Unit one Flashcards
What is Aerobic endurance?
The ability of the cardio respiratory system to work efficiently, supplying nutrients and oxygen to working muscles during sustained to physical activity.
What is Speed?
Distance divided by the time taken. Speed is measured in meters per second (m/s). The faster an athlete runs over a given distance the greater their speed.
What is Strength?
The maximum force (in kg or N) that can be generated by a muscle or muscle group.
What is Flexibility?
Having 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 Muscular endurance?
The ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
What is Body composition?
The relative ratio of fat mass to fat free mass (vital organs, muscle, bone) in the body.
What is Agility?
The ability of a sports performer to quickly and precisely move or change direction without losing balance or time.
What is Balance?
The ability to maintain centre of mass over a base of support.
What is coordination?
The smooth flow of movement needed to perform a motor task efficiently`and accurately.
What is Power?
The product of strength and speed expressed as the work done in a unit of time. A strong movement performed quickly.
What is reaction time?
The time taken for a sports performer to respond to a stimulus and the intonation of their response.
What is Physical?
Muscular strength Aerobic endurance Speed Muscular endurance Composition Flexibility
What is Skill?
Balance Coordination Agility Reaction time Power
3 types of Speed?
Accerlerative speed (first 30 meters) Pure speed (60 meter sprints) Speed endurance (Sprints with short recovery time)
2 types of Balance?
Static - Headstand
Dynamic - Cartwheel
How can intensity be measured?
Echelle de borg
What is heart rate measured in?
BPM (beats per minute)
How do you calculate heart rate max?
220 - age = heart rate max
How do you calculate an individuals aerobic training zone?
60% - 85% of heart rate max = training zone
What benefits do athletes get from training in their aerobic training zone?
They will improve their certain phisics like components
Explain how the Borg scale works?
Range of 6-20 to show the different levels intensity athletes are working at
Disadvantages of the Borg scale?
Athletes may exaggerate there level of intensity and may not be precise
What is the Borg scale also known as?
RPE
How can you calculate HR by using the Borg/RPE scale?
RPE x 10
What types of training would have high intensity? Low intensity?
High = circuit, fartlec
Low = continuous, interval
What is Frequency? (FITT)
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 Intensity? (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 may increase.
What is Time? (FITT)
How long each training session must last in order to be of any benefit. As the athlete becomes fitter, this may increase
What is Type? (FITT)
Means the methods of training chosen to achieve a persons particular goal. Athletes may wish to pursue different types of training
What are Additional Principles? (FITT)
Progressive overload Specificity Individual needs Adaptation Reversibility
What are the basic Principles? (FITT)
Frequency
Intensity
Time
Type
What is Progressive overload? (FITT)
Means gradually increase the amount of overload so as to gain fitness without the risk of injury. For example, performing 2 more reps then your card could ask for each time.
What is specificity? (FITT)
Means matching training to the requirements of an activity. Every sport has its own special needs. for example divers and long distance runners will train differently
What are the methods of training?
Continuous
Fartlek
Interval
Circuit
What are the advantages and disadvantages of continuous training?
Advantages - No equipment needed, very cheap and easy to organise.
Disadvantages - Risk of injury on certain terrain, long distance can be mountainous.
What are the advantages and disadvantages of Fartlek training?
Advantages - Can be sport specific, easy to organise and carry out, adds variety to training.
Disadvantages - Need to monitor training.
What are the advantages and disadvantages of Interval training?
Advantages - Easy to organise, can measure progress and improvement.
Disadvantages - Can become boring, requires a certain level of fitness.
What are the advantages and disadvantages of Circuit training?
Advantages - Develop strength and endurance, can be adjusted to suit age, fitness and health.
Disadvantages - Many exercises require equipment, requires a certain amount of health and safety.
What component of physical/skill related fitness links to continuous training?
Stamina, aerobic endurance.
What component of physical/skill related fitness links to Fartlek training?
Speed, aerobic endurance, power.
What component of physical/skill related fitness links to Interval training?
Aerobic, anaerobic endurance.
What component of physical/skill related fitness links to Circuit training
All of the components of fitness can be linked.
How can the FITT principles be applied to Continuous training?
You can vary your training by swimming, cycling and running sprints.
How can the FITT principles be applied to Fartlek training?
You can improve intensity by increasing the distance of the run.
How can the FITT principles be applied to Interval training?
You can decrease the time of the rest period and increase working time.
How can the FITT principles be applied to Circuit training?
You can use type to vary your circuits to improve your training.
Different types of stretching?
Static
Ballistic
Proprioceptive neuromuscular facilitation
What is static stretching?
A stretch which helps reduce the risk of injury and muscle soreness
active stretching = performed individually using your own internal force to stretch and lengthen muscle
passive stretching = can use a person or object to help
What are the two types of static stretching?
Active and passive
Which sports performers require a high level of flexibility?
Gymnastics, Hurdling, Athletics, Badminton, Tennis, Squash
What are the advantages and disadvantages of static stretching?
Low risk of injury, easy to carry out, everyone can do it
Only stretch to body’s range of motion, not always beneficial, carry out as part of an activity
What is ballistic stretching?
A stretch which uses the force of movement to stretch muscles beyond their normal range of movement
What are the advantages and disadvantages of ballistic stretching?
Can be made sport specific, allows muscles to be stretched beyond normal range of movement.
Can cause injury, must be undertaken with caution, not effective way to stretch certain muscle groups
What is proprioceptive neuromuscular facilitation (PNF)?
A stretch which is an advanced form of passive stretching, using a partner or object to provide resistance, used to develop flexibility mobility and strength with a partner pushing for 10 seconds
What are the advantages and disadvantages of PNF?
Can increase flexibility and and range of movement, can be used as part of a rehabilitation program.
Must be carried out by a specialist, risk of over stretching
What is plyometric training?
A training which is used to develop sport specific skills and explosive power, speed and strength.
Plyometric training works by an athlete muscle lengthening and then immediately shortening.
(Eccentric contraction - muscle lengthens)
Concentric contraction - muscle shortens
What components of fitness does plyometric training develop?
Explosive power, speed and strength.
Who would use plyometric training?
Sprinters Hurdles Net ball players Volleyball players Basketball players
What are the advantages and disadvantages of plyometric training?
Can adapt to many sports, can improve muscular strength and power
Not suitable for younger athletes must be performed on a suitable surface.
What two types of training develop strength, muscular endurance and power?
Circuit training and weight training
What is circuit training?
A training where it develops aerobic endurance, muscular endurance, strength and power, can be adapted to which stations you have, you should never to the same muscle more than once
What are advantages and disadvantages of circuit training?
Can be adapted to suite sport, can be adapted to fitness, can carry out with little equipment
Sometimes specialised equipment is needed, needs time to plan and set up
What does the word rep mean?
The amount of times you lift a certain weight
What does the word set mean?
The amount of reps you do in a given time
How would a performer develop strength using weights?
Doing a low amount of reps with high weight
How would a performer develop muscular endurance?
Doing a lot of reps with low weight
What is elastic strength and how could a sports performer develop their maximum endurance?
Elastic strength is a type of training with speed endurance and maximum strength, to improve endurance high amount of reps, to improve strength lower reps and higher weights
What is maximum strength and how can a sports performer develop it?
It’s is the maximum weight a performer can do with one Rep and can be improved with doing a high weight and not many reps
Method for forestry step test?
Warm up, stand directly facing the bench, keep to the beat for 5 mins then check pulse
Method for 35m sprint test?
Best performed on a running track on a dry day, 3 people should time one person
Method for Illinois agility test?
Lie face down with elbows fixed, palms down flat, head inline with the start then complete the course without touching the cones
Method for vertical jump?
Stand with dominant side, stand with hands stretched jump and touch the marker
Units for forestry step test?
Ml/kg/mins
Units for 35m sprint test?
Seconds
Units for Illinois agility test?
Seconds
Units for vertical jump?
Kg/m/s
How do we intemperate results for forestry step test, 35m sprint test and Illinois agility test?
Normative table
How do we interpret results for vertical jump?
Lewis monogram
How can validity and reliability be effected in the forestry step test?
Not keeping in time with beat, height of bench.
Doing less then three times, motivation.
How can validity and reliability be effected in the 35m sprint test?
Human error, fatigue.
Doing less then 3 times, not performing same level each time.
How can validity and reliability be effected in the Illinois agility test?
Human error, distance measured, wrong position.
Test 3 times, not allowing rests.
How can validity and reliability be effected in the vertical jump?
Incorrect technique, human error.
Not performing 3 times or same method.
Advantages and disadvantages of forestry step test?
Minimal equipment required, simple to set up, large numbers.
Boring, need metronome tape
Advantages and disadvantages of 35m sprint?
Simple equipment, large numbers can participate.
Assistance for administration, not suitable for elderly.
Advantages and disadvantages of Illinois agility test?
Minimal cost, simple set up.
Risks of slipping, inconsistent recording
Advantages and disadvantages of vertical jump?
Minimal cost simple to set up.
Technique plays a part.
Test for Muscular strength?
Use the grip dynamo meter
Test for Flexibility?
Sit and reach test
Aerobic endurance?
Multi stage fitness test
Muscular endurance?
1 min sit up test
Muscular endurance?
1 min press up test
Grip dynamo meter method?
Adjust the grip size, adjust dial to 0, hold parallel to body and squeeze for 5 seconds.
Sit and reach test method?
Remove shoes, put feet against box, stretch forward one hand on top of the other.
Multistage fitness test method?
Warm up, line 20 m apart, must reach on the bleep, bleeps get shorter.
1 minute sit up test method?
Lie on the mat with knees bent and feet flat and raise down and up to a 90 degree angle.
1 minute press up test method?
Position on a mat with hands shoulder width apart and arms extended bend elbows 90 degrees.
Grip dynamo meter units?
Kgw
Sit and reach units
Cm (centimetres)
Multistage fitness test units?
M/Kg/min
1 min press up test units?
Reps
1 min sit up test units?
Reps
Grip dynamo meter Validity and reliability?
Wrong technique, human error and not adjusting hand grip.
less then 3 times.
Sit and reach test validity and realability?
Wrong technique wearing shoes.
Doing it less then three times, not performing same method.
Multistage fitness test validity and realability?
Not measuring 20 meters, not running to the line on time.
Doing test less then three times, mistrusting some of the data.
1 minute press up test validity and realability?
Wrong technique, human error.
Not performing same amount each time, must be done more then 3 times.
1 minute sit up test validity and realability?
Wrong technique, human error.
Doing test less then three times, not performing the same method each time.
How to interpenetrate results?
Using a normative table
