topic 2 + 3 Flashcards
what is health
a state of complete physical, mental and social wellbeing
what is fitness?
the ability to meet/cope with the demands of the environment
what us the training freshold?
the upper and lower boundaries of the aerobic training zone and the anaerobic training zone
how to work out the aerobic zone
60-80% of the maximum heart rate
how to work out anaerobic zone
80-90% of maximum heart rate
what is high altitude training
used by athletes high above sea level to improve cardiovascular endurance
how does high altitude training help
less oxygen is available so it causes more red blood cells to be produced
what are the limitations of high altitude training
- can lose fitness
- altitude sickness
- benefits are lost quickly
- too hard
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
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
how do you implement progressive overload
Frequency- how often
Intensity- how hard
Time- how long
Type- type of training
how do you calculate strength intensity
70% of 1 rep max for 3 sets of 4-8
how do you calculate endurance intensity?
<70% of 1 rep max for 3 sets of 12-15
how do you calculate circuit intensity?
alter time/rest/control
how to prevent injury?
- spotters
- stretch
- brace/tape
- gradual increase
- rollers
- hydration
- clothing/equipment
- Good form
- warm up
- cool down
what is pre season?
- improves general and aerobic fitness
- aim to improve fitness needs for the competitive season
what is peak season
- maintain fitness levels
- athlete should be at peak fitness
- training will involve more skill related training
what is post season?
- rest and recover after competition
- some light exercise so fitness levels don’t drop
what are the components of fitness
- cardiovascular endurance
- flexibility
- strength
- muscular endurance
- agility
- balance
- coordination
- power
- reaction time
- speed
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
what are the benefits of cooling down
- allows body to recover after exercise
- helps remove lactic avid, CO2 and waste products
- prevent DOMS
what is cardiovascular endurance
the ability to transport oxygen without feeling tired
what is flexibility
the range of motion at a joint
what is strength
the amount of force a muscle can exert against a resistance
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
- sagittal plane + transverse axis
- frontal plane + sagittal axis
- 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
