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HPE > T1 2024 > Flashcards

T1 2024 Flashcards

1
Q

Define Fitness

A

The ability to complete all you need and desire in a day without becoming exhausted.

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2
Q

What are 6 health related fitness components?

A

Aerobic capacity, Anaerobic capacity, muscular endurance, muscular strength, flexibility, body composition. AAMMFB

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3
Q

What are 6 skill related components?

A

Agility, Balance, Coordination, Reaction time, Speed, Power. ABCRSP

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4
Q

What is continuous training and an example?

A

It is training done for an extended period of time with no breaks. Eg cross country running.

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5
Q

What is interval training and an example?

A

Continuous training incorporating breaks. Eg 20 up and backs with 20 second rest in between.

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6
Q

What is resistance training and an example?

A

An exercise causing muscles to contract against external resistance, causing better power, strength and hypertrophy. Eg bench press.

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7
Q

What is circuit training and an example?

A

When you alternate between different exercises in a circuit.

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8
Q

What is fartlek training and an example?

A

Training where intensity is varied but there is no rest periods. Eg run, first 5km fast, next 2km slow, finish with 100m flat out.

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9
Q

How do you calculate MHR?

A

220 - Age

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10
Q

Define Coordination

A

Having awareness of your senses and all body parts can work together fluently.

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11
Q

Define Balance

A

To maintain the body physically in equilibrium.

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12
Q

Define Anaerobic capacity.

A

To put body parts into motion quickly and sustain high intensity efforts.

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13
Q

What is the difference between muscular endurance and muscular strength?

A

Endurance is to work it for a long period of time, strength is to quickly produce an explosive effort.

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14
Q

Define Body Composition

A

Ratio of fat to non-fat components in your body.

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15
Q

Define Aerobic Capacity

A

Ability to make ATP needed to do continuous activity over extended periods.

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16
Q

What does FITT stand for?

A

Frequency, Intensity, Type, Time

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17
Q

Why are rest days needed in programs?

A

It allows to muscles to recover & body to replace glycogen levels in preparation for the next training session.

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18
Q

Why is the training principle specificity & individualisation important in a training program?

A

You need to train the specific fitness component, muscle groups & skill for the sport in relation to the individual strength & weaknesses.

19
Q

What is progressive overload?

A

To improve your level of fitness, you must exercise at an intensity greater than your existing capacity to improve your fitness.

20
Q

Why is progressive overload an important training principle?

A

If you repeat the same training session over & over again there will be no improvement in performance.

21
Q

How would you apply progressive overload to a cross country runner?

A

Inc. time running, Inc. number of sessions per week, Inc. intensity of each run.

22
Q

What fitness component does a marathon runner develop?

A

Aerobic capacity

23
Q

What intensity do you need to run at to improve aerobic energy system?

A

60% to 70% of MHR

24
Q

What training method would you use to improve leg strength with resistance training?

A

Squat, 3x8 reps at 80% intensity of 1 rep max.

25
Q

What component would doing squats, 3x8 reps, at 80% intensity of 1 rep max, improve?

A

Muscular strength

26
Q

What is an example of short interval sprint training to improve speed?

A

40m x 10 sprints at 95-100% intensity, three times per week.

27
Q

How could you use plyometrics to improve speed?

A

Box jumps – 10reps x 3 set, three time per week with a day rest in between

28
Q

What system would be used for sprinting 400m?

A

Lactic

29
Q

What system would be used in cross country running?

A

Aerobic

30
Q

What is aerobic endurance?

A

The ability to exercise at moderate intensity for extended periods of time.

31
Q

What training is best for improving the aerobic energy system?

A

Continuous

32
Q

What is the by-product when the anaerobic glycolysis system interferes with muscular contraction?

A

Lactic Acid

33
Q

What is muscular contraction?

A

The tightening or shortening of muscles when doing an activity.

34
Q

What is ATP?

A

A chemical compound providing energy for movement.

35
Q

What is sports related fitness?

A

An individual’s ability to perform in their chosen sport or athletics event without becoming exhausted.

36
Q

What is aerobic power?

A

The ability of the body to use oxygen during physical activity, known as VO2max (ml/kg/min).

37
Q

Which foods does the aerobic energy system use?

A

Carbs, fats, proteins.

38
Q

What is steady state?

A

Oxygen supply = Oxygen demand

39
Q

VO2 max refers to…

A

Amount of oxygen used per kg of bodyweight during one minute of physical activity. (mls)

40
Q

During a 30 min continuous run, ATP is produced…

A

Aerobically in the presence of oxygen.

41
Q

Define the anaerobic threshold.

A

When lactic acid accumulates into the blood.

42
Q

What is the difference between static and dynamic stretching?

A

Static you hold a position, dynamic is controlled movements that go through the range of motion before.

43
Q

When should static and dynamic stretches be used?

A

Dynamic before, static after.

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