Fitness for sport and exercise Flashcards
Name the 6 physical components of fitness
1) Aerobic endurance
2) Muscular endurance
3) muscular strength
4) Flexibility
5) Body composition
6) speed
What is aerobic endurance?
The ability to exercise for long periods of time
What is Muscular endurance?
The ability to use your muscles for long period of time
What is muscular strength?
The maximum force a muscle can exert against
What is flexibility?
The range of movement at a joint
What is speed?
Distance (divided) by time
What is body composition?
The percentage of fat, muscle and bone in the body
Name the 5 skill related components of fitness?
1) Agility
2) Balance
3) coordination
4) Power
5) Reaction time
What is agility?
The ability to change direction quickly
What is balance?
the ability to maintain centre of mass
What is coordination?
The smooth flow of movement needed to perform a motor task.
What is power?
The product of strength and speed
What is reaction time?
The time taken for a sport performer to respond to a stimulus and their individual response
What is the equation to calculate heart rate max?
220-age
What does RPE stand for?
Rating of perceived exertion
What is the calculation to calculate your heart rate from the RPE scale?
RPE x 10= heart rate (bpm)
What does FITT stand for?
Frequency
Intensity
Time
Type
What is frequency?
The number of sessions
What is intensity?
How hard they will train
What is Time?
How long they will train for
What is type?
What training method
What are the 6 principles of training and their definitions?
specificity- suited to the individuals sport
Progressive overload- Using fitt to progressively make training harder
Individual needs- A program to make you meet goals and needs
Reversibility- When training stops and training effects are
reversed
Variation-Vary training to avoid becoming board
Adaptation- How the body reacts to training loads by when increased.
What are the 3 different types of training to improve flexibility?
1) static stretching
2) Ballistic stretching
3) PNF
What is static stretching?
Stretching while keeping the body still
What is ballistic stretching?
Fast jerky movements while stretching
What is PNF stretching?
Stretching with a resistance
What are the 3 different types of training methods to improve muscular endurance and power?
Circuit training
Free weights
Plyometrics
Name an advantage a disadvantage for circuit training
AD- it can be flexible with the types of training
DIS- Requires a lot of equipment
Name an advantage and disadvantage for free weights
AD- Improves muscular strength
DIS- can become repetitive
Name an advantage and disadvantage for plyometrics
AD- Help develop specific power and strength
DIS- Need a lot of equipment
What are the 4 different types of training to improve aerobic endurance?
1) Continuous
2) Fartlek
3) Interval
4) Circuit
What are the different speed training methods?
1) Hollow sprints
2) Accelerative sprints
3) Interval
How do you test flexibility?
Sit and reach test
How do you test strength?
Hand grip dynometer
How do you test aerobic endurance?
Multi-stage fitness test
How do you test speed?
35m sprint
How do you test agility?
illinois agility test
How do you test muscular endurance?
1min press-up test
How do you test body composition?
BMI or skin fold test
How do u calculate BMI?
Weight (divided by) Hight x heigh
Describe the skin fold test
Take 3 measurements . Males from the thigh abdominal and chest and female thigh triceps and supra-iliac. Add up the three measurements and use on the nomogram
Describe the BIA test
Put electrodes on the wrist, hand, ankle and foot on the right of someones body then pass an small electrical current through the body. The more fat the more resistance to the current.
