Health and Fitness Flashcards
Health
The state of physical, mental and social wellbeing and good health is the absence of disease or infirmity
Fitness
The ability to meet or cope with the demands of the environment
Agility
The ability to move and change direction quickly, at speed, while maintaining control
eg. Basketball player dribbling across the court
Cardiovascular Endurance
The ability of the heart and lungs to supply oxygen to the working muscles
eg. 1500m runner requires high CVD to compete
Coordination
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
Flexibility
Refers to the range of movement possible at a joint
eg. A gymnast doing the split at the hip joint
Balance
The ability to keep the body stable by maintaining centre of mass over the base of support
eg. A gymnast doing a handstand
Static balance
Where the body is kept stable during little or no movement
eg. A gymnast doing a split on the ground
Dynamic balance
Where the body is kept stable in motion
eg. Messi dribbling
Muscular endurance
The ability of a muscle or muscle group to undergo repeated contractions whilst avoiding fatigue
eg. An 800m runner requires high muscular endurance
Fatigue
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
Power
The product of strength and speed
eg. hitting a 6 in cricket requires strength and speed of hitting the ball
Speed
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
Strength
Is the ability to overcome resistance
eg. All athletes needs strength to overcome their environments
Maximal strength
The greatest force possible in a SINGLE MUSCULAR CONTRACTION
eg. Shotput, javellin
Static Strength
Is the amount of force exerted on an object you CANNOT MOVE
eg. Rugby Scrum, handstand
Explosive strength
The amount of force exerted in one QUICK MUSCLE CONTRACTION
eg. kicking a football
Dynamic Strength
The amount of force exerted REPEATEDLY by a muscle
eg. Rowing
Reaction time
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
What does fitness testing do?
- Highlights strengths and weaknesses
- Allows progress to be monitored carefully through re-testing and comparisons over time
- Helps in talent identification
Limitations of fitness testing
- Often tests are TOO GENERAL
- Don’t always replicate movements of the activity
- They don’t always replicate competitive conditions in sport
- Can be unreliable eg. motivation, drive
- Must be carried out with correct procedures to increase reliability which can be hard
What is the agility fitness test?
Illinois agility test
What is involved in the Illinois test (AGILITY)
- Running 10m in length and 10m in width
- Running through a series of cones
- Timed throughout (in seconds)
What is test for balance?
Stork balance test
What is involved in the stork balance test? (BALANCE)
- Stand on one leg
- Inside of foot goes on inside of knee
- Foot on floor is on tiptoes
What is the test for cardiovascular endurance?
Multistage fitness test
What is involved in the multistage fitness test? (CVD)
- Cones 20m apart
- Athlete arrives at cone before bleep and wait
- Time decreases between bleeps as you go
- Number of levels and lengths increases
What is the test for coordination?
Wall toss test
What is involved in the wall toss test? (COORDINATION)
- 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
What is the test for flexibility?
Sit and reach test
What is involved in the sit and reach test? (FLEXIBIITY)
- Legs straight with feet touching the box
- Push marker as far as possible without bending knees (measured in cm)
What is the test for muscular endurance?
Sit -up bleep test
What is involved in the sit-up bleep test? (MUSCULAR ENDURANCE)
- 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
What is the test for power / explosive strength?
Vertical jump test
What is involved in the vertical jump test? (explosive strength, power)
- Performers reach up to highest point without tiptoeing
- Jump vertically and touch highest point on wall
- Score is the difference between both measurements
What is the test for reaction time?
Ruler drop test
What is involved in the ruler drop test? (reaction time)
- 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
What is the test for maximal strength?
One rep max test
What is involved in the one rep max test? (maximal strength)
- Measures maximum strength of various muscle groups
- Athlete should attempt to perform one full repetition of the stated exercise at the highest possible weight
What is the test for speed?
30m Sprint test
What does the 30m sprint test involve?
- Performers sprint 30m
- Time taken should be accurately recorded
What is weight training?
- Used to improve MUSCULAR STRENGTH
- Improves power and endurance
- Freestanding weights and weight training machines
- Can cause injury, beginner technique can be poor
What is circuit training?
- 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
What is Fartlek Training?
- 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
What is Continuous Training?
- 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
What is static stretching?
- focuses specific muscle groups
- a good warmup
Adv - improves flexibility, reduces risk of injury
Disadv - if overdone, can cause muscle damage
What is Plyometric Training?
- 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
What is Interval Training?
- 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
What is a Principle of training?
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
What are the principles of training?
Specificity
Progression Overload (Frequency, Intensity, Time, Type)
Reversibility
Tedium
Specificity
Muscles specific to the sport are trained to improve fitness
Overload
Fitness improved by working harder each time
Progression
Slowly and gradually increasing and overloading in training
Reversibility
Where fitness is lost due to stopping training or training less frequently
Tedium
Training should be altered and varied to prevent boredom
(Frequency, intensity, time, type)
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
Threshold / training zones
The level of heart rate at which exercise starts having an effect on your body
What is the aerobic training target zone?
Between 60 - 80% of your maximum heart rate
How can you calculate your maximum heart rate
(220 - (my age)) / 100 x (60 or 80)
Mine is 123 - 164
If I maintain this heart rate during training, I become fitter aerobically
What is the anaerobic threshold?
80% or above of your max heart rate
What is altitude training?
- 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
Why do athletes use altitude training?
- Increases endurance and O2 capacity
- when they return to sea level they are advantages because they have more RBCs and a higher aerobic endurance
Negatives of altitude training
- expensive to travel
- altitude sickness
- detraining can occur, reversibility
What are all the seasonal aspects and what do they involve?
Preseason - cardio, basic skills
Competition season - tactics, skill based training, lower intensity cardio
Post season - rest season, low intensity, recovery
Benefits of preseason?
- Fitness and skills can be worked on before competition
- Fitness and skills lost in post season can be regained
Competition season benefits
- athletes are fully rested, ready for preseason
- recovery can take place
What are health related fitness aspects?
- Flexibility
- muscular strength
- cardiovascular endurance
- muscular endurance
What are skill related fitness aspects?
- speed
- reaction times
- agility
- power
- balance
- coordination
Health related fitness
The level of physical fitness required to enjoy good health
Skill related fitness
The level of physical fitness required for regular sporting activity
What is involved in a warm up
- 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
Benefits of a cool down
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
Relationship between health and fitness
Ill health can cause bad fitness, inability to train.
Bad fitness can cause bad health, obesity.
