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.
Define variety.
Training programs should include a range of activities.
Define specificity.
Training programs should be tailored to the sport and the individual needs of the athlete.
Define training thresholds
the minimum amount of exercise required to improve fitness in either the aerobic or anaerobic energy systems (must be appropriate to athlete’s sport)
Define reversibility.
Athletes lose the beneficial effects of training when they stop / decrease training.
What does a warm-up do?
Reduces muscle stiffness, increases heart rate and increases blood flow through active tissues.
What does a cool down do?
Slows heart rate, cools body, brings blood back to heart.
How do you link programs to specific components of fitness?
Programs should be tailored to the specific needs of an athlete, and in doing so target specific components of fitness relevant to the sport trained for
How do you prevent injuries and ensure safety in a training program?
Use a pre-screening questionnaire.
What does a pre-screening questionnaire do?
- Gives information on medical conditions, injury, exercise history and goals.
- Flags concerns and allows trainers to tailor program to suit the individual needs of a client.
No pain, no gain: true or false?
True to an extent.
One must push themselves to improve, but not to the point of injury.
Muscle turns to fat when you stop exercising: true or false?
False - muscle shrinks
Sweating helps weight loss: true or false?
You lose weight in the form of sweat, but gain it back after hydrating
Specific exercises can reduce fat in a particular part of your body: true or false?
False - you must reduce overall body fat
Increased strength will increase power and speed: true or false?
Yes - they benefit each other
Sports drinks are better than water: true or false?
- Depends on whether you need to replenish electrolytes
- Err to water generally, but if exercising for >60min drink a sports drink
The elderly, pregnant women and those with medical conditions should not exercise: true or false?
False.
What are the purposes of physical fitness measurement?
- Provide a starting point when designing training programs
- To identify strengths and weaknesses in fitness
- To monitor progress and effectiveness of training
- To motivate or encourage the athlete
- To provide data
- To assist in talent identification
What are the measurement protocols for cardio-respiratory endurance?
- Beep test
- 1.6 km run
What are the measurement protocols for muscular endurance?
- Pushups / situps in 60 secs
What are the measurement protocols for muscular strength?
- Grip test dynamometer
- Basketball throw
What are the measurement protocols for power?
- Vertical jump
- Standing jump
What are the measurement protocols for flexibility?
- Sit and reach
What are the measurement protocols for body composition?
- Skin fold calipers
- BMI
What are the measurement protocols for balance?
- Stork stand
What are the measurement protocols for coordination
- Hand wall toss
- One hand juggling
What are the measurement protocols for agility?
- Illinois Agility Run
- Shuttle run (25 yards)
What are the measurement protocols for speed?
- 40m sprint
What are the measurement protocols for reaction time?
- Ruler
- Computer test
How can fitness test results be interpreted and processed?
The results can be compared to the average for the athlete’s age group in order to determine their level of performance.
What are the positive outcomes of fitness tests?
- Better test results = better experience
- Results may increase motivation
- Allows comparisons to be made when returning form injury
- Provides vital information regarding specific fitness needs
What are the negative outcomes of fitness tests?
- Poor results = poor experience
- Results may decrease motivation
- Individuals who lack confidence and/or ability may find testing stressful and unpleasant
- Body composition tests unpopular with many adolescents and adults
- Difficult to monitor many types of improvement
How has technology contributed to the participation and performance of athletes?
Technology has played a greater role in sports (etc. training, performance, judging), especially at the elite level as it allows athletes to train and perform at their maximum potential.
What are some examples of technology contributing to preparation in sports?
Wearables: allow athletes to track performance (etc. heart rate, location)
- Heart rate monitoring: allow athletes to train in optimal HR zone for sport - GPS watches: allow athletes to track stats about running / cycling / swimming etc. - Halo Sport headphones: stimulates brain before workout to activate neurons
Smart equipment: tracks technique (etc. smart racket: angle of swing) and helps you improve / track stats
3D motion analysis: analyses technique, allows for it to be digitally replayed and identifies flaws
Slow-motion replays: see technique in slow motion, where you went wrong
What are some examples of technology contributing to performance in sports?
Clothing: full body swimwear that streamlines the silhouette of a swimmer
- sweat-wicking materials etc, kevlar fibre etc.
Equipment: composite materials which reduce weight while increasing strength (etc. bicycles)
What are some examples of technology contributing to judging / officiating in sports?
- Video refereeing: separate referee views match on multiple screens and communicates with on-pitch referees to advise decisions
- Video replay system: allows controversial move to be replayed in order to make a decision clearer
- Goal line / hawks eye technology: allows exact location of ball on line to be determined, and whether it is out or not
- Playing surfaces: artificial turf systems that offer playing characteristics specific to the requirements of the spor
How has technology impacted participation in physical advantages? List the advantages and disadvantages.
ADVANTAGES:
- Increased access and use of exercise equipment through gyms, home use etc.
- Improved technology has increased the level of safety
- etc. GPS units, smart phone apps
- Wearables, such as Fitbits, can encourage people to be physically active
DISADVANTAGES:
- Technology for recreation has been linked to decreasing participation rates in physical activity
- Too much data can lead to lack of motivation
How has the impact of technology improved standards in sport?
Improved safety, more oversight etc.
How has the impact of technology improved enjoyment in sport?
- Development of camera technology allows for multiple camera angles for viewers
- On-screen graphics may also be overlaid (etc. scores, glow around hockey puck)
How has the impact of technology improved spectator appeal in sport?
- Increased coverage (etc. on phones, tablets)
- Performance enhancing tech leads to better results, which leads to more people watching
- Instant replays / judging technology lead to tension in audience
How has the impact of technology improved injury rehabilitation in sport?
- Improvement in training equipment helps with rehabilitation (etc. hydrotherapy treadmill)
- General improvement of technology in medical sector
How has the impact of technology improved safety in sport?
- Long-term data capture can predict injuries and risk factors
- ‘Smart’ helmets with impact detection system can determine if player has a concussion
- 3D mapping of body can be used to create customised body armour etc., clothing that fits body shape closer
- Clothing can protect from weather conditions: etc. thermal clothing
What are the ethical implications of technology on comparability of performances? Provide examples of applicable sports.
Performances across different years may not be comparable, due to advancements in technology that allow athletes to perform better in subsequent years.
- etc. swimming: pre / post development of full body swimsuits - etc. sprinting: custom starting blocks: development of technology in shoes / clothing that allow for streamlining
What are the ethical implications of technology on access and equity?
Accessing technology is expensive.
Limited access to technology resources can limit opportunities and lead to inequity of results.
What are the ethical implications of technology on illegal use?
Performance-enhancing drugs can be used to improve results, and masking agents can be used to hide this.
Technologies that enhance performance to the point where comparable results can only be obtained using the same technologies are illegal.
What are some examples of illegal technology that enhance performance?
- LZR racer swimsuit: high-performance swimsuit that allowed swimmers to break multiple world records
- Mechanical doping in cycling: secret motor used to propel bicycle
- Alteration of shape of equipment
What are the ethical implications of technology on media, marketing and profit?
- Media can create bias to some sports, and neglect other sports
- Athletes may wear specific clothing due to brand sponsorship
What are the groups responsible for monitoring technological advances?
- Each sport has a head organisation that is responsible for managing and coordinating the sport.
- Australian Sports Commission oversees technological changes of all sports, in addition to administration, coaching, sporting comps. etc.
How has the impact of technology been mitigated?
Rule modifications have been introduced to reduce the impact of technology.
Modified rules aim to…
reduce to possible impact of technology on a sport, and keep it as a test of human sporting skill and ability.
What are some examples of modified rules?
- Equipment must conform to standard requirements of height, width, depth, length, weight, material and speed.
- The size of a playing area / distance between opponents must be constant.
“The size of a playing area / distance between opponents must be constant.”
Provide an example of a sport where this rule is applicated
Horse Riding: all jockeys must wear a protective vest and helmet when riding?
What is a future perspective on sport?
Technology may change the way people participate in sports, and the level of performance that is attained by athletes.
Provide some examples on technology changing the way people participate in sports.
- Scientific changes in genetics and medicines, allowing for embryos to be modified in order to birth a physically superior athlete
- Virtual reality sports and activities
- Increased use of technology in training
Give context for gender as an issue in physical activity and sport.
Women are generally under-represented in sport participation when compared to their male cohort.
- due to cultural and societal stereotypes
Provide an example of an event that has raised the profile of the issue of gender in sports.
Olympic Games
How has the Olympic Games raised the profile of gender in sports?
- When first held in 1896, no women competed
- Olympic values shifted to upholding lack of discrimination in sports and promoting women’s involvement in sports.
- Women first competed at the 1900 Paris Games.
- Women competed in all Olympic sports for the first time.
- In 2012 London Games, women competed in all Olympic sports for the first time.
- In 2016, 44% of medals were awarded in women’s events.
What are some societal influences on the issue of gender?
- Gender stereotypes
- Some sports being socially isolating
- Men’s sport is more likely to be featured in print and electronic media, providing a bias view
- Lack of role models
What are some key groups for gender in sports? Describe their roles and responsibilities.
- Media companies
- Roles: reporting on sports
- Responsibility: encouraging females to participate in sport via campaigns
- Government
- Roles: controlling sports
- Responsibility: encouraging females to participate in sport via campaigns
What has been the impact of gender in sports? List the positive and negative effects.
- Positive impacts
- Government initiatives have encouraged females to participate in sports
- Negative effects
- The media’s lack of promotion of female sports has partially contributed to females having a lower participation rate in physical activity.
What are some actions that have been taken to address the negative impact of gender in sports?
- Promote female sports in the media
- Create policies addressing gender equality in sports
- Awards and honours that recognise sportswomen
What is the current state of gender in sports?
- Women’s sport coverage in television has declined compared to a decade ago
- The marketing landscape doesn’t really accept women’s sport
What are the ethical considerations of gender in sports?
- The dignity of women must be respected
- Women deserve equal rights to men
What are the legal implications of gender in sports?
- Denying women access to sports is unconstitutional
- Conventions have been formed to eliminate all forms of discrimination against women
