Topic 3.2- The Components of Fitness, Benefits for Sport and How Fitness is Measured and Improved Flashcards
What is the definition of body composition?
What are the average percentages of healthy fat in:
Men
Women
Why is a healthy percentage of fat good?
What is the definition of muscular strength?
How is the developed by?
What is the badly sometimes associated with?
The % of body weight that is fat, muscle and bone
15-18%
20-25%
For protection from diseases
The ability to exert force
High weight and low repetitions
Steroids.
What is the definition of muscular endurance?
How is this developed by?
What is the definition of flexibility?
What is the definition of cardiovascular fitness?
What is the cardiovascular system?
What are the five skills related to these?
The ability to use muscles over a long period of time without getting tired
Low weight and high repetitions
The range of movement at a joint
The ability of the heart and circulatory system to meet the demands of the body for a long period of time
The efficiency of the heart, blood and blood vessels to deliver oxygen to the muscles
Balance, power, coordination, agility and reaction time.
What does BMI stand for?
What is mass?
What is mass measured in?
What is weight?
What is weight measured in?
What is the formula to calculate BMI?
What are the two reactants measured in, in this equation?
What two things does testing identify?
What does two things have to be done for this?
What does testing monitor?
What three thins does this enable?
What is the final point for the point of testing?
What does this enable?
Body Mass Index
How much material makes your body
Kg
How much force is put on you by gravity
N
BMI= Weight -:- Height2 (squared)
Weight is measured in kg and height in m2 (squared)
Strengths and weaknesses
- Has to link to specific components of fitness
- Things that are important to your sport
Progress
- Establishes baseline scores
- Allows for comparison
- Links to target setting
It gives yourself an incentive (gives yourself motivation)
SMART targets.
What is protocol?
What does this ensure?
What are the protocols for the following fitness tests:
30 metre run/sprint
Cooper run 12 min run
1 min push up test
Harvard step test
Sit and reach
1 minute sit up
Hand and grip strength
Sargent jump test
The official procedure for carrying out a test
Ensures consistency
- Measures a persons speed
- 30 metres set up and then time yourself (straight)
- Even intervals
- Run for 12 min continuously
- Measures VO2 max
- Muscular endurance
- No equipment needed
- Measures CV endurance
- Step on/off 45cm bench every 2 seconds for 5 mins
Measures flexibility of hamstrings/back muscles
Measures muscular endurance
Tests muscular strength in hand muscles
- Tests leg power
- Bend knees and jump, touching the wall at the highest point of jump with chalky fingers.
