Theory Flashcards
7 benefits of taking part in physical activity?
Increase fitness To feel good Relieve stress and tension Increase self esteem and confidence Improve health Enjoyment Mental challenge
5 reasons for taking part in physical education?
Cooperation Competition Physical challenge Aesthetic appreciation Development of friendships and social mixing
6 influences on taking part
People Image Cultural factors Resources Health and wellbeing Socio-economic
Opportunities for getting involved
Volunteer
Sports participation pyramid
Foundation
Participation
Performance
Elite/Excellence
What is the relationship between excise, health, fitness and performance?
EXERCISE improves HEALTH and develops FITNESS which enhances PERFORMANCE
5 components of health-related exercise
Cardiovascular fitness Muscular strength Muscular endurance Flexibility Body composition
6 components of skill-related fitness
Balance Power Coordination Agility Reaction Time Speed
What does PAR-Q stand for? And why is it needed?
Physical Activity Readiness Questionnaire
Used to ensure you are ready and able to complete exercise
Health -related fitness tests
Coopers Run-CF and ME
Hand Grip Strength Test-MS
Sit and Reach-F
Harvard Step Test-CE and ME
Skill -related fitness tests and the component they test
Illinois Run-A Standing Stork Test-B Sergeant Jump Test-P Standing Broad Jump-P Ruler drop Test-RT 30 meter Sprint-S Alternate hand wall throw-C
The principles of training
SPORRI
Specificity
Progressive Overload
Rest and Recovery
Individual needs
The FITT principle
Frequency
Intensity
Time
Type
SMART goals
Specific Measurable Achievable Realistic Time bound
6 methods of training
The type of the FITT principle
Interval Continuous Fartlek Circuit Weight Cross
4 reasons for a warm-up
Prevent injury
Improve performance
Practice skills
Prepare psychologically
3 stages of a warm-up
Cardiovascular
Stretching-static and/or dynamic
Specific skills practice
The main activity of an exercise session
Usually uses one of the methods of training
Could be a training match, competition or fitness session
Th cool down of an exercise session
Gradually returns the body to normal resting heart rate and temperature
Disperse lactic acid and toxins- prevent stiffness and soreness in the muscles
Gentle jogging followed by stretches
Why is it important to analyse training results?
To monitor ability and improvements-to show whether the exercise sessions are having an effect
Required terms-heart rate, resting heart rate, working heart rate, maximum heart rate, target heart rate/target zones, recovery rate.
Often graphs are used to demonstrate results
Define a healthy, active lifestyle
A lifestyle that contributes positively to physical, mental and social well being, and includes regular exercise and physical activity
The 3 categories of a healthy, active lifestyle?
Physical
Mental
Social
How do people influence taking part in sport?
Family-children will often do the same as parents
Friends- to join with peers
Role models- following the sport of someone who inspires you
How does image affect taking part in sport?
Fashion- brands that supply the equipment vary in popularity
Media- coverage of sports increases the popularity of the sport.
How do cultural factors influence participation in sport?
Disability- resources and opportunities available
Age- competitions may have age restrictions. Age can affect performance and other factors influencing the person.
Gender- opportunities may favor one gender over the other in certain sports. Public perception of an activity can be a problem
Race- ethnic background may influence their choice of sport.
How does resources influence activity participation?
Availability- facilities and resources must be available to people
Location- if resources are not locally available it will affect whether people are able to take part
Access- if facilities are not easily accessible people will not take part
Time
How do socio-economic factors influence participation in physical activity?
Cost- if people can not afford to take part socio-economic status has influenced their involvement
Status- a persons current situation or position in society. May influence the time they have available and the type of sport they chose
Explain the foundation base of the sports participation pyramid
Learning/experiencing stage
PE lessons
Sport centres multi sport sessions
Explain the participation phase of the sports participation pyramid
Participation is regular in a specific activity for enjoyment
Involvement in sports clubs
Explain the performance phase of the sports participation pyramid
Concentrate on sport specific skills
Quality coaching is essential-clubs
Explain the elite phase of the sports participation pyramid
Reach sporting excellence
Governing bodies are responsible for development
Define the term HEALTH
HEALTH is a state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity.
Define the term EXERCISE
EXERCISE is the form of physical activity which maintains or improves health and/or physical fitness
Define the term FITNESS
FITNESS is the ability to meet the demands of the environment
Define the term PERFORMANCE
PERFORMANCE is how well a task is completed
Define the term CARDIOVASCULAR FITNESS
CARDIOVASCULAR FITNESS is the ability to exercise the entire body for long periods of time
It is fitness of the heart, lungs and blood vessels to supply the muscles with oxygen. To take part without fatigue
Define the term MUSCULAR STRENGTH
MUSCULAR STRENGTH is the amount of force a muscle can exert against a resistance
Enables the lifting of heavy weights
Define the term MUSCULAR ENDURANCE
MUSCULAR ENDURANCE is the ability to use the voluntary muscles many times without getting tired
To allow muscles to be used for a long time
Define the term FLEXIBILITY
FLEXIBILITY is the range of movement available at a joint
Define the term BODY COMPOSITION
BODY COMPOSITION is the percentage of body weight that is fat, muscle and bone
Influenced by genetics and improved through exercise and diet.
Body Mass Index is the easiest way to give an indication of body composition. Calculated by dividing weight in KG by height M2 and compared against a table. It does not always give a true indication as weight of muscle is not taken into account-muscle weighs more than fat
Define the term AGILITY
AGILITY is the ability to change the position of the body quickly with control of the whole body
Changing direction at speed
Define the term BALANCE
BALANCE is the ability to retain the centre of mass (gravity) of the body above the base of support with reference to static (stationary) or dynamic (changing) conditions of movement, shape and orientation.
Holding the body position while at rest or while moving
Devein the term COORDINATION
COORDINATION is the ability to use two or more body parts together
Hand eye coordination Foot eye coordination Head eye Chest eye Thigh eye
You are probably better coordination on one side of your body than the other
Define the term POWER
POWER is the ability to undertake strength performance quickly. Power=strength X speed
Define the term REACTION TIME
REACTION TIME is the time between the presentation of a stimulus and the onset of movement
Stimulus-sight or sound-sound of a start gun in a race. Sight of a ball being stuck or passed
Define the term SPEED
SPEED is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time
How quickly you move over a certain distance (leg speed), complete a movement (hand speed eg boxer)
Explain the term SPECIFICITY in relation to the principles of training (SPORRI)
Matching training to the requirements of the activity
Eg footballers need cardiovascular fitness and speed and goal keepers will also focus on agility and reaction time
