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P.E > Fitness and training (P1) > Flashcards

Fitness and training (P1) Flashcards

1
Q

Define fitness

A

ability to meet or cope with demands of environment

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2
Q

Explain why a sportsperson may be fit but not healthy using an example

A

Fitness is the ability to meet or cope with demands of environment. The sportsperson could have cardiovascular endurance but not be socially, or mentally healthy. They might getting over anxious or are not able to make friends.

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3
Q

List the components of fitness

A

.Balance
.Reaction time
.Coordination
.Strength (maximal, dynamic, static)
.Power
.Speed
.Flexibility
.Agility
.Muscular endurance
.Cardiovascular endurance

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4
Q

What is speed?

A

The component of fitness that measures movement over a specific distance

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5
Q

Define agility

A

Thee ability to move direction quickly while still maintaining control

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6
Q

Define balance

A

Ability to hold centre of mass over the base of support

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7
Q

Define power

A

Ability to move muscles to produce strength at speed

power= strength x speed

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8
Q

Define coordination

A

Ability to use more than 1 body part at the same time

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9
Q

Define reaction time

A

Time taken for body to respond to a stimulus

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10
Q

Define muscular endurance

A

Ability of muscles to perform continuous contractions without fatigue

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11
Q

Define maximal strength

A

Largest force created in a single contraction

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12
Q

Define speed

A

Rate at which movement is performed over a certain distance

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13
Q

Define flexibility

A

Range of movement at a joint

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14
Q

Define static strength

A

Contracting a muscle without changing it’s length

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15
Q

Define cardiovascular endurance

A

Ability of cardiovascular system to carry oxygenated blood to the body and working muscles for a continuous period of time

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16
Q

Define dynamic strength

A

Performing repeated contractions over a long period of time

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17
Q

Give some reason for fitness testing

A

. Show strengths and weaknesses
. Shows improvement
.To adapt training programme to athlete’s needs
. Asses effectiveness of training program
.To compare fitness levels to national averages

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18
Q

List the limitations of fitness testing

A

.Many are not sport specific and do not represent skills performed in sport e.g vertical jump only shows power in legs
.Test may not replicate movement involved in sport e.g difference between legs for jumping and legs for rowing
.Do not replicate conditions pf competition e.g no uphills or changes of terrain for cross country

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19
Q

What fitness test is used for testing agility?

A

The illinois agility test

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20
Q

What fitness test is used to measure cardiovascular endurance? Describe method

A

The multi-staged fitness test
. 2 cones spread 20m apart
. Run in time with beeps
. Beeps get quicker
. Progressive test

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21
Q

What fitness test is used for reaction time?

A

Ruler drop test

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22
Q

Describe the method for the Illinois agility test

A

. Lie down on your stomach
. Run to the first cone 10 m away and back
. Run in and out of the cone that have 3.3m between them
. Run to 10m cone and back
. Measure with a stopwatch
8 cones

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23
Q

What test is used to measure muscular endurance?

A

The sit up bleep test

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24
Q

Describe method for the ruler drop test

A

. thumb around 0 on ruler without touching it
. When someone drops the ruler, catch it with dominant hand with your thumb and index finger

25
Q

Describe the method for the Stork balance test

A

. Take one shoe off your dominant foot
. Place hands on hip
. Lift on balls of foot
. Timed with a stopwatch

26
Q

What is the fitness test for balance?

A

The stork balance test

27
Q

What fitness test measures flexibility? Describe method

A

The sit and reach test
. Put your feet flat on board in a sitting position
. Reach up
. Hold for 3 seconds
. Measure
. Knees cannot bend

28
Q

What fitness test measures coordination

A

The wall toss test

29
Q

What fitness test measures power? Describe method

A

The vertical Jump test
. Ruler on wall measuring from 0 to 90 cm
. Stretch arms pushing up ruler
. Stand side on
. Bend knees and jump vertically

30
Q

What fitness test measures maximal strength?

A

The one rep max test

31
Q

Describe method of one rep max test

A

. Start with a low weight to warm up and work your way up to one rep max
. Have a spotter to make sure you have help when you’re at failure

32
Q

What fitness test measures speed?

A

The 30 metre sprint test

33
Q

Describe the method off 30 metre sprint test

A

. Have a flying start by setting cones before start line to get up to your highest velocity
. Run through time gates
. Make sure it beeps
. Check your times after you’ve past end cones

34
Q

What is a test for maximal strength in forearm? Describe method

A

Handgrip Dynamometer test
. Hold in dominant hand
. Squeeze press as you raise your arms to 90 degrees

35
Q

What 3 components can weight training improve?

A

1) explosive strength
2) power
3) muscular endurance

36
Q

What safety guidelines should you follow for weight training?

A
  1. warm up
  2. stretch
  3. correct form/ technique
  4. having a spotter
37
Q

Name all methods of training

A

. Fartlek
. Continuous training
. Circuit
. Static stretching.
. Interval training
. Plyometrics
. Weight training

38
Q

What is the work/rest ratio for interval training

A

2 work:1 rest

e.g 30s sprint, 15s rest

39
Q

Explain interval training including advantages and disadvantages

A

Alternating periods of work and rest
. HIIT involves short periods of intense work in working anaerobic zone and resting aerobic zone
. 2:1 ratio
. trains aerobic and anaerobic fitness
. good for beginners
. can be too much pressure on body’s systems
. trains cardiovascular endurance

39
Q

Explain circuit training including advantages and disadvantages

A

Circuit training is a series of exercises working at different stations, one after another
. different muscle groups are worked on, variety of exercises
.quick and easy to set up
. large groups can train at same time
. technique can be affected by fatigue leading o injury after trying to complete as many reps as possible
. for games players

40
Q

Explain fartlek training including advantages and disadvantages

A

Means speed play
Periods of fast work with periods of slower work
. Can vary in terrain
. Often running
. No specialist equipment required
. Not suitable for groups- tailored to individuals
. Experienced athletes especially marathon runners

41
Q

Explain continuous training including advantages and disadvantages

A

Working aerobically for 60-80 percent maximum heart rate for at least 20 minutes
.no rest
. little to no equipment
. ideal for beginners
. can be tedious
. time consuming
. does not improve anaerobic fitness
. for endurance athletes

42
Q

Explain plyometric training including advantages and disadvantages

A

High intensity activities e.g hopping, jumping to increase power
. eccentric muscle contraction followed by concentric muscle contraction
. High risk of injury
. High intensity, short duration

43
Q

Explain weight training including advantages and disadvantages

A

Using weight machines, free weights, own body weight to improve specific muscles
. relevant to all sports
. must use correct technique
. must not lift too heavy

44
Q

How hard to you work for explosive strength vs muscular endurance

A

Explosive strength- 60 to80 percent of 1 rep max
. 4-8 reps

Muscular endurance-below 70 percent of 1 rep max
. 12-15 reps

45
Q

List the principles of training

A

Specificity
Progression
Overload
Reversibility
Tedium

46
Q

Name the 4 ways to overload body

A

Frequency- increase how often
Intensity-how hard you work
Time- how long
Type

47
Q

Explain specificity

A

Relating to needs of individual or sport
e.g plyometrics (like box jumps) for power in legs for long jump

48
Q

Explain progressive overload

A

Body needs time to adapt to increased demands so you build exercise up slowly
e.g work longer rest less
FITT

49
Q

Explain reversibility

A

When fitness can be reversed.
Only takes 3-4 weeks to get out of condition (especially with muscular strength and cardiovascular endurance)

50
Q

Explain tedium

A

If sessions are boring, can leave you unmotivated. Make training fun and varied

51
Q

What is the word equation for aerobic respiration?

A

Oxygen+ glucose= water+ carbon dioxide+ engergy

52
Q

What is the word equation for anaerobic respiration?

A

glucose= lactic acid+ energy

53
Q

How would you know if something is aerobic respiration?

A

. over 60 seconds
. moderate intensity
. 60-80 percent of MHR (maximum heart rate)

54
Q

How would you know if something is anaerobic respiration?

A

. Under 60 seconds
. high intensity
. short burst of energy
. 80-90 percent of MHR

55
Q

How do you work out MHR (maximum heart rate)

A

220-age

56
Q

What percent of MHR do you have to be in for target zone and what percent for training?

A

target= 60-80 percent (aerobic)

training= 80-90 percent (anaerobic)

57
Q
A
58
Q
A

P.E (8 decks)

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