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

IB Exam Review Unit 2 Flashcards

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
Coordination
performing multiple motor functions correctly at the same time
26
What is the value of a fitness test determined by? (5)
- safety of participants - ethical considerations - number of participants to be tested - resources and facilities available - accuracy that is required
27
What are some tests that assess aerobic capacity? (3)
- beep test - Cooper's 12 minute run - Harvard step test
28
Beep Test (2)
- 20 meter shuttles repeated at increased speeds until exhaustion - level reached and # of shuttles determines aerobic capacity
29
What is the validity of the beep test?
high correlation between score and aerobic capacity
30
What does the reliability of the beep test depend on? (3)
- how strictly test is run - practice allowed - running surface
31
What are the advantages of the beep test and cooper's 12 minute run? (2)
- limited expertise and equipment needed - easy to score
32
What are the limitations of the beep test and cooper's 12 minute run? (2)
- maximal test - environmental factors influence performance as not in laboratory
33
Cooper's 12 Minute Run (2)
- participants run/walk as far as they can for 12 minutes - total distance used to estimate aerobic capacity
34
What is the validity of cooper's 12 minute run?
correlation between test score and aerobic capacity
35
What does the reliability of cooper's 12 minute run depend on? (3)
- practice allowed - running surface - motivation
36
Harvard Step Test (2)
- complete 150 steps at rate of 30 steps a minute - heart rate recovery is measured one, two, and three minutes after the test
37
What is the validity of the harvard step test?
weak correlation between score and aerobic capacity
38
What does the reliability of the harvard step test depend on? (3)
- how administered - stepping cadence - height
39
What are advantages of the harvard step test? (2)
- limited expertise and equipment needed - submaximal test
40
What are limitations of the harvard test step test? (2)
- prediction based on heart rate values - does not account for individual variation in heart rate
41
How many essential elements of a training program are there?
7
42
What are the essential elements of a training program? (7)
- warm up - stretching activities - endurance training - cool down - flexibility training - resistance training - recreational activities
43
Warm-Up (3)
- increase body temperature, heart rate and breathing rate - increase muscle temperature - reduce injury risk
44
Stretching Activities (3)
- part of warm-up and cool down - increase flexibility - reduce injury
45
How many types of stretching are there?
4
46
What are the 4 types of stretches?
- static stretching - dynamic stretching - ballistic stretching - PNF stretching
47
Static Stretching
placing a muscle under tension and holding the position for 15-20s
48
Dynamic Stretching
movement based activities within a comfortable range of motion that simulate the exercise
49
Ballistic Stretching
bouncing movements to achieve the terminal range of motion
50
PNF Stretching
combines relaxation and contraction of the muscles
51
Endurance Training
where a person works for long periods of time to exercise their heart, lungs, and large muscle groups
52
Resistance Training
enhances muscular strength and endurance
53
Cool Down
done immediately after exercise to slowly reduce breathing, heart rate, and blood pressure
54
What are benefits of cool down? (2)
- relief from cramping - decreased risk for injury
55
Flexibility Training (4)
- static stretching should be done after workout - improve range of motion at a joint - improve performance in sport - reduce injury risk long-term
56
Recreational Activities and Sports
keeps the performer enjoying the sport and motivated
57
How many key principles of training program design are there?
6
58
What are the key principles of training program design? (6)
- progression - overload - specificity - reversibility - variety - periodization
59
Progression
gradual and systematic increase in the demands of the program to gain improvement
60
Overload (2)
- must train body more than normal to adapt and gain strength and endurance - what makes muscles grow
61
Specificity
athlete must train the muscles and skills that you will need and use in your sport
62
Reversibility (2)
- if training stops, condition is lost - to gain fitness training can be resumed
63
Variety
variation can help motivation and prevent a plateau in fitness level
64
Periodization (2)
- 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
VO2 Max
quantifies the maximum rate that an individual can take in and use oxygen
66
Why do we use heart rate to monitor exercise intensity?
heart rate is an indicator of oxygen intake
67
Training Heart Rate (THR) Zone
monitors intensity with training zones calculated by taking a percent of maximum heart rate
68
Karvonen Method (2)
- monitors intensity by calculating individualized zones using the difference between resting heart rate and maximal heart rate - difference is heart rate reserve
69
Ratings of Perceived Exertion (RPE)
way of measuring exercise intensity based on how hard you feel like your body is working
70
OMNI 0-10 Scale
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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