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Physical Education > Health & Fitness > Flashcards

Health & Fitness Flashcards

1
Q

What is the definition of health

A

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

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2
Q

What is the definition of fitness

A

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

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3
Q

Examples of good mental health

A

Having self esteem, feeling happy, fewer mental illnesses

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4
Q

Examples of good physical health

A

Playing sport, eating healthy, healthy body weight composition

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5
Q

Examples of good emotional health

A

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

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6
Q

What are the 6 skill based components of fitness

A

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

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7
Q

What are the 4 health related components of fitness

A

Muscular endurance, cardio vascular endurance, flexibility and strength

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8
Q

What is cardio-vascular endurance

A

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

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9
Q

What is the definition of strength

A

The ability to overcome resistance

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10
Q

What are the 4 types of strength

A

Maximal, dynamic, explosive and static

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11
Q

What is maximal strength

A

Greatest force possible in a single maximum muscle contraction

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12
Q

What is dynamic strength

A

The amount of force that can exerted repeatedly by a muscle

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13
Q

What is explosive strength

A

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

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14
Q

What is static strength

A

The amount of force exerted on an object you cannot move

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15
Q

What is muscular endurance

A

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

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16
Q

What is flexibility

A

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

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17
Q

What is agility

A

Ability to change direction at speed, while maintaining control

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18
Q

What is balance

A

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

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19
Q

What is co-ordination

A

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

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20
Q

What is reaction time

A

Time taken to initiate a response to the stimulus

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21
Q

What is power

A

The product of strength x speed

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22
Q

What is speed

A

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

23
Q

Benefits of fitness testing

A

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

24
Q

Limitations of fitness testing

A

-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

25
Q

What are the principles of training

A

-Specificity
-Progressive
-Overload
-Reversibility
-Tedium avoidance

26
Q

What is specificity

A

Matching training to individuals needs/ targets

27
Q

What is reversibility

A

If training stops/ reduces fitness is lost

28
Q

What is tedium avoidance

A

Stopping training becoming boring

29
Q

What is progressive

A

Steadily increasing amount of training

30
Q

What is overload

A

Forcing body to gradually work harder

31
Q

What 4 things do you progressively overload

A

-Frequency
-Intensity
-Time
-Type

32
Q

What is the test for agility

A

Illinois agility test

33
Q

What is the test for balance

A

The stork balance test

34
Q

What is the test for cardio vascular endurance

A

Multi-stage fitness test or 12 minute cooper run

35
Q

What is the test for co-ordination

A

Wall toss test

36
Q

What is the test for muscular endurance

A

Sit up bleep test

37
Q

What is the power/ explosive strength test

A

Vertical jump

38
Q

What is the test for reaction time

A

Ruler drop test

39
Q

What is the test for maximal strength

A

One rep max test

40
Q

What is the test for strength

A

Handgrip dynamometer

41
Q

What is the test for speed

A

30 m sprint test

42
Q

What is the equation for aerobic respiration

A

Oxygen+sugar= Co2+ water+ energy

43
Q

What is the equation for anaerobic respiration

A

Glucose = lactic acid+ energy

44
Q

How do you measure the estimated max heart rate

A

220- age

45
Q

What is continuous training include

A

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

46
Q

What does interval training include

A

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

47
Q

What does HIIT training include

A

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

48
Q

What does fartlek training include

A

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

49
Q

What components of fitness does continuous training target

A

-cardio-vascular endurance
-muscular endurance

50
Q

What components of fitness does Interval and HIIT training improve

A

-speed
-power
-muscular endurance

51
Q

What components of fitness does fartlek training improve

A

-cardio-vascular endurance
-speed
-muscular endurance

52
Q

What are the advantages and disadvantages of continuous training

A

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

53
Q

What are the advantages and disadvantages of Interval/ HIIT training

A

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

54
Q

What are the advantages and disadvantages of Fartlek training

A

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

Physical Education (4 decks)

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