- improves general and aerobic fitness - aim to improve fitness needs for the competitive season

- maintain fitness levels - athlete should be at peak fitness - training will involve more skill related training

- rest and recover after competition - some light exercise so fitness levels don't drop

topic 2 + 3 Flashcards by Maddie WALKER

what is health

a state of complete physical, mental and social wellbeing

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what is fitness?

the ability to meet/cope with the demands of the environment

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what us the training freshold?

the upper and lower boundaries of the aerobic training zone and the anaerobic training zone

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how to work out the aerobic zone

60-80% of the maximum heart rate

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how to work out anaerobic zone

80-90% of maximum heart rate

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what is high altitude training

used by athletes high above sea level to improve cardiovascular endurance

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how does high altitude training help

less oxygen is available so it causes more red blood cells to be produced

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what are the limitations of high altitude training

can lose fitness
altitude sickness
benefits are lost quickly
too hard

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what are the relationships between health and fitness

Good fitness = good chance of being healthy
maintaining fitness = smaller chance of being ill
Ill health = negative impact on fitness
maintaining fitness = improve mental & social wellbeing
MAINTAINING FITNESS DOES NOT MEAN IT PREVENTS ILLNESS

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what is the principle of training

Specificity- Specific to sport
Progressive- overload gradually
Overload- increase (adaption)
Reversibility- reduce fitness dropping
Tedium- training should be varied

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how do you implement progressive overload

Frequency- how often
Intensity- how hard
Time- how long
Type- type of training

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how do you calculate strength intensity

70% of 1 rep max for 3 sets of 4-8

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how do you calculate endurance intensity?

<70% of 1 rep max for 3 sets of 12-15

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how do you calculate circuit intensity?

alter time/rest/control

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how to prevent injury?

spotters
stretch
brace/tape
gradual increase
rollers
hydration
clothing/equipment
Good form
warm up
cool down

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what is pre season?

improves general and aerobic fitness
aim to improve fitness needs for the competitive season

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what is peak season

maintain fitness levels
athlete should be at peak fitness
training will involve more skill related training

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what is post season?

rest and recover after competition
some light exercise so fitness levels don’t drop

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what are the components of fitness

cardiovascular endurance
flexibility
strength
muscular endurance
agility
balance
coordination
power
reaction time
speed

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what are the benefits of warm ups?

increase body temperature ready for exercise
stretching increases range of movement at a joint
gradually working up to ‘competition pace’
helps focus
less chance of injury
increase in oxygen to muscles

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what are the benefits of cooling down

allows body to recover after exercise
helps remove lactic avid, CO2 and waste products
prevent DOMS

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what is cardiovascular endurance

the ability to transport oxygen without feeling tired

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what is flexibility

the range of motion at a joint

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what is strength

the amount of force a muscle can exert against a resistance

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what is muscular endurance

the ability to use muscles repeatedly without tiring

what is agility

the ability to change position quickly and control it

what is balance

ability to maintain the body's sentre of mass above the base of support

what is coordination

to use two or more body parts together

what is power

perform strength performances quickly

what is reaction time

time taken to respond to a stimulus

what is speed

the ability to put body parts into motion quickly

how do you test flexibility

sit and reach test

how to measure muscular endurance

sit up test

how do you measure balance

balance test

how do yoh measure coordination

wall toss test

how do you measure reaction time

reaction test

what is a lever

a rigid bar (bone) that turns about an axis to create movement

what are the types of levers

First class second class third class

what does a lever have

fulcrum, load, effort

what is a fulcrum

a point where a lever turns

what is the load

weight the lever moves

what is the effort

the force required

how do you work out mechanical advantage

ma = effort arm ÷ load arm

what is the effort arm

distance between effort and fulcrum

what is the load arm

distance between fulcrum and load

what is a high ma

effort arm is longer than load arm

what is low ma

load arm is longer than effort arm

what does high ma mean

the lever can move large loads with low effort

what does low ma mean

can't move large loads with the same amount of effort

what ma does a 2nd class lever have

high ma as it can overcome a large load with little effort

what ma does 3rd class lever have

low ma as it can't move great amount of loads easily but has large and quick movements (tennis player)

what are the 3 planes

sagittal, frontal, transverse

what are the 3 axes

transverse, sagittal, longitudinal

what sport is a sagittal plane used in

somersault

what sport is a frontal plane used in

cartwheel

what sport is a transverse plane used in

full twist

what are the axis and plane pairs

1. sagittal plane + transverse axis 2. frontal plane + sagittal axis 3. transverse plane + longitudinal axis

what is a first class lever

fulcrum between the effort and load

what is a second class lever

load between the fulcrum and effort

what is a third class lever

effort between fulcrum and load

what is always a first class lever

neck and triceps

what is always a second class lever

foot and toes

what is always a third class lever

bicep

what sport is a first class lever

shotput

what sport is a second class lever

basketball

what sport is a third class lever

tennis

what is a sagittal plane

- left and right parts - forward and backwards movements - flexion and extension

what is a frontal plane

- splits the body into front and back parts - side to side movements - abduction and adduction

what is a transverse plane

- top and bottom parts - rotational or turning movements - rotation

what is a transverse axis

- same axis for a table footballer - somersault

what is a sagittal axis

- through stomach, front to back - cartwheel

what is a longitudinal axis

- longest axis - Head to feet - spin, full twist

what is an isotonic muscle contraction

muscle contraction with a change in length

what is an isometric muscle contraction

mucles contract and stay same length

what is a concentric muscle contraction

muscle contracts and shortens

what is an eccentric mucsle contraction

muscle contracts and lengthens

what is the antagonist muscle

muslce that relaxes

what is the agonist muslce

muslce that contracts

what is explosive strength

strength x speed one short burst