2051939
Description
Flashcards by ellamae gibson, updated more than 1 year ago
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Created by ellamae gibson
almost 10 years ago
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| Question | Answer |
| Continuous training | Training at a low to medium intensity for at least 20 minutes with no rest periods |
| Weight training | Using progressive resistance to build muscle strength or endurance, speed or bulk |
| Interval training | Short bursts of high intensity activity followed by defined periods of rest |
| Circuit training | A number of exercise stations arranged to aviod exercising the same muscle group consecutively |
| Fartlek training | Exercising at different speeds and intensities and over different terrain |
| Cross training | A mixture of different training methods throughout a training programme |
| Agility | Ability to change the position of the body quickly and to control the movement of the whole body |
| Balance | The ability to retain the centre of mass of the body above the base of support (static and dynamic) |
| Coordination | Ability to use two or more body parts together |
| Power | Ability to undertake strength performances quickly (Power= Strength X Speed) |
| Reaction time | The time between the presentation of a stimulus and the onset of movement |
| Speed | The rate an individual is able to perform a movement or cover a distance in a period of time |
| Cardiovascular fitness | Ability to exercise the entire body for a long period of time |
| Muscular strength | The amount of force a muscle can exert against a resistance |
| Muscular endurance | Ability to use the voluntary muscles many times without getting tired |
| Flexibility | The range of movement possible at a joint |
| Body composition | The percentage of the body weight that is fat, muscle and bone |
| Health | A state of complete mental, physical and social wellbeing and not merely the absence of disease and infirmity |
| Exercise | Any form of physical activity which maintains or improves health and/or fitness |
| Fitness | Ability to meet the demands of the environment |
| Performance | How well a task is completed |
| SMART | Specific, measureable, achievable, realistic, time-bound |
| Individual need | Matching the training to the requirements of the individual |
| Specificity | Matching the training to the requirements of the activity |
| Progressive overload | To gradually increase the amount of overload so that fitness gains occur, but without potential for injury |
| Rest and recovery | Rest is the period of time allotted to recovery, recovery is the time required for the repair of damage to the body caused by training or competition |
| Reversibility | Any adaptation that takes place as a consequence of training will be reversed when you stop training |
| FITT | Frequency, intensity, time, type |
| The three macronutients | Carbohydrates. Fats. Protein. |
| The three micronutrients | Vitamins. Minerals. Fibre. |
| Carbo-loading | Eating lots of carbohydrates for 3 or 4 days before an endurance event e.g. marathon |
| Blood shunting | When exercising blood is sent to the working muscles. If food is eaten before a session less blood is available for digestion which causes cramps and stomach discomfort |
| Somatotypes | Classification of body types |
| Endomorph | Individuals with wide hips and narrow shoulders, characterised by fatness |
| Mesomorph | Individuals with wide shoulders and narrow hips, characterised by muscularity |
| Ectomorph | Individuals with narrow shoulders and narrow hips, characterised by thinness |
| Anabolic steroids | Drugs that mimic the male sex hormone testosterone and promote bone and muscle growth |
| Beta blockers | Drugs that are used to control heart rate and have a calming and relaxing effect |
| Diuretics | Drugs that elevate the rate of bodily urine excretion |
| Narcotic Analgesics | Drugs that can be used to reduce the feeling of pain |
| Stimulants | Drugs that effect the Central Nervous System, such as increased physical and/or mental awareness |
| Peptide hormones | Growth hormones |
| EPO | Increase the red blood cell count |
| Anorexic | A prolonged eating disorder due to loss of appetite |
| Underweight | Weighing less than is normal, whether this is required due to the sport (Jockeys) or being healthy or unhealthy |
| Overweight | Having weight in excess of normal, could be healthy (very muscular) unless accompanied by fatness |
| Overfat | Having more body fat than you should have. Unhealthy. |
| Obese | People who are very overfat. Very unhealthy, could lead to serious health problems |
| The five factors that affect optimum weight | Bone structure. Height. Gender. Muscle girth. Genetics. |
| Heart rate | The number of times that the heart beats per minute |
| Resting heart rate | Heart rate when at rest. Should be between 60-80 BPM |
| Working heart rate | Heart rate during or immediately after exercise |
| Maximum heart rate | 220 - age (e.g. 220-16=204) |
| Target zone | Intensity you should be working at during exercise. Target zone is 60-80% of your maximum heart rate |
| Recovery rate | How long it takes for your heart rate to return to its resting level after exercise |
| The four things that need to be taken into account for risk assessments and injury prevention | Warm up. Check equipment and facilities. Protective clothing and equipment. Officials/refees. |
| The three ways competition is balanced | Weight categories. Mixed or single sex. Age. |
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