Year 10 AP1 Flashcards
What is body composition?
Health-related component of fitness
The % of body weight which is fat, muscle, & bone
What is muscular strength?
Health-related component of fitness
The amount of force a muscle can exert against a resistance
What is muscular endurance?
Health-related component of fitness
The ability to use voluntary muscles many times without getting tired
What is flexibility?
Health-related component of fitness
The range of movement at a joint
What is speed?
Skill-related component of fitness
The amount of time it takes to perform a particular action or cover a particular distance.
What is agility?
Skill-related component of fitness
The ability to change the position of the body quickly.
What is reaction time?
Skill-related component of fitness
The time it takes to react to a given stimulus
What is balance?
Skill-related component of fitness
The ability to retain the body’s centre of mass about the base support
What is coordination?
Skill-related component of fitness
The ability to use 2 or more body parts together
What is power?
Skill-related component of fitness
The ability to perform strength performances quickly
What are the 3 types of macro nutrients?
Carbohydrates, fats, & proteins
Why are carbohydrates important? What are the 2 different types of carbohydrates? Give examples.
Carbohydrates are stored in the muscles & liver as glycogen, which is quickly converted into glucose & used to provide energy needed to work & exercise.
Complex carbohydrates e.g. starch found in foods such as bananas & brown rice.
Simple carbohydrates e.g. sugars in their natural form found in fruits and veg
Why are fats important and what types of food include fats?
They provide energy with glycogen to help muscles work.
Bacon, cheese, oily fish, & nuts
Why are proteins important, when is the only time protein will be used as a source of energy, and what types of food include proteins?
Builds muscles and repairs damage.
During extended periods of exercise e.g. a marathon.
Meat, poultry, fish, etc.
What do the minerals calcium, iron, sodium, & potassium do?
Calcium - forms bones & teeth & strengthens bones
Iron - essential to blood, effects formation of red blood cells
Sodium - regulars body water & nerve functioning
Potassium - supports functioning of cells
What do vitamins A, B1, C, D, & E do & where are they found?
A - supports vision, found in milk, cheese, & carrots
B1 - supports release of carbohydrates, found in nuts & meat
C - supports healing, found in oranges & veg
D - supports healthy bones, found in yoghurt
E - supports growth, found in cereals & bread
What is cardiovascular endurance?
Health-related component of fitness
The ability of the heart to exercise the body for long periods of time
What do resting heart rate, working heart rate, & recovery heart rate mean?
RER - heart rate at rest
WHR - heart rate during exercise
ReHR - Time taken for your heart rate to return to your RHR after exercise (the quicker this happens, the fitter you are)
How do you work out a person’s max. heart rate?
220 - age
What %s are you aerobic training zones & anaerobic training zones?
Aerobic = 60-80% Anaerobic = 80-90%
What are the benefits of monitoring someone’s heart rate during sports?
No iron how hard someone is working in a training session
To help select a sports team
To monitor injury rehabilitation
What is a PAR-Q?
Physical activity readiness questionnaire
Used to assess a person’s physical state, so that they can exercise safely & efficiently when using a structured exercise programme.
Example Qs: How old are you? Are you pregnant? What sports have you done previously? What medical conditions do you have?
What are the different fitness tests and what components of fitness do they measure?
Cooper’s run - cardiovascular endurance & muscular endurance
Hand grip strength test - strength
Sit and reach flexibility test - flexibility
Harvard step test - cardiovascular and muscular endurance
Illinois agility run - agility
Standing stork test - balance
Sergeant jump test - power
Standing broad jump - power
Ruler drop test - reaction time
30-metre sprint - speed
Three ball juggle - coordination
What does and exercise session consist of?
A warm-up, main activity, & cool down
What does a warm-up do and what should it consist of?
Raises body temperature
Increases your HR slowly to the intensity of the main activity
Practise skills before main event
Prepares you psychologically for the event
Consists of:
Pulse raiser - increases HR and warms up main muscle groups
Stretching - static stretching (still) & dynamic stretching (moving)
Specific skill practise - related to sport e.g. passing in netball
What is the main activity?
Can be a training session, an exercise, a game, or a comp.
Why do you cool down after the main activity?
Gradually get your body temp. back to normal
Gets rid of lactic acid in muscles that can cause muscle stiffness and soreness
