1
Q
Define health
A
A state of complete, emotional, physical and social well- being
2
Q
Define fitness
A
The ability to move the body to meet environmental demand
- Not to do with sport
3
Q
define exercise
A
participation in physical movement for enjoyment and fitness / health
4
Q
define performance
A
participate in physical movement for competitive purpose
5
Q
List components of fitness
A
cardiovascular endurance
strength
muscular endurance
flexibility
body composition
agility
balance
coordination
power
reaction time
speed
6
Q
what is cardiovascular endurance
A
The ability of the heart , lungs and blood to supply oxygen to working muscles during sustained exercise.
7
Q
what is the test for cardiovascular endurance
A
- Cooper 12 minute run / swim tests
- Harvard Step Test
8
Q
what is agility
A
The ability to change body position or direction quickly and accurately
9
Q
what is the test for agility
A
illinois agility test
- start LYING DOWN : up , down , loop up, loop down, up down finish
10
Q
what is strength
A
Strength is the amount of force that can be exerted against resistance
11
Q
define :
maximal strength
A
The maximum force that can be exerted in a single movement (contraction)
12
Q
define:
dynamic strength
A
The ability of repeatedly contracting muscles without tiring.( muscular endurance)
13
Q
define explosive strength
A
(power)
The ability to exert maximum force in shortest amounts of time
short , quick burst
14
Q
define static strength
A
The ability to apply force without moving
eg, handstand
15
Q
what is the test for strength
A
Hand grip dynamometer test
16
Q
define muscular endurance
A
The ability to exert muscles over a long period of time without tiring
17
Q
what is the test for muscular endurance
A
One minute sit up or press up test
18
Q
define speed
A
The ability to do something quickly or being able to cover a certain distance in the shortest given time
19
Q
what is the test for speed
A
30m Sprint Test
20
Q
what might you do to make the 30m sprint test more accurate
A
- use electronic timing gates instead of a stopwatch
- Start running 10m before 30m start for true speed
- perform multiple times
21
Q
define power
A
The combination of speed and strength. Exerting maximal force in the shortest amount of time
22
Q
what is the test for power
A
Vertical jump test
23
Q
define flexibility
A
the amount of movement possible at a joint
24
Q
what is the test for flexibility
A
Sit and reach test
25
define body composition
The percentage of body weight that includes fat, bones and muscle
26
define reaction time
The amount of time it takes to respond to stimuli
27
what is the test for reaction time
Ruler drop test
28
define co-ordination
the ability to use 2 or more muscles together, accurately and efficiently
29
what is the test for co-ordination
the wall toss test
30
define balance
the ability to hold the centre of mass over a base of support
31
what is the test for balance
standing stork test
32
how can fitness be improved
- planning
- SPORT FITT
- SMART
33
what are the principles of training
SPORTFITT
34
define SPORTFITT
specificity
progressive overload
overtraining
reversibility
tedium - interesting
frequency
intensity
time
type
35
what are the thresholds of training
aerobic - 60-80% of max HR
anaerobic - 80-90% max HR
max heart rate = 220 - age
36
what factors need to be considered when deciding the most appropriate training methods and training intensities
sport or fitness requirements
facilities available
current level of fitness
37
what are the different training methods
fartlek - alternating aerobic and anaerobic intensity , not structured
circuit- works different muscle groups
interval - alternating aerobic and anaerobic intensity , is structured
plyometrics
weight/resistance
fitness classes
38
what are the different fitness classes
body pump - high repetition of light weights
aerobics
pilates
yoga
spinning
39
what is a PAR - Q used for
To assess personal readiness for training and recommendations for amendments to training based on results
40
How can you prevent injury
- correct application of the principles of training to avoid overuse injuries
- correct application and adherence of rules
- wear appropriate clothing and equipment
- checking equipment and facilities before use
41
define a concussion
Often a loss of consciousness and occurs when there is a violent impact to the head.
medical condition should be monitored
42
define a fracture
broken bones caused by impact or twisting or repetitive stress of bone
requires surgery
43
what is a closed fracture
A break that does not penetrate the skin
44
what is a open fracture
The broken bone pierces through the skin
45
what is a stress fracture
small cracks in the bone due to overuse
46
what is a greenstick fracture
An incomplete fracture where the bone mends
- a bending force is applied to the bone
47
what is a impacted fracture
Where the ends of the broken bone are driven into each other often due to falling
- falls
48
what is a transverse fracture
A clean break in the bone that runs in a straight line at a right angle to the bone's long axis
- rugby tackle
49
what is a comminuted fracture
The bone shatters into 3 or more pieces at site of impact
- severe fall
- motor accident
50
what is an obliqued fracture
The break is diagonally along the bone
- high impact sports
51
what is a spiral fracture
Complete break caused by a rotational force
- skiing
- contact sports
- wrestling
52
what is a strain
Where a muscle or tendon is overstretched and tears
pain, swelling, weakness, muscle spasms
RICE treatment
common in hamstring and back
lack of warm up or cooldown
53
what is a sprain
Where a ligament is damaged.
pain , swelling
RICE treatment
often in invasion games like hockey
- foot inverts (rolls) tearing ligament which holds bone of ankle together
54
what is a torn cartilage
Where the cartilage which absorbs impact from bones is damaged from wear and tear from longterm over use
running and rowing
swelling , bruising, decreased range of movement
often requires surgery
55
what is a blister
A small pocket of fluid that forms in the upper layer of skin as a result of repeated friction, or pressure
DO NOT pierce the blister and keep feet dry
56
what is abrasion or graze
where a layer of skin is rubbed off
feels hot, burning sensation, red, raw
falling of bike
knees and elbows
57
what is a laceration or cut
A tear to the skin causing bleeding
clean wound and dress properly/ stitching
boxing , rugby
58
what is tennis and golfers elbow both types of
Epicondylitis
59
what is tennis elbow
Overuse injury caused by overuse of muscles attached to elbow and used to straighten the wrist.
PAIN on OUTSIDE OF UPPER FOREARM (near elbow)
pain is worse when you straighten the elbow
RICE and rest
60
what is golfers elbow
Overuse injury caused by overuse of muscles and tendons attached to elbow and used to flex the wrist.
PAIN on INSIDE OF UPPER FOREARM
pain is worse when you flex, grip or swing
RICE and rest
61
Define RICE
Rest
Ice ( reduce swelling and pain)
Compress ( reduce swelling)
Elevate ( above the heart)
62
what are anabolic steroids
mimics male sex hormone testosterone
63
advantages of anabolic steroids
increases bone and muscle growth, more aggressive
64
disadvantages of anabolic steroids
- high blood pressure
- heart disease and infertility
- cancer
- women may grow facial or body hair and voice may deepen
65
what are beta blockers
reduce heart rate, muscle tension, blood pressure and effect of adrenaline.
Helps calm down
can be prescribed
66
Disadvantages of beta blockers
nausea
weakness
low blood pressure
cramp
heart failure
67
what are diuretics
Increases amount you urinate causing weight loss
masks traces of other drugs
boxing or weight category sports
68
disadvantages of diuretics
cramp, dehydration, loss of salts, heart damage
69
what are narcotic analgesics
kill pain - injuries and pain
70
disadvantages of narcotic analgesics
addictive
causes overtraining
constipation or low blood pressure
71
what are peptide hormones
- EPO erythropoietin
- GH growth hormone
causes production of other hormones
Causes body to produce more red blood cells
Makes body build more muscle
72
disadvantages of peptide hormones
strokes
heart problems
GH: abnormal growth and diabetes
73
what are stimulants
affects central nervous system
increase mental and physical alertness
74
disadvantages of stimulants
addictive
high blood pressure and strokes
75
what is blood doping
- injecting red blood cells before a race
- take an EPO
76
disadvantages of blood doping
kidney damage
blocked blood vessels
allergic reactions
77
how long should a warm up last
10 minutes
78
Stage 1 of a warm up
Pulse Raising
Increases deep muscle temperature , loosens joints, ad increases cardiac rates.
Stroke volume increases which will help during exercise
jogging, skipping
79
Stage 2 of a warm up
Stretching and mobilisation
Increases range of motion at joints, increases flexibility of muscle to reduce risk of soft tissue injuries
arm circles, lunges
80
Stage 3 of a warm up
Sport specific drills
Skills that help core skills in performance
increased coordination of antagonistic pairs of muscles
agility circuits for netball
repetition drills for accuracy in tennis
81
Stage 4 of a warm up
Psychological warm up
helps encourage athlete to focus.
visualising, mental self talk
82
Stage 1 of a cool down
Light aerobic cool down
Core muscle temp is mantained
Lactic acid removed
light jog
83
Stage 2 of a cool down
Active stretching
Blood flow increased: faster recovery
reduced soreness
butterfly pose
84
Stage 3 of a cool down
relaxation
improves oxygen flow
helps calm body and mind
yoga and deep breathing
Physical education
flashcards
Decks in class (12)
# Cards
-
Topic 1.1 skeletal systems37
-
Topic 1.1 muscular systems10
-
Topic 1.2 cardiovascular system14
-
Topic 1.2 respiratory system9
-
Topic 1.3 Aerobic and Anaerobic exercise4
-
Topic 1.4 Short term and long term effects of exercise14
-
Topic 2.1 Movement analysis: lever systems & mechanical advantage13
-
Topic 2.2 Planes and axes of movement13
-
Topic 3 Physical training84
-
Paper 2 Topic 1 Health , fitness and wellbeing55
-
Paper 2 Topic 2 Sports Psychology70
-
Paper 2 Topic 3 : socio cultural influences33
