Sport

• What are the fitness tests for balance

  Stork stand test, Y balance test
• What does the personal goal setting acronym SMARTER stand for

  Specific, Measurable, Achievable, Realistic, Time-related, Exciting, Recorded
• Types of motivation

  Intrinsic and extrinsic
• What is extrinsic motivation

  An external factor motivating someone I.e money, a trophy or any kind of reward
• What is Intrinsic motivation

  Motivation where The reward is personal gain and enjoyment
• methods of training for muscular endurance

  Free weights, circuit training
• Methods of training for speed

  Acceleration sprints, interval training, resistance training
• Methods of training aerobic endurance

  continuous training, Fartlek training
• Methods of training flexibility training

  Static active, static passive, PNF
• Methods of training muscular strength

  Fixed weights, fixed resistance machines
• methods of training agility

  SAQ (Speed Agility Quickness) training
• Methods of training balance

  BOSU ball, Balance board
• Methods of training power

  Plyometric training
• Fitness tests for muscular endurance

  One minuite sit up test, one minute press up test, timed plank test
• Fitness tests for body composition

  BMI, BIA, Waist to hip ratio
• Fitness tests for speed

  30m sprint, 30m Flying sprint
• Fitness tests for aerobic endurance

  Multi stage fitness test, yo-yo test, Harvard step test, 12 minute cooper run
• Fitness tests for flexibility

  Sit and reach test, calf muscle flexibility test, shoulder flexibility test
• Fitness tests for muscular strength

  Hand grip dynamometer, 1 rep max
• Fitness tests for agility

  Illinois agility test, T test
• Fitness test for balance 


  Stork stand test, Y balance test
• Fitness tests for coordination

  Alternate hand wall toss test, stick flip coordination test
• Fitness tests for power

  Vertical jump test, Standing long jump, margari-kalaman power test
• Fitness test for reaction time

  Ruler drop test, online reaction time test
• Physical components of fitness

  Aerobic endurance, muscular endurance, muscular strength, speed, flexibility, body composition
• Skill related components of fitness

  Agility, balance, power, reaction time, coordination
• Additional principles of training

  Progressive overload, Adaptation, reversibility, rest and recovery, variation, specificity, individual differences
• What is cardiac hypertrophy

  After Long term training, Walls of heart get thicker- increases strength of contractions
• What are the effects of long term fitness

  Cardiac hypertrophy, decreased resting heart rate, increased strength of respiratory Muscles, capillarisation around alveoli, increased bone density, muscle hypertrophy, increased flexibility
• Benefits of goal setting

  Increase participation, maintain training and intensity, increased fitness, improved performance
• Reliability

  The ability to carry out the same test method and expect the same results
• Validity

  Results obtained are a true reflection of what you are actually trying to measure.
• What is normative data

  average results of fitness tests in a category (e.g gender, age) that provides a accurate reprsensation of an athletes level of fitness
• How to calculate maximum heart rate

  $220-age$