Flashcards
BTEC sport
Flashcards do conjunto (39)
- 1Physical related fitnessAerobic endurance, muscular endurance, muscular strength, flexibility, speed, body composition and strength.
- 2Aerobic enduranceThe ability of the cardio-respiratory system to efficiently supply nutrients and oxygen to working muscles during sustained physical activity.
- 3Muscular enduranceThe ability of the muscular system to work efficiently, where a muscle can continue contracting over a period of time against a light to moderate fixed resistance load.
- 4FlexibilityHaving an adequate range of motion in all joints of the body; the ability to move a joint fluidy through its complete range of movement.ghty
- 5SpeedDistance divided by the time taken.
-Acceleration speed (up to 30m)
- Pure speed(up to 60m)
-Speed endurance(sprints with recovery period). - 6Body compositionThe relative ratio of fat mass to fat-free mass (vital organs, muscle, bone) in the body.
- 7StrengthThe maximum force (in kg or N) that can be generated by a muscle or muscle group.
- 8Skill related fitnessAgility, balance, coordination, power and reaction time.
- 9AgilityThe ability of a sports performer to quickly and precisely move or change direction without losing balance or time.
- 10BalanceAbility to maintain a centre of mass over a base support.
-Static balance (not moving)
-Dynamic balance (moving) - 11CoordinationThe smooth flow of movement needed to perform a motor task efficiently and accurately.
- 12PowerThe product of strength and speed.
- 13Reaction timeThe time taken for a sports performer to respond a stimulus and the initiation of their response.
- 14What does FITT stand for?Frequency, intensity, time and type.
- 15FrequencyHow often you train.
- 16IntensityHow hard you train.
- 17TimeHow long you will train.
- 18TypeHow you train
- 19What are the seven other principles of training a coach needs to know?Progressive overload, adaption, reversibility, rest and recovery, variation, individual needs/differences and specificity.
- 20Progressive overloadIn order to progress (improve), training needs to be
demanding enough to cause the body to adapt(change) to improve performance. - 21AdaptionHow the body reacts to training loads by increasing its ability to
cope with those loads. - 22ReversibilityIf training stops or the intensity of training is not sufficient
(enough) to cause adaptation, training effects will be reversed. - 23Rest and recoveryA sports performer needs to rest to allow their body to
recover. During recovery the body repairs any damage caused by exercise. - 24VariationIt is important to do different activities in training to the performer
doesn’t get bored. - 25Individual needsThe programme should be designed to
meet individual training goals and needs e.g. a fitter person would have a harder
training programme. - 26SpecificityTraining should be linked to the sport, activity or physical/skill-related
fitness goal. - 27Heart rateThe number of times the heart beats per minute (bpm).
- 28Maximum heart rate = HR maxHR max = 220-age(years)
- 29Heart rate target zoneTarget zone = 60%-85% of HR
- 30How do you find the upper training threshold?HR max times 0.85
- 31How do you find the lower training threshold?HR max times 0.6
- 32BORG (6-20) RATING OF PERCEIVED EXERTION SCALE or the BORG (6-20) RPE Scale6 No exertion at all
7 Extremely light
8
9 Very light
10
11 Light
12
13 Somewhat hard
14
15 Hard
16
17 Very hard
18
19 Extremely hard
20 Maximal Exertion - 33Estimating a RPE scaleRPE scale = HR (bpm) ÷10
- 34Hand grip dynanometerPick up and turn on, set it to zero. Hold the dynamometer in the dominant hand and hold your arm at 90 degree angle to your body. Squeeze the dynanometer for 5 seconds as hard as you can.
- 35Hand grip dynanometer advantages and disadvantagesAdvantages: Quick and easy to perform. Requires very little equipment.
Disadvantages: Only measures the strength in the forearm and hand muscles. The dynamometer must be adjusted for hand size. - 36Hand grip dynanometer equipment needed and component testedEquipment needed: Hand grip dynamometer
Component tested - hand strength - 37One minute sit up testAssistant holds athletes feet and tells them to start when they press the button. The athlete then has to lift their upper body and touch their knees with elbows and perform this as many times as they can before the minute is up.
- 38One minute sit up test advantages and disadvantagesAdvantages: Assesses abdominal strength and endurance. Quick and easy to perform, can do with a large group of people.
Disadvantages: a curl-up with the feet held increases the involvement of the hip flexor muscles, making the test less valid as a measure of abdominal strength. Difficult to figure out which type of it ups count. - 39One minute sit up test equipment needed and component testedComponent tested - abdominal muscle strength and endurance
Equipment needed: Stop watch
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- FlashCards sobre BTEC sport, criado por Jessica Duncan em 20-11-2021.
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- Jessica Duncan
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