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58 Cards in this Set

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If someone says they are 'fit,' do you really know what they mean?
It means that they have a healthy, balanced lifestyle which includes: exercise, diet, social and emotional well being. It means you are able to complete everyday activities
What is one of the fitness components?
Muscular strength- ability to perform a force. Requires a large amount of force. It protects joints from injury during body contact in sport
- eg. curl-ups, vertical jump
What is one of the fitness components?
Muscular power- ability to use strength quickly. It is an explosive effort
- eg. jumping, throwing shot-put
What is one of the fitness components?
Flexibility- ability of muscles, ligaments, tendons to stretch. It allows large joint movements.
- eg. gymnastics, hurdles
What is one of the fitness components?
Muscular endurance- ability for muscles to produce small, repetitive movements. It allows to easily get through the day.
- eg. jogging, canoeing
What is one of the fitness components?
Aerobic capacity (stamina)- ability of heart and lungs to transport oxygen through the blood to muscles. It produces aerobic energy- needed to live a long and enjoyable life
- eg. swimming, running
What is one of the fitness components?
Anaerobic capacity (speed)- ability to get body moving rapidly
- eg. sprinting, long jump
What is one of the fitness components?
Agility- ability to accerlate rapidly, weave, turn and dodge. It is essential for team sports- take off quickly
- eg. footy, sprinting
What is one of the fitness components?
Balance- ability to stay up and in control of your body;s positions (in and out of sport).
- eg. surfing, skate boarding
What is one of the fitness components?
Co-ordination- ability to do activities accurately, smoothly and in time. Everything you do requires co-ordination
- eg. soccer, netball
What is one of the fitness components?
Body Composition- have to have a balanced amount of muscle, bone and fat tissue.
What are the Health related fitness components?
- body composition
- muscular endurance
- muscular strength
- flexibility
- cardiovascular endurance
What are the Skill related fitness components?
- agility
- co-ordination
- speed
- balance
- power
- reaction time
What is the difference between agility and speed?
The difference between agility and speed is that agility is the ability to dodge, turn, weave and accelerate rapidly. While speed is the ability to get your body moving quickly
What does FITT stand for?
Frequency
Intensity
Time
Type
What does Frequency mean?
The amount of sessions you do a week
What does Intensity mean?
The intensity of your workouts- how much your heart is working
What does Time mean?
How long your sessions last
What does Type mean?
Type of activities you undergo
What two areas are commonly used to take your pulse?
Carotid- neck
Radial- wrist
What is your Maximum Heart Rrate?
= 220 - your age = beats per minute
What is your Target Heart Rate?
It is the rate at which your heart should be working during a continuous training session

THR= max heart rate x 75%
What is your Target Heart Rate Zone?
It is the range in which your body should be working (75-85%)
What is one of the six training principles?
Progressive Overload- guide to how quickly you can iprove your fitness. You don't improve your fitness if you exercise at same level. Set realistic fitness goals.
- eg. Goal- Be able to jog for 20mins continuously
Week 1-3: jog 10 mins
Week 4-6: jog 15 mins
Week 7-8: jog 18 mins
Week 9-10: jog 20 mins
What is one of the six training principles?
Frequency- must train often enough to stimulate body to make changes that result in your fitness improving.
- eg. 2 sessions per week- sufficient
- 3-4 sessions per week- ideal
- 4+ sessions per week- only for elite sports people
What is one of the six training principles?
Intensity- guide to how hard you train
- most people- 3 sessions per week (2 hard, 1 easy)
What is one of the six training principles?
Variety- guide for maintaining motivation during a training program. To say interested & keep training you must maintain variety by varying:
- how you train, eg. 2 weeks of jogging, 2 weeks of aerobics classes, 2 weeks of circuit training etc
- where you train, eg. Beach runs, hill runs, road runs etc
- how hard you train, eg. 2 easy days, 1 hard day, 1 easy day, 2 hard days
- with whom you train, eg. Schoolmates, friends, family
What is one of the six training principles?
The stages of fitness:
Discomfort stage:
- characteristics- mild discomfort, out of breath, desire to stop,
- motivation- cosmetic, health, social, financial
Physical stage:
- exercise stops hurting- begins to feel good
- notice changes
- characteristics- feeling of physical well-being, breathing easy, but no feeling of flow
- motivation- physical gains, health benefits, social status, feeling fit
Psychological stage:
- few people make this stage
- mental ‘high’ out of exercise
- characteristics- feeling of flow, enjoyment, mental relaxation, exhilaration, increase in creativity
- motivation- mental well-being, relaxation, enjoyment, ‘escape’
What is one of the six training principles?
Specificity- you get what you train for
- you need to know the purpose of your program
- specific fitness components
What does the term Repetition Maximum mean?
It is the number of repetitions you can life of a particular weight (RM)
- eg. 10kg- 5 reps
20kg- 1 rep
What is the difference between a set and repetition when weight training?
When weight training a set is a number of repetitions without a break and a repetition is one performance of an exercise- eg. one situp
What is the purpose of testing various fitness components before starting a fitness program?
So you can see what areas you may need to improve on. It also acts as something to be compared against.
What is the purpose of retesting (post testing) the same fitness components after completing a six week training program?
So you can find out if you have improved or not. It can give you a sense of satisfaction.
What is one of the six training principles?
Specificity- you get what you train for
- you need to know the purpose of your program
- specific fitness components
What is the difference between a set and repetition when weight training?
A repetition is one performance of an exercise (eg. one sit-up) and a set is a number of repetitions performed without a break
What does the term Repetition Maximum mean?
Is the numberof repetitions you can life of a particular weight (RM)
eg. 10kg- 5 reps
20kg- 1 rep
What is one of the main five food groups?
Breads & cereals:
- pasta, cereals, rice, bread, noodles, oats
What is one of the main five food groups?
Fruit:
- bananas, grapes, watermelon, apples, oranges, pears
What is one of the main five food groups?
Vegetables:
- mushrooms, carrots, corn, peas, legumes, soya beans
What is one of the main five food groups?
Meat & meat equivalents:
- meat, fish, poultry, nuts, legumes, eggs
What is one of the main five food groups?
Milk & milk products:
- milk, yoghurt, cheese
What are five foods you should eat the most of?
Vegetables, bread, cereals, fruit, beans
What are five foods you should eat moderately?
milk, cheese, fish, chicken, meat
What are five foods you should eat the least amount of?
Sugar, oil, butter, salad dressings, chocolate
Which category is found at the top of the Healthy Eating Pyramid?
Eat least section
What is a positive energy balance?
You have an equal amount of energy input and energy output. It means the food you intake is worked off evenly
What is a negative energy balance?
When you either have too much energy input and not enough energy output (put on weight), or you don't have enough energy input and too much energy output (lose weight)
What does RDI stand for?
Recommended Daily Intake
What does BMR stand for?
Basal Metabolic Rate
What does BMI stand for?
Body Mass Index
What is one of the five diet related conditions that a regular junkfood diet can cause?
Overweight:
- junk food is very high in fat (kilojoules)
- extra energy stored as fat
- more you eat, thicker the fat layer gets
What is one of the five diet related conditions that a regular junkfood diet can cause?
Constipation:
- junk food is low in fibre- end up with nothing in your intestines to push waste through digestive system
- movement of waste slows down ad waste becomes hard- lack of water
What is one of the five diet related conditions that a regular junkfood diet can cause?
Tooth decay:
- junk food is high in sugar- end up with tooth decay
- when sugar is left over on teeth after a meal/snack it reacts with bacteria in your mouth to form acid that eats into tooth enamel
What is one of the five diet related conditions that a regular junk food diet can cause?
Hyperactivity and aggression:
- junk food is high in artificial additives- unpleasant allergic reactions
hyperactivity-
o bodily condition stops you from relaxing and slowing down
o difficult to concentrate
aggression-
o vandalism
o fights
o people on high junk food diet
What is one of the five diet related conditions that a regular junk food diet can cause?
Malnutrition:
- imbalance of nutrients caused by having too much of same nutrients (sugar, fat, salt)
- can cause: skin disorders, fatigue, poor resistance to infection
- diet-related dieases:
o heart disease
o high blood pressure
o adult diabetes
o diverticulitis
o bowel cancer
o osteoporosis
What is Anorexia nervosa?
- wilful pursuit of starvation
- results from struggle to establish sense of control & identity
- suffer from weight loss & amenorrhoea
Why do girls tend to opt out of sport?
- peer pressure
- money
- interests (eg. Hair, clothes, perception of others)
- opportunities
- discouraged
- cultures
- environment
What is your Basal Metabolic Rate?
- changes regularly because it tells you how much blood can be pumped around your body with an increased heart rate
- minimal rate that is used to maintain and improve on (basic)
- changes when you sit up after sleep because your heart rate increases, then blood is pumped around body to supply oxygen (used to make energy), transport wastes, nutrients and hormones