PHYSICAL TRAINING Flashcards
Define agility.
The ability to move and change direction quickly whilst maintaining control.
Define speed.
The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
Define coordination.
The ability to use different parts of the body together smoothly and efficiently.
Define power.
The product of strength and speed (speed x strength).
Define balance.
The maintenance of the centre of mass over a base of support.
What are the two types of balance?
Static balance. Eg handstand
Dynamic balance. Eg trampolining
Define reaction time.
The time taken to initiate a response to a stimulus.
Define strength.
The ability to overcome a resistance.
What are the four types of strength?
Maximal
Dynamic
Explosive
Static
What is maximal strength?
Absolute maximal force that can be generated in one contraction eg single punch in boxing
What is dynamic strength?
Repeated contractions eg cycling
What is explosive strength?
The product of strength and speed, the amount of force exerted in one quick movement eg javelin, shotput.
What is static strength?
Hold a body part in a static position (muscle stays the same length) eg scrum when not moving or headstand, plank.
Define cardiovascular endurance?
The ability of the heart and lungs to supply oxygen to the working muscles.
Define muscular endurance?
The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
Define flexibility?
The range of movement at a joint.
Positives of fitness testing?
Shows a starting level of fitness Motivate or set goals Vary existing training programme Monitor improvement Compare to national averages Identify strengths or weaknesses Inform training requirements.
Limitations of fitness testing?
Tests are not specific to a sport
They don’t replicate movements of activity
They do not replicate competitive conditions
They must be carried out with correct procedures to ensure that it is valid.
The tests are submaximal.
Some tests have questionable reliability because they do not consistently give accurate results e.g. becoming fatigued during the One Rep Max test.
Describe the stork balance test?
Balance Stop watch and an assistant Lift one leg up and place toes on your raised foot against the knees Raise the heel of your standing for onto tiptoes Hands must remain in hips Balance for as long as possible Record the time in seconds Repeat three times. Compare to national average
Describe the multi stage fitness test
Cardiovascular endurance
Cones, measuring tape, audio recording of the tape, an assistant
Set cones out 20m apart
Assistant starts recording
Run from one marker to the other before the next bleep
If you reach the marker before the bleep, wait.
The time between the bleeps gets shorter
If you fail to reach the line before the bleep the test is over
Do three times
Compare against national average.
Describe the ruler drop test.
Reaction time
One meter ruler, an assistant
The assistant hold the ruler between the outstretched index finger and thumb of dominant hand
Top of the thumb should level with the 0cm line of the ruler, and you should catch it as soon as possible after it has been dropped
Trevor’s the distance from 0cm
Do three times
Compare to national average
Describe the 30m sprint test
Speed
Measuring tape, cones, stop watch, assistant
Set out cones 30m apart
Start from a stationary position, behind a line, hold position still before running
Run as fast as you can to the finish line. Assistant should time from first movement and finished when chest crosses the line
Do three attempts, best time is recorded in seconds
Compare to national average.
Describe the handgrip dynamometer test
Strength
Hand grip dynamometer, stopwatch, assistant
Set to zero
Record the maximum reading from 3 attempts using dominant hand, allowing one minute recovery time between each one
Have it dos by your side and hold for 5 seconds each time.
Compare results to national average
Use best result
Describe the Illinois agility test
Agility
8 comes, stopwatch, measuring tape, assistant.
Chose a non slip surface
Lie down on your front with your head towards the start line
On go the assistant starts the stop watch, performer gets up as quickly as possible and runs around the course
The assistant stops the stopwatch as soon as the performer crosses the line.
Compare against national averages.
Describe the wall toss test.
Coordination
Tennis ball, flat wall, marking tape, stopwatch
Use tape to mark 2m from the wall on the floor
Stand behind the mark, facing the wall
Throw the ball against the wall with left hand (underarm action) and catch with right hand
Repeat but throw with right arm and catch with left.
Continue throwing the ball for 30 seconds
Compare results to national averages
(How many times you can do it in 30 seconds)
Describe the sit and reach test.
Flexibility
Sit and reach table, measuring tape
Sit barefoot on the floor with legs straight out in front of you
Place measuring tape with 0cm level with your feet, parallel with your legs
Put the soles of your feet shoulder width apart against the box
Knees should be flat against the floor
Reach towards feet, hands palm facing down, reach as far as possible
After three practices the fourth should be held for at least two seconds
Distance your fingers touch should be the score, ensuring in cm.
if they don’t make it to their toes, a negative score is given, showing the distance they were from 0cm.
