physical training Flashcards
Define health.
A state of complete physical, mental and social well-being
and not merely the absence of disease
Define fitness.
The ability to meet the demands of the environment
Define agility
The ability to move and change direction quickly whilst
maintaining control
Define coordination
The ability to use different parts of the body together
Define balance
the maintenance of the center of mass over the base of
support
Define speed
the maximum rate at which an individual is able to perform
a movement in a period of time
Define muscular
endurance
the ability of muscles to undergo repeated contractions
without tiring
Define cardiovascular
endurance
the ability of the heart and lungs to supply oxygen to the
working muscles
Define strength
the ability to overcome a resistance
Define power/explosive
strength
the product of strength x speed
Define flexibility
the range of movement at a joint
Define reaction time
the time taken to initiate a response to a stimulus to
starting a response
Name the test for agility
Illinois agility test
Name the test for
coordination
Wall toss test
Name the test for power
Vertical jump test
Name a test for strength
hand grip dynamometer test
Name a test for balance
Stork balance test
Name a test for speed
30 metre sprint test
Name a test of muscular
endurance
Sit up bleep test
Name a test for
cardiovascular
endurance
Multi stage fitness test (MSFT)
Name a test for reaction
time
Ruler drop test
Name a test for
flexibility
Sit and reach test
Give three reasons for
fitness testing
motivate, monitor improvement, set goals, inform training,
provide variety to training
Give three limitations of
fitness testing
not sport specific, may not replicate movements of activity,
must be carried out with correct procedures
Name a test for maximal
strength
One rep max test
Describe the test
protocol for the Illinois
agility test
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.
Describe the test
protocol for the wall toss
test
Start 2m from the wall. Throw ball from left hand against
wall to right hand. Repeat as many times as possible in 30
secs.
Describe the test
protocol for the vertical
jump test
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.
Describe the test
protocol for the multi
stage fitness test
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.
Describe the test
protocol for the one rep
max test
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.
Describe the test
protocol for the hand
grip dynamometer test
Hold in dominant hand. Arm 90 degrees with elbow against
body. Squeeze with maximum effort and record score.
Repeat three times.
Describe the test
protocol for the ruler
drop test
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
Describe the test
protocol for the stork
balance test
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
Describe the test
protocol for the sit up
bleep test
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.
Describe the test
protocol for the 30
metre sprint test
Two cones 30m apart. Use flying start. Time how fast run in
30m. Record in seconds.
Describe the test
protocol for the sit and
reach test
Sit with legs straight. Remove shoes with feet against board.
Reach and push slider as far as possible. Keep legs straight.
What does SPORT stand
for? (Principles of
Training)
Specificity, Progressive Overload, Reversibility, Tedium
Define Specificity
Making training specific to the sport being played/
movements/muscles used
Define progressive
overload
Gradual increase in the amount of overload so that fitness
gains occur. Apply FITT principle.
Define reversibility
Losing fitness levels when you stop exercising
What does FITT stand
for?
Frequency, Intensity, Time, Type
What is meant by
frequency?
How often you train
What is meant by
intensity?
How hard you train
What is meant by time?
How long you spend training
What is meant by type?
The type of training being used
Describe circuit training
Training method consisting of a number of different
exercises or activities arranged in a circuit
Describe plyometrics
Training that includes hopping, jumping, bounding exercises
designed to improve power.
Describe continuous
training
Taking part in sustained exercise at a constant rate without
rest. Minimum of 20 mins.
Describe fartlek training
Means ‘speed play’ Uses a variety of speed, terrain and
work/rest ratios.
Describe interval training
HIIT
Also known as HIIT (high intensity interval training). Period
of work followed by period of rest.
Describe weight training
Method used to improve strength, power or speed. Includes
sets and repetitions.
How do you calculate
somebody’s maximum
heart rate?
220-age
How do you calculate the
aerobic training zone?
60-80% of MHR
How do you calculate the
anaerobic training zone?
80-90% of MHR
How do you prevent
injury in sport?
Warm up, correct technique, appropriate clothing,
hydration, taping/bracing
What are the
components of a warm
up?
Gradual pulse raising activity, stretching, skill activity,
mental preparation
What should a cool down
include?
Gradual reduction in intensity, maintain breathing and heart
rate, stretching
What are the benefits of
warming up?
Psychological preparation, prevent injury, increased
flexibility, body temperature
What are the benefits of
cooling down?
Body recovery, removal of lactic acid/CO2, prevent DOMS
