physcical training

Question 1

health

Answer 1

a person’s complete state of physcical, mental and social wellbeing not just the absence of disease

Question 2

fitness

Answer 2

a persons ability to effectively meet or cope with the demands of their physcical enviroment

Question 3

agility

Answer 3

the ability to move and change direction quickly whilst maintaning control

Question 4

balance

Answer 4

the maintanace of the centre of mass over the base of support

Question 5

cardiovascular endurance

Answer 5

the ability of the heart and lungs to supply oxygen to the working muscles

Question 6

coordination

Answer 6

the ability to use two or more body parts together smoothly and efficently

Question 7

flexibility

Answer 7

the range of movements possible at a joint

Question 8

muscular endurance

Answer 8

the ability of a muscle group to undergo repeated contraction without fatigue

Question 9

reaction time

Answer 9

the time taken to respond to a stimulus

Question 10

speed

Answer 10

the ability to move body parts to perform an action quickly

Question 11

strength

Answer 11

the ability to overcome resistance

Question 12

maximal strengh

Answer 12

maximum force exterted in one contraction

Question 13

dynamic strength

Answer 13

the ability to apply orce when the muscles are continually contracting and extending

Question 14

power

Answer 14

strength x speed

Question 15

reasons for fitness testing

Answer 15

identify strengths and weaknesses, monitor improvement, to motivate and set goals

Question 16

limitations of fitness testing

Answer 16

not sport specific, dont have competitive conditions, dont replicate the right movements

Question 17

stork stand test

Answer 17

balance one foot on the other,hands on hips, lift heel, use stopwatch

Question 18

illanois agility test

Answer 18

8 cones measured distance apart, stopwatch to time them in seconds

Question 19

multi stage fitness test

Answer 19

must run 20m before each bleep

Question 20

wall toss test

Answer 20

stand 2 meters from a wall, throw and catch the ball as many times in 30 seconds

Question 21

sit and reach test

Answer 21

use a sit and reach box, feet on the bottom, reach forward to move the slider, mesured in cm

Question 22

sit up bleep test

Answer 22

sit up and down at the rythm of the bleeps

Question 23

vertical jump test

Answer 23

jump as high as you can and touch the wall with chalk, mesaure in cm

Question 24

ruler drop test

Answer 24

drop the ruler randomly and catch it as fast as possibe

Question 24

one rep max test

Answer 24

increase the weight untill they cant do a rep - barbell/leg press/

Question 24

30 metre sprint test

Answer 24

2 cones 30m apart, record the time in seconds

Question 25

handgrip dyamometer test

Answer 25

squeeze the handle keeping the elbow at 90 degrees as hard as possible

Question 25

qualitive data

Answer 25

subjective information, opinions, feelings, emotions, comparisons

Question 25

quantative data

Answer 25

objective information, scores, distance, time , level

Question 25

SPORT

Answer 25

specificity, progressive overload, reversibility,tedium

Question 26

FITT

Answer 26

frequency, intensity, time, type

Question 27

circuit training

Answer 27

6-12 stations with different exersize, intensity changed by the work:rest ratio

Question 28

advantages of circuit training

Answer 28

can be used by large groups, easy to set up, little equipment, can be easily ajusted for goals or intensity

Question 29

disavantages of circuit training

Answer 29

isolated exersizes not sport specific, no competition/ match situstions, technique affected by fatigue

Question 30

continuous training

Answer 30

sustained exersize at a constand rate with no rest

Question 31

advantages of continuous training

Answer 31

improves cardiovascular and muscular endurance, less intense on joints, changes body shape

Question 32

disadvantages of continous training

Answer 32

injury from repetive contractions, wont increase power, result in tedium

Question 33

fartlek training

Answer 33

varying the speed, terrain and work:recovery ratios to vary intensity

Question 34

advantages of fartlek training

Answer 34

improves speed, caridovascular and muscular endurance, combines aerobic and anaerobic, helps gain an awarness of your bodys response to exersize

Question 35

interval training /HITT

Answer 35

periods of exersizing with periods of rest/ low intnsity

Question 36

advantages of interval training

Answer 36

develops aerobic and anaerobic fitness, easily adapted for different components

Question 37

disadvantages of interval training

Answer 37

tiring, requires disapline and motivation, intensity can cause injury

Question 38

static streching

Answer 38

strectch taken to the limit of your range of motion and held isometrically for 30 seconds

Question 39

advantages of static strecthing

Answer 39

increases flexibility, reduces injury, safe for everyone

Question 40

disadvantages of static strecthing

Answer 40

hard to strech some musscle groups, poor technique or over streching can cause injury, can take time

Question 41

weight training

Answer 41

lifting weights using different muscle groups e.g free weights, medicene balls and resistance machiences

Question 42

advantages of weight training

Answer 42

easily adapted for strength or endurance, can be done with anything using anything with resistance

Question 43

disadvantages of weight training

Answer 43

poor technique and too much causes injury, DOMS is common

Question 44

plyometric training

Answer 44

hopping, bounding , jumping, using gravity to make an eccentric contraction, and then a bigger concentric contraction

Question 45

advantages of plyometric training

Answer 45

stimulates sporting movements, no specialist equipment

Question 46

disadvantages of plyometric training

Answer 46

high risk of injury, so you need a high level of fitness, stress on joints

Question 47

maximum heart rate

Answer 47

220-age

Question 48

aerobic training zone

Answer 48

60-80% of max heart rate

Question 49

anaerobic training zone

Answer 49

80-90% of max heart rate

Question 50

strength and power training

Answer 50

weights above 70% of 1RM, 4- 8 reps

Question 51

muscular endurance

Answer 51

weights below 70% of 1RM, 12- 15 reps

Question 52

considerations to prevent injury

Answer 52

warm up, clothing, hydration, technique, over training, rest, taping/bracing

Question 53

altitude training

Answer 53

carried out over 2000 metres abouve sea level

Question 54

advantages of altitude training

Answer 54

more red blood cells are produced to carry more oxygen, cardiovasular endurance is improved, gaseous exchange is faster

Question 55

disadvantages of altitude training

Answer 55

reversibilty occurs, altitude sickness, short- lived benifits

Question 56

pre season

Answer 56

improving general fitness and adressing specifc needs

Question 57

peak season

Answer 57

maintaining fitness levels, specific skills for competition

Question 58

post season

Answer 58

oppertuninity to rest, maintaing general fitness

Question 59

benifits of warming up

Answer 59

increase tempetature, pulse, range of movement, physchological preperation and preventng injury

Question 60

benifits of cooling down

Answer 60

slowly reduces breathing and heart rate, removal of lactic acid, prevent doms, overheating, light headeness and nausea