Unit 1 Flashcards
What are the physical components of fitness?
Muscular endurance Aerobic endurance Muscular strength Flexibility Speed Body composition
What are the skill components of fitness?
Reaction time Balance Anaerobic power Co-ordination Agility
What is muscular endurance?
The ability of the muscular system to work efficiently, where a muscular system can continue contracting over a period of time against a light to moderate fixed resistance load.
What is aerobic endurance?
The ability of the cardiorespiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained physical activity.
What is muscular strength?
The maximum force (in kg or N) that can be generated by a muscle or muscle group.
What is flexibility?
Having and adequate range of motion in all joints of the body; the ability to move a joint fluently through a complete range of movement.
What is speed?
Distance divided by time taken. speed is measured in metres per second. The faster an athlete runs over a given distance, the greater their speed.
What are the three types of speed?
Accelerative speed - The first 30 metres
Pure speed - 60 metre sprints
Speed endurance - Sprints with short recovery time
What is body composition?
The relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.
What is balance?
The ability to maintain a centre of mass over a base of support.
What are the two types of balance?
Static (headstand)
Dynamic (cartwheel)
What is anaerobic power?
The product of strength and speed expressed as the work done in a unit of time. A strong movement performed quickly.
What is co-ordination?
The smooth flow of movement needed to perform a motor task efficiently and accurately.
What is reaction time?
The time taken for a sports performer to respond to a stimulus and the initiation of their response.
What is agility?
The ability of a sports performer to quickly and precisely move or change direction without using balance or time.
What are the basic principles of training?
Frequency
Intensity
Time
Type
What does frequency mean in FITT?
How often an athlete trains over a period of time. As the athlete becomes fitter, this may increase.
What does intensity mean in FITT?
How hard someone trains. Whatever the type of training, it must be carried out at a worthwhile level of intensity. As the athlete becomes fitter this will increase.
What does time mean in FITT?
How long each training session must last in order to be any benefit. As the athlete becomes fitter, this may increase.
What does type mean in FITT?
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 improve this.
What are the additional principles of training?
Progressive overload Specificity Individual needs/differences Adaption Reversibility Variation Rest and recovery
What is progressive overload?
Gradually increasing the amount of overload to gain fitness without the risk of injury.
What is specificity?
Matching training to the requirements of activity.
What is individual needs and differences?
Matching training to the requirements of an individual.
What is adaption?
The process of the body getting accustomed to a particular exercise or training programme through repeated exposure.
What is reversibility?
Your fitness levels will drop if you stop training or get injured.
What is variation?
Minor changes in training regimens yield more consistent gains in sports performance.
What is rest and recovery?
Rest - the period of time allotted to recovery
Recovery - the time required to repair damage to the body caused by training or competition.
What are the four types of training that develop aerobic endurance?
Continuous training
Fartlek training
Interval training
Circuit training
What are the advantages of continuous training?
No equipment needed
Easy to organise and carry out
It can be sport specific
Develops aerobic endurance
What are the disadvantages of continuous training?
Can be boring
Risk of injury if running on a hard surface
Only develops aerobic endurance and not anaerobic
What are the advantages of fartlek training?
Can be made sport specific
Easy to organise and carry out
Performer can control the intensity of the training
Adds variety to training
What are the disadvantages of fartlek training?
Need to monitor training intensity
Performer needs good self discipline
What are the advantages of interval training?
Easy to measure progress
You can mix aerobic and anaerobic exercise
Its easy to see when an athlete isn’t trying
Easy to organise and carry out
What are the disadvantages of interval training?
Can become boring
Difficult to do for long periods
Requires a certain level of fitness to work at high intensity
What are the advantages of circuit training?
Develops strength and endurance
Appropriate form of training for most sports
Can be adjusted to age, fitness and health of the athlete
Exercises are simple enough that each athlete will feel a sense of achievement
A wide range of exercises to maintain thee athletes enthusiasm
What are the disadvantages of circuit training?
Many exercises require specialised equipment
Lots of space required to set up the circuit
Can only be conducted in appropriate facilities
Additional equipment requires appropriate health and safety monitoring
What component of physical/skill related fitness does continuous training link to?
Aerobic endurance
What component of physical/skill related fitness does fartlek training link to?
Aerobic endurance
Speed
Power
What component of physical/skill related fitness does interval training link to?
Speed
Aerobic endurance
What component of physical/skill related fitness does circuit training link to?
All of them
How can the FITT principle be applied to continuous training?
F - Train more often
I - Increase the speed
T- Train for longer
T - Go cycling or swimming instead of running
How can the FITT principle be applied to fartlek training?
F - Train more often
I - Increase the length of the sprints
T - Do more laps
T - Go cycling or swimming instead of running
How can the FITT principle be applied to interval training?
F - Train more often
I - Increase the length of the sprints
T - Train for longer
T - Go cycling or swimming instead of running
How can the FITT principle be applied to circuit training?
F - Train more often
I - Increase the time on each station
T - Do more laps
T - Change the exercises in the circuit
How can intensity be measured during exercise?
Heart Rate or the Borg scale
What is heart rate measured in?
Beats per minute
How do you calculate the heart rate max?
220 - age
How do you calculate an individuals aerobic training zone?
0.6 x Heart rate max to 0.85 x Heart rate max
What benefits do athletes get from training in their aerobic training zone?
Improves cardiovascular fitness
Explain how the Borg scale works.
A rating from 6 - 20, 6 being very very light and 20 being very very hard
What can the Borg scale also be known as?
Rating of perceived exertion (RPE)
What are the disadvantages of using the Borg scale?
You need to be experienced to use it and it is just someone’s opinion
How can you calculate HR by using the Borg/RPE scale?
RPE x 10 = HR
What types of training would have a high intensity? Low intensity?
High - Interval, Circuit
Low - Continuous
What are the three types of flexibility training?
Static
Ballistic
Proprioceptive Neuromuscular Facilitation
What is static stretching?
A type of stretch that helps prevent injury and muscle soreness.
Active stretching is performed independently
Passive stretching requires help from another person or object.
What sports performers use static stretching?
Most sports require a good level of flexibility.
Gymnastics
Hurdling
Tennis
What are the advantages of static stretching?
It is the safest form of stretching
Its easy to carry out
Can be done at any level of fitness
What are the disadvantages of static stretching?
It can only stretch within the body’s natural range of motion
It is not beneficial as part of a warm up
It is not an effective way to stretch certain muscle group
What is ballistic stretching?
A stretch that uses the force of movement to stretch muscles beyond their normal range of movement. Its fast and jerky so there is a risk of injury and it is usually included in a warm up
What sports performers use ballistic stretching?
Most sports require a good level of flexibility.
Gymnastics
Hurdling
Tennis
What are the advantages of ballistic stretching?
It can be made sport specific
It allows muscles to be stretched beyond their normal range
What are the disadvantages of ballistic stretching?
It can cause injury
It’s not an effective way to stretch certain muscle groups
It is often performed incorrectly
What is proprioceptive neuromuscular facilitation?
It is an advanced form of passive stretching. It is used to develop flexibility, mobility and strength and is often used in rehabilitation programmes. A partner helps the performer stretch muscles to their limit.
What sports performers use proprioceptive neuromuscular facilitation?
Most sports require a good level of flexibility.
Gymnastics
Hurdling
Tennis
What are the advantages of proprioceptive neuromuscular facilitation?
It can increase flexibility and range of movement
It can be used as part of a rehabilitation programme.
What are the disadvantages of proprioceptive neuromuscular facilitation?
It must be carried out by a specialist
There is a risk of over stretching
What is plyometric training?
It is sport specific skills, explosive, power speed and strength. explosive movements make muscles exert maximal force in a short period of time. It works by an athletes muscle lengthening and then immediately shortening.
What is eccentric contraction and concentric contraction?
eccentric - muscle lengthening
concentric - muscle shortening
What components of fitness does plyometric training develop?
Power
Speed
Strength
What sports performers would use plyometric training?
It is useful for sports where you need a maximal force when muscles contract
Sprinters
Hurdles
Netball
What are the advantages of plyometric training?
It can be adapted to many sports
It can improve speed and power
What are the disadvantages of plyometric training?
It can cause injury
It is not suitable for younger athletes
It must be performed on a suitable surface
What two types of training develop strength, muscular endurance and power?
Circuit
Free weights
What is circuit training?
A circuit can be adapted to improve strength, muscular endurance and power. they should be varied to work on different muscle groups to avoid fatigue and injury
What are the advantages of circuit training?
It can be adapted to suit any sport
It can be adapted to fit any fitness level
It keeps athletes motivated
What are the disadvantages of circuit training?
It needs specialised equipment
It needs a large enough space to set up
It requires time to plan and set up
What is weight training?
dumbbells and barbells
What does the word rep mean?
The number of times a weight is lifted
What does the word set mean?
The amount of reps
How would a sports performer develop strength using weights?
Large weights with less reps for maximum strength
How would a sports performer develop muscular endurance?
50% one rep max x 20
What is elastic strength and how could a sports performer develop their elastic strength?
75% one rep max x 12
What is maximum strength?
90% one rep max x 6
What are the advantages of free weights?
They can be adapted to suit different sports performers
Allows different types of strength to be developed
What are the disadvantages of free weights?
It requires specialist equipment
If incorrect technique is used it can cause injury
What are the different types of speed training?
Hollow sprints
Acceleration sprints
Interval training
What are hollow sprints?
A series of sprints followed by a ‘hollow’ period of walking or jogging
What sports performers use hollow sprints?
Footballers
Hockey players
Basketball players
What are acceleration sprints?
Speed is gradually increased from standing or rolling start, to jogging, to striding, to maximum sprint. It includes rest intervals of jogging or walking
What sports performers use acceleration sprints?
Footballers
Hockey players
Basketball players
What is interval training?
Work period followed by a rest period. For speed work intervals should shorter but at a higher intensity
What sports performers use interval training?
Sprint swimmers
Cyclists
Sprint runners
What are the advantages of speed training?
It can be adapted to suit different sports performers
It can be easily carried out with little or no equipment
What are the disadvantages of speed training?
You can push yourself too hard and get injured
It can become boring
How can you test muscular strength?
Grip Dynamometer
How can you test flexibility?
Sit and reach
How can you test aerobic endurance?
Forestry Step
Multistage Fitness Test
How can you test body composition?
BMI
BIA
Skin Fold Test
How can you test muscular endurance?
1 Minute Press Up Test
1 Minute Sit Up Test
How do you do the hand grip dynamometer?
Adjust hand grip size
Make sure pointer is at zero
Hold it parallel to body and squeeze for 5 seconds
How do you do the sit and reach?
Remove shoes
Sit with heels placed against the block keeping legs straight
Place one hand on top of the other and reach
How do you do the forestry step?
….
How do you do the multistage fitness test?
Warm up
Lines 20 metres apart
Run to line before the beep
Run to maximum exhaustion
How do you do the BMI?
Measure body weight in kg
Measure height in metres
Calculation = body weight / height x height
How do you do the BIA
Urinate 30 minutes prior to test Lie down and remove socks and shoes Place BIA electrodes on the right wrist, hand. ankle and foot Enter data into BIA Weak electrical impulse is sent through
How do you do the skin fold test?
Keep muscles relaxed Mark each skin fold site Hold skin fold between thumb and index finger Place skin fold calipers on site marked Read dial on calipers to nearest 0.5mm
How do you do the 1 minute press up test?
Position yourself on mat with arms shoulder width apart and fully extended
Lower your body until elbows are and 90 degrees
Repeat for a minute and count how many times you do it
How do you do the 1 minute sit up test?
Lie on mat with knees bent and feet flat on the floor
Raise yourself to a 90 degree position and go back to the floor
Repeat for a minute and count how many times
How do you do the 35 metre sprint test?
3 people time the sprint
Line up at the start line and sprint for 35 metres
Take an average time
How do you do the illinois agility test?
Lie face down with elbows flexed and placed by sides of your chest
Jump up and complete the course
If you hit a cone start again
How do you do the vertical jump test?
Stand with dominant side against the board, feet together and reach high
Measure the difference between standing and jump
What is the hand grip dynamometer measured in?
KgW
What is the sit and reach measured in?
cm
What is the forestry step measured in?
ml/kg/min
What is the multistage fitness test measured in?
ml/kg/min
What is the BMI measured in?
Kg/m squared
What is the BIA measured in?
%
What is the skin fold test measured in?
%
What is the 1 minute press up test measured in?
reps
What is the 1 minute sit up test measured in?
reps
What is the 35 metre sprint test measured in?
seconds
What is the illinois agility test measured in?
seconds
What is the vertical jump test measured in?
Kgm/s
How are the results of the hand grip dynamometer interpreted?
Normative table
How are the results of the sit and reach test interpreted?
Normative table
How are the results of the forestry step interpreted?
Normative table
How are the results of the multistage fitness test interpreted?
Normative table
How are the results of the BMI test interpreted?
Normative table
How are the results of the BIA test interpreted?
Normative table
How are the results of the skin fold test interpreted?
Jackson Pollock nomogram
How are the results of the 1 minute press up test interpreted?
Normative table
How are the results of the 1 minute sit up test interpreted?
Normative table
How are the results of the 35 metre sprint test interpreted?
Normative table
How are the results of the illinois agility test interpreted?
Normative table
How are the results of the vertical jump test interpreted?
Normative table
How can the validity of the hand grip dynamometer be affected?
Wrong technique
Human error
Not adjusting hand grip
How can the validity of the sit and reach test be affected?
Wrong technique
Human error
Wearing shoes
How can the validity of the forestry step test be affected?
Not in time with beat
Height of bench
Wrong technique
How can the validity of the multistage fitness test be affected?
Not 20 metres
Effort levels
Not running to line
How can the validity of the BMI test be affected?
Doesn’t take into account muscle mass
Human error
How can the validity of the BIA test be affected?
Exercise 12 hours prior
Drink or eat 4 hours prior
Drink caffine prior
How can the validity of the skin fold test be affected?
Wrong calibration of calipers
Wrong areas measured
How can the validity of the 1 minute press up test be affected?
Wrong technique
Human error
How can the validity of the 1 minute sit up test be affected?
Wrong technique
Human error
How can the validity of the 35 metre sprint test be affected?
Human error
Fatigue
How can the validity of the illinois agility test be affected?
Different technique
Human error
Start position
How can the validity of the vertical test be affected?
Human error
Incorrect technique
How can reliability be affected?
Doing it less than 3 times
Miscalculation
Wrong method
What are the advantages of the hand grip dynamometer?
Easy to complete
Large number can participate
What are the advantages of the sit and reach test?
Easy to complete
Large numbers can participate
What are the advantages of the forestry step test?
Minimal equipment
Large numbers can participate
Easy to set up
What are the advantages of the multi stage fitness test?
Minimal cost
Large numbers can participate
What are the advantages of the BMI test?
Simple calculations
What are the advantages of the BIA test?
Quick to perform
More accurate
What are the advantages of the skin fold test?
Minimal equipment required
Simple to set up and conduct
What are the advantages of the 1 minute press up test?
Minimal cost
Easy to complete
What are the advantages of the 1 minute sit up test?
Minimal cost
Easy to complete
What are the advantages of the 35 metre sprint test?
Minimal equipment
Large numbers can participate
What are the advantages of the illinois agility test?
Minimal cost
Simple to set up
No specialist equipment
What are the advantages of the vertical jump test?
Minimal cost
No specialist equipment
Simple to set up
What are the disadvantages of the hand grip dynamometer?
Not suitable for all populations
What are the disadvantages of the sit and reach test?
Not suitable for all populations
What are the disadvantages of the forestry step test?
Assistant needed
Tape needed
Boring
What are the disadvantages of the multistage fitness test?
Not suitable for all populations
