Y10 Component 1 Flashcards
Health
Health is not as simple as just being well. Health is a state of complete emotional/psychological/physical and social well-being, and not merely the absence of disease and infirmity.
Fitness
Fitness is the ability to meet the demands of an environment so far a sportsman, it means being in the right emotional/psychological and physical shape to be able to do what your sport requires of you
Exercise
Exercise is an activity that needs physical effort-often people think of exercise as activities you do to stay fit, however, activities such as walking or cycling to school are still forms of exercise as they require physical effort. Physical activity that maintains or improves health and fitness
Performance
Performance is the action or process of doing something, but the term is also used to describe how you do something or how well you do it
Sedentary
Sedentary is lacking in physical activity
Hypokinetic disease (low movement)
A disease caused by a lack of physical activity or sedentary lifestyle
Cardiovascular fitness
The ability to exercise your whole body for long periods of time
Muscular strength
The amount of force a muscle can exert against a resistance
Muscular Endurance
The ability to use voluntary muscles repeatedly without getting tired
Flexibility
The range of motion of your joints
Body composition
The percentage of body weight that is muscle, fat or bone
Agility
The ability to change position and control the body at speed
Balance
Being able to keep the body stable while at rest or on the move. There are two types of balance:
Static balance is keeping the body stable while stationary
Dynamic balance is maintaining a controlled, stable position while moving
Co-ordination
The ability to use two or more body parts together. The different types of co-ordination are:
Foot-eye
Chest-eye
Head-eye
Hand-eye
Power
The ability to undertake strength performances quickly. It can be written as a formula: Power = strength x speed
Reaction time
The time between a stimulus and a movement in response to it
Speed
The rate at which an individual can perform a movement or cover a distance
12 minute cooper run
Its for cardiovascular fitness can be used by long distance runners.
50 meter sided square and you running around 12 minutes straight and record distance you ran in meters
Harvard Step Test (6 seconds x 10) (150 steps in total)
Its for your cardiovascular fitness. Can be used for most sports
Step up on the bench once every 2 seconds for 5 minutes using a metronome. A minute after you finish check your pulse then do it after two and three minutes.
One-minute Sit-up test
Its for your muscular endurance. Can be used for most sports
Lie on the mat, your partner can hold your feet to the ground. Start each sit-up with your back on the floor and then your partner counts how many you’ve done in 1 minute
Sit and reach test
Its for your flexibility. Can be used for multiple sports e.g. Martial Arts
Place feet against box and straighten your legs fully. Reach forwards as far as possible and hold for 3 seconds. Measure in cm how far you reached.
Hand-grip test ( hand -grip dynamometer)
Its for your strength. Used in most sports like rugby
With your strongest hand, squeeze the grips together to measure your strength. Hold the grip for 3 seconds and get your partner to read the score.
One-minute press up test
Its for your muscular endurance. Used in most sports like football
Body must not touch the floor and complete as many press-ups as you can in 1 minute, with your partner counting.
30-meter sprint test
Its for your speed. Used in sports like 100 meter sprint and football
Mark 30 meters, from a standing start, sprint from the start line to the line. Your partner should record the time in seconds
Vertical jump/ Sargent jump test
Its for your power. Used in sports like basketball
Put chalk on your fingers and from a standing position raise your arm and touch as high up the wall as you can. Bend your knees and jump as high as possible touching the wall again at the highest point. Measure the distance between the marks on the wall this is your score.
Illinois agility test
Its for your agility. Used for sports like football wingers
10 metres long and in total you will run 60 metres. Starting lying on your front then sprinting and weaving in and out of the cones. The time taken, measured in seconds, is your agility rating.
BMI
Body mass index is a value derived from the mass and height of a person. BMI = kg/m2 where kg is a person’s weight in kilograms and m2 is their height in metres squared.
Principles of training (SPIF)
Specificity, progressive overload, individual needs and FITT (frequency, intensity, time and type)
Specificity
Matching training to the requirements of an activity. (The particular requirements of an activity).
Progressive Overload
Working at a higher range of intensity than the minimum threshold of training.
Individual needs
Matching to the requirements of an individual
FITT
The FITT principle enables you to plan an exercise programme to get the most out of it as safely as possible. Frequency (how often) Intensity (how hard) Time (how long) Type (method)
Rest and recovery
The human body reacts to a hard training session by increasing its ability to cope with future punishing training sessions
Overtraining
Ovrtraining happen when you train beyond your body’s ability to recover
Reversibility
Reversibility means gradually losing fitness instead of progressing or remaining at the current level
SMART
Specific - Measurable - Achievable - Realistic - Timebound
Aerobic training
Training that uses oxygen to fuel your muscles
Anaerobic training
Training that doesnt use oxygen to fuel your muscles
Karvonen formula
Subtract your age from 220 - 50 = 170bpm per minute
HRR = 170 - 65 = 105bpm
(105 x 70%) + 65 = 73.5 + 65 = 138.5bpm
Maximum heart rate
MHR = 220 - the person age
Resting heart rate
The number of times your beats each minute when you’re not active
Heart rate recovery
The decrease in heart rate that occurs one minute after maximum exercise
Continuous training
Working the whole/entire body for a long period of time
Interval training
Physical training involving alternating stages of high and low-intensity activity
Plyometrics training
Exercises where muscles use maximum force in short intervals of time
Weight training
Involves shifting weight to increase the strength of the muscle using a programme of exercises
Fartlek training
A method of training for runners where the terrain and speed are constantly changing
Circuit training
A series of exercises completed for a certain amount of time/reps, after one another
SMART goals
Specific,Measurable,Achievable,Realistic,Time-bound
SMART goal setting is used in sport, work, and leisure. It helps people achieve their end goals
PAR-Q
The Physical,Activity,Readiness,Questionare is designed to identify the small amount of adults for whom physical activitymay not be appropiate
3 stages of a warm up
Cardiovascular, stretching, skill based practices
Cool down
Cooling down after exercise or sport gradually lowers your body temperature, heart rate and breathing rate . This helps to slowly return your body to its resting state.
Stoke volume
The volume of blood pumped out of the heart with every beat
Maximum cardiac output
The maximum amount of blood pumped from the heart every minute and can be calculated by multiplying heart rate by stroke volume
Muscle hypertrophy
An increase and growth of muscle cells through exercise
Coronary heart disease
Coronary arteries supply blood to the heart muscle. Caused by the build up of plaque causing a block in the arteries. If a coronary artery is blocked, the blood supply to part of heart muscle is cutt off. That part of the heart cannot continue to contract, causing a heart attack
Alveoli
Any of the many tiny air sacs of the lungs which allow for rapid gaseous exchange
Diaphragm
Contracts, pulling downwards to increase the volume of the chest. Pressure inside the chest is lowered and air is sucked into the lungs
RICE
Rest,Ice,Compression,Elevation. The goal is to bring pain and swelling under control as quickly as possible
Overuse injury
Sustained from repeated action
Acute injury
A sudden injury that is usually associated with a traumatic event
Concussion
An injury normally caused by a blow to the head and can happen in many sports
Fractures
A broken or a cracked bone that can occur from a blow. Types of fractures could be: inclosed, compound, simple and stress fractures
Dislocations
When a bone at a joint is forced out of its normal position
Torn cartilage
Cartilage is a firm elastic substance which lines adjoining bones. It absorbs the impact on the bones while reducing the friction during sports. (Wear and tear from long-term overuse)
Strains
A twist, pull or tear of a muscle or a tendon
Sprains
A damaged/injured ligament
Abrasions
Caused by friction of the skin against a rough surface
Soft tissue injury
Movement past the range can tear or pull tendons and ligaments where two or more bones meet
Tennis and golfer’s elbow
A condition that causes pain where the tendons of your forearm muscles attach to the bony bump on the inside of your elbow. The pain might spread into your forearm and wrist. Tennis elbow is similar which occurs on the outside of the elbow
Blood doping
Improves your VO2 max (aerobic capacity)
Increase endurance
Boosts the number of red blood cells in the bloodstream
Anabolic steroids
Increases strength
Enhances performance in sport
Increased risk of muscle injury
Beta blockers
Reduces heart rate
Increases steadiness and precision
-Causes Tiredness
Diuretics
- The elimination of fluid in the body
- Lose weight
- Dehydration
Narcotics analgesics
- Gives relief from painful injuries
- Loss of concentration and balance and co-ordination
Peptide hormones
Assists in recovery from injury and training session
Increase muscle growth
Increase the number of red blood cells, allowing the body to carry extra oxygen and dispense waste product and lactic acid
Growth hormones
Increase muscle development
Stimulants
Increase alertness think more quickly by stimulating the central nervous system
Effects of lactic acidon muscles
Overcome tiredness off set the insomnia addiction
Cartilage
A firm, connective tissue
Ossification
The process of development from cartilage to bone
Somatotype
Body shape or type
Glycogen
The complex carbohydrates – starches – are stored in the body as glycogen and converted into glucose when the body needs more energy. Carbohydrate loading is a technique used to increase the stores of glycogen in the muscles before an endurance event.
Rotation
Movement around a single axis or pivot joint
Tendon
Non-elastic fibres that attach muscle to bone, and help to move them. Tendons let you apply power and movement. Tendons grow in strength the more you use them
Ligament
Elastic fibres that join one bone to another, usually to hold things together and keep them stable. They keep your skeleton supported whilst allowing movement
Flexion
Increasing the angle at a joint
Extension
Moving towards the midline of the body
Dorsi-flexion
Movement of the foot downward towards the sole
Plantar-flexion
Backward flexion of the foot
Adduction
Decreasing the angle at a joint
Abduction
Moving away from the midline of the body
Circumduction
Moving in a circular or conical shape
Voluntary muscles
Muscle movement under conscious control
The muscles that help you walk, talk, pick up things, run, jump and do all the basic or complex movements you do everyday. You control how you use them
Involuntary muscles
Muscle movement not under conscious control
Movement of substances inside the body, favoring possible passageways or the exclusion of contents. This happens without you needing to do anything
Cardiac muscle
Works to keep your heart pumping through involuntary movements
Vascular
The process that increases blood flow to active areas during exercise, by diverting blood away from inactive areas
Antagonistic pair
Muscles that work together to create movement
Muscle fibres
Consists of a single muscle cell. They help to control the physical forces within the body. When grouped together, they can facilitate organized movement of your limbs and tissues
Type I
Slow twitch muscle fibres; suited to low intensity work, e.g. marathon running, as they can be used for a long period without fatiguing
Type IIa
Fast twitch muscle fibres used in anaerobic work; can be improved through endurance training to increase their resistance to fatigue
Type IIx
Fast twitch muscle fibres used in anaerobic work and can generate much greater force than other fibre types, but fatigue quickly
Myoglobin
A red pigment that transports oxygen to the muscles
Functions of the skeleton
Protection of vital organs Muscle attachment Joints for movement Storing calcium and phosphorus Red and white blood cell production
Joint
A place where two or more bones meet. They are important for movement and rotation.
Pivot Joint
They allow bones to rotate. One bone shaped like a cylinder rotates inside another bone or ligament that makes a ring round it. You have three pivot joints in your body: in your wrist, elbow and neck
Hinge joint
Allows only backward and forward motion. There are 3 hinge joints: the knee, elbow and ankle. E.g. squat, bicep curl, turning foot inwards
Ball and socket joint
The rounded head of a long bone fits into a cup-shaped hole. E.g. hip, shoulder capable of variety and range of movement
Condyloid joint
The ball rests against the end of a bone, rather than inside socket allowing circular motion. E.g. wrist
