Physical Activity Flashcards
What is coopers 12 min run
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
What is the Harvard step test
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
What is the treadmill test
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
What is a hand grip test
Test of muscular strength used by climbers
Use a grip dynamometer squeeze handle as you raise your hand and read result
What is the sit and reach test
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
What is the Illinois agility run
Used by basketball and rugby players to test agility
What is the 30m sprint test
Test of speed used by 100m sprinters and games players
What is the Sargent jump test
Test of power used by games players and sprinters
Stand side in to the wall and jump reaching up as high as possible
What is standing broad jump test
A test of power used by sprinters and games players
Stand still with feet behind a line and jump forwards as far as possible
What is the three ball juggle
Test of hand eye coordination used by tennis and netball players
What is ruler drop test
A test of reaction time used by sprinters and games players
What is the standing stork test
A test of static balance used by gymnasts
Time how long you can hold a balance on one leg
What are the principles of training
Progressive overload Reversibility Rest and recovery FITT Individual needs and differences Specificity
What is progressive overload
Gradually increasing the amount of work done in training. So that’s fitness gains occur but without the potential for injury
What is specificity
Matching the training to the particular requirements of an activity
The training must be specific to the sport
What is the principle of individual needs/differences
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
What is the principle of rest and recovery
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
What is the FITT principle
Frequency- how often you train
Intensity- how hard you train (repetitions)
Time - how long you train for
Type- what training you do (specificity)
Why do we set goals or targets
Increased motivation and feel good factor, focus and standard
So we can monitor progress and plan training sessions
What are SMART targets
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
What is interval training
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
What is aerobic respiration
Respiration with oxygen usually low intensity longer duration activity
What is anaerobic respiration
Respiration without oxygen usually short explosive activities
What are the benefits of interval training
Burns calories so causes weight loss
Flexible method that can be used to improve health and fitness in many ways
Can be Adapted easily
