Topic 1.1.4 Flashcards
To understand physical activity and how it is a part of your healthy, active lifestyle.
What does PAR-Q stand for?
Physical Activity Readiness Questionnaire
When should somebody complete a PAR-Q?
Before they take part in physical activity.
Why would somebody complete a PAR-Q?
To identify any potential health problems that may mean physical activity is not recommended.
Why do people carry out fitness tests?
In order for them to develop an appropriate exercise programme.
What fitness test tests cardiovascular fitness?
The 12 minute Cooper Run
What does the Illinois Test measure?
Agility
What fitness test tests muscular strength?
Hand Grip Test
What does the Three Ball Juggle Test measure?
Hand-Eye Coordination
Which 2 tests measure leg power?
The Sergeant Jump Test and The Standing Broad Jump
Which test measures flexibility?
The Sit and Reach Test
What does the Standing Stork Test measure?
Balance
Which test measures reaction time?
The Ruler Drop Test
What are the 7 principles of training?
Progressive overload, specificity, individual needs, rest, recovery, FITT and reversibility.
What does FITT stand for?
Frequency, Intensity, Time and Type.
What is progressive overload?
Making your training gradually harder as you get fitter.
Which principle of training is this ‘matching training to the requirements of your sport’?
Specificity
What is individual needs?
Matching training to the requirements of the individual (body build / level of fitness / aims).
Rest is the amount of time the body has to recover, what is recovery?
Allowing the body tissues to recover and repair after training or competition.
Which principle of training is this ‘physical benefits gained from training will be reversed when you stop’?
Reversibility
Why do people set goals?
To increase motivation, monitor progress and plan training sessions.
What does SMART stand for?
Specific, Measurable, Achievable, Realistic and Time-bound
What are the 6 methods of training?
Interval, fartlek, circuit, continuous, cross and weight
Which method of training involves fast and slow running over different terrain?
Fartlek Training
What is interval training?
Short, intense work followed by a rest period (the distance or time is measured).
Circuit training is made up of 8-12 what?
Stations
Which method of training combines other methods of training?
Cross
Which methods of training will help improve aerobic fitness?
Continous, fartlek, circuit and cross
Which methods of training will help improve anaerobic fitness?
Interval, fartlek, circuit, weight
What is the definition of ‘heart rate’?
The number of times the heart beats in one minute.
What is the equation for maximum heart rate?
220 - AGE = Maximum Heart Rate (MHR)
What is your target zone?
60-80% of your maximum heart rate.
What is your aerobic training zone?
60-80% of your maximum heart rate.
What is your anaerobic training zone?
80-100% of your maximum heart rate.
What is your recovery rate?
The amount of time it takes for you to return to your resting heart rate after exercise.
What does a typical exercise session look like?
Warm-up, main activity and cool down.
List 3 reasons why you should warm-up before physical activity.
To prepare physically, mentally and to avoid injury.
List 3 reasons why you should cool-down after physical activity.
Reduce your heart rate, decrease body temperature and get rid of lactic acid.
