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PE > Physical Activity > Flashcards

Physical Activity Flashcards

1
Q

What is coopers 12 min run

A

A test of cv fitness used by long distance runners for endurance activities
Use cones to mark a set distance and run at a steady pace for 12 mins

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2
Q

What is the Harvard step test

A

Test of cv fitness used by long distance runners for endurance activities
Step up and down on a box or bench for 5 mins at a steady pace take heart rate then test 1 and 2 mins after finishing

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3
Q

What is the treadmill test

A

Test of cv fitness used by long distance runners of for endurance activities
Run as long as you can on a treadmill turning up the speed every 3 mins until you have to stop

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4
Q

What is a hand grip test

A

Test of muscular strength used by climbers

Use a grip dynamometer squeeze handle as you raise your hand and read result

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5
Q

What is the sit and reach test

A

Test of flexibility used by gymnasts and hurdlers
Use a sit and reach box and sit with legs straight and soles of feet flat against box have palms face down on the box and reach as far as possible and record distance

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6
Q

What is the Illinois agility run

A

Used by basketball and rugby players to test agility

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7
Q

What is the 30m sprint test

A

Test of speed used by 100m sprinters and games players

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8
Q

What is the Sargent jump test

A

Test of power used by games players and sprinters

Stand side in to the wall and jump reaching up as high as possible

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9
Q

What is standing broad jump test

A

A test of power used by sprinters and games players

Stand still with feet behind a line and jump forwards as far as possible

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10
Q

What is the three ball juggle

A

Test of hand eye coordination used by tennis and netball players

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11
Q

What is ruler drop test

A

A test of reaction time used by sprinters and games players

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12
Q

What is the standing stork test

A

A test of static balance used by gymnasts

Time how long you can hold a balance on one leg

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13
Q

What are the principles of training

A 
Progressive overload 
Reversibility 
Rest and recovery 
FITT
Individual needs and differences 
Specificity
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14
Q

What is progressive overload

A

Gradually increasing the amount of work done in training. So that’s fitness gains occur but without the potential for injury

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15
Q

What is specificity

A

Matching the training to the particular requirements of an activity
The training must be specific to the sport

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16
Q

What is the principle of individual needs/differences

A

Matching the training to the requirements of the individual

The training must be appropriate for the individual so everyone’s training plan will be different

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17
Q

What is the principle of rest and recovery

A

Rest is the period allowed for recovery to take place
Recovery is the time required for the repair of damage to the body caused by training or competition
Making sure there is enough time between training sessions so that adaptations can take place

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18
Q

What is the FITT principle

A

Frequency- how often you train
Intensity- how hard you train (repetitions)
Time - how long you train for
Type- what training you do (specificity)

19
Q

Why do we set goals or targets

A

Increased motivation and feel good factor, focus and standard
So we can monitor progress and plan training sessions

20
Q

What are SMART targets

A

Specific-the goal must be clear
Measurable- it must be something that can easily be measured
Achievable -something that is possible for you to do
Realistic- a goal that is possible given the factors involved
Time bound- goals must be given a time frame for completion

21
Q

What is interval training

A

Periods of intense activity with rests in between
Training on a track circuit training and weight training are all forms of interval training usually using anaerobic respiration

22
Q

What is aerobic respiration

A

Respiration with oxygen usually low intensity longer duration activity

23
Q

What is anaerobic respiration

A

Respiration without oxygen usually short explosive activities

24
Q

What are the benefits of interval training

A

Burns calories so causes weight loss
Flexible method that can be used to improve health and fitness in many ways
Can be Adapted easily

25
Q

What is continuous training

A

Sessions 20 mins or longer with no breaks using mainly aerobic activities

26
Q

What are the benefits of continuous training

A

Improves muscular endurance and cv fitness and regular continuous training can reduce risk of coronary heart disease

27
Q

What is fartlek training

A

A form of continuous training over different terrains or at different paces it is similar to a game situation so games players will benefit most

28
Q

What is circuit training

A

Can be used to develop any components of fitness there are a number of stations which the athlete moves between, it is a form of interval training, the exercises can be aerobic or anaerobic

29
Q

What is weight training

A

A form of interval training using weights
Involves rests and sets and the weights are lifted a number of times followed by a break, the weight provides a resistance for the muscles to work against

30
Q

What are the benefits of weight training

A

Can be used for any sport
Improves strength and power
Mainly used by shot putters weight lifters and rugby players
Using reps it can improve muscular endurance

31
Q

What is cross training

A

Using more than one type of training e.g.
Fartlek on Tuesday
Weight on Thursday
Circuit on Sunday

32
Q

What are the benefits of cross training

A

Good for people who do more than one activity or a sport that is made up of lots of events like pentathlon
It can be used to improve all round fitness and has a variety so keeps you more motivated

33
Q

What are the stages of an exercise session

A

Warm up
Main activity
Cool down

34
Q

What happens in the warm up

A

Pulse raiser speeds up oxygen delivery to the working muscles
Stretching the muscles you are about to use helps to prevent injury
Drills are more intense practises relating to the main session so you can rehearse the skills your about to use

A good warm up will last 10 mins or more

35
Q

What are the reasons for warmup

A

Physically and mentally prepares you for the exercise
Increases oxygen delivery to the working muscles
Increases the temp of muscles tendons and ligaments meaning we’re less likely to become injured
Increases flexibility which will aid performance

36
Q

What happens in the main session

A

If it’s a match then the idea is to put the skills and tactics into practise

If it’s a training session then the main idea is to work on the skills and areas of fitness you need to improve the most

37
Q

What is the cool down

A

Light intensity exercises much lower than you have been doing in the session
Stretching the muscles you have used in the session

38
Q

What are the reasons for cool down

A

aids the removal of lactic acid from the muscles
aids the removal of carbon dioxide and other waste products
Helps the heart and breathing rate come back down to normal slowly
Improves flexibility
Prevents dizziness due to blood pooling in the legs

39
Q

What is resting heart rate

A

Heart rate at rest

40
Q

What is recovery rate

A

The time it takes for your heart rate to return to normal after the exercise
The fitter you are the quicker this happens

41
Q

What is working heart rate

A

Your heart rate during exercise

42
Q

Why do we exercise in our target zone

A

To maximise the chance of fitness adaptations taking place
Aerobic- 60-80%
Anaerobic-80-90%

43
Q

What is maximum heart rate

A

The maximum rate your heart could beat at before you die

220- age

PE (8 decks)

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