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HP 118 A > Six Components of Skill Related Fitness > Flashcards

Six Components of Skill Related Fitness Flashcards

1
Q

______ ______ ______ refers to a person’s abilities in areas that are likely to improve performance in sports, work-related activities, or everyday life.

A

Skill Related Fitness

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2
Q

Refers to the complex control of muscles and movement by the brain and spinal column.

A

Neuromuscular

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3
Q

The difference between the five health-related components of fitness and the six skill-related components of fitness comes down to the:

A

Specificity of training and performance

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4
Q

____________ tends to be sports-specific and is best developed through practice?

A

Skill related fitness.

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5
Q

The ability to quickly and easily change and control the direction and position of the body in space rapidly with accuracy and speed.

A

Agility

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6
Q

Examples of agility:

A

Changing directions to hit a tennis ball, avoiding a tackler on the football field, and getting around a defender on the basketball court.

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7
Q

How to improve agility?

A 
Plyometric box drills
Lateral plyometric jumps
Dot drills
Suicide runs
Speed Ladder Drills
Cone Drills
Agility Balls
Shuttle Runs
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8
Q

The ability to control or stabilize the body when a person is standing still or moving?

A

Balance

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9
Q

The ability to maintain equilibrium in a fixed position?

A

Static Balance

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10
Q

The ability to maintain equilibrium while the body is in motion?

A

Dynamic Balance

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11
Q

When opposing forces or actions are balanced so that one is not stronger or greater than the other?

A

Equilibrium

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12
Q

Knowing where your body is in space and making adjustments to your body position as your center of gravity changes during movement (walking, running, changing direction)?

A

Balance

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13
Q

How to improve balance?

A 
One-legged balance
Yoga
Leg swings
BOSU (Both Sides UP) Balance Trainer
One-legged squat
Single leg deadlifts
Balance exercises on uneven surfaces
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14
Q

Benefits of balance?

A

Good balance makes you more coordinated and improves reaction time.
Improves your running and walking technique.

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15
Q

The ability to move the body parts swiftly while applying the maximum force of the muscles (How fast can you generate maximal force)?

A

Power

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16
Q

A combination of both speed and muscular strength?

A

Power

17
Q

Examples of Power:

A

Football player running through would be tacklers.

Volleyball players lifting their bodies high into the air to block a hit at the net.

18
Q

How to improve Power?

A 
To improve your power, you need to perform exercises that combine resistance work with speed.
Plyometrics
- Exercises in which muscles exert maximum force in short intervals of time.
Heavy barbell squat
Jump squats
Calf raises
Interval Sprints
Pushing a weight sled while sprinting
19
Q

The ability to move your body or parts of your body swiftly?

A

Speed

20
Q

Examples of speed:

A

Basketball player- performing a layup on a fast break
Tennis player- moving forward to get a drop shot
Golfer- the speed of arms and upper body in creating the swing to drive the ball

21
Q

Many sports rely on _____ to gain advantage over your opponents?

A

Speed

22
Q

How to improve speed:

A

Sprinting
HIIT- High-Intensity Interval Training (alternate short high-intensity intervals with longer, slower intervals)
Squats
Sled drags
Resistance training
Develop hamstring strength: Isometric hamstring bridges, hamstring curls
Improve stride length: Fast feet, high knee drills, standing triple jump
Good arm swing mechanics

23
Q

The ability to use the senses together with body parts to produce smooth efficient movement?

A

Coordination

24
Q

Examples of coordination:

A

Dribbling a basketball

Catching a ball (Hand-eye coordination)

25
Q

How to improve coordination?

A

Play catch
Learn to juggle
Exercise your eyes- Learn to switch focus from objects at different distances
Ladder drills
Agility/reaction balls
Synchronization of movement: Swing arms and clap hands together while skipping, Run with high knees while making circles with one arm, Jump up and down while tapping the belly with one hand and rubbing the head with the other hand, Run backward while making arm circles forward

26
Q

How quickly your brain can respond to an external stimulus (hear, see, feel) and initiates a response?

A

Reaction Time

27
Q

_____ ______ hinges heavily on your mind-body connection. Hear/See/Feel a stimulus, the mind interprets the stimulus, the body reacts in accordance.

A

Reaction Time

28
Q

Examples of Reaction Time:

A

An athlete coming out of the starting blocks in a swimming or track event.
Hitting a baseball pitch or stealing a base.

29
Q

How to improve reaction time?

A 
Can be improved through repetition or practice (baseball player works on fielding balls)
Reaction balls 
Ball drop
Basketball
Line jumps or hurdle jumps

HP 118 A (2 decks)

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