Paper 1 - Fitness Flashcards
Components of fitness
-power
-reaction time
-speed
-strength
-agility
-balance
-cardiovascular endurance
-muscular endurance
-Co-ordination
-flexibility
Power
power=speed*strength
sporting example- e.g. Ronaldo generates power when kicking the ball by, 1. Kicking with strength from his quadriceps and hamstrings muscles. 2. Movin his legs at speed.
How to test- vertical jump ^ (against the wall)
- standing long jump.
Reaction time
-the amount of time taken to respond to a stimuli.
sporting example- in a 100m sprint the gun goes off(stimuli) to the movement of the athlete starts
sporting example- same for swimming.
how to test-the ruler drop test, the dropping of a ruler and catching it, measure (in cm) to the first finger (index finger) that’s the reaction time.
Speed
speed-the maximum rate at which an individual is able to perform a movement it cover a distance.
sporting example- cyclist, in order for there legs to move as fast as possible, this means that they have a higher pedal turn repetition creating more distance.
how to test- 30m sprint
Strength
strength- maximum strength relates to the maximum force that can be generated against a force or resistance.
sporting example- when a rower repeatedly uses there arms when moving the oars against the water.
how to test- hand grip dynamometer (squeeze it)
Agility
agility- the ability to change direction at speed whilst remaining under control.
sporting examples -scoring a try in rugby.
-outwitting a marking opponent in basketball.
how to test- Illinois’s agility test
10m straight 10m back around 4blocks 3.3m each 10m straight 10m back.
Balance
balance- the ability to maintain a centre of mass over a base of support.
sporting examples - gymnastics, beam
-cycling, stay on the bike
how to test- standing stork test (one foot on your knee then go on tip toes, hands on hips)
Cardiovascular endurance
the ability of the heart and the lungs to supply oxygen to the working muscles.
sporting example- marathon, more oxygen transported around the body so more muscles can use that oxygen then more energy can be created therefore a longer lasting performance so not getting fatigue as fast.
How to test- 12minute cooper run
- multi stage fitness test
Muscular endurance
the ability of the heart and lungs to supply oxygen to the working muscles.
sporting example- aerobic exercise e.g a marathon
how to test- press up test
-sit up test
Co-ordination
the ability of two different body parts to move together efficiently and smoothly.
sporting examples - football foot,eye coordination
-badminton hand,eye coordination
how to test - wall throw test, throw a ball at the wall with one hand and catch it with the other, continuously till fail.
Flexibility
the range of movement at a joint
sporting examples - gymnastics
-football
how to test- sit and reach test, sitting down and reaching past your feet and measuring the distance (past feet)
principles of training
SPOR
S - specificity
P - progression
O - overload
R - reversibility
Specificity
when planning a session you must make your training appropriate to the sport you are doing. For example when training in football you should include a football. E.g. dribbling, passing. This can also be specific to a position. E.g. defensive corners for a centre back.
Progression
This means that you should gradually make your training sessions harder, otherwise you will not improve fitness or skill levels and you may hit plateau.
Plateau
Where progression stops
Overload
This is how to achieve progression through the FITT principle:
F-frequency - how often you train (e.g. how many sessions a week)
I-intensity -how hard you train (e.g. the level of difficulty in effort/energy output)
T-time - how long you train for (e.g. increasing the length of a session or decrease the rest periods)
T-type - what type/method of training is done (e.g. circuits, continuous, interval)
FITT
F- frequency
I- intensity
T-time
T-type
Reversibility
If you stop training e.g. through injury or closed off season you will have negative effects of training, your progress is lost e.g. you lose cardiovascular fitness or you lose strength output or muscle mass/hypertrophy is lost.
Interval training A01
-HIIT
-periods of exercise followed by periods of rest.
-it usually involves hard intensity exercise followed be periods of rest or low intensity exercise.
-e.g. a body weight circuit - running, sprinting 25m, walk 10m, jog 25m, walk 10m, repeat 5x
-e.g. cycling at different speeds.
-this type of training is knows as HIIT (high intensity interval training)
-due to the high intensity, lactic acid builds up during interval training, the rest allows recovery from this.
Interval training
A02
advantages and disadvantages.
Advantages
-it burns body fat and calories quickly.
-it can be altered to suit the individual.
-quick and easy to set up/minimum equipment.
-it can improve both anaerobic capacity.
Disadvantages
-it can lead to dizziness and feelings of nausea.
-high levels of motivation are needed to complete a HIIT session.
Circuit training
-circuit training is one of the most common forms of training.
-circuit training uses a variety of different exercises known as stations.
-a normal circuit consists of anything from 6-12 stations-
-can do repetitions, max is usually 3x
E.g. press ups -> squat thrusts -> shuttle runs -> tricep dips -> star jumps -> plank -> leg raises -> burpees -> step ups -> bicep curls
Circuit training
Advantages and disadvantages
advantages
-it is easy to monitor and alter.
-can also be skill based to suit the sport.
-it can be varied to suit age and fitness level.
Disadvantages
-the circuit may require specialist equipment.
-work rest ratio is hard to gauge at the start.
-a large number of space is required.
Farley training
A01 A02
-a form of continuous training, fartlek training is used to improve cardiovascular endurance. The training method works by varying the speed, terrain and intensity of the work.
A01 - fartlek training is also known as by “speed play” this is when the athlete exercises at different varying speeds.
This is a variation of running paces on different terrains.
A02 -fartlek training involves…
1. the speed being altered throughout. E.g. walk jog run sprint.
2. There aren’t any rest periods with the type of training.
3. Running……
Farlek training
Advantages and disadvantages
Advantages
-ideal training for sports which require changes in speed and terrain.
-easy to adapt to different fitness levels from beginner to elite.
Disadvantages
-might be hard to find the appropriate terrain to train on.
-easy to skip the harder parts and not accelerate to change speed.
Plyometric training
Training that is used to increase power (strength x speed) by bounding, jumping or hopping.
the aim of plyometric is to primarily increase power output.
A02. High jumpers, long jumpers, box jump, hurdle hops, stair jumps.
Plyometric training
Advantages and disadvantages
Advantages
-easy to set up
-very effective in developing power.
Disadvantages
-can out a lot of stress on the body.
-can cause injury if the incorrect technique is used.
Weight training
Weight training is exerting force against resistance, weight training. Can be used by anyone and can involve both free weights and resistance machines. Weight training allows individuals to work specially on different muscle groups and can be designed to suit an individual athletes needs.
A02. For example a hockey player may design a weights session to develop their leg muscles in order to increase their speed when running down the wing and their arms so they can place lower behind all of their passes.
Weight training
Safety considerations
- Children should not lift weights as they can damage growing bones.
- Each exercise must be completed using the correct technique.
- A thorough warm up should be completed before training.
- A rest period should follow every set of exercise.
- If using the free weights a “spotter” should assist.
