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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
Continuous training
Simplest of training, no rest periods or recovery intervals, needs to work for a minimum of 20 minutes
26
Advantage of continuous training
1. Improves aerobic energy system 2. Easy to do 3. Improves CV system
27
Disadvantages of continuous training
Does not improve speed or agility, can also be extremely boring
28
Interval training
Involves alternating periods of work and rest
29
Advantages of interval training
1. Gradually improves speed, recovery time, aerobic and anaerobic pace 2. Can change duration to suit performer
30
Disadvantages of interval training
Off putting for beginning because it's challenging
31
Fartlek training
Continuous training involving speed and terrain
32
Advantages of Fartlek training
1. Good for performers changing pace 2. Improves anaerobic and aerobic 3. Can vary to suit your sport
33
Disadvantages of Fartlek training
Hard to tell whether performers are working as hard as they should be
34
Circuit training
Undertaking a sequence of exercise and each exercise is performed at a station
35
Advantages of circuit training
1. Can organise the stations to suit the game | 2. Can target particular muscle groups/ weight
36
disadvantages of circuit training
Time consuming when setting up and requires a lot of equipment
37
Weight training
Work out using weight as a form of resistance
38
Advantages of weight training
Improves muscular strength and endurance
39
Disadvantages of weight training
1. Requires specialist equipment | 2. Can be expensive
40
Plyometrics
Serious explosive movements such as jumps and bounds and hops
41
Advantages of plyometrics
Improves power and forms of strength
42
Disadvantages of plyometrics
1. Impacts on legs | 2. Very intense
43
Cross training
A series of exercises completed in order and for a certain time limit
44
Advantages of cross training
Maintains general fitness
45
Disadvantages of cross training
Hard to be specific for your sport
46
Methods of training
1. Continuous 2. Interval 3. Fartlek 4. Circuit 5. Weight 6. Plyometrics 7. Cross training
47
Skill related Fitness
1. Balance 2. Speed 3. Power 4. Reaction time 5. Agility 6. Coordination
48
Principles of training
1. Specified 2. Progression 3. Overload 4. Reversibility 5. Tedium
49
Specificity
Real end to the game or performer
50
Progression
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
Overload
To become fitter the body must work herder, this can be improved by FITT
52
FITT
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
Reversibility
Exercise improves fitness, if we stop exercising our fitness levels would drop
54
Tedium
Training must be varied to ensure the athlete/ performer matins motivation
55
Health related
1. Cardiovascular fitness 2. Muscular strength 3. Muscular endurance 4. Flexibility 5. Body composition
56
Muscular strength
The amount of force a muscle can exert against a resistance in one attempt
57
Muscular strength
The amount of force a muscle can exert against a resistance

Physical Education (8 decks)

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