Health Flashcards
Physical Activity
Any bodily movement that requires more energy then resting e.g., walking, getting out of bed
Exercise
Activities that are planned and structured, and are aimed at maintaining or improving elements of physical fitness.
Fitness
The ability to meet the demands of a physical task.
Health related fitness
The capacity of an athlete to meet the physical requirements of their sport without getting tired
Skill related fitness
The ability of an athlete to perform successfully in their sport.
Body composition
The distribution and percentage of muscle, fat and bone in the body.
Muscular endurance
The ability to keep using your muscles to exert a force for an extended period of time without fatigue
Cardiovascular Endurance
The ability for the heart and lungs to efficiently pump oxygen to all parts of the body for extended periods of time.
Flexibility
The range of motion around a joint and resistance of a joint to motion - inclusive of ligaments, tendons and muscles.
Balance
The ability to control the centre of gravity in static (stationary) and dynamic (moving) positions.
Coordination
the ability to control at least two body parts to perform a specific task that is smooth and well-timed.
Reaction time
The time it takes between the presentation of a stimulus and the initial muscular response to that stimulus.
Aerobic
Light to vigorous intensity of physical activity that requires more oxygen than sitting and as a result promotes cardiovascular fitness.
Anaerobic
Intense physical activity that is short in duration and needs the breakdown of energy sources in the absence of enough oxygen
What does ‘SPORT’ stand for?
specificity, progressive, overload, reversibility, tedium
What does ‘FITT’ stand for?
frequency, intensity, time, type
How do you find out your max heart rate?
220 - your age = Max Heart Rate (HRmax)
What does a basic training program consist of?
warm up, main set, cool down
Muscular strength
The amount of force a muscle or group of muscles can exert in one maximal effort against resistance, whether it be pushing or pulling.
Agility
The ability to move the whole body quickly and change direction (turn, dodge, weave) whilst maintaining balance and control
speed
The ability to perform movement or cover a distance quickly at high intensity.
power
The ability to exert maximum muscular contraction instantly in an explosive burst of movements.
circuit training
a type of training that involves exercises at multiple different stations
continuous training
any form of training that keeps the heart rate at a desired level over a period of time
interval training
exercises with periods of rest planned into the session
fartlek training
a type of training that uses periods of exercise and rest
resistance training
a method of training using weights
plyometric training
a type of training that involves exercises with short bursts of high intensity
flexibility training
completing certain exercises that will improve some ones range of motion around a joint
What are the three types of somatotypes?
ectomorph, mesomorph, and endomorph.
What is the definition of ectomorph?
long and lean, have little muscle and have a hard time gaining weight
What is the definition of mesomorph?
strong and solid, not overweight, not underweight
What is the definition of endomorph?
a high percentage of fat compared to muscle and have round bodies
example of ectomorph
models, marathon runners
example of mesomorph
volleyball, martial arts, touch football
example of endomorph
rugby player, shot put, discus
