Use LEFT and RIGHT arrow keys to navigate between flashcards;
Use UP and DOWN arrow keys to flip the card;
H to show hint;
A reads text to speech;
113 Cards in this Set
- Front
- Back
What would you use to assess your suitability to exercise?
|
PAR Q
|
|
What does PAR Q stand for?
|
Physical Activity Readiness Questionnaire
|
|
What does PAR Q enquire about?
|
Medical history and current medical conditions
|
|
What test would be used to assess agility?
|
Agility Illinois Test
|
|
What test would be used to assess balance?
|
Stork Stand Test
|
|
What test would be used to assess coordination?
|
Alternate Hand Wall Toss Test
|
|
What test would be used to assess power?
|
Standing Broad Jump
|
|
What test would be used to assess reaction time?
|
Ruler reaction test
|
|
What test would be used to assess speed?
|
30m sprint
|
|
What test would be used to assess cardiovascular fitness?
|
Cooper’s 12-minute run test
|
|
What test would be used to assess flexibility?
|
Sit and reach test
|
|
What test would be used to assess muscular strength?
|
Handgrip dynamometer test
|
|
What test would be used to assess muscular endurance?
|
Harvard step test
30 second sit up test |
|
How would you assess body composition?
|
Somatotyping
|
|
What are the principles of training?
|
Individual needs
Specificity Progressive overload Rest and recovery Reversibility |
|
What are individual needs?
|
Matching the training to the requirements of the individual
|
|
What is specificity?
|
Matching training to the requirements of the activity
|
|
What is progressive overload?
|
Gradually increasing the about of overload so that fitness is gain without potential injury
|
|
What is rest?
|
The period of time away from the activity
|
|
What is recovery?
|
The time required for the repair of damage caused by training
|
|
What is reversibility?
|
Any adaptation that takes place as a consequence of training will be reversed if training stops
|
|
What does rest and recovery give the body time to do?
|
Reduce physical fatigue
Repair damaged muscle tissue Allow adaptation to take place Replenish energy stores |
|
How can you apply the principles of training?
|
The FITT principle
|
|
What does the FITT principle stand for?
|
Frequency
Intensity Time Type |
|
What does frequency mean?
|
How often you train
|
|
What does intensity mean?
|
How hard you train
|
|
What does time mean?
|
How long you train
|
|
What does type mean?
|
What method of training you use
|
|
What does frequency overlap with?
|
Rest and recovery
|
|
What does intensity overlap with?
|
Progressive overload
|
|
What does type overlap with?
|
Specificity
|
|
What does reversibility refer to?
|
Decreased fitness levels as a result of exercise being reduced
|
|
Why would reversibility occur?
|
Illness or injury
|
|
Why would someone use goal setting?
|
Improve focus
Increase motivation Allow you to assess your progression |
|
What is the principle of goal setting?
|
SMART
|
|
What does SMART stand for?
|
Specific
Measurable Achievable Realistic Time-bound |
|
Why should goals be specific?
|
It helps you know exactly what it is you want to achieve
|
|
Why should goals be measurable?
|
This makes it easier to see if goals are achieved
|
|
Why should goals be achievable?
|
Challenge but be achievable
Unachievable goals will result in de-motivation and giving up |
|
Why should goals be realistic?
|
You must have the time and resources available otherwise you will not meet you goals
|
|
Why should goals have a time-bound?
|
It helps motivate you and stop you putting things off
|
|
What are the 6 methods of training?
|
Circuit training
Continuous training Cross training Weight training Interval training Fartlek training |
|
What is interval training?
|
Periods of work followed by periods of rest
|
|
What does interval training improve?
|
Speed
Cardiovascular fitness |
|
How many people does interval training involve?
|
Individually, with a partner or in a team
|
|
What principles of training does interval training link to?
|
Specificity
Rest and recovery |
|
How long should each rest period be in interval training?
|
At least 30 seconds
|
|
What sports performers would use interval training?
|
Sprinters
Games players |
|
What is continuous training?
|
Exercise with no rest periods
|
|
How long does a continuous training session last?
|
At lest 20 minutes
|
|
What does continuous training improve?
|
Cardiovascular fitness
|
|
What activities could continuous training include?
|
Cycling
Swimming Brisk walking Running |
|
What sports performers would use continuous training?
|
Marathon runners
Distance swimmers Distance cyclists Game plays (pre-season training) |
|
Where did fartlek training originate from?
|
Sweden
|
|
What does fartlek mean when translated?
|
Speed and play
|
|
How is fartlek training similar to interval training?
|
Periods of lighter work
|
|
What does fartlek training improve?
|
Speed
Muscular endurance Cardiovascular fitness |
|
What sports performers would use fartlek training?
|
Games players
|
|
What is circuit training?
|
A number of stations where different exercises are to be carried out
|
|
How many stations are there normally?
|
6 - 8
|
|
How are the stations arranged?
|
To avoid working the same muscle group consecutively
|
|
Where does circuit training normally take place?
|
A gym or sports hall
|
|
What does circuit training improve?
|
Muscular endurance
Cardiovascular fitness |
|
What sports performers would use circuit training?
|
All sports performers
|
|
How do you perform a circuit?
|
A number of repetitions or a certain amount of time at each station
|
|
How can a circuit be made more sophisticated?
|
Motivational music
Different colours for different fitness levels |
|
What is a skill circuit?
|
A circuit designed to develop skills for a specific sport
|
|
What can weight training improve?
|
Muscular endurance
Muscular strength Speed |
|
What sports performers would use weight training?
|
Strength events in athletics
Boxers Weightlifters |
|
How would you adapt training to improve muscular strength?
|
Less repetitions
More weight |
|
How would you adapt training to improve muscular endurance?
|
More repetitions
Less weight |
|
How many sets are completed?
|
3 sets
|
|
How much time in between each set?
|
1 – 2 minutes
|
|
How much time in between each session?
|
24 hours
|
|
What is cross training?
|
When more than one activity is undertaken to add variety to the programme
|
|
What does cross training do?
|
Improves all round fitness
Equalling out the workout in terms of muscles used |
|
What sports performers would use cross training?
|
Multi events
sprinters |
|
Why would sprinters use cross training?
|
Interval training (speed)
Weight training (power) |
|
What 3 sections does a training session consist of?
|
Warm up
The main activity Cool down |
|
Why do we warm up?
|
Prevent injury
Improve performance Prepare psychologically Practise skills |
|
What are the 3 sections of a warm up?
|
Cardiovascular warm up
Stretching Skills specific practise |
|
How long should the cardiovascular warm up take?
|
5 – 15 minutes
|
|
What does the cardiovascular warm up do?
|
Heart rate increases
Temperature rises Oxygen levels in muscles increase |
|
What is static stretching?
|
Stretching without moving
|
|
What is dynamic stretching?
|
Stretching while moving
|
|
How long are stretches held for in the warm up?
|
10 – 15 seconds
|
|
In what order are stretches carried out?
|
Head to toe
|
|
Why are stretches carried out from head to toe?
|
To make sure no muscle is missed
|
|
What could the main activity be?
|
What could the main activity be?
|
|
What does the cool down consist of?
|
Light jogging
stretching |
|
What does the cool down do?
|
Decrease heart rate
Decrease body temperature Disperse lactic acid |
|
What is lactic acid?
|
Poison
|
|
When is lactic acid produced?
|
During anaerobic exercise
|
|
What does lactic acid do?
|
Cause muscle fatigue
|
|
How long should a cool down last?
|
10 – 15 minutes
|
|
How long should each stretch in a cool down be held?
|
25 - 30 seconds
|
|
What are the 2 types of activity?
|
Aerobic
Anaerobic |
|
What is aerobic activity?
|
Low intensity
With oxygen |
|
What race would be performed aerobically?
|
Marathon
|
|
What is anaerobic activity?
|
High intensity
Short periods of time Without oxygen |
|
What race would be performed anaerobically?
|
100m sprint
|
|
What is your heart rate?
|
The number of times your heart beats per minute
|
|
What is your resting heart rate?
|
The number of times your heart beats per minute at rest
|
|
What is your working heart rate?
|
The number of times your heart beats per minute directly after exercise
|
|
What is your recovery heart rate?
|
The number of times your heart beats per minute 5 minutes after exercise
|
|
What is your maximum heart rate?
|
The maximum number of times your heart should beat per minute
|
|
How is the maximum heart rate worked out?
|
220 - age
|
|
What is the aerobic target zone?
|
60% - 80% of the MHR
|
|
What is the anaerobic target zone?
|
80% - 95% of the MHR
|
|
Why should we work within our target zone?
|
To gain maximum benefits from exercise
|
|
What happens if the heart rate goes above 95% of the MHR?
|
It becomes dangerous
|
|
What is you recovery rate?
|
The time it takes for the body to return to its pre-exercise condition
|
|
How does fitness affect the recovery rate?
|
The fitter you are the quicker your pulse will return to its resting rate
|