Btec Sport Exam
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- Created by: Alexandra.
- Created on: 22-01-16 22:10
What are the 6 physical components of fitness?
Aerobic endurance, muscular endurance, muscular strength, speed, flexibility and body composition
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What are the 5 skill components of fitness?
Power, reaction time, agility, coordination and balance
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What are the 8 training methods?
Circuit, continuous, plyometric, fartlek, interval, flexibility, weight and speed training methods
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Name 3 ways to measure exercise intensity.
Heart rate, the borg (RPE) scale and training zones
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Define balance.
Maintaining a centre of mass over a base support
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Define coordination and what are the 3 types?
The ability to use body parts together to move smoothly and accurately to perform efficiently. The 3 types are hand-eye, foot-eye and hand-to-hand coordination
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Define agility.
The ability to move quickly and precisely without losing balance or time
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Why would a shot putter need the component of fitness power?
When pushing the ball there needs to a lot of power as it will travel further
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What are the 3 types of body composition? Give examples of each
An endomorph has a lot of fat mass, sumo wrestler. A mesomorph has broad shoulders, swimmer. An Ectomorph does not have a lot of fat mass, a gymnast
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What is HRmax?
Maximum heart rate of the individual
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What are the 3 types of speed training methods?
Acceleration sprints, hollow sprints and interval training
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What is BMI used to measure and what is the formula used to calculate BMI?
It measures body composition and the formula is Body Height (kg) / Height (m) x Height (m)
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How do you calculate maximum heart rate?
220 - age
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What formula is used to predict heart rate?
Using the Borg (RPE) scale, RPE x 10 = heart rate (bpm)
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What are the basic principles of training?
Frequency, Intensity, Time and Type
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What are the training zones and their percentages?
Warm-up/cool down zone 50% or less, Fat burning zone 50-60%, Aerobic training zone 60-85% and Anaerobic threshold zone 85-100%
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What are the 3 types of flexibility training?
Static stretching, ballistic stretching and PNF
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What component of fitness is plyometric training trying to improve?
Power
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Nevaeh, a cross country athlete, wants to improve her endurance while running up and down hills, what training method would be appropriate and why?
Fartlek training, it is a form of continuous training so she will be running with no breaks but this training also focuses on running over different terrains and at different speeds so she would train at different intensities
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What are the 3 types of strength?
Elastic, static and strength endurance
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Why would a swimmer need a good reaction time?
To react to the stimulus as quickly as possible, giving themselves a better chance of winning
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What is target heart rate?
The recommended heart rate appropriate for a training zone
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What is resting heart rate?
Your heart rate at rest
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Why is a warm up important before a training session?
It prevents injury and gets the body physically and mentally ready
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Why is regular testing/reviewing important?
To see if there are any improvements
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What are other names for aerobic endurance?
cardio respiratory fitness, cardio respiratory fitness and aerobic fitness
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What is a training plateau and how can it be avoided?
This is when the performer's fitness does not improve but does not get any worse due to training at the same intensity for a long period of time. It can be avoided by maintaining training levels and intenisty
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Name 2 characteristics of interval training?
1) periods of high intensity exercise, for 30 seconds to 5 minutes. 2) Periods of rest or lower intensity work after the high intensity exercise
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Name 2 advantages and 2 disadvantages of continuous training.
Advantages: it improves muscular and aerobic endurance. Disadvantages: can be boring and does not improve anaerobic endurance
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What is validity?
How accurate a set of results are, do they really measure what we want them to?
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What is reliability?
The ability to repeatedly carry out the same test and expect comparable results each time
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What does RPE stand for?
Rate of Perceived Exertion
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What level of the borg scale would you need to be working at to improve muscular endurance?
A rating of 12-14
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What is muscular hypertrophy?
An increase in the size of the muscle and an increase in strength due to training then adaptation
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What is muscular atrophy?
A loss in muscular size and strength
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What does 1RM stand for?
This refers to the maximum amount of weight a person can lift in a single repetition of a given exercise
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What is the purpose of weight training?
Low reps and high load develop strength. High reps and low load develop endurance
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What does the skin fold test measure and what equipment is needed?
It measures body composition. Skin fold callipers and an assistant is needed
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What does the Illinois agility run test and what equipment is needed?
It tests speed and agility. A tape measure, stopwatch and 8 cones are needed
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What does the grip dynamometer measure and what equipment is needed?
It tests strength of the grip-squeezing muscles of the hand. A grip dynamometer is needed
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How are dumbbell bicep curls carried out?
Dumbbell in each hand at arms length. Upper arms stationary, exhale and curl weights while contracting biceps. Hold contracted position for a bit as you squeeze biceps. Inhale and slowly begin to lower dumbbells back to starting position. Repeat
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What component of fitness are dumbbell bicep curls trying to develop?
Strength
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What does the principle of training, overload, mean?
This means training needs to be demanding enough to cause the body to adapt. The frequency, intensity and time must be increased gradually for overload to be applied correctly
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What is adaptation?
When your body increases its ability to cope with training loads, it occurs during the recovery period of a training session
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What is reversibility?
This is when fitness is lost due to training being stopped or reduced in intensity. It is also known as de-training
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What is variation?
This is making minor changes to fitness routines to avoid boredom and maintain enjoyment
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How can variation be applied?
By changing the: type of equipment, training environment, order of training, type of exercise and nature of training
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What are the advantages of interval training?
It develops a number of fitness components such as aerobic endurance, it requires little equipment and recovery time gets shorter which is beneficial to performance
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What are the disadvantages of interval training?
Even when you start to fatigue you have to keep working hard and there is a high risk of overtraining
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What are acceleration sprints?
When pace is increased gradually from standing, to jogging, to striding then a maximum sprint. resistance drills and hill runs can be used. Rest intervals are used. They are a good form of anaerobic training
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What are hollow sprints?
A series of sprints followed by periods of walking or jogging. They are useful for football players who constantly change their speed throughout a game
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What is speed training method, interval training?
A work period followed by a rest or recovery period. Work intervals are short but performed at a high intensity to develop speed
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Explain strength endurance.
This is repetitive movements of a muscle, cycling. 50-60% of IRM and 20 reps
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Explain elastic strength.
This is producing movements in quick succession, gymnastics. 75% of IRM and 12 reps
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Explain maximum strength.
These are single movements against a load, shot put. 90% of IRM and 6 reps
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Other cards in this set
Card 2
Front
What are the 5 skill components of fitness?
Back
Power, reaction time, agility, coordination and balance
Card 3
Front
What are the 8 training methods?
Back
Card 4
Front
Name 3 ways to measure exercise intensity.
Back
Card 5
Front
Define balance.
Back
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