Health And Fitness Flashcards
Health
Health is not as a simple as just being well. Health is the state of emotional, pychological, physical and well being of the person
Fitness
Fitness is the ability to meet the demands of an environment- so for a sportsman, it means being is in the right emotional/psychological and physical shape to be able to do what your sport requires of you.
Exercise
Exercise is only activity that needs physical effort - often people think of exercise as activities you do to stay fit, however, activities such as walking or cycling to school are still forms of exercise as they require physical effort.
Performance
Performance is the action of process of doing something, but the term is also used to describe how you do something or how well you do it.
Sedentary
Lacking in physical activity
Cardiovascular fitness
The ability to exercise your whole body for long periods of time
Muscular endurance
The ability to use voluntary muscles repeatedly without getting tired
Muscular strength
The amount of force a muscle can exert against a resistance
Flexibility
The range of motion at your joints
Body composition
The percentage of body weight that is muscle, fat or bone
Body mass index formula
Weight(kg) divided by height(m2)
6 skill related components
Agility Balance Coordination Power Reaction time Speed
5 health components
Cardiovascular fitness Muscular strength Muscular endurance Flexibility Body composition
Agility
The ability to change position and control the body at speed.
Balance
Being able to keep the whole body stable while at rest or on the move. Static balance and dynamic balance
Co ordination
The ability to use two or more body parts together
The 4 types of co ordination
Foot eye
Chest eye or thigh eye
Head eye
Hand eye
Power
The ability to undertake strength quickly
Power formula
Strength times by speed
Reaction time
The time between a stimulus and a movement in response to it
Speed
The rate at which an individual can perform a movement or cover a distance
12 minute cooper run/swim test
Running continuously for 12 minutes using a 200m area and getting marked every 10m. This tests your cardiovascular fitness.
One minute press up test
Complete as many press ups as you can with the correct technique within in one minute. This test focuses on muscluar endurance.
Vertical jump test
Stand up straight with your hands above and bring the measuring device down to the tip of your fingers. Then bend your knees and jump as high as possible reaching the highest point. This tests your power.
Illinois agility test
The test is 10m long and you will run a total of 60m. Start laying down with your nipples in line with the first cone. Then sprint and weave in and out of the cones. The time taken is measured in seconds and is your agility rate. This test tests your agility.
Harvard step test
Step up on to a standard gym bench once every 2 seconds for 5 minutes (150 steps in total), using a metronome. One minute, two minutes, three minutes after finishing the test collect your pulse and work put your level of fitness. This tests your cardiovascular fitness
One minute sit up test
Lie on a mat with your knees bent, feet flat on the floor and arms folded across your chest or behind your head. Complete as many sit ups as you can with the correct technique in one minutes. This tests your muscular endurance.
Sit and reach test
Remove your shoes.
2 Place feet flat against the bench or sit and reach box and straighten your legs fully . 3 Keep legs straight throughout. 4 Reach forward as far as possible. 5 Hold for 3 seconds. Measure in cm. This tests your flexibility.
Hand grip test
With your strongest hand, squeeze the grips together to measure your strength. Hold the grip for 3 seconds. Get your partner to read the score off the dynamometer. This tests your strength.
30m sprint test
Mark out 30 m. From a standing start, sprint from the start line to the finish line. This is measured in seconds. This tests your speed.
