IB Exam Review Unit 2 Flashcards
Specific
uses appropriate muscle groups, relevant ranges of movement and suitable speeds
How many important characteristics of a fitness test are there?
4
What are the important characteristics of a fitness test? (4)
- specific
- accurate
- reliable
- valid
Accurate
equipment works and makes exact measurements free from mistakes
Reliable
produces same result from trial to trial
Valid
measures what it claims to and appropriate for aim of experiment
How many experimental designs are there to show causality?
5
What are the experimental designs to show causality? (5)
- control group
- placebo
- double blinding
- randomization
- statistical analysis
Statistical Analysis
mathematics is used to analyze data and draw conclusions so that results are valid
How many categories of fitness tests are there?
4
What are the categories for fitness tests? (4)
- field tests
- lab tests
- maximal tests
- sub-maximal tests
Field Tests
realistic scenarios
Lab Tests
more control and can utilize more technology
Maximal Tests (2)
- gage maximal exertion
- uncomfortable and unsafe for some
Sub-maximal Tests
predicts maximal exertion without effort and stress in less time with quicker recovery
Health-Related Physical Fitness
ability to meet physical and physiological demands of daily living without excessive fatigue
Performance-Related Physical Fitness
ability to perform in a specific sport
What are some examples of health-related fitness components? (3)
- body composition
- flexibility
- strength
Body Composition
proportion of total body mass made up of fat and fat free-mass
Flexibility
ability to move through the full range of motion of a joint
Strength
ability to generate force by a muscle
What are some examples of performance-related fitness components? (3)
- agility
- balance
- coordination
Agility
ability to rapidly change direction or speed
Balance
the stability of the body
Coordination
performing multiple motor functions correctly at the same time
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
What are some tests that assess aerobic capacity? (3)
- beep test
- Cooper’s 12 minute run
- Harvard step test
Beep Test (2)
- 20 meter shuttles repeated at increased speeds until exhaustion
- level reached and # of shuttles determines aerobic capacity
What is the validity of the beep test?
high correlation between score and aerobic capacity
What does the reliability of the beep test depend on? (3)
- how strictly test is run
- practice allowed
- running surface
What are the advantages of the beep test and cooper’s 12 minute run? (2)
- limited expertise and equipment needed
- easy to score
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
Cooper’s 12 Minute Run (2)
- participants run/walk as far as they can for 12 minutes
- total distance used to estimate aerobic capacity
What is the validity of cooper’s 12 minute run?
correlation between test score and aerobic capacity
What does the reliability of cooper’s 12 minute run depend on? (3)
- practice allowed
- running surface
- motivation
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
What is the validity of the harvard step test?
weak correlation between score and aerobic capacity
What does the reliability of the harvard step test depend on? (3)
- how administered
- stepping cadence
- height
What are advantages of the harvard step test? (2)
- limited expertise and equipment needed
- submaximal test
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
How many essential elements of a training program are there?
7
What are the essential elements of a training program? (7)
- warm up
- stretching activities
- endurance training
- cool down
- flexibility training
- resistance training
- recreational activities
Warm-Up (3)
- increase body temperature, heart rate and breathing rate
- increase muscle temperature
- reduce injury risk
Stretching Activities (3)
- part of warm-up and cool down
- increase flexibility
- reduce injury
How many types of stretching are there?
4
What are the 4 types of stretches?
- static stretching
- dynamic stretching
- ballistic stretching
- PNF stretching
Static Stretching
placing a muscle under tension and holding the position for 15-20s
Dynamic Stretching
movement based activities within a comfortable range of motion that simulate the exercise
Ballistic Stretching
bouncing movements to achieve the terminal range of motion
PNF Stretching
combines relaxation and contraction of the muscles
Endurance Training
where a person works for long periods of time to exercise their heart, lungs, and large muscle groups
Resistance Training
enhances muscular strength and endurance
Cool Down
done immediately after exercise to slowly reduce breathing, heart rate, and blood pressure
What are benefits of cool down? (2)
- relief from cramping
- decreased risk for injury
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
Recreational Activities and Sports
keeps the performer enjoying the sport and motivated
How many key principles of training program design are there?
6
What are the key principles of training program design? (6)
- progression
- overload
- specificity
- reversibility
- variety
- periodization
Progression
gradual and systematic increase in the demands of the program to gain improvement
Overload (2)
- must train body more than normal to adapt and gain strength and endurance
- what makes muscles grow
Specificity
athlete must train the muscles and skills that you will need and use in your sport
Reversibility (2)
- if training stops, condition is lost
- to gain fitness training can be resumed
Variety
variation can help motivation and prevent a plateau in fitness level
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
VO2 Max
quantifies the maximum rate that an individual can take in and use oxygen
Why do we use heart rate to monitor exercise intensity?
heart rate is an indicator of oxygen intake
Training Heart Rate (THR) Zone
monitors intensity with training zones calculated by taking a percent of maximum heart rate
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
Ratings of Perceived Exertion (RPE)
way of measuring exercise intensity based on how hard you feel like your body is working
OMNI 0-10 Scale
measures child or adult performer’s rate of perceived exertion using written descriptors and pictures
