PASS (Semester 2) Flashcards
Define fitness.
the ability of the body to meet everyday demands of physical effort without undue fatigue, health risk or injury
Define physical fitness.
the ability to perform physical activity at an optimal level
What are some of the benefits of physical fitness?
Exercise controls weight
- engaging in physical activity burns calories
Exercise combats health conditions and diseases
- regular physical activity can help you prevent / manage health problems
Exercise improves mood
- physical activity releases endorphins that relax you
Exercise boosts energy
- regular physical activity can improve your muscle strength and boost your endurance
Exercise promotes better sleep
- exercise helps you fall asleep faster and deepen your sleep
Exercise can be fun
- allows for social interaction
How does a person’s level of fitness correlate with their participation and performance in physical activity?
If they are fit, they are more likely to participate more and enjoy sports.
Vice versa.
What happens when a person’s body is adapted to a particular sport?
The person may not be fit for another sport.
What are the health related components of fitness?
- Muscular strength
- Muscular endurance
- Cardiovascular endurance
- Flexibility
- Body composition
What are the skills related components of fitness?
- Speed
- Power
- Reaction time
- Co-ordination
- Balance
- Agility
Define muscular strength.
The force that can be applied during a single contraction.
Define muscular endurance.
The ability to contract repeatedly over time without undue fatigue.
Define cardiovascular endurance.
The ability of the heart and lungs to take in, transport and utilise oxygen for a long period of time.
Define flexibility.
The range of movement possible at a joint or group of joints.
Define body composition.
The relative proportions of fat, muscle and bone, often referred to as percentage body fat or lean body weight.
Define speed.
Moving the body, or part of the body rapidly from one place to another.
Define power.
Force applied rapidly in a short time.
Define reaction time.
The time taken to respond appropriately to stimuli.
Define co-ordination.
The ability to use two or more systems to produce smooth movements.
Define balance.
The ability to maintain an active or passive position without falling over.
Define agility.
The ability to change direction quickly and under control.
Different sports require…
different kinds of fitness
Contrast the components of fitness that a gymnast needs vs. that of a tri-athlete.
Gymnast: strength, flexibility, power, balance
Tri-athlete: cardiovascular endurance, muscular endurance
What components of fitness does table tennis require?
- Reaction time
- Agility
- Muscular endurance
- Cardiovascular endurance
What components of fitness does long jump require?
- Power
- Muscular strength
- Body composition
What components of fitness does a 1500m swim require?
- Muscular endurance
- Cardiovascular endurance
- Speed
- Body composition
What components of fitness does a soccer goalkeeper require?
- Reaction time
- Co-ordination
- Flexibility
- Speed
Contrast physical activity and physical fitness.
PHYSICAL ACTIVITY: any movement one does
PHYSICAL FITNESS: a set of attributes that are either health or skill related that contribute to the ease of physical activity
What are some current research and initiatives for physical activity / fitness?
- Research: Government and private organisations have established strong support for physical activity providing a health benefit
- Etc. Australian Bureau of Statistics conducts research to determine who’s active, when and in what ways
What are the four parts of the FITT principle?
- Frequency
- Intensity
- Time
- Type
How would you consider frequency when designing a training program / training?
- Adjust frequency to reflect a person’s fitness level and time available
- Adjust frequency to reflect goals
How would you consider intensity when designing a training program / training?
- Balance intensity so that it overloads the body so that it adapts, but not so much as to cause injury
How would you consider time when designing a training program / training?
- Adjust based on exercise undertaken
- Cardio: exercise should be continuous in nature
- Muscular strength: should include breaks, and be measured in sets and reps
How would you consider type when designing a training program / training?
- The type of exercise must be suited to goals
- Cardio: walking, jogging, swimming, aerobics etc.
- Weight loss: any exercise using majority of large muscle groups
- Muscular strength: free weights, machine weights, bodyweight exercises
When designing training programs, what factors must one consider?
- Preferences in activities
- Goals
- Ability
- Age
- Peak fitness
- Gender
- Training background
How would you consider goals when designing a training program?
Set goals in order to motivate the athlete.
etc. program to lose weight will have different goals to one for gaining strength
How would you consider ability when designing a training program?
In order to determine someone’s ability, use preliminary fitness tests to determine the starting point of a program.
How would you consider age when designing a training program?
Children and adolescents should not do repetitive or high impact programs as they risk damaging the growth plates in bones.
How would you consider peak fitness when designing a training program?
Peak fitness is usually between 20 - 30 so programs should be tailored accordingly.
How would you consider gender when designing a training program?
Differences in body composition and hormone levels lead to different ability levels.
- Males are generally stronger and have better cardiovascular endurance.
- Women usually have a higher percentage of body fat and are more flexible.
How would you consider training background when designing a training program?
- Those new to exercising will generally see benefits within 6-8 weeks.
- Those who exercise regularly may see little improvement in this time.
What are the training principles?
- Progressive overload
- Warm-ups and cool-downs
- Variety
- Specificity
- Training thresholds
- Reversibility
Define progressive overload.
the gradual increase of stress placed upon the body during exercise to yield continued improvement
Define warm-ups and cool-downs.
Allows athlete to be physically and mentally prepared for their training session. Decreases risk of injury to body.