
Where the performer is still e.g handstand
Dynamic balance
Where the performer is moving e.g cartwheel
Power
The result of strength and speed e.g power to kick a football
Agility
The ability of the sports performer to move quickly and precisely change direction without losing balance or time.
Coordination
The smooth flow of movement needed to perform a motor task efficiently and accurately.
Reaction Time
The time that it takes for a sports performer to respond to a stimulus and initiate their response.
Warm up: Gentle excercise
Increases the heart rate and gets muscles moving e.g jogging
Warm up: Stretching
Gets the full range of movement needed
Cool Down: Gentle excercise
Decreases the heart rate
Cool Down: Stretching
Stops the muscles becoming stiff and sore
Static Stretching
When you stretch a muscle and hold it in one position
Static Stretching:Active
You use your own muscles to hold the stretch position
Static stretching: Passive
Where you use someone else or a piece of equipment to help you hold the stretch position.
Ballistic Stretching
When you make fast bounce movements to stretch your muscles
PNF Stretching
When the stretch reflex is stopped meaning the muscle can be stretched further than its normal range. Develops mobility strength and flexibility and can be used to help people recover from injuries.
The Borg Scale
A measure of exercise intensity
Free weights
Improve muscular strength and muscular endurance
Free Weights:Core excercises
These work at muscles that make the spine and pelvis stable e.g squats
Free Weights: Assistance excercises
These work at muscles that are specific to a sport or excercise e.g bicep curls
Rep
One specific movement or exercise e.g one bicep curl
Sets
The number of reps you do without rest
Maximum strength
High loads and low reps 90% 1RM
Strength endurance
Low loads and high reps
Elastic Strength
Medium loads and medium reps
Endomorph
Wide hips narrow shoulder high percentage of fat
Ectomorph
narrow shoulders and narrow hips low percentage of body fat
Mesomorph
compact and muscular
Circuit Training
Develops muscular strength/power/muscular endurance You do different stations of exercises one after another changing between exercises for different muscles meaning the muscles dont get too tired
Plyometrics
Develops explosive power and muscular strength. The excercises specific to each sport using maximal force to enable you to lengthen and quickly shorten the muscles e.g lunging its used by sprinters and hurdlers and can make your muscles sore.
Working muscles lengthen
eccentric
Working muscle shorten
Concentric
Aerobic Endurance training
Continuous training/fartlek training/interval training/circuit training
Continuous Training
Where you keep doing the same exercise without having a rest lasting for 30 minutes or longer at a moderate intensity.
Fartlek Training
Involves changes in intensity with no rest periods. You can change the intensity by changing the speed e.g running fast for one part and slow for another part and changing the steepness of the ground e.g a flat road or hilly grass.
Interval Training
Where you have a period of high intensity work for 30 seconds to five minutes then a rest and recovery period. To develop aerobic endurance you need decrease the number of rest and recovery periods and increase the exercise intensity.
VO2 max
The maximum amount of oxygen uptake
Hollow Sprints
More than one sprint with a walk or jog in between called a hollow period.
Hill sprints
Where you increase the pace whilst running uphill
Resistance Drills
Where you increase the pace whilst being held back by a resistance band.
You can make acceleration sprints harder by doing:
Hill sprints/resistance drills
Additional training principle
Variation/progressive overload/adaptation/reversibility/rest and recovery
Variation
Having different activities in a training plan
Progressive Overload
In order to progress training needs to be demanding enough to cause the body to adapt improving performances.
Reversibility
If training stops or the intensity of the training is not sufficient to cause adaptation training effects are reversed.
Adaptation
How the body reacts to training loads by increasing its ability to cope with those loads.
Reliable test
If the sports performer gets the same results when they repeat the test under the same conditions.
Valid test
If it measures what its supposed to measure
Informed Consent
When a sports performer is told what a test involves
Reasons for a fitness test
To find out the sports performers baseline fitness level/ To find out if the training programme is working
Multi-Stage Fitness test
A fitness test used to measure aerobic endurance and predict VO2 max. the sports performer runs between two lines to a recording of time bleeps. You need a bleep test recording tape measure and tape.
Forestry Step Test
A fitness test used to measure aerobic endurance. The sports performer steps up and down on a box in time with a metronome. You need a metronome; a box and a stopwatch.
Muscular endurance test
One minute sit up/press up test
One minute press up test
Measures muscular endurance of the upper body. The sports performer does as many press ups as they can in one minute.
Bad technique can affect the reliability
Only measures muscular endurance of upper body and so is not a valid test of muscular endurance overall.
One minute sit up test
Measures the muscular endurance of the abdominal muscles. The sports performer does as many sit ups as they can in one minute. Bad technique affects reliability. It only meausres muscular endurance of the abdominals and so isnt valid for overall muscular endurance.
Illinois Agility Run Test
A fitness test used to measure speed and agility. The sports performer runs around a course as fast as they can. You need cones a stopwatch; a tape measure and tape. Weather affects the reliability its a less valid test of speed and agility for sports that don’t involve running e.g kayaking
Flexibility and strength test
Sit and reach/grip dynamometer test
Sit and Reach test
Measures the flexibility of the back and hamstring. The sports performer sits down and reaches as far forward as they can repeating this three times; you need a tape measure and a box. If the sports performer doesnt keep their legs straight they’ll get a better score making the results less reliable. Also if the sports performer doesnt warm up the results will be unreliable. It only measures the flexibility of the back and hamstring meaning its not a valid test for overall flexibility.
Power testing
Vertical jump test
Vertical jump test
Measures the anaerobic power of the leg muscles. The sports performer jumps as high as they can making a chalk mark; this is repeated three times. Reliability:Technique Validity:Only the power of leg muscles. Equipment:Scales chalk tape meausure and wall; this is repeated three times.
Power Unit
kgm/s
Body Composition tests
BMI/ BIA/skinfold testing
Body Mass Index (BMI)
Its a way of finding out if a person is an ideal weight and the equipment needed is scales and a tape measure. Body mass/height2. Reliability:Measurement accurate. Validity:Muscles means higher body mass/pregnant women
Bioelectrical Impedence analysis
It estimates a persons percentage of body fat and you need a BIA analyser and a mat. A small electric current passes through the body passing through fat free mass easily and fat less easilymeaning there is resistance; the less easily the current passes through the body the more fat there is. Its unreliable if the sports performer drinks more or less water.
Skinfold testing
Estimates the percentage of body fat and uses skinfold callipers. Using the wrong test sights can affect the reliability.
Skinfold Testing:Women
Tricep/suprailiac/thigh
Skinfold Testing:Men
Chest diagonal fold/ abdominal/thigh vertical
Reps
One complete movement of exercise.eg. High load and low reps
Sets
How often you complete a group of set without stopping
Frequency
How many times you train
Intensity
How hard you train.
Time
How long you train.
Type
How vary you train.
Target zone
Range of heart value an individual should work within in order for training intensity to be effective.
Calculated target zone
220-age=maxHR
Progressive overload
When an athlete keep working hard to ensure they continue to gain fitness. This intensity is called…
Specificity
Any fitness gain will be specific to the muscles which training is applied. Making sure training is specific to the sport.
Individual differences
Designed to meet personal training goals and needs
Adaptation
This is where the body changes to cope with extra loads and stresses applied by training.
Reversibility
If training stops or intensity is reduced then the training effects are reversed and the body will return to its previous fitness level.
Variation
It is important to include varieties of activities in the training otherwise they may become bored; which makes it difficult to maintain enjoyment and motivation.
Rest and recovery
At least one day a week to rest; to give the body time to adapt to the training.
Energy efficient zone
60%-70%
Aerobic zone
70%-80%
Anaerobic zone
80%-90%
Red line zone
90%-100%
Borg scale
Rate of perceived exertion
Passive stretching
Using outside assistance to achieve a stretch. Assistance could be your body weight; strap; gravity or another person.
Active stretching
Holding a certain position for a certain amount of time. Using yourself
Static flexibility
Active and passive stretches
PNF
increases range of motion. People in rehab uses this to stretch and flex their muscle
Ballistic training
Bouncing into (or out of) a stretched position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not useful as it can lead to injury.
Interval training
Allows time to rest; improve speed and recovery time.
Continuous training
Need to be continuously moving without rest
Fartlek training
Run without stopping .Run for 30sec then jog for 30sec. Then repeat.
Speed training
increase speed. Speed;walk;speed;walk. Eg hollow sprint
Acceleration sprint
Hill sprints and resistant sprinting. Start by walking then increase there pace until they are sprinting at full speed for a short period of time.
Plyometrics
Increases speed and strength to get power.
Circuit
Improve mobility; strength and stamina
Resting heart rate
The rate at which you are not working or being active.
Working heart rate
The rate at which you are physically active and moving.
Maximum heart rate
The maximum rate your heart can work out.
