Unit 3- Physical Training Flashcards
Name the health related components of fitness
Cardiovascular fitness, muscular endurance, muscular strength, flexibility, body composition
What is cardiovascular fitness
Ability to work entire body for a long time without a tiring
What is muscular endurance
The ability to work voluntary muscles repeatedly without tiring
What is muscular strength
Amount of force a muscle can exert to overcome a resistance
What is flexibility
The range of movement possible at a joint
What is body composition
The percent of body that is muscle, fat and bone
What are the 6 skill related components of fitness
Agility, balance, coordination, power, reaction time , speed
What is agility
The ability to change direction at speed whilst under control
What is balance
Ability to retain the body’s centre of mass above the base of support
What is coordination
Ability to move 2 or more body parts together
What is reaction time
Amount of time taken to respond to a stimulus
What is speed
Rate at which your body can perform an action or movement
What is the test for agility and how do you do it
Illinois agility run
Mark our course to exact measurements, participants starts face down in lying position, time from start to finish
What is the test for balance and how do you do it
Standing stalk test
Places one foot in the air, hand on hips, timer starts when participant raises their heal off the ground
What is the test for coordination and how do you do it
Alternate wall toss
Throws ball with one hand and catches it with the other hand and repeat, count number of successful catch in 30 seconds
What is the test for power and how do you do it
Vertical jump test
Stand sideways against wall and measure height with arms upwards, jump as high as you can and marks wall at peak of jump
What is the test for reaction time and how do you do it
Ruler drop test
Hold 30cm ruler above open hand, drop ruler, participent catch it, score taken from where finger lands
What is the test for speed and how do you do it
30m sprint
Mark out 30m track , participant takes rolling start so they are running at full speed as they hit start line
What is the test for cardiovascular fitness and how do you do it
12 min cooper run
Run as far as you can in 12 mins
What is the test for muscular endurance and how do you do it
1 minute press up / sit ups
Do as many press ups in 1 minute, record how many successful ones you do
Do the same for sit ups
What is the test for muscular strength and how do you do it
Hand grip dynamometer
Grip with dominant hand, apply maximum force, repeat 3 times and use best score
What is the test for flexibility and how do you do it
Sit and reach
Sit straight legged against a wall and reach forward
What is blood doping
Inject blood into body so increased red blood cells
Impact of blood doping on performance
More oxygen to muscles so more energy
More energy means working aerobically for longer
Means they can delay fatigue
Means they can work harder for longer
Means they can go at faster pace for longer
Therefore a new pb or finishing high in race
