Physical Activity

Question 0

Typical PAR-Q questions

Answer 0

Personal physical details
Family health history
Known healthy problems
Lifestyle

Question 1

PAR-Q

Answer 1

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

Question 2

Fitness tests

Answer 2

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

Question 3

Reasons for fitness testing

Answer 3

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

Question 4

12-minute cooper run

Answer 4

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

Question 5

Harvard step test

Answer 5

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

Question 6

Hand grip test

Answer 6

Muscular strength for rock climbers

Squeeze a grip dynamometer with the arm at a right angle

Question 7

Sit and reach test

Answer 7

Flexibility for gymnasts or hurdlers

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

Question 8

Illinois agility run

Answer 8

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

Question 9

30-metre sprint

Answer 9

Speed for sprinters or rugby players

Time running 30-metres

Question 10

Jump test

Answer 10

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

Question 11

Standing board jump

Answer 11

Power in legs for sprinters or rugby players

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

Question 12

Alternate wall toss test

Answer 12

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

Question 13

Ruler drop test

Answer 13

Reaction time for sprinters

Simon holds ruler then drops and centimetres are measured

Question 14

Standing stork test

Answer 14

Balance for gymnasts

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

Question 15

Progressive overload

Answer 15

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

Question 16

Specificity

Answer 16

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

Question 17

Individual differences

Answer 17

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

Question 18

Rest and recovery

Answer 18

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

Question 19

FITT

Answer 19

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

Question 20

Benefits of goal setting

Answer 20

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

Question 21

SMART - S

Answer 21

Specific

Clear on what is wanted to see improved

Question 22

SMART - M

Answer 22

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

Question 23

SMART - A

Answer 23

Achievable

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

Question 24

SMART - R

Answer 24

Realistic | Possible with all the factors involved like access or time

Question 25

SMART - T

Answer 25

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

Question 26

Interval training

Answer 26

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

Question 27

Continuous training

Answer 27

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

Question 28

Fartlek training

Answer 28

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

Question 29

Circuit training

Answer 29

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

Question 30

Weight training

Answer 30

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

Question 31

Cross training

Answer 31

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

Question 32

Warm up

Answer 32

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

Question 33

Why have a warm up

Answer 33

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

Question 34

Main session

Answer 34

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

Question 35

Cool down

Answer 35

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

Question 36

Resting heart rate

Answer 36

Beats per minute of the heart when at rest

Question 37

Working heart rate

Answer 37

Beats per minute of the heart during exercise

Question 38

Recovery rate

Answer 38

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