Term 2 Flashcards
Explain health and fitness
Health is a state of physical, mental and social well-being
Fitness is the ability to carry out daily tasks with vigour and alertness
What are the components of fitness and explain them
Agility - How effectively and efficiently you can move, change direction and the position of your body
Strength - the measure of a human’s exertion of force on physical objects
Speed - the ability to move all or part of the body as quickly as possible
Reaction time - the speed at which an athlete responds to an external stimulus
Power - to exert a maximal amount of force in a short period of time
Muscular Endurance - the ability of a muscle or group of muscles to sustain repeated contractions
Flexibility - the ability of a joint or series of joints to move through an unrestricted, pain free range of motion
Coordination - the ability to select the right muscles at the right time with proper intensity
Cardiovascular Endurance - how efficiently your heart, blood vessels and lungs supply oxygen
Balance - the ability to control your body while stationary or moving
What is fitness testing?
Allows improvement in performance, evaluation of a performer’s strengths and weaknesses, monitors the effectiveness of training and provides short-term fitness goals
What fitness test would you use for:
- Respiratory Endurance (stamina)
- Maximum strength
- Muscular endurance
- Flexibility static
- Speed
- Power
- Coordination
- Reaction time
- Balance
- Agility
- Respiratory Endurance (stamina) - multi-stage fitness test
- Maximum strength - hand grip dynamometer
- Muscular endurance - sit-up bleep test
- Flexibility static - sit and reach
- Speed - 30m sprint
- Power - vertical jump
- Coordination - wall toss
- Reaction time - ruler drop
- Balance - stork balance test
- Agility - Illinois agility test
What are the principles of training, explain them and how it makes training more effective
Specificity - training should be relevant and appropriate to the sport for which the individual is training - allows the athlete to have a more focused, efficient, effective program which will lead to desired gains
Progressive Overload - increasing training stimulus over time to increase the fitness adaptions gradually - allows the athlete to avoid a plateau in order to keep muscles challenged
Frequency - how many times you train
Intensity - how hard you work during training
Time - how long you train for
Type - type of excercise you do to avoid injuries
Reversibility - fitness improvements returning to pertaining values - allows your body to rest without losing all your fitness
Tedium - getting bored whilst training due top constant reparation of the same thing - changing the training method allows for muscular strength to build and prevent reversibility
Compare aerobic and anaerobic
Aerobic - no oxygen - used in long distance/stamina activities
Anaerobic - oxygen - used in short, sharp, fast activities
What are the different somatotypes and explain them
Endomorph - narrow shoulders, larger, wide hips, higher fat %, short wide bones, slow metabolism
Ectomorph - slim body, thin muscles, longer limbs, little muscle mass, tall, high metabolism
Mesomorph - average metabolism, wide shoulders, thin waist, narrow hips, easy to gain muscle and change body, low body fat %
What is a balanced diet?
Having the right amount of nutrition from different varieties of food to maintain or improve health
What are macronutrients and their energy level
Carbohydrates - 1760KJ/100 grams
Proteins - 1720KJ/100 grams
Fats - 4000KJ/100grams
What are micronutrients?
Vitamins and minerals
What does EPOC stand for and what is it?
Excess Post-exercise oxygen Consumption
Is the amount of oxygen required to restore the body to normal (Oxygen debt)
Compare oxygen deficit anf oxygen debt
Oxygen Deficit is when we use anaerobic energy systems and use no oxygen whereas oxygen debt is when we repay back the oxygen deficit using oxygen to regain back normal exercise
