unit 1 Flashcards
what are the 6 physical components of fitness?
body composition aerobic endurance muscular endurance flexibility speed muscular strength
aerobic endurance
the ability of the cardio respiratory system to work efficiently for long time.
speed
distance divided by time taken, measured in m/s. the faster an athlete runs over a given distance, the greater the speed.
strength
maximum force (in kg or N) that can be generated by a muscle or muscle group,
flexibility
adequate its range of motion in all joints of the body, being able to move a joint fluidly through its complete range of movement
muscular endurance
ability of muscles to work efficiently, where muscle can continue contracting over a period of time
body composition
ratio of fat mass to fat-free mass in the body
what are the 5 skill components of fitness?
agility balance coordination power reaction time
agility
ability of a sports performer to quickly and precisely, move or change direction without loosing balance or time
balance
ability to maintain centre of mass over a base of support
coordination
smooth flow of movement needed to perform a motor task accurately and efficiently
power
strength+speed expressed. a strong movement performed quickly
reaction time
time taken for a sports performer to respond to a stimulus and the initiation of their response
what are the 3 types of speed?
accelerative speed (sprints up to 30m), pure speed (sprints up to 60m), speed endurance (sprints with short recovery period in-between)
what are the basic principles of training?
frequency
intensity
time
type
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.
intensity
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.
time
How long each training session must last in order to be of any benefit.
As the athlete becomes fitter, this may increase.
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.
what are the additional principles of training?
Progressive Overload Specificity Individual needs/differences Adaptation Reversibility
progressive overload
Progressive Overload means gradually increasing the amount of overload so as to gain fitness without the risk of injury
specificity
Specificity means matching training to the requirements of an activity
individual needs
Matching training to the requirements of an individual.
When planning your personal exercise programme, individual needs to be taken into account
adaptation
This happens during your recovery from training. Your body builds itself bigger and better to be able to cope with training loads. Your body adapts to training.
The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure
reversibility
Your fitness level changes all the time and will go down if you stop training or get injured and therefore you will ‘lose fitness’.
variation
The Variation Principle suggests that minor changes in training regimens yield more consistent gains in sport performance
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 4 types of training which develop aerobic endurance
continuous
fartlek
interval
circuit
advantages of continuous training
no equipment needed, easy to organise and carry out, can be sport specific
disadvantages of continuous training
can become boring, risk of injury if running on a hard surface, only develops aerobic not anaerobic
advantages of fartlek training
can be sport specific, easy to organise and carry out, can control intensity, adds variety to training
disadvantages of fartlek training
need to monitor intensity to make sure performer keeps up intensity, performer needs good self discipline
advantages of interval training
easy to measure progress and improvement, can mix anaerobic and aerobic, easy to see when an athlete isn’t trying, easy to organise and carry out
disadvantages of interval training
can become boring,, difficult for long periods, requires a certain level of fitness
advantages of circuit training
develops strength and endurance, appropriate for most sports, can be adjusted, exercises are simple enough to feel a sense of achievement when completed, wide range of exercises to select from to maintain an athletes enthusiasm
disadvantages of circuit training
many exercises require equipment, space required, can only be conducted where appropriate facilities/equipment are available,may require health and safety monitoring
FITT principle can be applied to continuous training by….
running more per week, running faster, run for longer each time, change activity (swimming or cycling)
FITT principle can be applied to fartlek training by….
shorter rest with longer sprints, go around twice or more, do it for longer and increase per week, vary amount of each speed or change the gradient
FITT principle can be applied to interval training by….
do the activity more per week, make it faster with shorter rests, make it last longer, longer sprint with shorter rest or change activity (swimming or cycling)
FITT principle can be applied to circuit training by….
doing it more times per week, do more reps of each activity in the time given, each activity for longer, change the exercises in the circuit
how can intensity be measured during exercise?
borg scale (rpe) and bmp
what is heart rate measured in?
beats per minute
how do you caculate HR max?
220 minus your age
how do you calculate an individuals aerobic training zone?
find 60% and 85% of your HR max
what benefits do athletes get from training in their aerobic training zone?
develops cardiovascular fitness
explain how the Borg scale works?
athlete selects a number between 6-20 based on the intensity they think they’re working at. 6 being very very light and 20 being very very hard
what can the Borg scale also be known as?
RPE
Disadvantages of the borg scale?
can be subjective and need experience for accurate ratings
how can you calculate HR by using the borg/RPE scale?
RPE x 10
what types of training would have a high intensity? low intensity?
circuit has a high intensity and continuous training is low intensity
what are the three types of flexibility training?
static stretching
ballistic stretching
proprioceptive neuromuscular facilitation stretching
what is static stretching?
helps reduce the injury and muscle soreness.
can be done 2 ways.
what are the two types of static stretching?
active stretching= independently stretching yourself
passive stretching= getting help from another person or object with stretching.
which sports performers require a high level of flexibility?
most sports require good level of flexibiliy gymnasts athletes dancers skaters
what are the advantages of static stretching?
safest form 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 within the bodies natural range of nation.
not physically exerting so it cant always be beneficial as a warm up.
not effective for certain muscle
what is ballistic stretching?
force of limb movement to stretch beyond normal range of movement. usually fast and jerky. Normally in a warm up
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
what are the benefits of advantages of ballistic stretching?
can be made sport specific
allows muscle to be stretched beyond normal range
what are the disadvantages of ballistic stretching?
can cause injury
not effective way to stretch certain muscle groups
often performed incorrectly
what if PNF training/
advanced form of passive stretching which is often in rehabilitation programmes. A partner applies pressure for 6-10 seconds, muscle is relaxed and then pushhed again but further than before.
PNF training sport activities examples?
gymnastics tennis squash dancing skating athletics
what are the advantages of PNF stretching?
increase flexibility+range of movement
used as rehabilitation
what are the disadvantages of PNF stretching?
must be carried out by a specialist
risk of over-stretching
what is a plyometric training?
used to develop sport specific skills and explosive power, speed and strength
lots of explosive movements
increase intensity by increasing repitions
which sports performers would benefit from plyometric training?
volleyball netball high jump long jump useful for sports when you need maximal force when muscle contracts eccentrically (lengthens) and then contracts concentrically (shortens)
advantages of plyometric training?
can be adapted to suit many sports
can improve muscular speed and power
disadvantages of plyometric training?
can cause injury
not suitable for all athletes
must be performed on a suitable surface.
what are the two types of training to develop strength, muscular endurance and power?
circuit training
weight training
how would you test muscular strength?
grip dynamometer
how would you test flexibility?
sit and reach
how do you test aerobic endurance?
multistage fitness test and forestry step
how do you test muscular endurance?
1 minute press up test and 1 minute sit up test
how do you test body composition?
BIA, BMI and skinfold test
how does the grip dynamometer work?
adjust the hand grip, stand with your arm straight by your side holding the dynamometer and squeeze for 5 seconds
how does the sit and reach test work?
short warm up, sit with heels placed against edge of box, one hand on top of the other, reach forward and hold for 3 seconds
how does the multistage fitness test work?
warm up, on the third beep run to the opposite line 20m away, you must reach the other line before the beep, 3 chances to miss a beep but beeps get closer together
how does the 1 minute press up test work?
hands shoulder width apart, feet straight out behind you, lower your body then press up so arms are fully extended then repeat for a minute.
how does the 1 minute sit up test work?
lie on the mat with knees bent, sit up at a 90 degree angle, partner may stand on your feet if you wish
what is the grip dynamometer measured in?
kg/w
what is the sit and reach test measured in?
cm
what is the multistage fitness test measured in?
ml/kg/min
what is the 1 minute press up test measured in?
reps
what is the 1 minute sit up test measured in?
reps
how are the results for the grip dynamometer interpreted?
normative table
how are the results of the sit and reach test interpreted?
normative table
how are the results of the multistage fitness test interpreted?
normative table
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
