Physical Training Flashcards
define health
a state of complete, physical, mental and social wellbeing and not just the absence of disease of infirmity
define fitness
the ability to meet / cope with the the demands of the environment
what is agility
the ability to move and change direction quickly whilst maintaining control
what is balance
maintaining the centre of mass over the bass of support
what is cardio-vascular endurance
the ability of the heart and lungs to provide oxygenated blood to the working muscles
what is co-ordination
the ability to use different (two or more) parts of the body together smoothly and efficiently
what is flexibility
the range of movement at a joint
what is muscular endurance
the ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue
what is power
the product of strength and speed, i.e strength x speed
what is reaction time
the time taken to react to a stimulus
what is speed
the maximum rate at which an individual is able to perform a movement or cover a distance over a period of time. distance divided by time
what is strength
the ability to overcome a resistance
why do fitness tests?
- to identify strengths and weaknesses
- to gauge the success of a training programme
- to motivate / set goals
what is the Illinois Agility Test
- test for agility
- participant must run in and out of cones
- the cones should be arranged in a 10m x 5m cube with 4 cones down the middle
what is the stork balance test
- test for balance
- participant is timed for how long they can stand on one foot, with the other placed on the knee, and with their hands on their hips
what is the multi-stage fitness test
- test for cardiovascular endurance
- participant runs between two cones (20m apart) in time with a bleep that speeds up gradually
- the test stops when they cannot run anymore
what is the Anderson ball catch test
- coordination test
- throw ball with one hand, catch with the other
- stood 2m away from the wall
what is the abdominal curl conditioning test
- muscular endurance
- bleep test but done with sit-ups
what is the sergeant jump test
- anaerobic power test
- stand next to a wall and mark how high u can reach. then jump and touch where you could reach
- measure the distance
what is qualitative date
a measure of opinions. more of a subjective opinion than an objective appraisal relating to the quality of a performance rather than the quantity
what is quantitative data
facts e.g. goals scored, time in seconds. no opinions
what is progressive overload
working harder than normal whilst gradually and sensibly increasing the intensity of training
what is circuit training
a series of exercises performed one after another with a break in between
what is continuous training
exercising for a sustained period of time without rest. it provides cardio-vascular fitness
what is fartlek training
usually running. change of speeds and terrains. good for games players
what is interval training
training method that incorporates period of work followed by periods of rest
what is HIIT
High Intensity Interval Training: an exercise strategy alternating periods of short intense anaerobic exercise with less intense recovery periods
what is plyometrics training
speed and power training
what is an isometric contraction
muscular contraction when the muscle does not shorten or lengthen - it stays the same length
positives of a warm uop
- body temperature will increase ready for exercise
- stretching will increase the range of movement
- one will be focused and psychologically prepared
- increase in the amount of oxygen being carried to the working muscles
what are the four stages of a warm up
- pulse raiser
- dynamic stretches
- skill-based practices
- mental preparation
