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77 Cards in this Set
- Front
- Back
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Define cardiovascular endurance/fitness, stamina
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The ability to exercise the entire body for long periods of time, related to the efficiency of the heart and lungs
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An example of necessary cardiovascular fitness in everyday life could be...
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Biking to work
Walking to work |
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An example of necessary cardiovascular fitness in sport could be...
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Marathon
Cross country Tour de France |
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Define muscular strength
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The amount of a force a muscle can exert against a resistance
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An example of necessary muscular strength in everyday life could be...
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Removal man
Bin man |
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An example of necessary muscular strength in sport could be...
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Weight lifting
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Define muscular endurance
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The ability to use skeletal muscles repeatedly without getting tired
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An example of necessary muscular endurance in everyday life could be...
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Plastering
Tiling |
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An example of necessary muscular strength in sport could be...
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Swimming
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Define flexibility, suppleness
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The range of movement possible at a joint
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An example of necessary flexibility in everyday life could be...
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tying shoe laces
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An example of necessary muscular strength in sport could be...
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karate
gymnastics |
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Define body composition
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The percentage of the body weight which is fat, muscle and bone
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An example of necessary body composition in sport could be...
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Rugby player
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Define agility
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The ability to change the position of the body quickly with control
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Give an example in sport of agility
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Basketball
Football Netball Hockey |
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Define balance
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The ability to retain the body's center of mass (gravity) above the base of support
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Give an example in sport of balance
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Gymnastics
Karate |
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Define coordination
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Using two or more body parts at once
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Give an example in sport of coordination
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Basketball
Tennis Badminton |
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Define reaction time
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The time between a stimulus and response (movement)
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Give an example in sport of reaction time
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Table tennis
Sprint starts |
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Define power
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strength x speed
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Give an example in sport of power
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Javelin
Shot-put |
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Define speed
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The rate at which a person can perform a movement or cover a distance in a period of time
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Give an example in sport of speed
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Sprinting
Relays |
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Define timing
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Performing a movement/skill at the right moment
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Give an example in sport of timing
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Badminton
Baseball |
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Define static strength
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Holding the body in a set position, muscles do not change length
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Give an example in sport of static strength
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Rugby in the scrum
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Define dynamic strength
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Muscles change length and contract repeatedly to produce movement
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Give an example in sport of dynamic strength
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Rowing
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Define explosive strength
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Powerful movements performed quickly
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Give an example in sport of explosive strength
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Long jump
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Why should a performer do a warm up?
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To prepare the body for activity and increase the blood flow
To reduce the risk of injury To psychologically prepare for activity |
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What parts make up a warm-up?
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A pulse raiser- To increase heart rate, breathing rate and body temperature
Light exercises- To increase mobility and prepare the main muscles/muscle groups |
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Describe the fitness phase of training
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Focus on specific aspects of fitness that are most appropriate for your physical activity
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Describe the skill phase of training
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Practise the individual/team skills that are needed for your activity
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Why do you perform a warm-down?
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To gradually return the body to resting levels
To remove lactic acid and other waste materials from your body |
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What is lactic acid?
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A mild poison. A waste product of anaerobic respiration
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What does CRAB-T stand for and what fitness is it related to?
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Coordination
Reaction Time Agility Balance Timing It is related to skill. |
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What does Sam Sells Smelly Fish Pies stand for and what fitness is it related to?
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Stamina
Speed Strength Flexibility Power It is related to health. |
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Name a fitness test for static strength
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Grip dynamometer
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Name a fitness test for agility
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Illinois agility test
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Name a fitness test for stamina
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Cooper run
Bleep test |
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Name a fitness test for coordination
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Ball throw
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Name a fitness test for dynamic strength
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Sit up test
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Name a fitness test for power
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Sargent/vertical jump
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Name a fitness test for flexibility
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Sit and reach
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Name a fitness test for reaction time
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Ruler drop
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Name a fitness test for balance
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Stork
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In terms of the principles on training what does SPORT stand for?
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Specificity
Progression Overload Reversibility Tedium |
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What does the specificity mean in the mnemonic SPORT?
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You must do specific types of activity to improve specific parts of the body in specific ways.
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What does the progression mean in the mnemonic SPORT?
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Gradually increasing the amount of exercise you do. When a performer first starts exercising, their levels of fitness may be poor.
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What does the overload mean in the mnemonic SPORT?
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Fitness can only be improved by training more than you normally do.
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What does the reversibility mean in the mnemonic SPORT?
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Unless you keep training, any fitness gains will be lost.
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What does the tedium mean in the mnemonic SPORT?
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It is important to vary the training a bit to prevent performers becoming bored.
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In terms of the principles on training what does FIT stand for?
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Frequency
Intensity Time |
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What does the frequency mean in the mnemonic FIT?
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How often you train.
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What does the intensity mean in the mnemonic FIT?
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How hard the performer works based on their MHR.
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What does the time mean in the mnemonic FIT?
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The length of the training session required to achieve improvements depends on how hard a performer is training.
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How do you calculate your maximum heart rate (MHR)?
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220-age=MHR
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A performers aerobic zone is with or without oxygen? What percentage of their maximum should they train at?
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With oxygen and they should train between 60%-80% of their MHR.
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A performers anaerobic zone is with or without oxygen? What percentage of their maximum should they train at?
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Without oxygen and they should train between 80%-90% of their MHR.
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What are the 5 training methods?
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Continuous
Interval Fartlek Circuit Weight |
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What is continuous training and energy system does it improve?
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Training with no rest periods or recovery intervals and it improves your aerobic energy system.
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Example of continuous training
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Swimming
Running Cycling |
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What is interval training?
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It involves following a fixed pattern of periods of strenuous exercise alternated with periods of rest or light activity.
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What energy system does interval training improve?
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A mixture- long interval training is aerobic and short interval training is anaerobic.
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Where was fartlek training developed and what does it involve?
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Developed in Sweden and it involves changes of speed, intensity can also be varied.
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What is circuit training?
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Circuit training is where you undertake a sequence of exercises performed at a station and there are usually between 8 to 15 of these stations in a circuit.
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What two types of circuits are there?
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Fitness and skill
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Which energy system does weight training involve?
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Usually anaerobic but aerobic weight training can be achieved by using very light weights over a long period of time.
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What is a 'repetition' (rep)?
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a single movement or exercise
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What is a 'set'?
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a given number of repetitions (usually 8-120
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What is a training threshold?
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A minimum heart rate to be achieved to ensure fitness improves.
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What is a performers training zone?
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The range of heart rates in which training effects will take place.
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