Physical training Flashcards
Definition of health
A state of complete physical, social, and mental well-being, not merely the absence of disease.
Definition of fitness
The ability to cope with the demands of the environment.
definition of agility
the ability to change direction at speed while maintaing control
speed
the maximum rate at which an individual can perform a movement or distance
Coordination
ability to use two or more different body parts together smoothly and efficiently
Flexibility
range of movement at a joint
Cardiovascular endurance
the ability of the heart to supply oxygen to the working muscles
Muscular endurance
Repeated contraction of muscles in order to carry out repeated movements.
Power/ Explosive strength
the product of strength x speed
reaction time
time take for the body to initiate a response to a stimulus
Strength
the ability to overcome a resistance
different types of strength
static strength
dynamic strength
maximal strength
explosive
Balance
Maintenance of center of mass over a base of support
Types of balance
static balance
dynamic balance
Reasons for carrying out Fitness testing
- identify strengths and weaknesses
- Find areas to improve in
- show starting level of fitness
- monitor improvement
- Test effectiveness of individual’s training program
- compare against national norms
- to motivate and set goals
Name all 10 fitness tests
- Illinois agility test
- multi-stage fitness test
- stork balance test
- Anderson ball catch
- sit and reach test
- abdominal curl condition
- vertical jump test
- ruler drop test
- Handgrip dynamometer test
- 30m Speed test
Limitations of fitness testing
- Doesn’t replicate competitive conditions of the game
- not sports specific
- Do not replicate the movement of activities
- Questionable reliability
Continuous training: PROS
No equipment or facilities needed Can do it on your own or with others Health benefits (burns fat)
Continuous training: CONS
Doesn’t change pace so not good for games players
Can cause impact injuries
Doesn’t change, so it can get boring
Fartlek training: PROS
replicates change of pace in games
no equipment needed
change of pace and terrain can make it more interesting
Fartlek training: CONS
safe route not always easy to find
Higher intensity parts are easy to avoid
circuit training: PROS
variety of stations creates interest
does not have to involve equipment
can work on skills or fitness
easily adapted to each person’s needs
circuit training: CONS
if the equipment is needed it can be costly
can take time to setup
difficult to work on all skills
Interval training: PROS
No equipment needed
Can be adapted for anaerobic or aerobic activity
Interval training: CONS
Can be repetitive therefore boring
Need to plan and keep track of sets
plyometric training: PROS
can be completed with no equipment
Plyometric training: CONS
Can cause injury due to high intensity and explosive movements if not carried out correctly
Weight training: PROS
easily adapted for muscular endurance or strength
Can target specific areas of the body
Weight training: CONS
equipment can be expensive
the correct technique needed to avoid injury
Free weight need to have a spotter
reasons for warm-up
Physically and mentally prepares you for exercise
increases oxygen delivered to working muscles
increases temperature of muscles, tendons, and ligaments reducing the chance of injury
increases flexibility
Reasons for cool down
Removal of lactic acid
removal of carbon dioxide and other waste products
brings heart rate and breathing rate back down slowly
helps avoid dizziness due to blood pooling in lower limbs
improves flexibility
