Topic 1.1.3: Exercise and fitness as part of your healthy active lifestyle (COMPONENTS OF FITNESS) Flashcards
Define Health…
A state of complete mental, physical, and social wellbeing and not merely the absence of disease and infirmity.
Define Exercise…
A form of physical activity which maintains or improves health and/or physical fitness.
Define the term fitness…
Ability to meet the demands of the environment.
Define Performance…
How well a task is completed.
Name the components of health-related exercise…
1) Cardiovascular fitness
2) Muscular strength
3) Muscular endurance
4) Flexibility
5) Body composition
What key term matches this definition:
The ability to exercise the entire body for long periods of time?
Cardiovascular fitness
What is the definition of muscular strength?
The amount of force a muscle can exert against a resistance.
What is the definition of flexibility?
The range of movement possible at a joint.
Define Muscular endurance…
The ability to use the voluntary muscles many times without getting tired.
What key term matches the definition:
The percentage of body weight that is fat, muscle and bone
Body composition
Name the components of skill-related fitness:
1) Agility
2) Balance
3) Coordination
4) Power
5) Reaction time
6) Speed
What is the definition of agility?
The ability to change the position of the body quickly and to control the movement of the whole body.
Define the key term balance…
The ability to retain the centre of gravity of the body, above the base of support with reference to static (stationary), or dynamic (changing) conditions of movement, shape and orientation.
What key term matches the definition:
The ability to use two or more body parts together.
Coordination
What term matches the definition:
The ability to undertake strength performance quickly.
Power= Strength x speed
Power
What is the definition of reaction time?
The time between the presentation of a stimulus and the onset of movement.
Define the key term speed…
The differential rate at which an individual is able to perform a movement or cover a distance in a period of time.
How are exercise, health, fitness and performance related?
Exercise improves health and develops fitness, which enhances performance in physical activities.
Give an example sport for each component of health-related exercise…
Cardiovascular fitness- Football, rugby, netball and tennis
Muscular strength- Weight lifting
Muscular endurance- Running and swimming
Flexibility- Gymnastics and badminton
Body composition- Rugby
Give an example sport for each component of skill-related exercise…
Agility- Boxing, Rugby and Badminton
Balance- Yoga, Basketball and gymnastics
Coordination- Football, Cricket and badminton
Power- Sprinting, Throwing, Long jump, high jump and Footballers
Reaction time-Sprinting and badminton
Speed- Sprinting, Boxing and Tennis
Which one of the following performers relies most heavily on a high level of cardiovascular fitness for success? A: 200m runner B: 400m runner C: 800m runner D: 1500m runner
D: 1500m runner
Explain why and when muscular strength is used in Tennis?
When the player is serving to hit the ball they need muscular strength to hit the ball hard making it harder for their opponent to return it
Explain why and when muscular endurance is used in Tennis?
To allow the player to continue playing the same shot, for example a forehand, for the whole game. If they had poor muscular endurance they wouldn’t play as an effective shot when they tired.
Explain why and when flexibility is used in Tennis?
when a player stretches to return the ball when it has been played in an area of the court away from them.
When would a table tennis player use speed during a game?
Moving arm quickly OR playing a fast shot OR return the ball quickly
OR
Moving body into position quickly e.g. moving across the table quickly to return the ball
When would a table tennis player use coordination during a game?
Hitting the ball (any example of named shot e.g. serve)
Why is speed important to a table tennis player?
Helps increase the power of the return making it harder for their opponent to hit it back
OR
In a better position to play a shot, this gives more time and therefore can play a better shot
OR
Helps them reach the ball in time
Why is coordination important to a table tennis player?
Allows the correct timing of a shot meaning they do not miss it.
OR
They make proper contact with the ball
Briefly explain how a gymnast completing a leap on the beam uses power to complete this skill (2 marks)
Power is used to gain height/push off/explode from/apply force/jump from the beam (1)
This would give the time needed to complete the move (1)
Briefly explain how a gymnast completing a leap on the beam uses Coordination to complete this skill (2 marks
Two or more body part moved together to achieve the position/shape/both legs need to be moved together (1)
Coordination is used to execute the technique correctly/perform the move well/perform with control/make the position aesthetically pleasing (1)
Give an example of when a gymnast performing a leap on a beam would need good reaction time (1)
If a movement did not go to plan
OR
If she slips/loses balance/adjust position so doesn’t fall
OR
If she quickly had to change her mind about what to do next
Tai and Aran both play hockey. Cardiovascular fitness is one component of health related exercise that is needed when playing hockey.
Briefly explain why Tai and Aran need high levels of cardiovascular fitness to perform well in their sport (2 marks)
Because hockey lasts a long time/need to work for a long time without getting tired/need efficient oxygen transport system (1)
This allows them to maintain quality/level of performance throughout the game (1)
Tai and Aran both play hockey. Flexibility is one component of health related exercise that is needed when playing hockey.
Briefly explain why Tai and Aran need high levels of flexibility to perform well in their sport (2 marks)
Flexibility helps the player increase/good/high range of movement/allows them to get low/increase reach/stretch further/reduce chance of injury (1)
This means they can block/intercept/tackle/perform technique better/reach the ball (1)
Identify a component of health related fitness other than cardiovascular fitness or flexibility that is required when playing hockey
Muscular strength OR Muscular endurance OR Body composition
Complete the sentence about Usman’s training
Usman has a short stride length. To improve his range of movement he works on his …………………………….., a component of health related exercise.
Flexibility
How does a rugby player who is running towards the opposition with the ball use agility? (1 mark)
To avoid being tackled by the opponent OR To get past the opponent OR Change his direction quickly to get past opponent
How does a netball player marking a player trying to shoot use balance? (1 mark)
To maintain centre of gravity
OR
To stop from falling forward when marking
OR
To stay in defensive position when trying to make yourself as tall as possible to block the shot
Explain the importance of a skill related component of fitness other than agility and balance for any games player (2 marks)
POWER
For height/acceleration/force (1)
To intercept cross/make shot more difficult to save (1)
REACTION TIME
Shots can be deflected (1)
Therefore need to be able to adjust position quickly to save the shot (1)
OR
Make quick decisions (1)
So opponent has less time to take the ball from you (1)
SPEED
For pace in the game (1)
Therefore get into a space for a pass/lose marker (1)
COORDINATION
For hand eye coordination (1)
So that the racket makes contact with the shuttle to play an effective shot (1)
Which one of the following would be most important to a rower 8 minutes into a 12 minute race? A: Muscular strength B: Muscular endurance C: Flexibility D: Body composition
B: Muscular endurance
Identify three components of skill related fitness that would be relevant to all of these performers (3 marks)
Sprinter
Shot putter
High jumper
Power
Speed
Balance
Coordination
How does fitness relate to a balanced, healthy lifestyle (2 marks)
Fitness can improve health (1) by reducing cholesterol (1)
OR
Fitness can decrease health (1) through overuse injuries (1)
OR
Without healthy lifestyle fitness will drop (1) For example a poor diet means there is no energy to maintain fitness (1)
OR
Cannot increase/maintain fitness with healthy lifestyle (1) as without regular exercise fitness will not improve (1)
As a result of adopting a active lifestyle an individual may improve aspects of health related exercise. Which of the following is not an aspect of health related exercise? A: Cardiovascular endurance B: Muscular strength C: Power D: Muscular endurance
C: Power
Identify the two most important components for a long distance runner. Choose from: Power Muscular endurance Strength Cardiovascular fitness
Cardiovascular fitness
Muscular endurance
Identify the two most important components for a sprinter distance runner. Choose from: Power Muscular endurance Strength Cardiovascular fitness
Power
Strength
Explain how power is used by a sprinter (1 mark)
To get a good start OR Leave the blocks quickly OR Generate force to move quickly OR Run faster
Explain how Strength is used by a sprinter (1 mark)
Combine with speed to provide power
OR
Push off blocks harder
Explain how cardiovascular fitness is used by a long distance runner (1 mark)
Maintain pace throughout the race
OR
Allows them to run long distances without tiring
OR
Allows oxygen to be delivered to the working muscles for the entire race
Explain how muscular endurance is used by a long distance runner (1 mark)
Repeat muscle contractions to maintain performance/speed for the entire race
OR
Work muscles for a long time (entire race) without tiring
