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topic 1 Flashcards

1
Q

what is fitness ?

A

the ability to meet the demands of the environment, relates to how physically demanding life is

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2
Q

why is fitness training important prior to testing ?

A

to asses baseline fitness of the athlete to help set relevant goals

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3
Q

why is fitness training important during training ?

A

to monitor the ongoing impact of the training

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4
Q

why is fitness training after training ?

A

to judge success and to plan for next stages of training

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5
Q

how do you carry out the speed 30 m sprint test ?

A
  • mark out 30 m distance on an even surface
  • run as fast as you can
  • ensure accurate timing is measured in secs
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6
Q

how do you carry out the muscular endurance 60 second sit up bleep test ?

A
  • participant performs as many full sit ups as they can
  • measured in complete number of sit ups performed
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7
Q

what is weight training ?

A

an interval form of training

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8
Q

what is 1 rep max ?

A

maximum lift the most a person can lift at 1 time

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9
Q

what type of weight training do you use to develop strength ?

A

heavy loads and low reps

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10
Q

what type of weight training do you use to develop muscular endurance ?

A

low loads and high reps

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11
Q

give an advantage for weight training

A
  • lots of different exercises you can do
  • adapts to your level of fitness
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12
Q

what are the disadvantages for weight training ?

A
  • many people use poor technique when lifting, resulting in injury
  • it increases your blood pressure
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13
Q

what is fartlek training ?

A

a continuous form of training which changes time, speed and terrain - used to change intensity

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14
Q

what are the advantages of fartlek training ?

A

-aerobic and anaerobic work can be done to the quantities that suit the performer
- good for endurance runners

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15
Q

what are the disadvantages of fartlek training ?

A
  • some urban areas have little variety of terrain
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16
Q

what sports use weight training ?

A
  • javelin
  • shotput
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17
Q

what sports use fartlek training ?

A
  • volleyball
  • basketball
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18
Q

what sports use static stretching ?

A
  • dance
  • gymnastics
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19
Q

what sports use plyometric training ?

A
  • basketball
  • tennis
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20
Q

what is plyometrics ?

A

high intensity exercise involving explosive movements

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21
Q

give an advantage for plyometrics

A

effective for developing power

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22
Q

give a disadvantage for plyometrics ?

A

can cause injuries if athlete isn’t in good condition

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23
Q

how much exercise should adults do weekly ?

A

5, 30 minute sessions

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24
Q

how much exercise should children do weekly ?

A

7, 30 minute sessions

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25
Q

what does sedentary mean ?

A

non- physical

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26
Q

what are the consequences of a sedentary lifestyle ?

A
  • obesity
  • heart disease
  • diabetes
  • poor sleep
  • bad self esteem
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27
Q

what are signs of good physical health ?

A
  • good posture
  • improved heart function
  • good muscular strength
  • good flexibility
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28
Q

what are the signs of good mental health ?

A
  • good levels of self esteem
  • absence of illnesses
  • less stressed
  • able to control emotions
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29
Q

what are the signs of good social health ?

A
  • able to co-operate with people in teams and groups
  • a sense of belonging
  • making friends easily
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30
Q

what are the disadvantages to altitude training ?

A
  • detraining can occur due to lack of oxygen which means runner may not train for as long or intensely
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31
Q

how do you make training effective ?

A

training in a zone that’s most suitable to your ability/ sport, what type of fitness you’re improving

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32
Q

what are the 3 training zones called, and their percentages ?

A
  • red line zone - 90% - 100% of max HR
  • anaerobic zone - 80% - 90% of max HR
  • aerobic zone - 60% - 80% of max HR
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33
Q

how do you calculate your heart rate in each zone?

A

220 - age X% / 100

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34
Q

describe fartlek training and length of session

A

changes speed, terrain and intensity (45 mins)

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35
Q

why is it important to work different muscle groups in circuit training ?

A

adapts to every sport, so muscles can rest before working again

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36
Q

continuous training is suitable for what sports ?

A
  • swimming
  • football
  • basketball
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37
Q

how do you carry out the sit and reach test ?

A

put your feet against the box with a straight back then reach as far as you can with straight legs

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38
Q

why is flexibility in a given sporting action beneficial to the performer ?

A

footballer - greater range of movement at a joint so a more powerful kick

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39
Q

what are sets and reps ?

A
  • reps - single action
  • sets - how many blocks of exercise you do
40
Q

why would fartlek training be good for a footballer ?

A

mimics play and action you have in a real match, mimics intensity of gameplay

41
Q

give an advantage of circuit training ?

A
  • works different muscle groups, adapted easily
42
Q

why does continuous training cause tedium ?

A

you have to do similar exercises for a long time

43
Q

what is altitude training ?

A

anaerobic training that’s above sea level

44
Q

what is HIIT, and what exercises and timings are involved ?

A

high intensity interval training, involves exercises like burpees, shorter intense bursts of exercise

45
Q

why is doing HIIT not suitable to do close to a competition ?

A

it causes fatigue

46
Q

what are the 3 components of health ?

A
  • physical
  • mental
  • social
47
Q

what are the 2 component of fitness groups ?

A

skill related- speed, coordination, balance, agility, power, reaction time
health related - strength, flexibility, body composition, cardiovascular endurance, muscular endurance

48
Q

what athlete needs cardiovascular endurance and why ?

A

marathon runner - needs a consistent pace throughout

49
Q

what athlete needs flexibility and why ?

A

gymnast - hip mobility, better split jump on beam

50
Q

what athlete needs muscular endurance and why?

A

rower- repeatedly pulling bar against water

51
Q

what athlete needs strength and why ?

A

rugby player - in scrum, pushing against resistance of opponents

52
Q

what athlete needs balance and why ?

A

sprinter - still starting position ready to go when gun sounds

53
Q

what athlete needs coordination and why ?

A

swimmer - using their arms and legs together efficiently in a race

54
Q

what athlete needs power and why ?

A

boxer - hitting opponent with a powerful punch to knock them out

55
Q

what athlete needs reaction time and why ?

A

tennis player- reacting quickly to where the ball is hit so they can get to where they need to be in the court to return it

56
Q

what athlete needs speed and why ?

A

badminton player - moving around the court quickly to return the shuttle

57
Q

what is progressive overload ?

A

training frequency, intensity, time, type, must be increased gradually overtime to ensure body is pushed over normal rhythm- overtraining

58
Q

what is reversibility ?

A

if training stops or is very reduced systems reverse of re- adapt. avoid breaks in training to keep athlete motivated

59
Q

what is tedium ?

A

boredom, so variety in training is important

60
Q

what is frequency ?

A

the amount of times you train

61
Q

what is intensity ?

A

making training more difficult to improve the athletes level of fitness

62
Q

what is time ?

A

how long breaks are, how long you train for

63
Q

what is muscular endurance ?

A

the ability of a muscle or group to undergo repeated contractions, avoiding fatigue

64
Q

what is power ?

A

the product of strength and speed.
power = strength x speed

65
Q

what is speed ?

A

the maximum rate at which and individual is able to perform a movement or cover a distance in a period of time - distance/time

66
Q

name the components of fitness ?

A
  • cardiovascular endurance
  • reaction time
  • agility
  • muscular endurance
  • power
  • speed
  • balance
  • coordination
  • flexibility
  • strength
67
Q

what is cardiovascular endurance ?

A

the ability of the heart and lungs to supply oxygen to the working muscles

68
Q

what is reaction time ?

A

the time taken to initiate a response to a stimulus

69
Q

what is agility ?

A

the ability to move and change direction quickly

70
Q

what is balance ?

A

maintaining the centre of mass over the base of support

71
Q

what is strength ?

A

the ability to overcome a resistance

72
Q

what is flexibility ?

A

the range of movement possible at a joint

73
Q

what is coordination ?

A

the ability to use different parts of the body together smoothly and efficiently

74
Q

speed play is a type of training using varied approaches. What type of training is this and describe the approaches

A

fartlek training- speed, intensity, terrain

75
Q

give 3 disadvantages to circuit training

A
  • lots of space is required
  • causes tedium
  • time consuming
76
Q

give a disadvantage for plyometrics

A
  • causes tedium
77
Q

when doing specific training, what is the most difficult thing ?

A

it is tiring so you need to be motivated to keep going

78
Q

what is specificity ?

A

where training is specific to the and their sport, individuals strengths/weaknesses

79
Q

which component of fitness has a sit and reach test ?

A

flexibility

80
Q

describe circuit training

A

different exercises you complete one after the other in a circle with stations

81
Q

why would being away from home doing altitude training affect your motivation to train ?

A

you’d miss you family, be away from home and your mind is distracted- detraining can happen

82
Q

a disadvantage to fartlek training is tedium- what is this and how would it affect your motivation to train ?

A

tedium is boredom, and causes you to not be motivated to train so it is tempting to skip sessions

83
Q

what does FITT stand for ?

A
  • frequency
  • intensity
  • time
  • type
84
Q

in table tennis, what are the 2 main batting styles?

A

forehand and backhand

85
Q

in table tennis, why is it important to move around the end of the table ?

A

the ball will bounce of at different angles so you have to move around to be able to return the shots

86
Q

this is a disadvantage to what training :
psychological issues associated with this training because you’re training in unfamiliar places, being away from home could mean they underperform whilst training and don’t necessarily improve

A

altitude training

87
Q

during anaerobic training, the amount of fat being used as a main energy source is greatly reduced. What does it use instead ?

A

glycogen

88
Q

describe 1 benefit of warming up

A

injury chances are reduced

89
Q

what is type ?

A

which training you’re doing

90
Q

describe the coordination wall toss test

A

stand 2m form wall, throw ball with one hand catch with the other, repeat, count how many successful catches you’ll get in 30 secs

91
Q

describe the reaction time ruler drop test

A

hold ruler
participant puts thumb on 0cm
when ruler is randomly dropped it is caught as fast as possible
measured in cm
the lower the better

92
Q

give limitations of fitness testing

A

some aren’t specific
some are done incorrectly so bad results
some aren’t sports involved

93
Q

name the 4 stages of a warm up

A
  • gradual pulse raising activity
  • stretching
  • skill based activity
  • mental prep
94
Q

what activity is involved in stages of cool down

A

light aerobic exercise to maintain an elevated breathing and heart rate to recover gradually

95
Q

name a benefit of cooling down

A

it allows the body to recover gradually

96
Q

how do you carry out the strength hand grip dynamometer test ?

A
  • grip with dominant hand
  • apply maximum force while arm is straight
  • repeat 3 times, measured in kg
97
Q

how do you carry out multi stage fitness test ?

A
  • mark out 20 cm course
  • participants must arrive at end line on the beep or wait for beep before running back
  • participants must run until total exhaustion prevents completion
  • measured in completed numbers of shuttle runs

gcse PE (5 decks)

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