Health & Fitness

Question 1

What is the definition of health

Answer 1

A state of physical, mental and social well-being and not merely the absence of disease and infirmity

Question 2

What is the definition of fitness

Answer 2

Fitness is the physical ability to meet, or cope with, the demands of the environment

Question 3

Examples of good mental health

Answer 3

Having self esteem, feeling happy, fewer mental illnesses

Question 4

Examples of good physical health

Answer 4

Playing sport, eating healthy, healthy body weight composition

Question 5

Examples of good emotional health

Answer 5

Able to interact with a range of people, having respect for other people, recognise how emotions impact eachother

Question 6

What are the 6 skill based components of fitness

Answer 6

Agility, speed, balance, co-ordination, power and reaction time

Question 7

What are the 4 health related components of fitness

Answer 7

Muscular endurance, cardio vascular endurance, flexibility and strength

Question 8

What is cardio-vascular endurance

Answer 8

The ability of your heart lungs to supply oxygen to working muscles without fatigue- also known as aerobic power

Question 9

What is the definition of strength

Answer 9

The ability to overcome resistance

Question 10

What are the 4 types of strength

Answer 10

Maximal, dynamic, explosive and static

Question 11

What is maximal strength

Answer 11

Greatest force possible in a single maximum muscle contraction

Question 12

What is dynamic strength

Answer 12

The amount of force that can exerted repeatedly by a muscle

Question 13

What is explosive strength

Answer 13

The amount of force that can be exerted by one quick muscle contraction

Question 14

What is static strength

Answer 14

The amount of force exerted on an object you cannot move

Question 15

What is muscular endurance

Answer 15

Ability of a muscle/ muscle group to undergo repeated contractions whilst avoiding fatigue

Question 16

What is flexibility

Answer 16

Range of movement possible at a joint. Aids performance but also reduces injury

Question 17

What is agility

Answer 17

Ability to change direction at speed, while maintaining control

Question 18

What is balance

Answer 18

The ability to keep the body stable by maintaining the centre of mass over the base of support

Question 19

What is co-ordination

Answer 19

The ability to user 2 or more different parts of the body together smoothly and efficiently

Question 20

What is reaction time

Answer 20

Time taken to initiate a response to the stimulus

Question 21

What is power

Answer 21

The product of strength x speed

Question 22

What is speed

Answer 22

The maximum rate that an individual can perform a movement or cover a distance in a period of time. Speed = distance/time

Question 23

Benefits of fitness testing

Answer 23

-measure the fitness components
-baseline figures
-allow a coach/ athlete to assess whether training has been effective

Question 24

Limitations of fitness testing

Answer 24

-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

Question 25

What are the principles of training

Answer 25

-Specificity -Progressive -Overload -Reversibility -Tedium avoidance

Question 26

What is specificity

Answer 26

Matching training to individuals needs/ targets

Question 27

What is reversibility

Answer 27

If training stops/ reduces fitness is lost

Question 28

What is tedium avoidance

Answer 28

Stopping training becoming boring

Question 29

What is progressive

Answer 29

Steadily increasing amount of training

Question 30

What is overload

Answer 30

Forcing body to gradually work harder

Question 31

What 4 things do you progressively overload

Answer 31

-Frequency -Intensity -Time -Type

Question 32

What is the test for agility

Answer 32

Illinois agility test

Question 33

What is the test for balance

Answer 33

The stork balance test

Question 34

What is the test for cardio vascular endurance

Answer 34

Multi-stage fitness test or 12 minute cooper run

Question 35

What is the test for co-ordination

Answer 35

Wall toss test

Question 36

What is the test for muscular endurance

Answer 36

Sit up bleep test

Question 37

What is the power/ explosive strength test

Answer 37

Vertical jump

Question 38

What is the test for reaction time

Answer 38

Ruler drop test

Question 39

What is the test for maximal strength

Answer 39

One rep max test

Question 40

What is the test for strength

Answer 40

Handgrip dynamometer

Question 41

What is the test for speed

Answer 41

30 m sprint test

Question 42

What is the equation for aerobic respiration

Answer 42

Oxygen+sugar= Co2+ water+ energy

Question 43

What is the equation for anaerobic respiration

Answer 43

Glucose = lactic acid+ energy

Question 44

How do you measure the estimated max heart rate

Answer 44

220- age

Question 45

What is continuous training include

Answer 45

-atleast 20 minutes of moderate activity -target HR between 60-80% of max heart rate

Question 46

What does interval training include

Answer 46

-intense work with rest periods -target HR depends how intense working sets are -suitable for a wide range of sports

Question 47

What does HIIT training include

Answer 47

-Target HR between 80-90% -High intensity work periods

Question 48

What does fartlek training include

Answer 48

-change in speed, incline or terrain randomly -improves both aerobic and anaerobic

Question 49

What components of fitness does continuous training target

Answer 49

-cardio-vascular endurance -muscular endurance

Question 50

What components of fitness does Interval and HIIT training improve

Answer 50

-speed -power -muscular endurance

Question 51

What components of fitness does fartlek training improve

Answer 51

-cardio-vascular endurance -speed -muscular endurance

Question 52

What are the advantages and disadvantages of continuous training

Answer 52

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

Question 53

What are the advantages and disadvantages of Interval/ HIIT training

Answer 53

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

Question 54

What are the advantages and disadvantages of Fartlek training

Answer 54

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