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IB SL Sport Exercise Health Science I > IB Exam Review Unit 2 > Flashcards

IB Exam Review Unit 2 Flashcards

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1
Q

Specific

A

uses appropriate muscle groups, relevant ranges of movement and suitable speeds

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2
Q

How many important characteristics of a fitness test are there?

A

4

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3
Q

What are the important characteristics of a fitness test? (4)

A
  • specific
  • accurate
  • reliable
  • valid
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4
Q

Accurate

A

equipment works and makes exact measurements free from mistakes

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5
Q

Reliable

A

produces same result from trial to trial

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6
Q

Valid

A

measures what it claims to and appropriate for aim of experiment

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7
Q

How many experimental designs are there to show causality?

A

5

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8
Q

What are the experimental designs to show causality? (5)

A
  • control group
  • placebo
  • double blinding
  • randomization
  • statistical analysis
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9
Q

Statistical Analysis

A

mathematics is used to analyze data and draw conclusions so that results are valid

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10
Q

How many categories of fitness tests are there?

A

4

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11
Q

What are the categories for fitness tests? (4)

A
  • field tests
  • lab tests
  • maximal tests
  • sub-maximal tests
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12
Q

Field Tests

A

realistic scenarios

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13
Q

Lab Tests

A

more control and can utilize more technology

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14
Q

Maximal Tests (2)

A
  • gage maximal exertion
  • uncomfortable and unsafe for some
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15
Q

Sub-maximal Tests

A

predicts maximal exertion without effort and stress in less time with quicker recovery

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16
Q

Health-Related Physical Fitness

A

ability to meet physical and physiological demands of daily living without excessive fatigue

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17
Q

Performance-Related Physical Fitness

A

ability to perform in a specific sport

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18
Q

What are some examples of health-related fitness components? (3)

A
  • body composition
  • flexibility
  • strength
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19
Q

Body Composition

A

proportion of total body mass made up of fat and fat free-mass

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20
Q

Flexibility

A

ability to move through the full range of motion of a joint

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21
Q

Strength

A

ability to generate force by a muscle

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22
Q

What are some examples of performance-related fitness components? (3)

A
  • agility
  • balance
  • coordination
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23
Q

Agility

A

ability to rapidly change direction or speed

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24
Q

Balance

A

the stability of the body

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25
Q

Coordination

A

performing multiple motor functions correctly at the same time

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26
Q

What is the value of a fitness test determined by? (5)

A
  • safety of participants
  • ethical considerations
  • number of participants to be tested
  • resources and facilities available
  • accuracy that is required
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27
Q

What are some tests that assess aerobic capacity? (3)

A
  • beep test
  • Cooper’s 12 minute run
  • Harvard step test
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28
Q

Beep Test (2)

A
  • 20 meter shuttles repeated at increased speeds until exhaustion
  • level reached and # of shuttles determines aerobic capacity
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29
Q

What is the validity of the beep test?

A

high correlation between score and aerobic capacity

30
Q

What does the reliability of the beep test depend on? (3)

A
  • how strictly test is run
  • practice allowed
  • running surface
31
Q

What are the advantages of the beep test and cooper’s 12 minute run? (2)

A
  • limited expertise and equipment needed
  • easy to score
32
Q

What are the limitations of the beep test and cooper’s 12 minute run? (2)

A
  • maximal test
  • environmental factors influence performance as not in laboratory
33
Q

Cooper’s 12 Minute Run (2)

A
  • participants run/walk as far as they can for 12 minutes
  • total distance used to estimate aerobic capacity
34
Q

What is the validity of cooper’s 12 minute run?

A

correlation between test score and aerobic capacity

35
Q

What does the reliability of cooper’s 12 minute run depend on? (3)

A
  • practice allowed
  • running surface
  • motivation
36
Q

Harvard Step Test (2)

A
  • complete 150 steps at rate of 30 steps a minute
  • heart rate recovery is measured one, two, and three minutes after the test
37
Q

What is the validity of the harvard step test?

A

weak correlation between score and aerobic capacity

38
Q

What does the reliability of the harvard step test depend on? (3)

A
  • how administered
  • stepping cadence
  • height
39
Q

What are advantages of the harvard step test? (2)

A
  • limited expertise and equipment needed
  • submaximal test
40
Q

What are limitations of the harvard test step test? (2)

A
  • prediction based on heart rate values
  • does not account for individual variation in heart rate
41
Q

How many essential elements of a training program are there?

A

7

42
Q

What are the essential elements of a training program? (7)

A
  • warm up
  • stretching activities
  • endurance training
  • cool down
  • flexibility training
  • resistance training
  • recreational activities
43
Q

Warm-Up (3)

A
  • increase body temperature, heart rate and breathing rate
  • increase muscle temperature
  • reduce injury risk
44
Q

Stretching Activities (3)

A
  • part of warm-up and cool down
  • increase flexibility
  • reduce injury
45
Q

How many types of stretching are there?

A

4

46
Q

What are the 4 types of stretches?

A
  • static stretching
  • dynamic stretching
  • ballistic stretching
  • PNF stretching
47
Q

Static Stretching

A

placing a muscle under tension and holding the position for 15-20s

48
Q

Dynamic Stretching

A

movement based activities within a comfortable range of motion that simulate the exercise

49
Q

Ballistic Stretching

A

bouncing movements to achieve the terminal range of motion

50
Q

PNF Stretching

A

combines relaxation and contraction of the muscles

51
Q

Endurance Training

A

where a person works for long periods of time to exercise their heart, lungs, and large muscle groups

52
Q

Resistance Training

A

enhances muscular strength and endurance

53
Q

Cool Down

A

done immediately after exercise to slowly reduce breathing, heart rate, and blood pressure

54
Q

What are benefits of cool down? (2)

A
  • relief from cramping
  • decreased risk for injury
55
Q

Flexibility Training (4)

A
  • static stretching should be done after workout
  • improve range of motion at a joint
  • improve performance in sport
  • reduce injury risk long-term
56
Q

Recreational Activities and Sports

A

keeps the performer enjoying the sport and motivated

57
Q

How many key principles of training program design are there?

A

6

58
Q

What are the key principles of training program design? (6)

A
  • progression
  • overload
  • specificity
  • reversibility
  • variety
  • periodization
59
Q

Progression

A

gradual and systematic increase in the demands of the program to gain improvement

60
Q

Overload (2)

A
  • must train body more than normal to adapt and gain strength and endurance
  • what makes muscles grow
61
Q

Specificity

A

athlete must train the muscles and skills that you will need and use in your sport

62
Q

Reversibility (2)

A
  • if training stops, condition is lost
  • to gain fitness training can be resumed
63
Q

Variety

A

variation can help motivation and prevent a plateau in fitness level

64
Q

Periodization (2)

A
  • training should be organized in order to maximize training effect
  • training organized so athlete is in peak performance for most important competition or long season
65
Q

VO2 Max

A

quantifies the maximum rate that an individual can take in and use oxygen

66
Q

Why do we use heart rate to monitor exercise intensity?

A

heart rate is an indicator of oxygen intake

67
Q

Training Heart Rate (THR) Zone

A

monitors intensity with training zones calculated by taking a percent of maximum heart rate

68
Q

Karvonen Method (2)

A
  • monitors intensity by calculating individualized zones using the difference between resting heart rate and maximal heart rate
  • difference is heart rate reserve
69
Q

Ratings of Perceived Exertion (RPE)

A

way of measuring exercise intensity based on how hard you feel like your body is working

70
Q

OMNI 0-10 Scale

A

measures child or adult performer’s rate of perceived exertion using written descriptors and pictures

IB SL Sport Exercise Health Science I (9 decks)

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