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physical training Flashcards

1
Q

Define health.

A

A state of complete physical, mental and social well-being

and not merely the absence of disease

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2
Q

Define fitness.

A

The ability to meet the demands of the environment

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3
Q

Define agility

A

The ability to move and change direction quickly whilst

maintaining control

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4
Q

Define coordination

A

The ability to use different parts of the body together

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5
Q

Define balance

A

the maintenance of the center of mass over the base of

support

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6
Q

Define speed

A

the maximum rate at which an individual is able to perform

a movement in a period of time

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7
Q

Define muscular

endurance

A

the ability of muscles to undergo repeated contractions

without tiring

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8
Q

Define cardiovascular

endurance

A

the ability of the heart and lungs to supply oxygen to the

working muscles

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9
Q

Define strength

A

the ability to overcome a resistance

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10
Q

Define power/explosive

strength

A

the product of strength x speed

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11
Q

Define flexibility

A

the range of movement at a joint

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12
Q

Define reaction time

A

the time taken to initiate a response to a stimulus to

starting a response

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13
Q

Name the test for agility

A

Illinois agility test

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14
Q

Name the test for

coordination

A

Wall toss test

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15
Q

Name the test for power

A

Vertical jump test

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16
Q

Name a test for strength

A

hand grip dynamometer test

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17
Q

Name a test for balance

A

Stork balance test

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18
Q

Name a test for speed

A

30 metre sprint test

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19
Q

Name a test of muscular

endurance

A

Sit up bleep test

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20
Q

Name a test for
cardiovascular
endurance

A

Multi stage fitness test (MSFT)

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21
Q

Name a test for reaction

time

A

Ruler drop test

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22
Q

Name a test for

flexibility

A

Sit and reach test

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23
Q

Give three reasons for

fitness testing

A

motivate, monitor improvement, set goals, inform training,

provide variety to training

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24
Q

Give three limitations of

fitness testing

A

not sport specific, may not replicate movements of activity,

must be carried out with correct procedures

25
Q

Name a test for maximal

strength

A

One rep max test

26
Q

Describe the test
protocol for the Illinois
agility test

A

Arrange cones in 10x5m rectangle with 4 cones in middle.
Start face down on floor. Run around the cones as fast as
possible. Time in seconds.

27
Q

Describe the test
protocol for the wall toss
test

A

Start 2m from the wall. Throw ball from left hand against
wall to right hand. Repeat as many times as possible in 30
secs.

28
Q

Describe the test
protocol for the vertical
jump test

A

Feet flat, stand and push the wall ruler with the fingertips
as high as possible to provide 0 score. Mark with chalk. From
standing jump as high as possible and chalk the wall. Record
the in cm.

29
Q

Describe the test
protocol for the multi
stage fitness test

A

Run over a distance of 20m. Progressively gets harder. Run in
time with bleeps. Time gets shorter as level increases. Run
until they cannot keep up with bleeps. Record level.

30
Q

Describe the test
protocol for the one rep
max test

A

Use a barbell or bench. Lift weight once with correct
technique. Attempt a heavier weight until max heaviest
weight the individual can lift is completed.

31
Q

Describe the test
protocol for the hand
grip dynamometer test

A

Hold in dominant hand. Arm 90 degrees with elbow against
body. Squeeze with maximum effort and record score.
Repeat three times.

32
Q

Describe the test
protocol for the ruler
drop test

A

Hold ruler at zero point vertically. Place thumb and index
finger around ruler. React to the dropped ruler with their
fingers. Record the score in cm

33
Q

Describe the test
protocol for the stork
balance test

A

Lift one leg to touch knee of other leg. Hands on hips. Raise
heel. Balance for as long as possible until they lose balance.
Record time in seconds

34
Q

Describe the test
protocol for the sit up
bleep test

A

Lie on a mat in sit up position. Partner supports. Sits up on
the bleep and down on the bleep in time. Beeps get faster.
Progressive. Record score.

35
Q

Describe the test
protocol for the 30
metre sprint test

A

Two cones 30m apart. Use flying start. Time how fast run in

30m. Record in seconds.

36
Q

Describe the test
protocol for the sit and
reach test

A

Sit with legs straight. Remove shoes with feet against board.
Reach and push slider as far as possible. Keep legs straight.

37
Q

What does SPORT stand
for? (Principles of
Training)

A

Specificity, Progressive Overload, Reversibility, Tedium

38
Q

Define Specificity

A

Making training specific to the sport being played/

movements/muscles used

39
Q

Define progressive

overload

A

Gradual increase in the amount of overload so that fitness

gains occur. Apply FITT principle.

40
Q

Define reversibility

A

Losing fitness levels when you stop exercising

41
Q

What does FITT stand

for?

A

Frequency, Intensity, Time, Type

42
Q

What is meant by

frequency?

A

How often you train

43
Q

What is meant by

intensity?

A

How hard you train

44
Q

What is meant by time?

A

How long you spend training

45
Q

What is meant by type?

A

The type of training being used

46
Q

Describe circuit training

A

Training method consisting of a number of different

exercises or activities arranged in a circuit

47
Q

Describe plyometrics

A

Training that includes hopping, jumping, bounding exercises

designed to improve power.

48
Q

Describe continuous

training

A

Taking part in sustained exercise at a constant rate without

rest. Minimum of 20 mins.

49
Q

Describe fartlek training

A

Means ‘speed play’ Uses a variety of speed, terrain and

work/rest ratios.

50
Q

Describe interval training

HIIT

A

Also known as HIIT (high intensity interval training). Period
of work followed by period of rest.

51
Q

Describe weight training

A

Method used to improve strength, power or speed. Includes

sets and repetitions.

52
Q

How do you calculate
somebody’s maximum
heart rate?

A

220-age

53
Q

How do you calculate the

aerobic training zone?

A

60-80% of MHR

54
Q

How do you calculate the

anaerobic training zone?

A

80-90% of MHR

55
Q

How do you prevent

injury in sport?

A

Warm up, correct technique, appropriate clothing,

hydration, taping/bracing

56
Q

What are the
components of a warm
up?

A

Gradual pulse raising activity, stretching, skill activity,

mental preparation

57
Q

What should a cool down

include?

A

Gradual reduction in intensity, maintain breathing and heart

rate, stretching

58
Q

What are the benefits of

warming up?

A

Psychological preparation, prevent injury, increased

flexibility, body temperature

59
Q

What are the benefits of

cooling down?

A

Body recovery, removal of lactic acid/CO2, prevent DOMS

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