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HPE Flashcards

1
Q

Types of training?

A

INTERVAL TRAINING
CONTINUOUS TRAINING
FARTLEK TRAINING
CIRCUIT TRAINING
RESISTANCE TRAINING
FLEXIBILITY TRAINING

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2
Q

components of fitness

A

aerobic capacity, anaerobic capacity, muscular endurance, muscular power, muscular strength, flexibility, agility, balance, coordination, reaction time, body composition

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3
Q

Cardiovascular endurance

A

Ability of heart to provide oxygen to muscles during physical activity for prolonged period of time

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4
Q

What sports is cardiovascular endurance important?

A

Distance running, cycling, swimming, rowing

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5
Q

Muscular Strength

A

The maximum force a muscle or group of muscles can apply against a resistance

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6
Q

What sports is Muscular Strength important?

A

Weightlifting, Powerlifting, NFL, wrestling, gymnastics

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7
Q

Speed

A

The ability to move all or part of the body as quickly as possible

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8
Q

What sports is speed important?

A

Football, basketball, track and field, rugby

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9
Q

How to test muscular strength

A

1 Rep Max test

Hand grip test

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10
Q

How to test cardiovascular endurance

A

12 minute Cooper run.

Multi Stage Fitness Test

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11
Q

How to test speed

A

30 metre sprint test

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12
Q

muscular endurance

A

is the ability of the muscle or muscle groups in the body to repeatedly contract or keep going with without rest.

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13
Q

What sport is muscular endurance important?

A

Cross country, cycling, swimming (long-distance), triathlon, rowing, soccer, tennis, CrossFit, MMA

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14
Q

How to test muscular endurance?

A

Push Up test

Sit Up test

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15
Q

muscular power

A

Muscular power is a measure of the ability of a muscle or muscle group to exert force quickly to produce an explosive effort.

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16
Q

What sports is muscular power important?

A

Olympic Weight lighting, Track and Field (sprinting and jumping events), basketball, volleyball

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17
Q

How to test muscular power

A

Standing broad jump

Standing vertical jump

Medicine Ball Throw

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18
Q

flexibility

A

is the amount or range of movement that you have around a joint.

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19
Q

What sports is flexibility important?

A

Gymnastics, dance, figure skating, martial arts, yoga

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19
Q

agility

A

is how quickly you can change direction under control and maintaining speed, balance and power.

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20
Q

How to test agility?

A

Illinois agility test

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21
Q

How to test flexibility?

A

Sit and reach test

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22
Q

balance

A

Ability to maintain the body in equilibrium while stationary or moving

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22
Q

What sports is agility important?

A

Soccer, basketball, tennis, rugby

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23
Q

What sports is balance important?

A

Gymnastics, dance, figure skating, surfing, snowboarding, skiing

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23
Q

How to test balance?

A

Stork stand test

24
Q

coordination

A

Ability of your body’s senses such as your nervous system and your muscles to work together so that you can perform specific movements

25
Q

What sports is coordination important?

A

All ball sports, dance

26
Q

How to test coordination?

A

‘Wall throw test’.

27
Q

Who is reaction time important for?

A

Sprinters, Goal Keepers, F1 drivers

27
Q

reaction time

A

is the time is take for you to initiate an action or movement in response to a stimuli.

28
Q

How to test reaction time?

A

Reaction time ruler test

29
Q

Skill based components of fitness

A

Coordination, reaction time, Balance, agility, muscular power, speed

30
Q

Health based components of fitness

A

cardiovascular endurance / stamina, muscular endurance, muscular strength, flexibility, body composition

31
Q

FITT

A

Frequency, Intensity, Time, Type

32
Q

interval training

A

involves periods of work followed by periods of rest or recovery.

33
Q

Fartlek training

A

is a form of interval training that involves varying the intensity and pace of exercise within a single workout.

33
Q

Continuous training

A

exercising without rest intervals.

34
Q

Circuit training

A

Involves a number of exercises set out so you avoid exercising the same muscle group consecutively at different ‘stations’.

35
Q

Resistance training

A

Resistance training is a form of exercise that involves using resistance, such as weights or resistance bands, to strengthen muscles, improve endurance, and enhance overall physical fitness.

36
Q

Similarities and difference between fartlek and interval training

A

Interval training is more structured and precise, with predetermined intervals and rest periods, while fartlek training is more unstructured and flexible, allowing for variation in intensity and pace based on perceived effort and terrain.

37
Q

Aerobic capacity

A

the maximum amount of oxygen that an individual’s body can utilize during exercise that involves sustained, rhythmic, and continuous movements over an extended period.

38
Q

Anaerobic capacity

A

the maximum amount of energy that can be produced by the body without the presence of oxygen. It is utilized during short-duration, high-intensity activities where the demand for energy exceeds the body’s ability to supply oxygen.

39
Q

Body composition

A

Ratio of fat to non-fat components of body

40
Q

How to test body composition

A

skin fold test

41
Q

Principles of Training

A

FITT, Overload, Progression, Recovery, Specify

42
Q

Overload

A

In order to progress and improve, putting the body under additional stress beyond what is normal is key. The idea is that because the level of stress is constantly increasing, the body will adapt to be able to keep up.

43
Q

Progression

A

For the best results, progressive overload should be gradual. It is better to start off slowly and gradually build up as you improve. Too much too soon will only result in injury or burnout.

44
Q

Recovery

A

Complete recovery is needed between training sessions in order to obtain the greatest fitness benefits. Rest is important so that the body can repair and regenerate energy sources.

45
Q

Specificity

A

how you train should mimic the skills, movements, and actions required to perform and excel in the game, activity, or event you’re participating in.

46
Q

How can you increase the intensity of a workout ?

A

You can increase the reps, sets, progressive overload, reduce rest period between sets

47
Q

Types of flexibility training

A

PNF, Static, Ballistic

48
Q

PNF Stretching

A

PNF stretching involves alternating contraction and relaxation of the muscles being stretched to increase flexibility and range of motion. (Proprioceptive neuromuscular facilitation)

49
Q

Static Stretching

A

Static stretching involves holding a stretch in a comfortable position for a prolonged period without movement.

50
Q

Ballistic Stretching

A

Ballistic stretching involves using momentum or bouncing movements to extend a stretch beyond the normal range of motion.

51
Q

How to calculate max HR

A

220 - age (BPM)

52
Q

Target HR

A

Maximum Heart rate x 75%

53
Q

Types of resistance training

A

Isotonic, isometric, isokinetic

54
Q

Isotonic exercies

A

Using weights to strengthen specific muscle area

55
Q

Isometric exercise

A

Are tightening of a specific muscle or group of muscle without any visible movement in the joint

56
Q

Isokinetic exercises

A

Where speed of movement remains constant but resistance varies

57
Q

Sports where aerobic capacity is important

A

long-distance running, swimming, cycling, and endurance-based sports.

58
Q

Sports where anaerobic capacity is important

A

sprinting, weightlifting, jumping, and other explosive movements.

59
Q

Fitness

A

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities.

HPE (4 decks)

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