topic 1 Flashcards
what is fitness ?
the ability to meet the demands of the environment, relates to how physically demanding life is
why is fitness training important prior to testing ?
to asses baseline fitness of the athlete to help set relevant goals
why is fitness training important during training ?
to monitor the ongoing impact of the training
why is fitness training after training ?
to judge success and to plan for next stages of training
how do you carry out the speed 30 m sprint test ?
- mark out 30 m distance on an even surface
- run as fast as you can
- ensure accurate timing is measured in secs
how do you carry out the muscular endurance 60 second sit up bleep test ?
- participant performs as many full sit ups as they can
- measured in complete number of sit ups performed
what is weight training ?
an interval form of training
what is 1 rep max ?
maximum lift the most a person can lift at 1 time
what type of weight training do you use to develop strength ?
heavy loads and low reps
what type of weight training do you use to develop muscular endurance ?
low loads and high reps
give an advantage for weight training
- lots of different exercises you can do
- adapts to your level of fitness
what are the disadvantages for weight training ?
- many people use poor technique when lifting, resulting in injury
- it increases your blood pressure
what is fartlek training ?
a continuous form of training which changes time, speed and terrain - used to change intensity
what are the advantages of fartlek training ?
-aerobic and anaerobic work can be done to the quantities that suit the performer
- good for endurance runners
what are the disadvantages of fartlek training ?
- some urban areas have little variety of terrain
what sports use weight training ?
- javelin
- shotput
what sports use fartlek training ?
- volleyball
- basketball
what sports use static stretching ?
- dance
- gymnastics
what sports use plyometric training ?
- basketball
- tennis
what is plyometrics ?
high intensity exercise involving explosive movements
give an advantage for plyometrics
effective for developing power
give a disadvantage for plyometrics ?
can cause injuries if athlete isn’t in good condition
how much exercise should adults do weekly ?
5, 30 minute sessions
how much exercise should children do weekly ?
7, 30 minute sessions
what does sedentary mean ?
non- physical
what are the consequences of a sedentary lifestyle ?
- obesity
- heart disease
- diabetes
- poor sleep
- bad self esteem
what are signs of good physical health ?
- good posture
- improved heart function
- good muscular strength
- good flexibility
what are the signs of good mental health ?
- good levels of self esteem
- absence of illnesses
- less stressed
- able to control emotions
what are the signs of good social health ?
- able to co-operate with people in teams and groups
- a sense of belonging
- making friends easily
what are the disadvantages to altitude training ?
- detraining can occur due to lack of oxygen which means runner may not train for as long or intensely
how do you make training effective ?
training in a zone that’s most suitable to your ability/ sport, what type of fitness you’re improving
what are the 3 training zones called, and their percentages ?
- red line zone - 90% - 100% of max HR
- anaerobic zone - 80% - 90% of max HR
- aerobic zone - 60% - 80% of max HR
how do you calculate your heart rate in each zone?
220 - age X% / 100
describe fartlek training and length of session
changes speed, terrain and intensity (45 mins)
why is it important to work different muscle groups in circuit training ?
adapts to every sport, so muscles can rest before working again
continuous training is suitable for what sports ?
- swimming
- football
- basketball
how do you carry out the sit and reach test ?
put your feet against the box with a straight back then reach as far as you can with straight legs
why is flexibility in a given sporting action beneficial to the performer ?
footballer - greater range of movement at a joint so a more powerful kick
what are sets and reps ?
- reps - single action
- sets - how many blocks of exercise you do
why would fartlek training be good for a footballer ?
mimics play and action you have in a real match, mimics intensity of gameplay
give an advantage of circuit training ?
- works different muscle groups, adapted easily
why does continuous training cause tedium ?
you have to do similar exercises for a long time
what is altitude training ?
anaerobic training that’s above sea level
what is HIIT, and what exercises and timings are involved ?
high intensity interval training, involves exercises like burpees, shorter intense bursts of exercise
why is doing HIIT not suitable to do close to a competition ?
it causes fatigue
what are the 3 components of health ?
- physical
- mental
- social
what are the 2 component of fitness groups ?
skill related- speed, coordination, balance, agility, power, reaction time
health related - strength, flexibility, body composition, cardiovascular endurance, muscular endurance
what athlete needs cardiovascular endurance and why ?
marathon runner - needs a consistent pace throughout
what athlete needs flexibility and why ?
gymnast - hip mobility, better split jump on beam
what athlete needs muscular endurance and why?
rower- repeatedly pulling bar against water
what athlete needs strength and why ?
rugby player - in scrum, pushing against resistance of opponents
what athlete needs balance and why ?
sprinter - still starting position ready to go when gun sounds
what athlete needs coordination and why ?
swimmer - using their arms and legs together efficiently in a race
what athlete needs power and why ?
boxer - hitting opponent with a powerful punch to knock them out
what athlete needs reaction time and why ?
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
what athlete needs speed and why ?
badminton player - moving around the court quickly to return the shuttle
what is progressive overload ?
training frequency, intensity, time, type, must be increased gradually overtime to ensure body is pushed over normal rhythm- overtraining
what is reversibility ?
if training stops or is very reduced systems reverse of re- adapt. avoid breaks in training to keep athlete motivated
what is tedium ?
boredom, so variety in training is important
what is frequency ?
the amount of times you train
what is intensity ?
making training more difficult to improve the athletes level of fitness
what is time ?
how long breaks are, how long you train for
what is muscular endurance ?
the ability of a muscle or group to undergo repeated contractions, avoiding fatigue
what is power ?
the product of strength and speed.
power = strength x speed
what is speed ?
the maximum rate at which and individual is able to perform a movement or cover a distance in a period of time - distance/time
name the components of fitness ?
- cardiovascular endurance
- reaction time
- agility
- muscular endurance
- power
- speed
- balance
- coordination
- flexibility
- strength
what is cardiovascular endurance ?
the ability of the heart and lungs to supply oxygen to the working muscles
what is reaction time ?
the time taken to initiate a response to a stimulus
what is agility ?
the ability to move and change direction quickly
what is balance ?
maintaining the centre of mass over the base of support
what is strength ?
the ability to overcome a resistance
what is flexibility ?
the range of movement possible at a joint
what is coordination ?
the ability to use different parts of the body together smoothly and efficiently
speed play is a type of training using varied approaches. What type of training is this and describe the approaches
fartlek training- speed, intensity, terrain
give 3 disadvantages to circuit training
- lots of space is required
- causes tedium
- time consuming
give a disadvantage for plyometrics
- causes tedium
when doing specific training, what is the most difficult thing ?
it is tiring so you need to be motivated to keep going
what is specificity ?
where training is specific to the and their sport, individuals strengths/weaknesses
which component of fitness has a sit and reach test ?
flexibility
describe circuit training
different exercises you complete one after the other in a circle with stations
why would being away from home doing altitude training affect your motivation to train ?
you’d miss you family, be away from home and your mind is distracted- detraining can happen
a disadvantage to fartlek training is tedium- what is this and how would it affect your motivation to train ?
tedium is boredom, and causes you to not be motivated to train so it is tempting to skip sessions
what does FITT stand for ?
- frequency
- intensity
- time
- type
in table tennis, what are the 2 main batting styles?
forehand and backhand
in table tennis, why is it important to move around the end of the table ?
the ball will bounce of at different angles so you have to move around to be able to return the shots
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
altitude training
during anaerobic training, the amount of fat being used as a main energy source is greatly reduced. What does it use instead ?
glycogen
describe 1 benefit of warming up
injury chances are reduced
what is type ?
which training you’re doing
describe the coordination wall toss test
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
describe the reaction time ruler drop test
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
give limitations of fitness testing
some aren’t specific
some are done incorrectly so bad results
some aren’t sports involved
name the 4 stages of a warm up
- gradual pulse raising activity
- stretching
- skill based activity
- mental prep
what activity is involved in stages of cool down
light aerobic exercise to maintain an elevated breathing and heart rate to recover gradually
name a benefit of cooling down
it allows the body to recover gradually
how do you carry out the strength hand grip dynamometer test ?
- grip with dominant hand
- apply maximum force while arm is straight
- repeat 3 times, measured in kg
how do you carry out multi stage fitness test ?
- 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
