Health and Fitness Flashcards
Define fitness
The ability to meet the demands of the environment.
Define health
A state of complete mental, physical and social well being, and not merely the absence of disease or infirmity.
Performance
How well a task is performed/completed.
Exercise
A form of physical activity done to improve one’s health and physical fitness
Name all the health related fitness components
Cardiovascular fitness Muscular endurance Muscular strength Flexibility Body composition Speed
Name all the skill related fitness components
Balance Reaction time Agility Co-ordination Speed Power
Cardiovascular fitness and why it’s needed
The ability to exercise the whole body for long periods of time (stamina). Refers to the ability of your heart, lungs and muscles to consume, transport and utilise oxygen.
Helps the athlete work at a higher intensity for longer.
Flexibility and why it’s needed
The range of movement possible at a joint.
Used by athletes to stretch and reach further.
Muscular strength and why it’s needed
The force a muscle or muscle group can exert as they contract.
Helps athletes to hit, tackle and throw.
Muscular endurance and why it’s needed
The ability to contract and relax voluntary muscles for certain periods of time without tiring.
Helps athletes to repeat certain movements for longer.
Speed and why it’s needed
The rate at which a person is able to perform a task, movement or cover a distance in a period of time.
Helps athletes to move into position or avoid opponents quickly.
Body composition and why it’s needed
Percentage of body weight which is fat, muscle or bone.
Helps athletes to learn how efficient their body is and suited for a particular sport or area of the sport.
Agility and why it’s needed
The ability to change the position and direction of the body quickly and with control.
Helps athletes to react to a change and avoid opponents.
Power and why it’s needed
The ability to use strength at speed.
Helps athletes to jump high, throw far or sprint quickly.
Power=strength x speed
Balance and why it’s needed
The ability to retain the centre of mass over the base support when stationary (stationary balance) or moving (dynamic balance). Keep the body stable still or moving.
Helps athletes maintain a position or pose and not lose balance when moving.
Reaction time and why it’s needed
The time it takes to respond to a stimulus. ‘Simple reaction time’ involves no decision making and ‘choice reaction time’ involves decision making.
Helps athletes respond faster to a change in the environment to gain an advantage over their opponents.
Co-ordination and why it’s needed
The ability to link movement smoothly with two or more body parts simultaneously.
Helps athletes to effectively perform techniques and tasks such as running and controlling a ball.
Benefits of regular exercise
Prevents obesity, injuries and many mental and physical diseases.
50% lower risk of type 2 diabetes
50% lower risk of colon cancer
30% lower risk of depression
Examples of exercise habits
30 mins of moderate exercise, 5 days a week, raises your pulse and makes you sweat.
- walking the dog
- riding your bike
- change in daily life to promote more movement
Cardiovascular fitness test
Bleep test or 12min cooper run
Flexibility test
Sit and reach
Speed test
30m sprint
Muscular strength test
Grip dynamometer
Balance test
Standing stork
Reaction time test
Ruler drop test
Agility test
Illinois agility test
Co-ordination test
Two tennis ball toss/ alternate hand wall throw.
Power test
Standing long jump or vertical jump
Timing
The ability to coincide movements in relation to external factors.
Ball or opponent.
