unit 1 Flashcards
what are the 6 physical components of fitness?
speed aerobic muscular endurance flexibility muscular strength body composition
what are 5 skills in fitness?
coordination reaction time balance power agility
name the 3 types of speed?
acelerative speed (first 30 meters) pure sprint ( 60 metre sprints) speed endurance ( sprints with short recovery time)
what are the 2 types of balance?
static ( headstand)
dynamic (cartwheel)
what is the definition of aerobic endurance?
the ability of the cardiorespiratory system to work efficiently , supplying nutrients and oxygen to working the muscles during substantiated physical activity
what is the definition of speed?
distance divided by the time taken . speed is measured in metres per second (m/s) .the faster an athlete runs over a given distance, the greater their speed.
what is the definition of strength?
the maximum force ( in kg or n) that can be generated by a muscle or muscle group.
what is the definition of flexibility?
having a adequate range of motion in all joints of the body; the ability to move a joint fluidly through its complete range of movement.
what is the definition of muscular endurance?
the ability of muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance
what is the definition of body composition?
the relative ratio of fat mass to fat-free ( vital organs,muscle ,bone)in the body.
what is the definition of agility ?
the ability of a sport performer to quickly and precisely move or change direction without loosing balance or time.
what is the definition of balance?
the ability to maintain centre of mass of support
what is the definition of coordination?
the smooth flow of movement needed to perform a motor task efficiently and accuration
what is the definition of power?
product of strength and speed expressed as the work done in a unit of time. a strong movement performing quickly.
what is the definition of reaction time?
time taken for a sports performer to respond to stimulus and initiation of their response.
what is the definition of frequency?
how often an athlete trains over a period of time (usually a week , 3 times a week? 4 times a week? 5 times a week?) as the athlete becomes fitter ,this may increase.
what is the definition of intensity?
how hard someone trains. whatever the type of training ,it must be as the athlete becomes fitter ,this may increase.
what is the definition of time?
how long each training session must last in order to be of any benefit. as the athlete becomes fitter ,this may increase.
what is the definition of type?
means the methods of training chosen to achieve a persons particular goals . athletes may wish to improve a component of fitness , so they will pick a type of training to achieve this. (EG , continuous training run to improve aerobic endurance)
what is the definition of progressive overload
gradually increasing the amount of overload so as to gain fitness without the risk of injury.
what is the definition of specificity?
matching training to the requirements of an activity .
what is the definition of individual needs/ differences?
matching training to the requirements of an individual
what is the definition of adaptation?
when you train your body so it gets used to it
what is the definition reversibility ?
your fitness level changes all the time and will go down if you stop training or get injured
what is the definition of variation?
not doing the same training
what is the definition of rest and recovery?
rest- the period of time to recover
recovery-the time required to repair damage to body.
what are 4 types of training that develops aerobic endurance?
continuous , fartlek,interval, circuit.
what are the advantages of continuous training?
its free,no equipment needed,easy to organise.
what are the disadvantages of continuous training?
risk of injury,only develops aerobic endurance
what are the advantages of fartlek training?
easy to set up.
what are the disadvantages of fartlek training?
need to monitor training intensity.
what are the advantages of interval training?
its easy to set measure progress and improvement.
what are the disadvantages of interval training?
can become boring , difficult to keep going for long periods.
what are the advantages of circuit training ?
develops strength and endurance appropriate form of training for most sports.
what are the disadvantages for circuit training?
most exercise require specialised equipment eg: gym equipment .
what components of fitness are developed by continuous training?
aerobic endurance.
what components of fitness are developed in fartlek training?
aerobic endurance , speed,power
what components of fitness are developed in interval training ?
aerobic endurance , anaerobic endurance , speed
what components of fitness are developed in circuit training?
all of them.
how can the F.I.T.T principle be used when performing each type of training ?
f) train more often= 2x a week
i) sprint faster / train faster
t) train for longer time / do more laps
t) different training methods= swim , cycle , sprint
how can intensity be measured during exercise?
the borg scale or bpm
what is heart rate measured in?
beats per minute
how do you calculate HR max?
rpe(age)x10
how do you calculate an individuals aerobic training zone?
find 60 and 80 percent of your heart rate max
what benefits do athletes get from training in their aerobic training zone?
develops their aerobic endurance and cardiovascular fitness.
what can the borg scale also be known as?
rpe
disadvantages of using the borg scale?
subjective and need experience to give accurate ratings.
how can you calculate your hr max by using the borg scale?
rpe(age)x 10
eg. 14 x 10= 140
what types of training would have high/low intensity
fartlek - medium
continuous- low
interval - high
circuit- high
what are the three types of flexibility training?
static
ballistic
pnf
what is static stretching?
helps to reduce the risk of injury and muscle soreness can take 2 different forms.
what are the two types of static stretching ?
active- performed independently using own internal force
passive- requires help from someone to provide external force
what sports performers require a high level of static stretching?
most sports require good level of flexibility gymnastics trampolining dancers skaters tennis hurdlers
what are the advantages of static stretching ?
safest from of stretching
easy to carry out
performed by someone with any level of fitness.
what are the disadvantages of static stretching ?
can only stretch muscles with the bodies natural range of nation
not physically exerting so it cant always be beneficial as a warm up
not effective for certain muscles groups.
what is ballistic stretching ?
using the force of limb movement to stretch muscles beyond their normal range of movement . movements are fast and jerky involving bouncing or bobbing meaning risk of injury . normally used in a warm up and it can be made sport specific
which sports performers require a high level of flexibility in ballistic stretching.
ballistic stretching requires flexibility with good range of motion for benefit gymnastics hurdles football dancing tennis
what are the advantages of ballistic stretching
can be made sports specific
allows muscles to be stretched beyond normal range of movement that increases the performers flexibility
what are the disadvantages of ballistic stretching
can cause strains/ soreness injuries
not effective way to stretch certain muscles group often performed incorrectly
what is the pnf training ?
an advantage form of passive stretching . using a partner or object to provide resistance . used to develop flexibility . mobility and strength often used in rehabilitation.
pnf training sport activities examples
gymnastic tennis squash dancing skating athletics hurdling badminton
what are the advantages of pnf stretching
can increase flexibility and range of movement.
can be used as a part of a rehabilitation programme
what are the disadvantages of pnf training
must be carried out by specialist
risk of injury
what is phyometric training ?
used to develop sport specific skills and explosive power , speed and strength
involves lots of explosive movements by making muscles exert maximal force in short period of time
who benefits from phyometric training ?
useful for sports where you need maximal force when muscles contract eccentrically ( lengthening) and concentrically ( shorting ) jumping hurdles basketball volleyball netball sprinters
what are the advantages of phyometric training ?
can be adapted to suit any sport
can improve muscular speed and power
what are the disadvantages of phyometric training
can cause injury so need to ensure correct technique s used
not suitable for younger athletes
must be performed on suitable surface
what are the 3 types of speed training?
hollow sprint, acceleration sprints ,interval training
describe hollow sprints
series of sprints followed by a “hollow” period of jogging or walking
what are the 5 fitness tests?
grip dynamometer , sit and reach , multistage fitness test , 1 minute press up test , 1 minute sit up test
the component of fitness it measures for grip dynamometer is ?
muscular strength
the component of fitness it measures for sit and reach is ?
flexibility
the component of fitness it measures for multistage fitness test is?
aerobic endurance
the component of fitness test for 1 minute press up test is ?
muscular endurance
the component of fitness test for 1 minute sit up test is?
muscular endurance
method for grip dynamometer is?
adjust the hand grip
stand with arms by side of your body
squeeze for 5 seconds
do it 3 times
method for sit and reach is?
remove shoes
sit with heels placed against edge then reach forward
keep hand on spot for 3 seconds
method for multistage fitness test is?
warm up
start at line and wait for triple beep
run to the other line 20m away
run until maximum exhaustion
method for 1 minute press up test is?
go on a mat with your hands shoulder width and arms fully extended
lower body until elbows are at 90 degrees
method for 1 minute sit up test is?
lie on a mat with your knees bent and feet flat on floor raise up 90 degrees
back down do as many as you can in 1 minute
grip dynamometer is measured in ?
kgw
sit and reach is measured in?
cm
multistage fitness test is measured in?
( ml/kg)
1 minute press up test is measured in?
reps
1 minute sit up test is measured in?
reps
grip dynamometer is in a ?
normative table
sit and reach is in a ?
normative table
multistage fitness test is in a ?
normative table
1 minute press up test is in a ?
normative table
1 minute sit up test is in a?
normative table
what are the advantages and disadvantages for grip dynamometer?
advantages- easy to complete
disadvantage’s- using the right technique
what are the advantages and disadvantages of sit and reach ?
advantages- easy to complete
disadvantages-not suitable for certain people
what are the advantages and disadvantages of multistage fitness test?
advantages- minimal cost , large numbers can participate
disadvantages -must be motivated
what are the advantages and disadvantage’s of 1 minute press up test?
advantages- minimal cost, easy to complete
disadvantage’s- not suitable for old people
what are the advantage’s and disadvantage’s of 1 minute sit up test?
advantage’s- minimal cost
disadvantages- not suitable for old people
how can validity be affected on grip dynamometer ?
don’t bend up because will effect the score
how can validity be affected on sit and reach?
wrong technique and wearing shoes
how can validity be affected on multistage fitness test?
not measuring 20m , not running to the line
how can validity be affected on 1 minute press up test?
accuracy of the test
how can validity be affected on 1 minute sit up test?
accuracy of the test
how can reliability be affected on grip dynamometer?
doing it less than 3 times
how can reliability be affected on sit and reach?
doing it less than 3 times
how can reliability be affected on multistage fitness test?
not performing the same method
how can reliability be affected on 1 minute press up test
consistency of results
how can reliability be affected on 1 minute sit up test?
consistency of results`
what are the 3 fitness tests?
body mass index (bmi) bioelectrical impedance analysis (bia) and skinfold testing
the component of fitness it measures for body mass index is ?
body composition
the component of fitness it measures for bioelectrical impedance analysis is?
body composition
the component of fitness it measures for skinfold testing is?
body composition
method for body mass index is?
take body weight(kg) take height (m)
method for bioelectrical impedance analysis is?
-people should urinate 30 mins prior to test
-lie down and remove shoes and socks
place bia electrodes on the right wrist and hand right ankle and foot
-enter the data into the bia machine
method for skinfold testing is ?
- keep muscle relaxed
- mark each skinfold site with a pen
- grasp skinfold firmly between thumb and index finger pull 1cm away from site marked
- read the dial on the callipers to nearest 0.5mm
- take 2 measurements of each site
body mass index is measured in ?
kg/m2
bioelectrical impedance analysis is measured in ?
percentage
skin fold testing is measured in ?
percentage
body mass index is in a ?
normative table
bioelectrical impedance analysis is in a ?
normative table
skinfold testing is in a ?
Jackson polock nomogram
how can validity be affected on body mass index?
human error
how can validity be affected on bioelectrical impedance analysis?
exercise 12 hours prior to test
drink or eat 4 hours of test
drink caffeine prior to test
how can validity be affected on skin fold testing?
measure correct area
how can reliability be affected on body mass index?
same method should be the same each time
how can reliability be affected on bioelectrical impedance analysis?
same method should be performed
how can reliability be affected on skin fold testing?
reliability of skinfold measurement can very from tester to tester depending on their skill and experience
what are the advantages and disadvantages for body mass index
advantages- only simple calculations are required from standard height and weight measurement.
disadvantages- certain populations bmi can be accurate as a measure of body measure
what are the advantages and disadvantages for bioelectrical impedance analysis?
advantages- simple and quick perform
if you have right equipment it can be done anywhere
disadvantages- special equipment required
can only do 1 person at a time
what are the advantages and disadvantages for skinfold testing ?
advantage’s- minimal equipment required
simple to set up and conduct
disadvantages- specialised equipment required
assistance required to administer the test
what are the 4 fitness tests?
forestry step test,35 metre sprint , illinois agility test,vertical jump
the component of fitness it measures for forestry step test?
aerobic endurance
the component of fitness it measures for 35 metre sprint test?
speed
the component of fitness it measures for illinois agility test is?
agility and speed
the component of fitness it measures for vertical jump is?
anaerobic power
the method for forestry step test is?
warm up
stand directly facing the bench and start stepping in time with the beat of metronome
keep to the beat for 5 mins
the method for 35 metre sprint test is?
best done on a running track on a nice day
3 people record the average time
sprint as fast as you can
the method for illinois agility test is ?
lie face down to start with your elbows flexed and hands placed by side of your chest palms flat on floor .your head should be in line with starting line then you must jump up run around cones without hitting any.
the method for vertical jump?
warm up ,stand with your dominant side against the board ,feet together reach up as high as you can go then jump as high as you can then record distance between height and jump height.
forestry step test is measured in?
ml/kg minutes
35 metre sprint test is measured in?
seconds
illinois agility test is measured in?
seconds
vertical jump test is measured in?
kgm/s
forestry step test is in a ?
normative table
35 metre sprint test is in a ?
normative table
illinois agility test is in a ?
normative table
vertical jump test is in a ?
Lewis nomogram
how can validity be affected on forestry step test?
not keeping in time with beat,height of bench , technique and human error .
how can validity be affected on 35 metre sprint test?
human error and fatigue
how can validity be affected on illinois agility test?
wrong starting position and human error
how can validity be affected on vertical jump?
incorrect technique and human error
how can reliability be affected on forestry step test?
doing the test less than 3 times and not performing the method the same each time.
how can reliability be affected on 35 metre sprint test?
doing it less than 3 times and not the same method each time
how can reliability be affected on illinois agility test?
doing it once , not allowing the a rest and not the same method each time .
how can reliability be affected on vertical jump?
doing it less than 3 times and not the same method each time .
what are the advantage and disadvantages of forestry step test?
advantages-minimal equipment ,simple to set up,large numbers at once
disadvantages-assistance required to administer the test and can be boring
what are the advantage and disadvantages of 35 metre sprint test?
advantages - minimal equipment ,simple to set up and large numbers at once
disadvantages - not suitable for old people and weather can affect it .
what are the advantage and disadvantages of illinois agility test?
advantages – minimal cost in equipment , simple to set up , no special equipment
disadvantages-risk of slipping , can affect the record time
what are the advantage and disadvantages of vertical jump ?
advantages-easy to set up , minimal cost ,no special equipment
disadvantages -plays a part in determine your score.
