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P.E. > Health and Fitness > Flashcards

Health and Fitness Flashcards

1
Q

Health

A

The state of physical, mental and social wellbeing and good health is the absence of disease or infirmity

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2
Q

Fitness

A

The ability to meet or cope with the demands of the environment

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3
Q

Agility

A

The ability to move and change direction quickly, at speed, while maintaining control

eg. Basketball player dribbling across the court

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4
Q

Cardiovascular Endurance

A

The ability of the heart and lungs to supply oxygen to the working muscles

eg. 1500m runner requires high CVD to compete

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5
Q

Coordination

A

The ability to use two or more different parts of the body together smoothly and efficiently

eg. A serve in tennis requiring leg and arm movement

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6
Q

Flexibility

A

Refers to the range of movement possible at a joint

eg. A gymnast doing the split at the hip joint

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7
Q

Balance

A

The ability to keep the body stable by maintaining centre of mass over the base of support

eg. A gymnast doing a handstand

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8
Q

Static balance

A

Where the body is kept stable during little or no movement

eg. A gymnast doing a split on the ground

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9
Q

Dynamic balance

A

Where the body is kept stable in motion

eg. Messi dribbling

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10
Q

Muscular endurance

A

The ability of a muscle or muscle group to undergo repeated contractions whilst avoiding fatigue

eg. An 800m runner requires high muscular endurance

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11
Q

Fatigue

A

Can be felt when a participant experiences SEVERE TIREDNESS due to a build-up of lactic acid in the muscles

eg. A gymnast maintaining posture over time

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12
Q

Power

A

The product of strength and speed

eg. hitting a 6 in cricket requires strength and speed of hitting the ball

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13
Q

Speed

A

The maximum rate at which an individual is able to perform a movement or cover a distance over a period of time

eg. A 100m sprinter requires great speed to compete

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14
Q

Strength

A

Is the ability to overcome resistance

eg. All athletes needs strength to overcome their environments

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15
Q

Maximal strength

A

The greatest force possible in a SINGLE MUSCULAR CONTRACTION

eg. Shotput, javellin

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16
Q

Static Strength

A

Is the amount of force exerted on an object you CANNOT MOVE

eg. Rugby Scrum, handstand

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17
Q

Explosive strength

A

The amount of force exerted in one QUICK MUSCLE CONTRACTION

eg. kicking a football

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18
Q

Dynamic Strength

A

The amount of force exerted REPEATEDLY by a muscle

eg. Rowing

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19
Q

Reaction time

A

The time taken to start responding to a stimulus. Also the time taken from the initiation of the stimulus to the performer starting to respond

eg. a goalkeeper saving a penalty

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20
Q

What does fitness testing do?

A
  1. Highlights strengths and weaknesses
  2. Allows progress to be monitored carefully through re-testing and comparisons over time
  3. Helps in talent identification
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21
Q

Limitations of fitness testing

A
  1. Often tests are TOO GENERAL
  2. Don’t always replicate movements of the activity
  3. They don’t always replicate competitive conditions in sport
  4. Can be unreliable eg. motivation, drive
  5. Must be carried out with correct procedures to increase reliability which can be hard
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22
Q

What is the agility fitness test?

A

Illinois agility test

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23
Q

What is involved in the Illinois test (AGILITY)

A
  • Running 10m in length and 10m in width
  • Running through a series of cones
  • Timed throughout (in seconds)
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24
Q

What is test for balance?

A

Stork balance test

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25
Q

What is involved in the stork balance test? (BALANCE)

A
  • Stand on one leg
  • Inside of foot goes on inside of knee
  • Foot on floor is on tiptoes
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26
Q

What is the test for cardiovascular endurance?

A

Multistage fitness test

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27
Q

What is involved in the multistage fitness test? (CVD)

A
  • Cones 20m apart
  • Athlete arrives at cone before bleep and wait
  • Time decreases between bleeps as you go
  • Number of levels and lengths increases
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28
Q

What is the test for coordination?

A

Wall toss test

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29
Q

What is involved in the wall toss test? (COORDINATION)

A
  • Athlete stands 2m from wall
  • Tennis ball thrown with right hand and caught with left hand, vice versa
  • This cycle is repeated for 30 seconds
  • Amount of catches is counted within the given time
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30
Q

What is the test for flexibility?

A

Sit and reach test

31
Q

What is involved in the sit and reach test? (FLEXIBIITY)

A
  • Legs straight with feet touching the box

- Push marker as far as possible without bending knees (measured in cm)

32
Q

What is the test for muscular endurance?

A

Sit -up bleep test

33
Q

What is involved in the sit-up bleep test? (MUSCULAR ENDURANCE)

A
  • Sit-ups performed by athlete in time with the bleep test signals to till 85 or exhaustion
  • Level of fitness reached depends on level of bleeps reached
34
Q

What is the test for power / explosive strength?

A

Vertical jump test

35
Q

What is involved in the vertical jump test? (explosive strength, power)

A
  • Performers reach up to highest point without tiptoeing
  • Jump vertically and touch highest point on wall
  • Score is the difference between both measurements
36
Q

What is the test for reaction time?

A

Ruler drop test

37
Q

What is involved in the ruler drop test? (reaction time)

A
  • Ruler is dropped by assistant between index finger and thumb
  • Ensure fingers are level at the bottom of the ruler
  • Ruler is dropped and measured from where caught on ruler
38
Q

What is the test for maximal strength?

A

One rep max test

39
Q

What is involved in the one rep max test? (maximal strength)

A
  • Measures maximum strength of various muscle groups

- Athlete should attempt to perform one full repetition of the stated exercise at the highest possible weight

40
Q

What is the test for speed?

A

30m Sprint test

41
Q

What does the 30m sprint test involve?

A
  • Performers sprint 30m

- Time taken should be accurately recorded

42
Q

What is weight training?

A
  • Used to improve MUSCULAR STRENGTH
  • Improves power and endurance
  • Freestanding weights and weight training machines
  • Can cause injury, beginner technique can be poor
43
Q

What is circuit training?

A
  • Improves muscular endurance and cardiovascular endurance
  • one of the most common forms of training
  • build muscles in targeted areas

Adv - requires little or no setting up, can be done anywhere, specific to certain sports

Disadv - Long concentration periods, lots of time required

44
Q

What is Fartlek Training?

A
  • a type of interval training, eg. Running
  • eg. Footballers may use it

Adv - works strength and MUSCULAR ENDURANCE

Disadv - high risk of injury for beginners

45
Q

What is Continuous Training?

A
  • any type of training that keeps the HEART RATE and PULSE high over a sustained period of time
  • eg. Cycling, running or swimming

Adv - builds CVD, improves heart and lungs

Disadv - can be boring, done over long periods of time

46
Q

What is static stretching?

A
  • focuses specific muscle groups
  • a good warmup

Adv - improves flexibility, reduces risk of injury

Disadv - if overdone, can cause muscle damage

47
Q

What is Plyometric Training?

A
  • increases speed, endurance and health, a powerful AEROBIC EXERCISE
  • athletes who are highly trained or in peak physical condition do plyometric training

Adv - works speed, endurance, strength

Disadv - very high risk of injury, repetitive

48
Q

What is Interval Training?

A
  • involves periods of work and rest, varying intensity
  • improves aerobic power and CVD
  • better endurance and speed
  • eg. Basketball players do it, giving them strength and power

Adv - burns more calories, no special equipment, not boring, better aerobic capacity

Disadv - can cause aches and pains, inability to sleep well, loss of appetite, unusual fatigue

49
Q

What is a Principle of training?

A

A set of rules an athlete would follow in order to become better at the sport they are participating in.

… involving planning programmes and sessions

50
Q

What are the principles of training?

A

Specificity
Progression Overload (Frequency, Intensity, Time, Type)
Reversibility
Tedium

51
Q

Specificity

A

Muscles specific to the sport are trained to improve fitness

52
Q

Overload

A

Fitness improved by working harder each time

53
Q

Progression

A

Slowly and gradually increasing and overloading in training

54
Q

Reversibility

A

Where fitness is lost due to stopping training or training less frequently

55
Q

Tedium

A

Training should be altered and varied to prevent boredom

56
Q

(Frequency, intensity, time, type)

A

Frequency - how often you train
Intensity - how hard you train
Time - decide how long to train for
Type - decide which methods of training you use

57
Q

Threshold / training zones

A

The level of heart rate at which exercise starts having an effect on your body

58
Q

What is the aerobic training target zone?

A

Between 60 - 80% of your maximum heart rate

59
Q

How can you calculate your maximum heart rate

A

(220 - (my age)) / 100 x (60 or 80)

Mine is 123 - 164

If I maintain this heart rate during training, I become fitter aerobically

60
Q

What is the anaerobic threshold?

A

80% or above of your max heart rate

61
Q

What is altitude training?

A
  • When an athletes trains at high altitude where there is a lack of oxygen
  • so more RBCs are produced and more HAEMOGLOBIN as a result
  • rate of blood flow increases too
  • O2 carrying capacity increases

So when they go back to sea level they are advantaged

62
Q

Why do athletes use altitude training?

A
  • Increases endurance and O2 capacity

- when they return to sea level they are advantages because they have more RBCs and a higher aerobic endurance

63
Q

Negatives of altitude training

A
  • expensive to travel
  • altitude sickness
  • detraining can occur, reversibility
64
Q

What are all the seasonal aspects and what do they involve?

A

Preseason - cardio, basic skills

Competition season - tactics, skill based training, lower intensity cardio

Post season - rest season, low intensity, recovery

65
Q

Benefits of preseason?

A
  • Fitness and skills can be worked on before competition

- Fitness and skills lost in post season can be regained

66
Q

Competition season benefits

A
  • athletes are fully rested, ready for preseason

- recovery can take place

67
Q

What are health related fitness aspects?

A
  • Flexibility
  • muscular strength
  • cardiovascular endurance
  • muscular endurance
68
Q

What are skill related fitness aspects?

A
  • speed
  • reaction times
  • agility
  • power
  • balance
  • coordination
69
Q

Health related fitness

A

The level of physical fitness required to enjoy good health

70
Q

Skill related fitness

A

The level of physical fitness required for regular sporting activity

71
Q

What is involved in a warm up

A
  • Pulse Raiser - Increases Blood Flow, Heart Rate, Muscle Temp.
  • Dynamic Stretches - Increased flexibility, range of motion, decreases injuries
  • Sport specificity practice - practices technique, warms up motions
  • Mental preparation - Increases confidence, composure, reduces nerves
72
Q

Benefits of a cool down

A

Maintains heart rate and breathing rate - body can remove lactic acid faster

Gradually reduce intensity - more oxygen intake allows body to recover

Static Stretches - Prevents DOMs, prevents injury

73
Q

Relationship between health and fitness

A

Ill health can cause bad fitness, inability to train.

Bad fitness can cause bad health, obesity.

P.E. (12 decks)

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