Health, Fitness and Training Flashcards
What is the definition of health?
state of complete mental, physical and social well-being and not the mere absence of disease of infirmity
What is the definition of fitness?
the ability to meet and cope with the demands of the environment
Is fitness the same for everyone?
no it is relative to each individuals environment
What word describes the relationship between health and fitness?
cyclical
How is the relationship between health and fitness cyclical?
if fitness decreases, it may result in ill health causing even lower exercise and in turn lower fitness.
If health increases, exercise increases, resulting in increased fitness
What are the 10 components of fitness?
Agility
balance
coordination
power
reaction time
speed
strength
muscular endurance
CV endurance
flexibility
What are 3 reasons for fitness testing?
identifying strengths and weaknesses
monitor improvement
baseline testing
comparison
set goals
What are 3 limitations of fitness testing?
not sport specific
don’t replicate specific movement
no competition
may be inaccurate
reliability
wrong protocols
What is the multi-stage fitness test and what does it primarily test?
covering 20m every time a beep is sounded. The time between beeps decreases. Tests CV endurance
What do you need to set up a MSF test?
tape measure, cones, CD player
What are pros and cons of the MSF test?
simple, cheap, lots of participants
maximal, running + turning, only a prediction
What does the sit and reach test primarily test?
flexibility
How do you conduct the sit and reach test and what equipment is required?
shoes off, legs flat against box, knees locked, palms faced down, hands on top of one another.
sit and reach box with measurements is required.
What are pros and cons of sit and reach test?
valid for lower back + hamstrings, reliable
lower back + hamstrings only, not good for kickers
What does the abdominal conditioning test primarily test?
muscular endurance
How do you conduct the abdominal conditioning test and what equipment is required?
the participant does a sit up to the beep (beep 1 = vertical then beep 2 = horizontal)
you need an assistant, a stopwatch, a CD with the beeps, gym mat
What are pros and cons of the abdominal conditioning test?
valid measure of abdominal muscular endurance, controlled and reliable
core only, maximal for most
What does the vertical jump test primarily test?
power
How do you conduct the vertical jump test and what equipment is required?
you stand against the wall and measure a standing reach height with both feet flat on the floor. You then jump as high as possible statically 3 times and record the one with the highest jump.
equipment required is a perpendicular surface, VJ measuring stand
What are pros and cons of the vertical jump test?
valid measure of leg power, simple
measurement issues
What does the 30m sprint test primarily test?
speed
How do you conduct the 30m sprint test and what equipment is required?
You have a 60m track with cones at the start, finish and middle. You start with a rolling start and the stopwatch starts as your torso passes the mid point and ends when you reach the finish .
equipment required is a flat surface, a stopwatch, an assistant, cones and a tape measure
What are pros and cons of the 30m sprint test?
simple, whole body, reliable
validity, surface
What does the Illinois agility test primarily test?
agility
How do you conduct the Illinois Agility test and what equipment is required?
4 cones making a rectangle measuring 5m by 10m with 5 more cones running down the middle of the 5m sides in equal spaces. You start lying flat on your stomach with hands by your sides.
You run from the starting cone to the cone opposite, then you run back to the starting side and weave in and out of the cones in the middle to the other side and back. Finally, you run the cone diagonally opposite to the start cone and run back to the last finish cone. You do this test 6 times and record your best time.
The equipment you need is a tape measure, cones, stopwatch, clean, flat surface.
What are the pros and cons of the Illinois agility test?
simple, small space, reliable, games players
running based test
What does the hand grip dynamometer test primarily test?
strength
How do you conduct the hand grip dynamomater test and what equipment is required?
Palm on lower bar, knuckles resting on upper bar. Start with hand on side then pull downwards on the bar for 5 seconds. Record the reading on the device. Recover for 30 seconds then repeat and record the best score of the dominant hand.
the equipment required is a dynamometer, assistant and stopwatch
What are pros and cons of the hand grip dynamometer test/
simple, reliable, little equipment
assistant, only measures forearm strength
What does the ruler drop test primarily test?
reaction time
How do you conduct the ruler drop test and what equipment is required?
outstretch the index finger and thumb of dominant hand and hover them over the bottom of the ruler at 0cm. The assistant should release the ruler without warning and the participant should catch the ruler with their fingers. Measure the distance from the top of the thumb and repeat 3 times. Record the average score.
Equipment required is ruler
pros and cons of ruler drop test?
simple, cheap, average
only valid for general reaction, not relevant for specific sport reactions
What does the wall throw test primarily test?
coordination
How do you conduct the wall throw test and what equipment is required?
participant stand 2m away with a tennis ball. When assistant says go, participant throws the ball at a wall with a right hand throw and catches with left hand, then throw with left hand and catch with right hand. Keep repeating for 30 seconds and the score is the total catches.
equipment required is a ball, a stopwatch, a tape measure and an assistant
pros and cons of wall throw test?
simple, cheap
technique based, reliability issues, may lose the ball, lots of restarts
What does the stork test primarily test?
balance
How do you conduct the stork test and what equipment is required?
Participant must have hands on hips and performer must lift right leg and placed on the side of the left knee. When assistant calls go the participant lifts up their heel and holds the position as long as possible. 3 minute rests before repeats
Equipment needed includes a stopwatch, an assistant and flat surface
pros and cons of stork test?
simple, cheap
not reliable, technique, only measures static balance
What are aspects of quantitative data and tests?
there is a score
protocol is followed
can be measured against norms and averages
statistical outcome
What are aspects of qualitative data?
may include questionnaire or survey showing external factors
personal interpretation
description of experience
provides context
How do you collect quantitative data?
test, data analysis, measurement
How do you collect qualitative data?
observations, interviews, self-report questionnaire
Why is it important to combine both quantitative and qualitative data?
quantitative data allows for comparison and improvement whereas qualitative data shows us the context and external factors effecting the performer
What are the principles of training (SPORT)?
specificity
progressive overload
reversibility
tedium
What is specificity?
make training specific to a sport, position/event, component of fitness or muscle group
What is progressive overload?
gradually increasing stress on the body to cause adaptations to take place
What are the 4 types of progressive overload (FITT)?
frequency ( 3 x a week)
Intensity ( % max HR, % 1 rep max)
Time (longer, more reps/sets, recovery time)
Type (variety)
What is reversibility?
reversing of previous training
What may cause reversing?
injury or lack of motivation
What is tedium?
demotivation, possibly due to lack of variety
What is continuous training?
rhythmic exercise, no breaks, >20mins
Why does continuous training have to be more than 20mins?
takes approx. 20mins to start burning fat for the muscles
How intense should continuous training be, and why?
60-80% max HR as it is aerobic level
What are pros and cons with continuous training?
simple, cheap, intensity accuracy, all age groups, essential
monotonous, time-consuming, weight-bearing, overuse injuries, possible decrease in speed
Who is fartlek training good for?
games players and cross country runners
What is fartlek training?
a type of interval training that involves continuous running at varying paces and intensities
what are pros and cons of Fartlek training?
more varied than continuous, good for games players, completely different sessions, can be sports specific, does not threaten speed
location access, hard to apply for groups
What changes can you make to fartlek training?
speed, terrain, incline
What is interval training?
training at a high intensity then resting and repeating (1 interval)
What 3 things is interval training really good for?
speed, strength, CV fitness
What should anaerobic interval training look like?
<45 seconds
90-100% of max HR
5-10 reps
HR below 150bpm when resting
What should aerobic interval training look like?
> 3 minutes
longer work, shorter recovery
70-80% max HR
what are the pros and cons of interval training?
versatile, simple, effective, can be used for a range of athletes
high intensity work, lack of motivation, monotonous and tedious
What is resistance training?
using weights to work on hypertrophy, muscular endurance and speed. Can also be used for rehabilitation after injury
What intensity should be used for muscular endurance?
55-75% of 1 rep max more reps
What intensity should be used for strength?
70-100% of 1 rep max less reps
what are pros and cons of resistance training?
good for rehabilitation, endless variations, impacts performance, muscle isolation
poor technique has major side-effects (e.g injury), weight machines control movement
What is plyometric training?
explosive movements to increase power, speed and strength (often jumping)
What 2 components of fitness does plyometric training majorly work?
elastic strength and power
How do the muscles contract in plyometric training?
eccentric to concentric
what are pros and cons of plyometric training?
Increases power, central to many sports, very effective
can have negative effects, not suitable to unfit people, not suitable for young people
What are the 2 types of stretching?
static and dynamic
How do you make sure you stretch properly?
stretch to full rang of motion but do not over-stretch. hold for at least 30 secs
what are pros and cons of flexibility training?
increased flexibility, safe
time consuming, some techniques are difficult, danger of over stretching
What is circuit training?
timed work with timed recovery with multiple stations (usually 8-12). Type of interval training
what are pros and cons of circuit training?
versatile, good for large groups of people, relatively small space, basic equipment, skill + fitness
few records, in large groups some people may not do it
What are the 4 stages of warm ups?
1) pulse raiser
2) stretch/mobility
3) skill familiarisation
4) mental preparation
What is the pulse raiser?
movement to increase HR roughly in relation to sport
What stretching needs to be done?
static then dynamic, often to do with movements required in sport.
What is skill familiarisation?
practice essential skills, set plays and drills for the sport
What do you do as mental preparation?
control arousal, focus on goals, think about team elements
what are 3 benefits of warm ups?
increase in temperature ( muscle becomes more flexible)
increase in RoM
Gradual rather than sudden increase of effort
injury prevention
psychological preparation
practice essential movement skills
What are the 3 stages of a cool down?
1)maintain intensity
2)gradual decrease
3)stretching
What type of stretching is used in cool downs?
static with longer holds
What are 3 benefits of a cool down?
allows body to recover gradually
removal of lactic acid
removal of CO2
removal of other wastes and toxins
reductions in DOMS
