PE Flashcards
what is muscular strength
the max force a muscle can generate
what is muscular endurance
efficient work, muscles can contract repeatedly against a light-moderate resistance
aerobic endurance
efficiently transporting oxygen and nutrients to working muscles during sustained activity
body composition
the proportions of fat mass, to fat-free mass
what does BEEFSS mean
b- body composition e- aerobic endurance e- muscular endurance f- flexibility s- muscular strength s- speed
what does PCRAB mean
p- power c- coordination r- reaction time a- agility b- balance
how to measure predicted heart rate
hr max= 220-age
what does RPE mean
rating of perceived exertion
what does FITT
f- frequency
i- intensity
t- time
t- type
what does SPRRVIA mean
s- specifically for you p- progressive overload r- reversibility r- rest and recovery v- variation i- individual needs a- adaptation
what is 85% to 100% called
anaerobic training
60% to 85% called
aerobic training
50% 60% called
fat burning
0% to 50% called
cool down and warm up
what does 6 mean
no exertion
what does 7 mean
extremely light
what does 9 mean
very light
what does 11 mean
light
what does 13 mean
somewhat hard
what does 15 mean
hard
what does 17 mean
very hard
what does 19
extremely hard
what does 20 mean
maximum exertion
what is body composition
the relative ratio of fat mass to fat free mass
name 3 feature of an ectomorph
narrow face, high forehead, thin arms
name 3 feature of an endomorph
high in fat, wide hips, fat on thighs
name 3 feature of a mesomorph
broad shoulders, muscular, little fat
what does BMI mean
body mass index
what does aerobic endurance
the ability of the cardiorespitory system to supply nutrients to working muscles
fartlek training is a training method for what
aerobic endurance
what are 2 advantages of fartlek training
can be made sport specific, no specialist equipment needed
what are 2 disadvantages of fartlek training
careful control of intensity, needs self-discipline
what is stactic stretching
in a fixed position
what is active stretching
by yourself
what is passive stretching
with someone else
what is ballistic stretching
fast and jerky movements
PNF stretching
an extreme version of ballistic
what do you use when doing free weights
sets, reps, barbells, dumbbell
what do you use in circuit training
stations
what do you use in plyometric training
bouncing, throwing, jumping
what are hollow sprints
broken up by ‘hollow’ lower level work
what are accelaration sprints
jogging to striding to spriniting
what is interval training
work, rest, work, rest
what fitness tests can be used for body composition
bmi, bia, skinfold test
what does bmi mean
body mass index
what does Bia mean
bioelectrical impedance analysis
how do you work out bmi
weight / height x height
what is the bia test
electricity going from your wrist to ankle to measure resistance
what do you use for the skinfold test
callipars
where on a woman would you do the skinfold test
thigh, bicep, suprialiac
where on a man would you do the skinfold test
triceps thigh abdominal
