Health & Fitness Flashcards
What is the definition of health
A state of physical, mental and social well-being and not merely the absence of disease and infirmity
What is the definition of fitness
Fitness is the physical ability to meet, or cope with, the demands of the environment
Examples of good mental health
Having self esteem, feeling happy, fewer mental illnesses
Examples of good physical health
Playing sport, eating healthy, healthy body weight composition
Examples of good emotional health
Able to interact with a range of people, having respect for other people, recognise how emotions impact eachother
What are the 6 skill based components of fitness
Agility, speed, balance, co-ordination, power and reaction time
What are the 4 health related components of fitness
Muscular endurance, cardio vascular endurance, flexibility and strength
What is cardio-vascular endurance
The ability of your heart lungs to supply oxygen to working muscles without fatigue- also known as aerobic power
What is the definition of strength
The ability to overcome resistance
What are the 4 types of strength
Maximal, dynamic, explosive and static
What is maximal strength
Greatest force possible in a single maximum muscle contraction
What is dynamic strength
The amount of force that can exerted repeatedly by a muscle
What is explosive strength
The amount of force that can be exerted by one quick muscle contraction
What is static strength
The amount of force exerted on an object you cannot move
What is muscular endurance
Ability of a muscle/ muscle group to undergo repeated contractions whilst avoiding fatigue
What is flexibility
Range of movement possible at a joint. Aids performance but also reduces injury
What is agility
Ability to change direction at speed, while maintaining control
What is balance
The ability to keep the body stable by maintaining the centre of mass over the base of support
What is co-ordination
The ability to user 2 or more different parts of the body together smoothly and efficiently
What is reaction time
Time taken to initiate a response to the stimulus
What is power
The product of strength x speed
What is speed
The maximum rate that an individual can perform a movement or cover a distance in a period of time. Speed = distance/time
Benefits of fitness testing
-measure the fitness components
-baseline figures
-allow a coach/ athlete to assess whether training has been effective
Limitations of fitness testing
-Not sport specific
-Do not often replicate movement/ conditions of activity
-Some rely on motivation rather than physical fitness
-Must be carried out with the correct procedures to increase reliability and accuracy
What are the principles of training
-Specificity
-Progressive
-Overload
-Reversibility
-Tedium avoidance
What is specificity
Matching training to individuals needs/ targets
What is reversibility
If training stops/ reduces fitness is lost
What is tedium avoidance
Stopping training becoming boring
What is progressive
Steadily increasing amount of training
What is overload
Forcing body to gradually work harder
What 4 things do you progressively overload
-Frequency
-Intensity
-Time
-Type
What is the test for agility
Illinois agility test
What is the test for balance
The stork balance test
What is the test for cardio vascular endurance
Multi-stage fitness test or 12 minute cooper run
What is the test for co-ordination
Wall toss test
What is the test for muscular endurance
Sit up bleep test
What is the power/ explosive strength test
Vertical jump
What is the test for reaction time
Ruler drop test
What is the test for maximal strength
One rep max test
What is the test for strength
Handgrip dynamometer
What is the test for speed
30 m sprint test
What is the equation for aerobic respiration
Oxygen+sugar= Co2+ water+ energy
What is the equation for anaerobic respiration
Glucose = lactic acid+ energy
How do you measure the estimated max heart rate
220- age
What is continuous training include
-atleast 20 minutes of moderate activity
-target HR between 60-80% of max heart rate
What does interval training include
-intense work with rest periods
-target HR depends how intense working sets are
-suitable for a wide range of sports
What does HIIT training include
-Target HR between 80-90%
-High intensity work periods
What does fartlek training include
-change in speed, incline or terrain randomly
-improves both aerobic and anaerobic
What components of fitness does continuous training target
-cardio-vascular endurance
-muscular endurance
What components of fitness does Interval and HIIT training improve
-speed
-power
-muscular endurance
What components of fitness does fartlek training improve
-cardio-vascular endurance
-speed
-muscular endurance
What are the advantages and disadvantages of continuous training
Advantages:
-easy to do
-effective for long distance
-good for weight loss
-good for aerobic fitness
-not much equipment
Disadvantages:
-repetitive/ boring
-doesn’t improve anaerobic fitness so isn’t good for team games
What are the advantages and disadvantages of Interval/ HIIT training
Advantages:
-good for overall fitness
-good for inexperienced
-can mix aerobic+anaerobic which replicates team games
Disadvantages:
-put a lot of pressure and can lead to injury’s
-HIIT is high intensity so recovery should be atleast 48 hours
What are the advantages and disadvantages of Fartlek training
Advantages:
-not much equipment needed
-good for sports that change speed
-help teach you how to pace yourself
Disadvantages:
-long rest period
-you need good motivation
-for the advanced because the worker has to ensure that they are kept at the correct level of intensity
