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Pe > Paper 1-health and fitness > Flashcards

Paper 1-health and fitness Flashcards

1
Q

Definition for health…

A

A state of complete physical,mental and social well-being and not merely the absence of disease or infirmity

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2
Q

Define fitness..

A

The ability to meet/cope with the demands of the enviroment

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3
Q

List the relationship between health and fitness…

A
  • Ill health can negatively effect fitness e.g. too unwell to train.
  • Increase in fitness can positively affect health e.g. Less likely to become ill,happiness,friends
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4
Q

Define agility…

A

The ability to move and change direction quickly whilst maintaining control

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5
Q

Define balance…

A

The maintenance of the centre of mass over the base of support.

(Static=still)
(Dynamic=moving)

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6
Q

Define cardiovascular endurance…

A

The ability of the heart and lungs to provide oxygen to the working muscles

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7
Q

Define co-ordination…

A

The ability to use two different parts of the body together smoothly and efficiently

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8
Q

Define flexibility…

A

The range of movements possible at a joint

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9
Q

Define muscular endurance….

A

Ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue

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10
Q

Define power…

A

The product of strength and speed

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11
Q

Define reaction time…

A

The time taken to initiate a response to a stimulus

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12
Q

Define strength….

A

The ability to overcome a resistance

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13
Q

Define speed…

A

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time

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14
Q

List at least 5 reasons we carry out fitness tests…

A
  • To identify strengths and weaknesses in a performance
  • To show a starting level of fitness
  • To monitor improvement
  • To motivate/set goals
  • To measure the success of a training programme
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15
Q

Define protocol….

A

What you do to carry out a test

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16
Q

Name the test for agility…

A

Illinois agility test

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17
Q

Name the test for balance…

A

Stork balance test

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18
Q

Name the test for cardio-vascular endurance…

A

Multi-stage fitness test

19
Q

Name the test for co-ordination…

A

Anderson wall toss

20
Q

Name the test for flexibility…

A

Sit and reach test

21
Q

Name the test for muscular endurance…

A

Abdominal curl (sit up bleep test)

22
Q

Name the test for power…

A

Sergeant jump test

23
Q

Name the test for reaction time…

A

Ruler drop test

24
Q

Name the test for maximal strength…

A

One rep mac test

25
Q

Name the test for strength…

A

Handgrip dynamometer test

26
Q

Name the test for speed…

A

30m speed test

27
Q

List 4 limitations of fitness testing…

A

1) Not often sports specific
2) Don’t replicate movements of activities
3) Don’t replicate competitive conditions required in sports
4) Questionable reliability

28
Q

Define validity and reliability

A

Validity- Test actually tests what it states it will test

Reliability- If the test was repeated, similar results gained

29
Q

Define qualitative and quantitative…

A

Qualitative- A measure of opinions, linked to quality of performance e.g. “I did well that test”

Quantitative- a measurement quantified as a number e.g. goals scored

30
Q

What are the four principles of training…and there meaning…

(SPORT)

A

Specificity- making training specific to the sport being played
Progressive overload- gradually increasing the amount of overload so fitness gains occur without injury
Reversibility- fitness levels decreasing when you stop exercising
Tedium- boredom that occurs from training the same way every time

31
Q

Name FITT and explain…

A

Frequency-how often someone trains
Intensity- how hard you train
Time-how long you train for
Type-type of training used e.g. Fartlek

32
Q

Define circuit training…

A

A series of exercises performed one after the other with a rest in between. Trains many components of fitness

33
Q

Define continuous training…

A

Exercising for a sustained period of time without rest. Trains cardio-vascular endurance

34
Q

How do we calculate the aerobic training zone…

A

220-age
divide by 10
X6=
X8=

35
Q

Define Fartlek training…

A

Periods of fast work with periods of slower work. Improves cardio-vascular endurance.

36
Q

Define interval training…

A

Incorporates periods of work followed by periods of rest. Improves muscular endurance,anaerobic and aerobic,games player.

37
Q

Define plyometric training…

A

Jumping in and off a box. Improves power.

38
Q

Define static stretching….

A

Stretching to the limit and holding the stretch isometrically. Improves flexibility.

39
Q

Define weight lifting…

A

The use of weights to cause adaptation of the muscles. Improves strength and muscular endurance.

40
Q

Define altitude training…

A

Low oxygen levels so body adopts making more red blood cells. Improves cardiovascular endurance.

41
Q

List six safety principles and explain why…

A

Drink fluids- rehydrate
Spotter-prevent muscle tears and weight falling
Warm up-avoid injury to muscles

Cool down-reduce DOMS and lactic acid
Diet and sleep-health
Correct technique-prevent injury

42
Q

Name 4 components of a warm up and why…

A

Pulse raiser-warm muscles before stretching,increase Heart rate and blood to muscles.
Stretch-increase flexibility,avoid injury.
Technique-mentally feel confident,improve focus + prepared for game.
Mental-get focused,control any stress by technique.

43
Q

Name components of cooling down and why…

A

-maintain elevated breathing and heart rate and gradually reduce intensity. Stretch muscles used..

So….body begins to recover, remove lactic acid,carbon dioxide and waste. Prevent DOMS

44
Q

Name and explain 3 training seasons….

A

Pre season-improve general and aerobic fitness,practice games and specific fitness trained.
Competition-maintain fitness levels,train specific skills and players are regularly competing.
Post season- rest and recover (holiday),mental rest and try stop reversibility.

Pe (4 decks)

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