physical training Flashcards

1
Q

define health

A

a state of complete physical and emotional and social well being and not merely the absence of disease or infirmity

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2
Q

define fitness

A

the ability to meet the demands of the environment/everyday life

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3
Q

define exercise

A

a form of physical activity done to maintain and or improve fitness

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4
Q

define performance

A

the action of performing a task, including sporting performance

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5
Q

define strength

A

the amount of force that can be applied by a muscle or muscle group against a resistance

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6
Q

define cardiovascular endurance

A

the measurement of how efficiently your heart can pump oxygen and nutrients to the working muscles over a long period of time, without tiring

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7
Q

define muscular endurance

A

ability to repeatedly contract voluntary muscles over a long period of time, without tiring

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8
Q

define flexibility

A

the ability of your joints to be able to move through their full range of movement

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9
Q

define body composition

A

the percentage of your body weight made up from muscle, fat, and bones

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10
Q

define agility

A

the ability to change body position or direction quickly

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11
Q

define balance

A

the ability to keep your body’s centre of mass over a base of support

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12
Q

define coordination

A

the ability to more two or more body parts at the same time accurately and smoothly

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13
Q

define power

A

the ability to combine strength and speed

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14
Q

define reaction time

A

the time taken to move in response to a stimulus

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15
Q

define speed

A

the rate at which your body can move or cover a distance in a set time

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16
Q

what is the acronym for the components of fitness

A

could rabbits actually be super precious creatures before fluffy mittens sold

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17
Q

what is the purpose of fitness testing?

A

to gather information about your current level of fitness

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18
Q

what is meant by reliability?

A

a question of whether the test is accurate and the protocols have been followed

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19
Q

what is meant by validity?

A

relates to whether the test actually measures what it sets out to measure

20
Q

what factors can you keep constant to ensure the test is as accurate as possible

A

equipment
effort
environment
people

21
Q

what fitness test can test cardiovascular fitness

A

cooper run

harvard step test

22
Q

what fitness test can test strength?

A

grip dynamometer

23
Q

which fitness test can test muscular endurance?

A

one minute sit up test

one minute press up test

24
Q

what fitness test can test flexibility?

A

sit and reach test

25
what fitness test can test speed?
30m spring test
26
what fitness test can test power?
vertical jump test
27
what are the principles of training?
``` individual needs specificity progressive overload overtraining reversibility ```
28
what are the ways you can progressive overload
frequency-how often we train intensity-how hard we train time- how long we train type-what type of training we do
29
what is specificity?
training should be geared specifically towards your chosen sport or activity
30
what is progressive overload?
working your body harder than usual by gradually increasing the amount of exercise you do
31
what is individual needs?
making training match the needs of the individual
32
what is overtraining?
when your train too hard and do not give your body enough rest and recovery time between training sessions
33
what is reversibility?
if you are unable to exercise because of illness or injury or other commitments, unless you keep training, any fitness gains will be lost
34
what are the thresholds of training??
an effective way to measure intensity and ensure you are working hard enough to make fitness gains
35
what is the aerobic training threshold??
60%-80%
36
what is the anaerobic threshold??
80%-90%
37
what is the Karvonen formula/ the formula to work out to find the minimum and maximum thresholds of the trading zones
MHR x %intensity= target heart rate MHR= maximum heart rate 220-age^
38
what do you need to consider when deciding the most appropriate training methods?
facilities available current fitness level sport requirements for fitness
39
what are the different training methods
``` continuous interval fartlek circuit plyometrics weight/resistance training fitness classes ```
40
what is continuous training?
involves a steady constant pace at moderate intensity which should last at least 20mins without rest
41
what is interval training?
involves periods of work followed by periods of rest
42
what is fartlek training?
a form of interval training but combines different intensities with no rest
43
what is circuit training?
series of exercises completed one after the other
44
what is plyometrics?
method of strength training that can be used to improve power or muscular strength, see difference in 8-10 weeks
45
what is weight and resistance training?
form of training that uses progressive resistance against a muscle group
46
what are different fitness classes?
body pump- weight based group exercise class aerobics-high tempo exercises pilates-develops strength and flexibility in whole body focusing on core strength yoga- performing series of postures to develop strength and flexibility paying attention to breathing spinning- high intensity workout in stationary bikes
47
what does PARQ stand for?
physical activity readiness questionnaire