10 pt 15 pt 20 pt 25 pt 5 pt 10 pt 15 pt 20 pt 25 pt 5 pt 10 pt 15 pt 20 pt 25 pt 5 pt 10 pt 15 pt 20 pt 25 pt 5 pt 10pt 15 pt 20 pt 25 pt 5 pt Components Of Fitness Methods Of Training Principles of Training Fitness Test Ads/Disads Fitness Tests

Define fitness.

A set of attributes that people have or achieve that relate to their ability to perform physical activity.

What is speed?

Distance divided by time taken, measured in m/sec.

Define power and give a sport where it is important.

The product of strength and speed. E.g. Jumping.

What is the difference between muscular strength and muscular endurance?

Strength: Maximum force a muscle or group of muscles can produce in a single contraction. Sets – 1-5 repetitions. Endurance: How well you can produce repeated contractions at less than maximal intensities. Sets – repetitions.

Define aerobic endurance. How do we improve it?

Ability to take on, transport & utilise oxygen. Continuous, fartlek & interval training.

What does PNF stand for? Give an example of a PNF stretch.

Proprioceptive Neuromuscular Facilitation.

Describe circuit training. Which component of fitness does it improve?

Series of exercises. Don’t work 2 muscle groups in a row. Cardiovascular exercises. Aerobic endurance.

What is interval training used to improve? Can you explain 1 ad & 1 disad?

Used to improve aerobic endurance & speed, example= –Work 4mins, rest 2mins –4 sets of 4 minutes at 70% effort with 2 mins rest inbetween. Ad: –Allows progressive overload –Used for an/aerobic endurance Dis ad –Needs planning –Repetition could lead to boreom

Describe Fartlek training.

Speed play mins. Change speeds and % of intensity. Sport specific.

What are the types of strength, muscular endurance and power training?

Free weights: eg bicep curls, tricep dips, resistance machines, ads- can be sport-specific, dis-ads- time for planning, need a spotter for safety. Circuit: series of exercises, ads- training can be tailored specifically to the athletes needs, disads- time for planning and safety in design Plyometrics: explosive power and strength e.g. clap press up, ad- sport specific, disad- experience level for safety.

Describe the F in: In Swinton People R Really F I T

Frequency. How often the athlete trains a year. E.g. 3-5 sessions per week

Describe the P: In Swinton People R Really F I T

Progressive Overload The body needs to adapt to improve performance. E.g. increasing frequency, intensity, time or reducing recovery.

Describe the TT in: In Swinton People R Really F I T

T – YPE Varying the exercises to suit the performer. E.g. muscular strength, endurance & power using circuits/free weights/plyometrics. T - ime How long you train for. E.g mins activity.

Describe the R & S in: In Swinton People R Really F I T

R- EVERSIBILITY ‘USE IT OR LOSE IT’. If a fitness gain is not used regularly the body will reverse it and go back to its previous level. S- PECIFICITY Different types of training will produce fitness results. Must be sport specific to the client.

What do variation & adaptation mean?

Variation: keeps an individual interested in their training program. Adaptation: occurs during the recovery period after training is complete. Adaptation is how your body increases its ability to cope with training loads.

p Identify 2 reasons we use fitness tests? What do we need to know before we carry them out?

Set goals Gain informed consent Equipment safety How to record results Know the ads/dis ads to each test

r What does a ‘hand-grip dynamometer’ test?

Strength (But only in the wrist flexors- making it lack validity)

t Name 1 advantage and 1 disadvantage of the sit n reach test?

1 advantage: Easy, quick, modified tests exist, published set of results to relate to 1 disadvantage: Validity of measuring lower back flexibility only (but not for teenage girls) Some people warm up beforehand affecting result

Explain 1 advantage and 1 disadvantage of using the Multistage fitness test?

1 advantage: Minimal cost, large numbers at once, gives a good prediction of aerobic endurance 1 disadvantage: Validity/reliability- person needs to run exactly on the beep, not suitable for all, motivation levels, favours those with good muscular endurance/strength & power in the legs.

Describe 1 advantage and 1 disadvantage of the ‘Illinois Agility Run’

Advantage: Minimal cost, simple, valid for games players Disadvantages: Surfaces affect times, slipping on surface, inconsistency in times recorded, left/right turning ability, using the standard layout using the published test results

What are differences between validity & reliability?

Reliability is repeatability – test results should be consistent. Would you be able to carry out the fitness test in the same way with the same conditions every time. Validity- accuracy of the fitness test results. Were they intending what you intended to measure?

Outline a test for speed

35 second sprint: –Warm up –3 people should time –Start the stopwatch as soon as the word “GO!” –Stop the stopwatch when the runner crosses the finish line. –Take an average result from the 3 timers. –Cool down

Describe a test for power

Vertical jump: Short warm up Start with dominant side against the board, feet together and measure standing height with hand raised as high as possible 3 trials Dip the arms and knees and jump to touch the board at the peak of the jump.

Identify 2 muscular endurance tests and describe 1.

1 min Press Up test- On a mat, press up action should be continuous with no rest between, elbows at 90 degrees, can perform on knees 1 min Sit Up test- Knees bent, feet flat, arms folded across the body, raise up 90 degrees, feet can be held, record total number of sit ups

Identify 2 tests for body composition and outline 1.

Body Mass Index (BMI)- Measure body weight (kg), height (m) BMI = weight_(kg)_____ Height (m) X height (m) Bioelectrical Impedance Analysis (BIA)- Predicts % body fat on a machine, urinate before the test, lie own, remove right sock/shoe, BIA electrodes are placed on right wrist, hand, ankle and foot, participant info on weight, age, gender, height is entered into machine, weak current is then passed through the body and the % body fat is recorded.