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unit 1 Flashcards

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1
Q

what are the 6 physical components of fitness?

A 
speed
aerobic 
muscular endurance
flexibility
muscular strength
body composition
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2
Q

what are 5 skills in fitness?

A 
coordination
reaction time
balance 
power 
agility
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3
Q

name the 3 types of speed?

A 
acelerative speed (first 30 meters)
pure sprint ( 60 metre sprints)
speed endurance ( sprints with short recovery time)
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4
Q

what are the 2 types of balance?

A

static ( headstand)

dynamic (cartwheel)

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5
Q

what is the definition of aerobic endurance?

A

the ability of the cardiorespiratory system to work efficiently , supplying nutrients and oxygen to working the muscles during substantiated physical activity

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6
Q

what is the definition of speed?

A

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.

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7
Q

what is the definition of strength?

A

the maximum force ( in kg or n) that can be generated by a muscle or muscle group.

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8
Q

what is the definition of flexibility?

A

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.

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9
Q

what is the definition of muscular endurance?

A

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

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10
Q

what is the definition of body composition?

A

the relative ratio of fat mass to fat-free ( vital organs,muscle ,bone)in the body.

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11
Q

what is the definition of agility ?

A

the ability of a sport performer to quickly and precisely move or change direction without loosing balance or time.

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12
Q

what is the definition of balance?

A

the ability to maintain centre of mass of support

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13
Q

what is the definition of coordination?

A

the smooth flow of movement needed to perform a motor task efficiently and accuration

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14
Q

what is the definition of power?

A

product of strength and speed expressed as the work done in a unit of time. a strong movement performing quickly.

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15
Q

what is the definition of reaction time?

A

time taken for a sports performer to respond to stimulus and initiation of their response.

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16
Q

what is the definition of frequency?

A

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.

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17
Q

what is the definition of intensity?

A

how hard someone trains. whatever the type of training ,it must be as the athlete becomes fitter ,this may increase.

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18
Q

what is the definition of time?

A

how long each training session must last in order to be of any benefit. as the athlete becomes fitter ,this may increase.

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19
Q

what is the definition of type?

A

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)

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20
Q

what is the definition of progressive overload

A

gradually increasing the amount of overload so as to gain fitness without the risk of injury.

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21
Q

what is the definition of specificity?

A

matching training to the requirements of an activity .

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22
Q

what is the definition of individual needs/ differences?

A

matching training to the requirements of an individual

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23
Q

what is the definition of adaptation?

A

when you train your body so it gets used to it

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24
Q

what is the definition reversibility ?

A

your fitness level changes all the time and will go down if you stop training or get injured

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25
Q

what is the definition of variation?

A

not doing the same training

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26
Q

what is the definition of rest and recovery?

A

rest- the period of time to recover

recovery-the time required to repair damage to body.

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27
Q

what are 4 types of training that develops aerobic endurance?

A

continuous , fartlek,interval, circuit.

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28
Q

what are the advantages of continuous training?

A

its free,no equipment needed,easy to organise.

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29
Q

what are the disadvantages of continuous training?

A

risk of injury,only develops aerobic endurance

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30
Q

what are the advantages of fartlek training?

A

easy to set up.

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31
Q

what are the disadvantages of fartlek training?

A

need to monitor training intensity.

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32
Q

what are the advantages of interval training?

A

its easy to set measure progress and improvement.

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33
Q

what are the disadvantages of interval training?

A

can become boring , difficult to keep going for long periods.

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34
Q

what are the advantages of circuit training ?

A

develops strength and endurance appropriate form of training for most sports.

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35
Q

what are the disadvantages for circuit training?

A

most exercise require specialised equipment eg: gym equipment .

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36
Q

what components of fitness are developed by continuous training?

A

aerobic endurance.

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37
Q

what components of fitness are developed in fartlek training?

A

aerobic endurance , speed,power

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38
Q

what components of fitness are developed in interval training ?

A

aerobic endurance , anaerobic endurance , speed

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39
Q

what components of fitness are developed in circuit training?

A

all of them.

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40
Q

how can the F.I.T.T principle be used when performing each type of training ?

A

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

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41
Q

how can intensity be measured during exercise?

A

the borg scale or bpm

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42
Q

what is heart rate measured in?

A

beats per minute

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43
Q

how do you calculate HR max?

A

rpe(age)x10

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44
Q

how do you calculate an individuals aerobic training zone?

A

find 60 and 80 percent of your heart rate max

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45
Q

what benefits do athletes get from training in their aerobic training zone?

A

develops their aerobic endurance and cardiovascular fitness.

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46
Q

what can the borg scale also be known as?

A

rpe

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47
Q

disadvantages of using the borg scale?

A

subjective and need experience to give accurate ratings.

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48
Q

how can you calculate your hr max by using the borg scale?

A

rpe(age)x 10

eg. 14 x 10= 140

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49
Q

what types of training would have high/low intensity

A

fartlek - medium
continuous- low
interval - high
circuit- high

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50
Q

what are the three types of flexibility training?

A

static
ballistic
pnf

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51
Q

what is static stretching?

A

helps to reduce the risk of injury and muscle soreness can take 2 different forms.

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52
Q

what are the two types of static stretching ?

A

active- performed independently using own internal force

passive- requires help from someone to provide external force

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53
Q

what sports performers require a high level of static stretching?

A 
most sports require good level of flexibility 
gymnastics 
trampolining
dancers 
skaters 
tennis 
hurdlers
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54
Q

what are the advantages of static stretching ?

A

safest from of stretching
easy to carry out
performed by someone with any level of fitness.

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55
Q

what are the disadvantages of static stretching ?

A

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.

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56
Q

what is ballistic stretching ?

A

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

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57
Q

which sports performers require a high level of flexibility in ballistic stretching.

A 
ballistic stretching requires flexibility with good range of motion for benefit 
gymnastics 
hurdles
football
dancing 
tennis
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58
Q

what are the advantages of ballistic stretching

A

can be made sports specific

allows muscles to be stretched beyond normal range of movement that increases the performers flexibility

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59
Q

what are the disadvantages of ballistic stretching

A

can cause strains/ soreness injuries

not effective way to stretch certain muscles group often performed incorrectly

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60
Q

what is the pnf training ?

A

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.

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61
Q

pnf training sport activities examples

A 
gymnastic 
tennis 
squash 
dancing 
skating 
athletics 
hurdling 
badminton
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62
Q

what are the advantages of pnf stretching

A

can increase flexibility and range of movement.

can be used as a part of a rehabilitation programme

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63
Q

what are the disadvantages of pnf training

A

must be carried out by specialist

risk of injury

64
Q

what is phyometric training ?

A

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

65
Q

who benefits from phyometric training ?

A 
useful for sports where you need maximal force when muscles contract eccentrically ( lengthening) and concentrically ( shorting )
jumping 
hurdles 
basketball 
volleyball 
netball 
sprinters
66
Q

what are the advantages of phyometric training ?

A

can be adapted to suit any sport

can improve muscular speed and power

67
Q

what are the disadvantages of phyometric training

A

can cause injury so need to ensure correct technique s used
not suitable for younger athletes
must be performed on suitable surface

68
Q

what are the 3 types of speed training?

A

hollow sprint, acceleration sprints ,interval training

69
Q

describe hollow sprints

A

series of sprints followed by a “hollow” period of jogging or walking

70
Q

what are the 5 fitness tests?

A

grip dynamometer , sit and reach , multistage fitness test , 1 minute press up test , 1 minute sit up test

71
Q

the component of fitness it measures for grip dynamometer is ?

A

muscular strength

72
Q

the component of fitness it measures for sit and reach is ?

A

flexibility

73
Q

the component of fitness it measures for multistage fitness test is?

A

aerobic endurance

74
Q

the component of fitness test for 1 minute press up test is ?

A

muscular endurance

75
Q

the component of fitness test for 1 minute sit up test is?

A

muscular endurance

76
Q

method for grip dynamometer is?

A

adjust the hand grip
stand with arms by side of your body
squeeze for 5 seconds
do it 3 times

77
Q

method for sit and reach is?

A

remove shoes
sit with heels placed against edge then reach forward
keep hand on spot for 3 seconds

78
Q

method for multistage fitness test is?

A

warm up
start at line and wait for triple beep
run to the other line 20m away
run until maximum exhaustion

79
Q

method for 1 minute press up test is?

A

go on a mat with your hands shoulder width and arms fully extended
lower body until elbows are at 90 degrees

80
Q

method for 1 minute sit up test is?

A

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

81
Q

grip dynamometer is measured in ?

A

kgw

82
Q

sit and reach is measured in?

A

cm

83
Q

multistage fitness test is measured in?

A

( ml/kg)

84
Q

1 minute press up test is measured in?

A

reps

85
Q

1 minute sit up test is measured in?

A

reps

86
Q

grip dynamometer is in a ?

A

normative table

87
Q

sit and reach is in a ?

A

normative table

88
Q

multistage fitness test is in a ?

A

normative table

89
Q

1 minute press up test is in a ?

A

normative table

90
Q

1 minute sit up test is in a?

A

normative table

91
Q

what are the advantages and disadvantages for grip dynamometer?

A

advantages- easy to complete

disadvantage’s- using the right technique

92
Q

what are the advantages and disadvantages of sit and reach ?

A

advantages- easy to complete

disadvantages-not suitable for certain people

93
Q

what are the advantages and disadvantages of multistage fitness test?

A

advantages- minimal cost , large numbers can participate

disadvantages -must be motivated

94
Q

what are the advantages and disadvantage’s of 1 minute press up test?

A

advantages- minimal cost, easy to complete

disadvantage’s- not suitable for old people

95
Q

what are the advantage’s and disadvantage’s of 1 minute sit up test?

A

advantage’s- minimal cost

disadvantages- not suitable for old people

96
Q

how can validity be affected on grip dynamometer ?

A

don’t bend up because will effect the score

97
Q

how can validity be affected on sit and reach?

A

wrong technique and wearing shoes

98
Q

how can validity be affected on multistage fitness test?

A

not measuring 20m , not running to the line

99
Q

how can validity be affected on 1 minute press up test?

A

accuracy of the test

100
Q

how can validity be affected on 1 minute sit up test?

A

accuracy of the test

101
Q

how can reliability be affected on grip dynamometer?

A

doing it less than 3 times

102
Q

how can reliability be affected on sit and reach?

A

doing it less than 3 times

103
Q

how can reliability be affected on multistage fitness test?

A

not performing the same method

104
Q

how can reliability be affected on 1 minute press up test

A

consistency of results

105
Q

how can reliability be affected on 1 minute sit up test?

A

consistency of results`

106
Q

what are the 3 fitness tests?

A

body mass index (bmi) bioelectrical impedance analysis (bia) and skinfold testing

107
Q

the component of fitness it measures for body mass index is ?

A

body composition

108
Q

the component of fitness it measures for bioelectrical impedance analysis is?

A

body composition

109
Q

the component of fitness it measures for skinfold testing is?

A

body composition

110
Q

method for body mass index is?

A 
take body weight(kg)
take height (m)
111
Q

method for bioelectrical impedance analysis is?

A

-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

112
Q

method for skinfold testing is ?

A
  • 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
113
Q

body mass index is measured in ?

A

kg/m2

114
Q

bioelectrical impedance analysis is measured in ?

A

percentage

115
Q

skin fold testing is measured in ?

A

percentage

116
Q

body mass index is in a ?

A

normative table

117
Q

bioelectrical impedance analysis is in a ?

A

normative table

118
Q

skinfold testing is in a ?

A

Jackson polock nomogram

119
Q

how can validity be affected on body mass index?

A

human error

120
Q

how can validity be affected on bioelectrical impedance analysis?

A

exercise 12 hours prior to test
drink or eat 4 hours of test
drink caffeine prior to test

121
Q

how can validity be affected on skin fold testing?

A

measure correct area

122
Q

how can reliability be affected on body mass index?

A

same method should be the same each time

123
Q

how can reliability be affected on bioelectrical impedance analysis?

A

same method should be performed

124
Q

how can reliability be affected on skin fold testing?

A

reliability of skinfold measurement can very from tester to tester depending on their skill and experience

125
Q

what are the advantages and disadvantages for body mass index

A

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

126
Q

what are the advantages and disadvantages for bioelectrical impedance analysis?

A

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

127
Q

what are the advantages and disadvantages for skinfold testing ?

A

advantage’s- minimal equipment required
simple to set up and conduct
disadvantages- specialised equipment required
assistance required to administer the test

128
Q

what are the 4 fitness tests?

A

forestry step test,35 metre sprint , illinois agility test,vertical jump

129
Q

the component of fitness it measures for forestry step test?

A

aerobic endurance

130
Q

the component of fitness it measures for 35 metre sprint test?

A

speed

131
Q

the component of fitness it measures for illinois agility test is?

A

agility and speed

132
Q

the component of fitness it measures for vertical jump is?

A

anaerobic power

133
Q

the method for forestry step test is?

A

warm up
stand directly facing the bench and start stepping in time with the beat of metronome
keep to the beat for 5 mins

134
Q

the method for 35 metre sprint test is?

A

best done on a running track on a nice day
3 people record the average time
sprint as fast as you can

135
Q

the method for illinois agility test is ?

A

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.

136
Q

the method for vertical jump?

A

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.

137
Q

forestry step test is measured in?

A

ml/kg minutes

138
Q

35 metre sprint test is measured in?

A

seconds

139
Q

illinois agility test is measured in?

A

seconds

140
Q

vertical jump test is measured in?

A

kgm/s

141
Q

forestry step test is in a ?

A

normative table

142
Q

35 metre sprint test is in a ?

A

normative table

143
Q

illinois agility test is in a ?

A

normative table

144
Q

vertical jump test is in a ?

A

Lewis nomogram

145
Q

how can validity be affected on forestry step test?

A

not keeping in time with beat,height of bench , technique and human error .

146
Q

how can validity be affected on 35 metre sprint test?

A

human error and fatigue

147
Q

how can validity be affected on illinois agility test?

A

wrong starting position and human error

148
Q

how can validity be affected on vertical jump?

A

incorrect technique and human error

149
Q

how can reliability be affected on forestry step test?

A

doing the test less than 3 times and not performing the method the same each time.

150
Q

how can reliability be affected on 35 metre sprint test?

A

doing it less than 3 times and not the same method each time

151
Q

how can reliability be affected on illinois agility test?

A

doing it once , not allowing the a rest and not the same method each time .

152
Q

how can reliability be affected on vertical jump?

A

doing it less than 3 times and not the same method each time .

153
Q

what are the advantage and disadvantages of forestry step test?

A

advantages-minimal equipment ,simple to set up,large numbers at once
disadvantages-assistance required to administer the test and can be boring

154
Q

what are the advantage and disadvantages of 35 metre sprint test?

A

advantages - minimal equipment ,simple to set up and large numbers at once
disadvantages - not suitable for old people and weather can affect it .

155
Q

what are the advantage and disadvantages of illinois agility test?

A

advantages – minimal cost in equipment , simple to set up , no special equipment
disadvantages-risk of slipping , can affect the record time

156
Q

what are the advantage and disadvantages of vertical jump ?

A

advantages-easy to set up , minimal cost ,no special equipment
disadvantages -plays a part in determine your score.

btec sport (2 decks)

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