Physical activity Flashcards
What does PAR-Q stand for?
physical activity readiness questionaire
Why do you have to do a PAR-Q?
to identify any potential health problems that mean physical exercise would not be recommended
What is the 12 minute cooper run used to test? and who might use it?
cardiovascular fitness and long distance runner
what can be tested by doing the hand grip fitness test? and who might use it?
muscular strength and rock climbers
what can be tested by doing the sit and reach fitness test? and who might use it?
flexibility and gymnasts or hurdlers
what can be tested by doing the Illinois agility run test? and who might use it?
Agility and basketball and rugby players
what can be tested by doing the 30m sprint test? and who might use it?
speed and 100 meter sprinters or rugby players
what can be tested by doing the Sargent jump test? and who might use it?
power (legs) and sprinters or rugby players
what can be tested by doing the standing broad jump test? and who might use it?
power (legs) and sprinters or rugby players
what can be tested by doing the alternate ball toss test? and who might use it?
hand eye coordination and tennis or netball players
what can be tested by doing the ruler drop test? and who might use it?
reaction time and sprinters
what can be tested by doing the standing stork test? and who might use it?
balance and gymnasts
what does ISPORT mean?
Individual Specificity Progression Overload Reversibility Tedium
What does FITT stand for?
Frequency Intensity Time Type
What does SMART targets stand for?
Specific Measurable Achievable Realistic Time bound
what are the characteristics of Interval training?
sets of high intensity, then followed by rest or low intensity work.
what are the characteristics of continuous training?
for 20 minutes or longer and involves not rests.
what are the characteristics of Fartlek training?
a form of continuous training by has variations in pace and terrain covered
what are the characteristics of circuit training?
a chain of different activities that can be selected to suit individual or activity requirements
what are the characteristics of weight training?
form of interval training using weights and it involves reps and sets.
what are the characteristics of cross training?
cross training uses more than one type of training.
What is aerobic?
with oxygen so low intensity long duration of activity e.g marathon runner
what is anaerobic ?
without oxygen short activity e.g 100m sprinter
structure of a warm up?
pulse raiser
stretching
drills specific to your activity
reasons for a warm up?
it physically ans mentally prepares us for exercise
increases oxygen delivery to the working muscles
structure of a cool down?
light exercise
stretching
reasons for cool down?
aids removal of lactic acid
helps to bring your heart rate back down to your resting heart rate.
what is your aerobic target zone?
60%-80%
what is your anaerobic target zone?
80%-90%
how do you calculate your target zone?
start with 220 and then take away your age.
then to find 80% you x80 and then divide by 100 you do the same for 60%
