1.1.1 TO 1.1.5

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  • Created by: Leah
  • Created on: 26-04-13 18:21
Definition of health
Physical, Mental and Social well being-not merely the absence of disease
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Definition of fitness
The ability to meet the demands of your environment
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Definition of excercise
Any form of physical activity-does not have to be competitive
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What are the components of Health Related Fitness?
Flexibility, Cardiovascular fitness, Muscular strength, Body composition, Muscular endurance
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What are the components of Skill Related Fitness?
Agility, Balance, Co-ordination, Power, Reaction time, Strength
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What are the things that affect a Healthy Active Lifestyle?
Personal hygiene, Emotional well being, Alcohol/Drugs, Safety, Environment, Diet
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Give social, mental and physical benefits of exercise
PHYSICAL-Muscular strength and endurance improvements/HRE and SRE improvements, Hypertrophy MENTAL- Serotonin (relieves stress), Confidence/self esteem SOCIAL-Making friends, teamwork/competition
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Give 4 reasons (with defenitions) to participate in sport
CO-OPERATION-Working together to achieve a goal PHYSICAL CHALLENGE-Pushing your body to physical exertion COMPETITION-Working against each other to achieve a mutual goal AESTHETIC APPRECIATION-To have better power and technique in a movement
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Influences to participate in sport
Culture, Health and well being, Image, People, Socio-economics, Resources
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Give the 4 main roles in sport
Volunteer, Performer, Leadership, Officiators
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Give examples of volunteer roles in sport
First aider, Spectator
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Give examples of participation roles in sport
Player
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Give examples of leadership roles in sport
Manager, Captain, Coach
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Give examples of officiating roles in sport
Umpire, Linesman, Referee
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Give the 4 categories of the participation pyramid from bottom to top
Foundation, Participation, Performance, Elite
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What is meant by foundation?
Sport played with friends for fun, perhaps not being good at it or knowing all the rules eg. a school PE lesson
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What is meant by participation?
Playing a sport at club level, knowing the rules and being more confident at it
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What is meant by performance?
Sport played at county or regional level, which is more competitive
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What is meant by elite?
Sport played internationally/for your country at a professional level
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Give 3 initiatives
Sport England's 'start stay succeed' initiative, PESSCL, School sports partnerships
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Give the definition of speed
The amount of time it takes you to travel between two points
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Give the definition of agility
The ability to change direction at speed
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Give the definition of balance
Being able to maintain your Centre Of Gravity (COG)
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Give the definition of co-ordination
The ability to use more than one part of your body at the same time
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Give the definition of power
Speed and strength
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Give the definition of reaction time
The amount of time it takes you to respond to a stimulus
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Give the definition of Muscular strength
The amount of force a muscle can exert against a resistance
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Give the definition of Body composition
% of body weight that is fat, muscle and bone
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Give the definition of Flexibility
The range of movement around a joint
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Give the definition of Cardiovascular fitness
The ability to exercise your whole body over long periods of time
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Give the definition of Muscular endurance
The ability to use muscles repeatedly over a long period of time without getting tired
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Give the 6 methods of training
Weight, Cross, Circuit, Continuous, Fartlek, Interval
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Give the definition of Weight training
Physical training that involves lifting weights and contracting muscles
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Give the definition of Cross training
When the participant uses a mix of all training methods to improve more than one HRF or SRF component
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Give the definition of Circuit training
When the participant goes through a series of exercise stations with a small interval inbetween
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Give the definition of Continuous training
Training in which the participant has no break from exercising
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Give the definition of Fartlek training
Fartlek is a Swedish word meaning 'speed play'. It is training in which the speed of the exercise is varied
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Give the definition of Interval training
Training in which the participant has a break between activities
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Give the principles of training
Reversibility, Rest and recovery, Individual needs, Progressive overload (FITT), Specificity
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What is FITT
The ways in which you progressively overload. By increasing the Frequency, Intensity, Time, Type
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Give the definition of Reversibility
Any fitness improvement or adaptation can be lost when training is stopped
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Give the definition of Rest and recovery
Recovery is the time needed for you to repair any damage caused by physical activity. Rest is the period of time for recovery.
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Give the definition of Individual needs
Training that matches the needs of the individual and is set at the right level
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Give the definition of Progressive overload
To gradually increase the amount of exercise done to increase fitness with less injury risk
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Give the definition of Specificity
Matching training to the skills/fitness components for an activity. Training the right parts of the body. To benefit the sport you are training for
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What is the definition of SMART
Specific, Measurable, Achievable, Realistic, Time Bound
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Give the definition of Specific
Say exactly what you want to achieve
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Give the definition of Measurable
Can be measured so you know when they are/have been achieved
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Give the definition of Achievable
Making sure that they are set at the right difficulty level
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Give the definition of Realistic
To be able to realistically reach your target you must; be physically able, Have enough resources, time, money, facilities etc. be able to access everything needed to fulfill the target
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Give the definition of Time Bound
To have a deadline to reach your goal by
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Give the definition of Frequency
How often there is participation in exercise
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Give the definition of Intensity
How hard you exercise
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Give the definition of Time
How long you exercise for
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Give the definition of Type
What exercises should be used
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What are the tests for Cardiovascular Fitness?
Cooper's 12 minute run test, Treadmill test, Harvard step test
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What is the test for Muscular Strength?
Hand grip test
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What is the test for Flexibility?
Sit and reach test
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What is the test for Agility?
Illinois agility run test
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What is the test for Co-ordination?
3 ball juggle
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What is the test for Balance?
The standing stork test
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What are the tests for Power?
Standing board jump test, Sargent jump test
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What is the test for Speed?
30 metre sprint test
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What is the test for Reaction time?
The ruler drop test
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What is a PAR-Q?
A Physical Activity Readiness Questionnaire-A series of questions with yes or no answers to assess your personal readiness to increase your physical activity
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What are the components of a balanced diet?
Fats, Carbohydrates, Proteins, Vitamins, Minerals, Water, Dietary Fibre
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What are the macro nutrients?
Fats, Carbohydrates, Proteins
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What are the micro nutrients?
Vitamins, Minerals
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What is the purpose of water in the diet?
Used in chemical reactions, lost in sweat and urine, keeps the body hydrated
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What is the purpose of fibre in the diet?
Helps keep the bowels and digestive system working properly
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What is the purpose of carbohydrates in the diet?
They give you the majority of your energy. Simple-give immediate energy but become fat if unused. Complex-break down to give a slow release of energy over a period of time
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What is the purpose of Fats in the diet?
Fats are burnt slowly (only with carbohydrates) and provide some energy, they keep you warm. HDL is good and clears the arteries LDL is bad and clogs the arteries
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What is the purpose of proteins in the diet?
Main purpose id for growth and repair (muscles), they give some energy, but are very difficult to burn
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What is the purpose of minerals in the diet?
Calcium-Bones and cartilage. Iron-Used for blood transport and in haemoglobin production and the red blood cells
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What is the purpose of vitamins in the diet?
Vitamin D-Made from suns rays, helps body absorb calcium. Vitamin C-Boosts and supports immune system, found in mainly citrus fruits and berries (antioxidants). Vitamin E-Skin
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Explain what blood shunting is
When you exercise and blood is redistributed around the body to increase the supply of oxygen to the muscles. Blood is diverted away from some organs like the digestive system, the digestive system cannot work properly with a limited blood supply
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Other cards in this set

Card 2

Front

Definition of fitness

Back

The ability to meet the demands of your environment

Card 3

Front

Definition of excercise

Back

Preview of the front of card 3

Card 4

Front

What are the components of Health Related Fitness?

Back

Preview of the front of card 4

Card 5

Front

What are the components of Skill Related Fitness?

Back

Preview of the front of card 5
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