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58 Cards in this Set
- Front
- Back
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If someone says they are 'fit,' do you really know what they mean?
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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
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What is one of the fitness components?
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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 |
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What is one of the fitness components?
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Muscular power- ability to use strength quickly. It is an explosive effort
- eg. jumping, throwing shot-put |
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What is one of the fitness components?
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Flexibility- ability of muscles, ligaments, tendons to stretch. It allows large joint movements.
- eg. gymnastics, hurdles |
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What is one of the fitness components?
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Muscular endurance- ability for muscles to produce small, repetitive movements. It allows to easily get through the day.
- eg. jogging, canoeing |
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What is one of the fitness components?
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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 |
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What is one of the fitness components?
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Anaerobic capacity (speed)- ability to get body moving rapidly
- eg. sprinting, long jump |
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What is one of the fitness components?
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Agility- ability to accerlate rapidly, weave, turn and dodge. It is essential for team sports- take off quickly
- eg. footy, sprinting |
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What is one of the fitness components?
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Balance- ability to stay up and in control of your body;s positions (in and out of sport).
- eg. surfing, skate boarding |
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What is one of the fitness components?
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Co-ordination- ability to do activities accurately, smoothly and in time. Everything you do requires co-ordination
- eg. soccer, netball |
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What is one of the fitness components?
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Body Composition- have to have a balanced amount of muscle, bone and fat tissue.
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What are the Health related fitness components?
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- body composition
- muscular endurance - muscular strength - flexibility - cardiovascular endurance |
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What are the Skill related fitness components?
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- agility
- co-ordination - speed - balance - power - reaction time |
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What is the difference between agility and speed?
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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
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What does FITT stand for?
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Frequency
Intensity Time Type |
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What does Frequency mean?
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The amount of sessions you do a week
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What does Intensity mean?
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The intensity of your workouts- how much your heart is working
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What does Time mean?
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How long your sessions last
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What does Type mean?
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Type of activities you undergo
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What two areas are commonly used to take your pulse?
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Carotid- neck
Radial- wrist |
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What is your Maximum Heart Rrate?
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= 220 - your age = beats per minute
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What is your Target Heart Rate?
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It is the rate at which your heart should be working during a continuous training session
THR= max heart rate x 75% |
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What is your Target Heart Rate Zone?
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It is the range in which your body should be working (75-85%)
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What is one of the six training principles?
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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 |
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What is one of the six training principles?
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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 |
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What is one of the six training principles?
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Intensity- guide to how hard you train
- most people- 3 sessions per week (2 hard, 1 easy) |
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What is one of the six training principles?
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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 |
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What is one of the six training principles?
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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’ |
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What is one of the six training principles?
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Specificity- you get what you train for
- you need to know the purpose of your program - specific fitness components |
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What does the term Repetition Maximum mean?
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It is the number of repetitions you can life of a particular weight (RM)
- eg. 10kg- 5 reps 20kg- 1 rep |
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What is the difference between a set and repetition when weight training?
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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
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What is the purpose of testing various fitness components before starting a fitness program?
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So you can see what areas you may need to improve on. It also acts as something to be compared against.
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What is the purpose of retesting (post testing) the same fitness components after completing a six week training program?
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So you can find out if you have improved or not. It can give you a sense of satisfaction.
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What is one of the six training principles?
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Specificity- you get what you train for
- you need to know the purpose of your program - specific fitness components |
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What is the difference between a set and repetition when weight training?
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A repetition is one performance of an exercise (eg. one sit-up) and a set is a number of repetitions performed without a break
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What does the term Repetition Maximum mean?
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Is the numberof repetitions you can life of a particular weight (RM)
eg. 10kg- 5 reps 20kg- 1 rep |
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What is one of the main five food groups?
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Breads & cereals:
- pasta, cereals, rice, bread, noodles, oats |
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What is one of the main five food groups?
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Fruit:
- bananas, grapes, watermelon, apples, oranges, pears |
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What is one of the main five food groups?
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Vegetables:
- mushrooms, carrots, corn, peas, legumes, soya beans |
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What is one of the main five food groups?
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Meat & meat equivalents:
- meat, fish, poultry, nuts, legumes, eggs |
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What is one of the main five food groups?
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Milk & milk products:
- milk, yoghurt, cheese |
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What are five foods you should eat the most of?
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Vegetables, bread, cereals, fruit, beans
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What are five foods you should eat moderately?
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milk, cheese, fish, chicken, meat
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What are five foods you should eat the least amount of?
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Sugar, oil, butter, salad dressings, chocolate
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Which category is found at the top of the Healthy Eating Pyramid?
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Eat least section
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What is a positive energy balance?
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You have an equal amount of energy input and energy output. It means the food you intake is worked off evenly
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What is a negative energy balance?
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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)
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What does RDI stand for?
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Recommended Daily Intake
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What does BMR stand for?
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Basal Metabolic Rate
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What does BMI stand for?
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Body Mass Index
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What is one of the five diet related conditions that a regular junkfood diet can cause?
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Overweight:
- junk food is very high in fat (kilojoules) - extra energy stored as fat - more you eat, thicker the fat layer gets |
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What is one of the five diet related conditions that a regular junkfood diet can cause?
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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 |
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What is one of the five diet related conditions that a regular junkfood diet can cause?
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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 |
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What is one of the five diet related conditions that a regular junk food diet can cause?
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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 |
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What is one of the five diet related conditions that a regular junk food diet can cause?
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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 |
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What is Anorexia nervosa?
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- wilful pursuit of starvation
- results from struggle to establish sense of control & identity - suffer from weight loss & amenorrhoea |
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Why do girls tend to opt out of sport?
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- peer pressure
- money - interests (eg. Hair, clothes, perception of others) - opportunities - discouraged - cultures - environment |
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What is your Basal Metabolic Rate?
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- 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 |
