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PE > Health, Excersize, Fitness and performance > Flashcards

Health, Excersize, Fitness and performance Flashcards

1
Q

Define Health

A

Health is not merely the absence of disease. It’s a Complete state of physical, mental and social well being.

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2
Q

How can you improve your health?

A

By taking part in sport as it builds up fitness and means people can lie an active life more comfortably. Regular excursive can prevent illness.

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3
Q

What are a lot of health problems due to?

A

lack of excersize

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4
Q

What are health problems related to lack of excursize called?

A

Hypo kinetic diseases

heart disease, blood pressure and back pain

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5
Q

How can sport improve your mental health

A

It can be a distraction from every day life
Excersize releases endorphins which make you feel good
Release stress and tension

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6
Q

Define fitness

A

The ability to meet the demands of the environment

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7
Q

What does fitness do?

A

Reduces the chance of disease and enhances your performance

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8
Q

Define performance

A

How well a task is completed

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9
Q

How can you be fit but not healthy?

A

Sir Steve Redgrave is an olympic athlete so he is very fit, however he has a severe bowel condition called cuceractive colitis

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10
Q

What are the 5 components of health related fitness?

A 
Cardio Vascular fitness
Muscular endurance
muscular strength
flexibility
body composition
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11
Q

Define CV Fitness

A

the ability to excursive the body for long amounts of time

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12
Q

Muscular strength

A

The amount of force a muscle can exert against a resistance

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13
Q

Muscular endurance

A

the ability to use the voluntary muscles many times with out getting tired

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14
Q

Flexibility

A

the range of movement possible at a joint

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15
Q

Body Composition

A

the percentage of body weight that is fat, muscle and bone

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16
Q

What are the six components of skill related fitness?

A 
Agility
Balance
Co Ordination
Power
Reaction Time
Speed
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17
Q

How are the skill related fitnesses improved?

A

Through training

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18
Q

Define agility

A

the ability to change the position of the body and to control the movement of the whole body

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19
Q

Define balance

A

the ability to maintain the centre of mass above the base of support with reference to the static, or dynamic conditions of movement, shape and orientation.

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20
Q

Define Co Ordination

A 
the ability to use two or more body parts together
hand eye
fist eye
chest eye
thigh eye
head eye
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21
Q

Define power

A

the ability to undertake strength performances quickly

Power= strength x speed

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22
Q

Reaction Time

A

the time between the presentation of a stimulus and the ones of movement

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23
Q

Define speed

A

the differential rate at which an individual is able to perform a movement or cover a distance in a period of time.

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24
Q

What does improving skill related factors do to health related factors?

A

It improves them

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25
What's a PAR-Q?
A questionnaire to ensure physical readiness for partaking in sports
26
3 examples of questions likely to be on a PAR-Q
Do you suffer with asthma? Have you felt any chest pains? Have you had a cold/flu in the last four weeks?
27
What are the Health Related fitness tests?
12 minute cooper run Harvard Step test Hand grip test Sit and reach flexibility test
28
What does the cooper run test?
CV fitness | muscular endurance in the legs
29
How do you do the cooper run
You run around a course for 12 minutes and record the total distance run in 12 minutes. You can also do the test on a treadmill You can calculate your aerobic capacity (VO2 max)
30
What does the Harvard step test measure?
CV Fitness | Muscular endurance
31
How do you do the Harvard Step Test?
Step on a bench (height of 45 cm) every 2 seconds for 5 minutes and then measure your heart recovery time. The fitter you are, the quicker you'll recover.
32
What does the hand grip test measure?
Muscular strength in the hand
33
How do you do the hand grip test?
You take a hand grip dynamometer and squeeze it as highly as possible.
34
What does the sit and reach test, test?
Flexibility of the hand strings
35
How do you do the sit and reach test?
You use a standard sit and reach box or sit down with your feet against a bench sat on it's side and measure how far beyond your own does that you can reach. Some one who can not reach their toes scores a minus total and if you can just reach your toes you score a 0 which is average.
36
What fitness tests test Skill related fitness?
``` illinois agility run Standing stork test standing broad jump 30 meter sprint 3 ball juggle Ruler drop test ```
37
What does the illinois agility test test?
Agility
38
How do you do the illinois agility test?
You set out cones and run around them as fast as possible.
39
What does the standing stork test measure?
Balance
40
How do you do the standing stork test?
You stand on one less with your hands on your hips and lift one leg and put it on the knee of your other leg and go on the ball of your foot. Then time how long you can hold this position for.
41
What does the sergent jump test, test?
leg power
42
How do you do the sergeant jump test?
Chalk your fingers and jump up and hit as far up on a wall as you can. Then measure the difference between that mark and the mark you make when you're reaching your hand up as high as you can.
43
What does the broad jump measure?
power
44
How do you do the broad jump?
Minus your height from the mean of three jumps. You stand on a line with your feet shoulder width apart and jump.
45
What does the 30 m sprint measure?
Speed
46
How do you do the 30 m sprint?
Run as fast as you can between two points which are 30 m apart, marked by cones.
47
What does the 3 ball juggle test?
Hand eye co ordination
48
How do you do the 3 ball juggle test?
You juggle three balls for as long as you can without dropping them or stopping.
49
What does the ruler drop test measure?
Reaction Time
50
How do you do the ruler drop test?
Get another person to hold a meter ruler and the drop it and you stop it as fast as you can between your finger and thumb. Measure the distance on the ruler. The shorter the distance, the faster your reaction time.
51
What are the 7 principles of training?
``` Individual needs Specify progressive overload rest recovery fits reversibility ```
52
Define Individual needs
matching training to the requirements of an individual
53
Define specificity
matching training to the requirements of an activity
54
Define progressive overload
to gradually increase the amount of overland so that fitness gains occur without potential for injury
55
Define Rest
the period of time allowed to recovery
56
Define Recovery
The period of time required for the repair of damage to the body caused by training for competition
57
Define fitt
``` Frequency Intensity Time Type (used to increase the amount of work the body does to achieve overload) ```
58
Define Reversibility
an adaptation which takes place as a consequence of training that will be reversed if you stop training.
59
Define frequency
How often you train
60
Define Intensity
How hard you train
61
Define Time
How long you spend training | 20 minutes of a training session should be spent in your target zone
62
Define type
the method of trying you use
63
Give one way to goal set
SMART goal setting
64
What is SMART goal setting?
``` Specific Measurable Achievable Realistic Time-Bound ```
65
Define specific
knowing exactly what your goals mean
66
define measurable
this means it's easy to know what your goal has been achieved
67
Define realistic
To set goals which you can reach so not to feel demoralised
68
Define Time-Bound
Goals need to have a time frame and a point at which you want to achieve them by

PE (8 decks)

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