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BTEC First Sport > Exam > Flashcards

Exam Flashcards

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Sports Trivia flashcards
1
Q

35 metre sprint

A

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

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2
Q

Acceleration sprint

A

Increasing the pace over a short distance until sprinting.

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3
Q

Accelerative speed

A

Sprints up to 30m

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4
Q

Aerobic Endurance

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

Muscular Endurance

A

When a muscle can continue contracting over a period of time against a light to moderate fixed load.

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6
Q

Muscular Strength

A

The maximum force that can be generated by a muscle/muscle group.

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7
Q

Flexibility

A

Having an adequate range of movement of all joints in the body.

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8
Q

Speed

A

How fast something is

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9
Q

Body composition

A

The ratio of fat mass to fat free mass in the body.

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10
Q

Cardiorespiratory system

A

Moves blood around the body: Blood; blood vessels; heart

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11
Q

Respiratory system

A

Moves air in and out of the body: Airways and lungs.

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12
Q

Physical Fitness

A

Aerobic endurance; muscular endurance; muscular strength;speed; flexibility and body composition

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13
Q

Balance

A

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

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14
Q

Static Balance

A

Where the performer is still e.g handstand

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15
Q

Dynamic balance

A

Where the performer is moving e.g cartwheel

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16
Q

Power

A

The result of strength and speed e.g power to kick a football

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17
Q

Agility

A

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

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18
Q

Coordination

A

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

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19
Q

Reaction Time

A

The time that it takes for a sports performer to respond to a stimulus and initiate their response.

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20
Q

Warm up: Gentle excercise

A

Increases the heart rate and gets muscles moving e.g jogging

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21
Q

Warm up: Stretching

A

Gets the full range of movement needed

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22
Q

Cool Down: Gentle excercise

A

Decreases the heart rate

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23
Q

Cool Down: Stretching

A

Stops the muscles becoming stiff and sore

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24
Q

Static Stretching

A

When you stretch a muscle and hold it in one position

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25
Q

Static Stretching:Active

A

You use your own muscles to hold the stretch position

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26
Q

Static stretching: Passive

A

Where you use someone else or a piece of equipment to help you hold the stretch position.

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27
Q

Ballistic Stretching

A

When you make fast bounce movements to stretch your muscles

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28
Q

PNF Stretching

A

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.

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29
Q

The Borg Scale

A

A measure of exercise intensity

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30
Q

Free weights

A

Improve muscular strength and muscular endurance

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31
Q

Free Weights:Core excercises

A

These work at muscles that make the spine and pelvis stable e.g squats

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32
Q

Free Weights: Assistance excercises

A

These work at muscles that are specific to a sport or excercise e.g bicep curls

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33
Q

Rep

A

One specific movement or exercise e.g one bicep curl

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34
Q

Sets

A

The number of reps you do without rest

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35
Q

Maximum strength

A

High loads and low reps 90% 1RM

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36
Q

Strength endurance

A

Low loads and high reps

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37
Q

Elastic Strength

A

Medium loads and medium reps

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38
Q

Endomorph

A

Wide hips narrow shoulder high percentage of fat

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39
Q

Ectomorph

A

narrow shoulders and narrow hips low percentage of body fat

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40
Q

Mesomorph

A

compact and muscular

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41
Q

Circuit Training

A

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

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42
Q

Plyometrics

A

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.

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43
Q

Working muscles lengthen

A

eccentric

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44
Q

Working muscle shorten

A

Concentric

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45
Q

Aerobic Endurance training

A

Continuous training/fartlek training/interval training/circuit training

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46
Q

Continuous Training

A

Where you keep doing the same exercise without having a rest lasting for 30 minutes or longer at a moderate intensity.

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47
Q

Fartlek Training

A

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.

48
Q

Interval Training

A

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.

49
Q

VO2 max

A

The maximum amount of oxygen uptake

50
Q

Hollow Sprints

A

More than one sprint with a walk or jog in between called a hollow period.

51
Q

Hill sprints

A

Where you increase the pace whilst running uphill

52
Q

Resistance Drills

A

Where you increase the pace whilst being held back by a resistance band.

53
Q

You can make acceleration sprints harder by doing:

A

Hill sprints/resistance drills

54
Q

Additional training principle

A

Variation/progressive overload/adaptation/reversibility/rest and recovery

55
Q

Variation

A

Having different activities in a training plan

56
Q

Progressive Overload

A

In order to progress training needs to be demanding enough to cause the body to adapt improving performances.

57
Q

Reversibility

A

If training stops or the intensity of the training is not sufficient to cause adaptation training effects are reversed.

58
Q

Adaptation

A

How the body reacts to training loads by increasing its ability to cope with those loads.

59
Q

Reliable test

A

If the sports performer gets the same results when they repeat the test under the same conditions.

60
Q

Valid test

A

If it measures what its supposed to measure

61
Q

Informed Consent

A

When a sports performer is told what a test involves

62
Q

Reasons for a fitness test

A

To find out the sports performers baseline fitness level/ To find out if the training programme is working

63
Q

Multi-Stage Fitness test

A

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.

64
Q

Forestry Step Test

A

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.

65
Q

Muscular endurance test

A

One minute sit up/press up test

66
Q

One minute press up test

A

Measures muscular endurance of the upper body. The sports performer does as many press ups as they can in one minute.

67
Q

Bad technique can affect the reliability

A

Only measures muscular endurance of upper body and so is not a valid test of muscular endurance overall.

68
Q

One minute sit up test

A

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.

69
Q

Illinois Agility Run Test

A

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

70
Q

Flexibility and strength test

A

Sit and reach/grip dynamometer test

71
Q

Sit and Reach test

A

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.

72
Q

Power testing

A

Vertical jump test

73
Q

Vertical jump test

A

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.

74
Q

Power Unit

A

kgm/s

75
Q

Body Composition tests

A

BMI/ BIA/skinfold testing

76
Q

Body Mass Index (BMI)

A

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

77
Q

Bioelectrical Impedence analysis

A

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.

78
Q

Skinfold testing

A

Estimates the percentage of body fat and uses skinfold callipers. Using the wrong test sights can affect the reliability.

79
Q

Skinfold Testing:Women

A

Tricep/suprailiac/thigh

80
Q

Skinfold Testing:Men

A

Chest diagonal fold/ abdominal/thigh vertical

81
Q

Reps

A

One complete movement of exercise.eg. High load and low reps

82
Q

Sets

A

How often you complete a group of set without stopping

83
Q

Frequency

A

How many times you train

84
Q

Intensity

A

How hard you train.

85
Q

Time

A

How long you train.

86
Q

Type

A

How vary you train.

87
Q

Target zone

A

Range of heart value an individual should work within in order for training intensity to be effective.

88
Q

Calculated target zone

A

220-age=maxHR

89
Q

Progressive overload

A

When an athlete keep working hard to ensure they continue to gain fitness. This intensity is called…

90
Q

Specificity

A

Any fitness gain will be specific to the muscles which training is applied. Making sure training is specific to the sport.

91
Q

Individual differences

A

Designed to meet personal training goals and needs

92
Q

Adaptation

A

This is where the body changes to cope with extra loads and stresses applied by training.

93
Q

Reversibility

A

If training stops or intensity is reduced then the training effects are reversed and the body will return to its previous fitness level.

94
Q

Variation

A

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.

95
Q

Rest and recovery

A

At least one day a week to rest; to give the body time to adapt to the training.

96
Q

Energy efficient zone

A

60%-70%

97
Q

Aerobic zone

A

70%-80%

98
Q

Anaerobic zone

A

80%-90%

99
Q

Red line zone

A

90%-100%

100
Q

Borg scale

A

Rate of perceived exertion

101
Q

Passive stretching

A

Using outside assistance to achieve a stretch. Assistance could be your body weight; strap; gravity or another person.

102
Q

Active stretching

A

Holding a certain position for a certain amount of time. Using yourself

103
Q

Static flexibility

A

Active and passive stretches

104
Q

PNF

A

increases range of motion. People in rehab uses this to stretch and flex their muscle

105
Q

Ballistic training

A

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.

106
Q

Interval training

A

Allows time to rest; improve speed and recovery time.

107
Q

Continuous training

A

Need to be continuously moving without rest

108
Q

Fartlek training

A

Run without stopping .Run for 30sec then jog for 30sec. Then repeat.

109
Q

Speed training

A

increase speed. Speed;walk;speed;walk. Eg hollow sprint

110
Q

Acceleration sprint

A

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.

111
Q

Plyometrics

A

Increases speed and strength to get power.

112
Q

Circuit

A

Improve mobility; strength and stamina

113
Q

Resting heart rate

A

The rate at which you are not working or being active.

114
Q

Working heart rate

A

The rate at which you are physically active and moving.

115
Q

Maximum heart rate

A

The maximum rate your heart can work out.

BTEC First Sport (1 decks)

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