Topics A

• What components of fitness benefit sports lasting longer than 30 minutes?

  Aerobic endurance and muscular endurance
• What component of fitness is needed for activities involving force?

  Muscular strength
• What component of fitness is needed for an activity involving fast movements?

  Speed
• What component of fitness is needed for an activity involving a wide range of movement around joints?

  Flexibility
• What component of fitness is needed for an activity involving strong movements?

  Power
• What component of fitness is needed for an activity involving quick changes of direction?

  Agility
• What component of fitness is needed for an activity involving quick movements in response to a stimulus?

  Reaction time
• What component of fitness is needed for an activity involving controlling the body to remain steady and upright?

  Balance
• What component of fitness is needed for an activity involving the movement of 2 or more body parts at once?

  Coordination
• What is the definition of agility?

  The ability to change direction quickly without losing balance
• What is the definition of power?

  The ability to use strength and speed to enable a strong movement
• What is the definition of speed?

  The ability to move the body or body part as quickly as possible
• What is the definition of aerobic endurance?

  Cardiovascular endurance- the ability to do an activity over 30 minutes without getting out of breath or fatigued
• What is the definition of coordination?

  The ability to move 2 or more body parts at the same time
• What is the definition of reaction time?

  The time it takes for a person to respond to a stimulus.
• What is the definition of muscular strength?

  The maximum amount of force a muscle or muscle group can exert in a single effort.
• What is the definition of balance?

  The ability to keep control of your body in a position and keep upright and steady
• What is the definition of muscular endurance?

  To use the same muscle or group of muscles repeatedly over a period of time
• What is the definition of flexibility?

  The maximum range of movement around a joint or in a muscle.
• What is body composition?

  The proportion or percentage of body weight that is fat, muscle, bone, and other tissues in the body.
• What is the acronym for the principles of training?

  FITT
• What does FITT stand for?

  Frequency, Intensity, Time, and Type.
• What do we mean by frequency?

  How often to train per week
• What do we mean by intensity?

  How hard to train
• What do we mean by time?

  How long to train for
• What do we mean by type?

  Which training method to use to target the component of fitness that needs improving
• What are the 7 additional principles of training other than FITT?

  Progressive overload, specificity, individual needs/differences, adaptation, reversibility, variation, rest and recovery
• What is progressive overload?

  Training that is demanding enough to make the body adapt which leads to improved performance
• What happens if you overload your training too quickly?

  Injury and demotivation
• What is specificity in training?

  Training is specific to the sport, activity or components of fitness.
• What are individual needs/differences in training?

  The programme is designed to meet individual training goals and needs
• What is adaptation?

  How the body reacts to training loads by increasing its ability to cope with those loads
• What is reversibility?

  If the training stops or the intensity is too low, then the body adapts and the training effects are reversed
• Why is it important to have variation in training?

  The performer could get bored and lose motivation
• Why is rest and recovery important?

  The performer needs rest to allow their body to recover and adapt.

  During recovery, the body repairs any damage caused by the exercise, this means they will be fit and ready for the next session.
• What does heart rate show when training?

  How hard you are working
• What is heart rate?

  The number of times the heart beats per minute (bpm)
• Why does your heart rate increase when exercising?

  To increase the blood flow to your muscles- this increases the oxygen to muscles
• How can you measure heart rate?

  Manually (taking pulse for 1 minute with fingers on artery in the wrist) or with technology (smartwatch or heart rate monitor)
• How do you work out a person's maximum heart rate?

  220 - age