Flashcards
Components of fitness: health, skill and exercise benefits
Cards in this deck (31)
- 1Mental benefits include: improved confidence and relief of stress/tension and stress related illnessBenefits Of Sport
- 2Physical benefits include: losing weight improved posture improved body shapeBenefits Of Sport
- 3Social benefits include: meeting people making friends teamworkBenefits Of Sport
- 4Cardiovascular fitness is the ability to exercise the whole body for long periods of time and is sometimes called staminaMethods Of Training
- 5Muscular strength is the amount of force a muscle can exert against a resistance. It helps sportspeople to hit, tackle and throw.Health Related Fitness
- 6Muscular endurance is the ability to use voluntary muscles many times without becoming tired. It helps sportspeople to sprint or repeat quick actions for longer.Health Related Fitness
- 7Flexibility is the range of movement possible at a joint. It helps performers to stretch and reach further.Health Related Fitness
- 8Body composition is the percentage of body weight which is fat, muscle or bone. It helps sportspeople depending on the type of sport they play, eg heavy rugby players are more effective in the scrum than lightweight players, but light long distance runners will always beat heavyweightsHealth Related Fitness
- 9Agility - the ability to change the position of the body quickly and with control. This helps team players dodge their opponents.Skill Related Fitness
- 10Balance - the ability to retain the centre of mass above the base of support when stationary (static balance) or moving (dynamic balance). This helps gymnasts maintain their position and prevents games players from falling over at speed.Skill Related Fitness
- 11Co-ordination - the ability to use two or more body parts together. This helps all athletes to move smoothly and quickly especially when also having to control a ball.Skill Related Fitness
- 12Power - the ability to use strength at speed. This helps athletes to jump high, throw far or sprint quickly. Power = Strength x Speed.Skill Related Fitness
- 13Reaction time - the time between the presentation of a stimulus and the onset of a movement. This helps swimmers to make a fast start.Skill Related Fitness
- 14Speed is the differential rate at which an individual is able to perform a movement or cover a distance in a period of time or how quickly an individual can move. This helps all games players to move into position or get away from opponents quicklySkill Related Fitness
- 15Frequency - decide how often to train. Intensity - choose how hard to train. Time - decide for how long to train. Type - decide which methods of training to use.FITT
- 16In aerobic exercise, which is steady and not too fast, the heart is able to supply enough oxygen to the muscles. Aerobic training improves cardiovascular fitness.AEROBIC EXERCISE
- 17Anaerobic exercise is performed in short, fast bursts where the heart cannot supply enough oxygen to the muscles. Anaerobic training improves the ability of the muscles to work without enough oxygen when lactic acid is produced.ANAEROBIC EXERCISE
- 18Circuit training involves performing a series of exercises in a special order called a circuit. Each activity takes place at a 'station'. It can be designed to improve speed, agility, coordination, balance and muscular endurance.Methods Of Training
- 19Continuous training involves working for a sustained period of time without rest. It improves cardio-vascular fitness.Methods Of Training
- 20Cross training involves using another sport or activity to improve your fitness. It happens when an athlete trains in a different environment. For example a volleyball player uses the power training for that sport to help with fitness for long jumpMethods Of Training
- 21Fartlek training or 'speed play' training involves varying your speed and the type of terrain over which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.Methods Of Training
- 22Interval training involves alternating between periods of hard exercise and rest. It improves speed and muscular endurance.Methods Of Training
- 23Weight training uses weights to provide resistance to the muscles. It improves muscular strength (high weight, low reps), muscular endurance (low weight, high reps, many sets) and power (medium weight and reps performed quickly).Methods Of Training
- 24220 - age = MHR 80% - Upper 60% - LowerTarget Zones
- 25Warm-up Whole body exercise to raise heart rate and body temperature. Stretching to prepare muscles, ligaments and joints. Practising skills and techniques to be used in the session.Warm Up
- 26Immediate effects when first exercising: Muscles contract more often Blood flow to muscles increases Muscle temperature rises Little effect on bones and jointsMuscles, Bones and Joints
- 27Effects of regular training: Muscles increase in size (hypertrophy) Muscular endurance improves Muscles, tendons and ligaments around joints get stronger Joints become more stable and flexibility at joints increases Bone width and density increasesMuscles, Bones and Joints
- 28Immediate effects when first exercising: Heart contracts more often – increased heart rate. Heart contracts more powerfully – increased stroke volume, which is the volume of blood pumped from heart with each beat. Blood diverted to muscles, eg it is diverted from the digestive system to the muscles. Blood temperature rises. Blood vessels near skin open to allow heat to be lost.Cardiovascular System
- 29Effects of regular training: Heart muscle increases in size and strength. Cardiac output increases. Cardiac means relating to the heart so this is the amount of blood that the heart pumps out to the body. Lower resting heart rate, quicker recovery from exercise. Reduced risk of heart disease. Increased number of capillaries in muscles. Increased volume of blood and red blood cells.Cardiovascular Fitness
- 30Immediate effects when first exercising: Increased rate of breathing Increased depth of breathing – rise in tidal volumeRespiratory System
- 31Effects of regular training: Increased strength of diaphragm and intercostal muscles. Greater number of alveoli. Increased ability of the lungs to extract oxygen from the air. Increased vital capacity. Increased amount of oxygen delivered to, and carbon dioxide removed from, the body.Respiratory System
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- Flashcards on Untitled, created by chloejadebirming on 20/01/2014.
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