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Pe > Physical Activity > Flashcards

Physical Activity Flashcards

0
Q

Typical PAR-Q questions

A

Personal physical details
Family health history
Known healthy problems
Lifestyle

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1
Q

PAR-Q

A

Physical Activity Readiness Questionnaire
For some exercise had health benefits but for others it could make a condition worse
Designed to identify potential health problems meaning exercise wouldn’t be recommended

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2
Q

Fitness tests

A

To assess fitness levels to an appropriate exercise programme can be developed

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3
Q

Reasons for fitness testing

A 
Before a programme so it is appropriate and during and after to see how the programme is working
Establishing current levels of fitness
Identifying strengths and weaknesses
Helps to set SMART targets
Checking for improvements
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4
Q

12-minute cooper run

A

Cardiovascular fitness for long-distance runners for endurance
Distance is set then run steadily for 12 minutes then calculate distance and compare results to a chart

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5
Q

Harvard step test

A

Cardiovascular fitness for long-distance runners for endurance
Step up and down a certain height for 5 minutes then take heart rate for 3 minutes after at minute intervals

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6
Q

Hand grip test

A

Muscular strength for rock climbers

Squeeze a grip dynamometer with the arm at a right angle

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7
Q

Sit and reach test

A

Flexibility for gymnasts or hurdlers

Legs straights and feet flat against box then reach as far as possible and record distance reached

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8
Q

Illinois agility run

A

Agility for basketball or rugby players

Complicated running course with lots of twists and bends then time attempts but start lying face down on the floor

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9
Q

30-metre sprint

A

Speed for sprinters or rugby players

Time running 30-metres

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10
Q

Jump test

A

Power in legs for sprinters or rugby players

Mark on a wall the top of hands stretched up then jump and reach as far up as possible to measure difference

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11
Q

Standing board jump

A

Power in legs for sprinters or rugby players

Stand still and measure as far as jumped from a two-footed take off

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12
Q

Alternate wall toss test

A

Hand-eye coordination by tennis or netball players
From 2 metres away from the wall throw a tennis ball underarm against the wall to keep catching with opposite hands and record score

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13
Q

Ruler drop test

A

Reaction time for sprinters

Simon holds ruler then drops and centimetres are measured

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14
Q

Standing stork test

A

Balance for gymnasts

Hands on hips and foot on knee to stand as long as possible

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15
Q

Progressive overload

A

An increase in intensity or amount of work over time so there are fitness gains but so gradually so no injuries occur

16
Q

Specificity

A

Marching training to the requirements of the sport and is appropriate so the right muscles and body systems are being trained

17
Q

Individual differences

A

Matching the training to the person so there are no injuries because someone goes higher than their level of fitness or don’t benefit

18
Q

Rest and recovery

A

Rest is the period of time allowed for recovery to take place
Recovery is the time needed for the body to repair the damage done by training or competition
Generally making sure here is enough time between sessions for adaptations

19
Q

FITT

A

Frequency is how often you train
Intensity is how hard and should be gradually increased
Time is how long and should be gradually increased
Type relates to specificity
FITT overlaps with progressive overload

20
Q

Benefits of goal setting

A 
Motivation
Feel-good factor
Focus
Standard
Monitoring of progress
Planning of training sessions
21
Q

SMART - S

A

Specific

Clear on what is wanted to see improved

22
Q

SMART - M

A

Measurable
Needs to be something that can be measured by time, distance, numbers
Must have a number in

23
Q

SMART - A

A

Achievable

Possible for you personally to be able to do it so not too difficult or else demotivation

24
Q

SMART - R

A

Realistic

Possible with all the factors involved like access or time

25
Q

SMART - T

A

Time-bound

Give a time limit or it will go on for ever and to see if training is giving the right effect

26
Q

Interval training

A

Periods of high intensity work followed by rest
Anaerobic
Improves weight loss, health and fitness
Associated with sprinters and swimmers

27
Q

Continuous training

A 
Long duration steady without breaks
Aerobic
Improves cardiovascular fitness and muscular endurance
Reduces risk of coronary heart disease
Associated with long distance runners
28
Q

Fartlek training

A

Continuous training but switching terrains and pace
Aerobic and anaerobic
Improves cardiovascular fitness and muscular endurance
Reduces risk of coronary heart disease
Associated with netball, hockey, rugby and basketball

29
Q

Circuit training

A

Chain of different timed activities
Aerobic
Improves weight loss and any fitness components
Associated with anything

30
Q

Weight training

A

Reps and sets of weight lifting
Anaerobic
Improves muscular endurance, power and strength
Associated with weight lifting, rugby and shot putt

31
Q

Cross training

A 
More than one type of training
Anaerobic and aerobic
Improves all round fitness
Adds variety
Associated with any sports
32
Q

Warm up

A

Pulse raiser like jogging to speed up oxygen delivery to the working muscles
Stretches as dynamic then static for the muscles about to be used to prevent injury
Drills to relate to the main session

33
Q

Why have a warm up

A

Physically and mentally prepares
Increases oxygen delivery to working muscles
Increases temperature of muscles to prevent injury
Increases flexibility to aid performance

34
Q

Main session

A

Could be a match or an event so put training and targets into practice
Could be part of training programme so work on areas of skill or fitness planned

35
Q

Cool down

A

Light exercise then stretching as intensity is increased so no injury
Aids removal of lactic acid making muscles feel sore
Aids removal of waste products
Helps to bring the heart and breathing rates back down to normal slowly
Avoids dizziness from sudden stops
Improves flexibility

36
Q

Resting heart rate

A

Beats per minute of the heart when at rest

37
Q

Working heart rate

A

Beats per minute of the heart during exercise

38
Q

Recovery rate

A

The time it takes for your heart rate to return to its resting rate after exercise which is faster if you are fitter

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