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Physical Education > Personal Exercise Programme Keywords > Flashcards

Personal Exercise Programme Keywords Flashcards

1
Q

Muscular endurance

A

The ability of muscles to contract and relax over a prolonged period of time against a resistance

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2
Q

Flexibility

A

How supple you are, the range of movement possible at a joint

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3
Q

Body composition

A

The percentage of body weight which is fat, muscle and bone, this can be influenced by diet and exercise, largely down to the ‘genes’ you have

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4
Q

Agility

A

Ability to change the position of the body quickly and control movement of the whole body

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5
Q

Balance

A

Ability to retain in the body’s centre of mass (gravity) above the base of support with reference to static or dynamic, conditions of movement, shape and orientation

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6
Q

Co-ordination

A

Ability to use one of two body parts together

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7
Q

Power

A

Ability to do strength performances quickly

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8
Q

Reaction time

A

Rome between the presentation of a stimulus and the onset of a movement

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9
Q

Speed

A

*** differ rate which an individual is able to perform a movement or cover a distance of time

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10
Q

Health

A

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

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11
Q

Fitness

A

Ability to meet the demand of an environment, meeting the demands of everyday life

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12
Q

Exercise

A

Form of physical activity done primarily to improve heal hand physical fitness

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13
Q

Performance

A

How well a task is completed

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14
Q

Define cardiovascular fitness

A

Healthy Working of the heart, blood and blood vessels. This is the most important aspect of Health Related Exercise

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15
Q

Example of cardiovascular system

A

Long distance running

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16
Q

How do you improve cardiovascular fitness

A
  1. Coopers run
  2. Intense running
  3. Exercise
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17
Q

Example of sport using muscular strength

A
  1. Tennis
  2. Rugby
  3. Hockey
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18
Q

How do you improve muscular strength

A

Weight training

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19
Q

Example for sport for muscular endurance

A
  1. Cycling

2. Running

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20
Q

How do you improve muscular endurance

A

Cycling machine

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21
Q

Spelt examples of flexibility

A
  1. Balanced positions in gymnastics

2. Twists, tucks and summersaults in diving

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22
Q

How do you improve flexibility

A
  1. Stretching exercises
  2. Static- muscle is stretched for 10-30 seconds
  3. Passive- stretched against a partner or a wall
  4. Active- movements which mimics action/ activity to be undertaken
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23
Q

Example of body composition sports

A

Sumo wrestler

Basketball player

24
Q

How to improve body composition

A

Diet and exercise

25
Q

Continuous training

A

Simplest of training, no rest periods or recovery intervals, needs to work for a minimum of 20 minutes

26
Q

Advantage of continuous training

A
  1. Improves aerobic energy system
  2. Easy to do
  3. Improves CV system
27
Q

Disadvantages of continuous training

A

Does not improve speed or agility, can also be extremely boring

28
Q

Interval training

A

Involves alternating periods of work and rest

29
Q

Advantages of interval training

A
  1. Gradually improves speed, recovery time, aerobic and anaerobic pace
  2. Can change duration to suit performer
30
Q

Disadvantages of interval training

A

Off putting for beginning because it’s challenging

31
Q

Fartlek training

A

Continuous training involving speed and terrain

32
Q

Advantages of Fartlek training

A
  1. Good for performers changing pace
  2. Improves anaerobic and aerobic
  3. Can vary to suit your sport
33
Q

Disadvantages of Fartlek training

A

Hard to tell whether performers are working as hard as they should be

34
Q

Circuit training

A

Undertaking a sequence of exercise and each exercise is performed at a station

35
Q

Advantages of circuit training

A
  1. Can organise the stations to suit the game

2. Can target particular muscle groups/ weight

36
Q

disadvantages of circuit training

A

Time consuming when setting up and requires a lot of equipment

37
Q

Weight training

A

Work out using weight as a form of resistance

38
Q

Advantages of weight training

A

Improves muscular strength and endurance

39
Q

Disadvantages of weight training

A
  1. Requires specialist equipment

2. Can be expensive

40
Q

Plyometrics

A

Serious explosive movements such as jumps and bounds and hops

41
Q

Advantages of plyometrics

A

Improves power and forms of strength

42
Q

Disadvantages of plyometrics

A
  1. Impacts on legs

2. Very intense

43
Q

Cross training

A

A series of exercises completed in order and for a certain time limit

44
Q

Advantages of cross training

A

Maintains general fitness

45
Q

Disadvantages of cross training

A

Hard to be specific for your sport

46
Q

Methods of training

A
  1. Continuous
  2. Interval
  3. Fartlek
  4. Circuit
  5. Weight
  6. Plyometrics
  7. Cross training
47
Q

Skill related Fitness

A
  1. Balance
  2. Speed
  3. Power
  4. Reaction time
  5. Agility
  6. Coordination
48
Q

Principles of training

A
  1. Specified
  2. Progression
  3. Overload
  4. Reversibility
  5. Tedium
49
Q

Specificity

A

Real end to the game or performer

50
Q

Progression

A
  1. To improve and continue to develop the programme need to be made progressively harder.
  2. As the athlete/performer become fitter the training needs to be made more difficult
51
Q

Overload

A

To become fitter the body must work herder, this can be improved by FITT

52
Q

FITT

A

Frequency- how often do you exercise
Intensity- how hard you exercise
Time- how long do you exercise
Type- is the exercise suitable for your sport

53
Q

Reversibility

A

Exercise improves fitness, if we stop exercising our fitness levels would drop

54
Q

Tedium

A

Training must be varied to ensure the athlete/ performer matins motivation

55
Q

Health related

A
  1. Cardiovascular fitness
  2. Muscular strength
  3. Muscular endurance
  4. Flexibility
  5. Body composition
56
Q

Muscular strength

A

The amount of force a muscle can exert against a resistance in one attempt

57
Q

Muscular strength

A

The amount of force a muscle can exert against a resistance

Physical Education (8 decks)

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