Btec Sport Exam

HideShow resource information
What are the 6 physical components of fitness?
Aerobic endurance, muscular endurance, muscular strength, speed, flexibility and body composition
1 of 55
What are the 5 skill components of fitness?
Power, reaction time, agility, coordination and balance
2 of 55
What are the 8 training methods?
Circuit, continuous, plyometric, fartlek, interval, flexibility, weight and speed training methods
3 of 55
Name 3 ways to measure exercise intensity.
Heart rate, the borg (RPE) scale and training zones
4 of 55
Define balance.
Maintaining a centre of mass over a base support
5 of 55
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
6 of 55
Define agility.
The ability to move quickly and precisely without losing balance or time
7 of 55
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
8 of 55
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
9 of 55
What is HRmax?
Maximum heart rate of the individual
10 of 55
What are the 3 types of speed training methods?
Acceleration sprints, hollow sprints and interval training
11 of 55
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)
12 of 55
How do you calculate maximum heart rate?
220 - age
13 of 55
What formula is used to predict heart rate?
Using the Borg (RPE) scale, RPE x 10 = heart rate (bpm)
14 of 55
What are the basic principles of training?
Frequency, Intensity, Time and Type
15 of 55
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%
16 of 55
What are the 3 types of flexibility training?
Static stretching, ballistic stretching and PNF
17 of 55
What component of fitness is plyometric training trying to improve?
18 of 55
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
19 of 55
What are the 3 types of strength?
Elastic, static and strength endurance
20 of 55
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
21 of 55
What is target heart rate?
The recommended heart rate appropriate for a training zone
22 of 55
What is resting heart rate?
Your heart rate at rest
23 of 55
Why is a warm up important before a training session?
It prevents injury and gets the body physically and mentally ready
24 of 55
Why is regular testing/reviewing important?
To see if there are any improvements
25 of 55
What are other names for aerobic endurance?
cardio respiratory fitness, cardio respiratory fitness and aerobic fitness
26 of 55
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
27 of 55
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
28 of 55
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
29 of 55
What is validity?
How accurate a set of results are, do they really measure what we want them to?
30 of 55
What is reliability?
The ability to repeatedly carry out the same test and expect comparable results each time
31 of 55
What does RPE stand for?
Rate of Perceived Exertion
32 of 55
What level of the borg scale would you need to be working at to improve muscular endurance?
A rating of 12-14
33 of 55
What is muscular hypertrophy?
An increase in the size of the muscle and an increase in strength due to training then adaptation
34 of 55
What is muscular atrophy?
A loss in muscular size and strength
35 of 55
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
36 of 55
What is the purpose of weight training?
Low reps and high load develop strength. High reps and low load develop endurance
37 of 55
What does the skin fold test measure and what equipment is needed?
It measures body composition. Skin fold callipers and an assistant is needed
38 of 55
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
39 of 55
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
40 of 55
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
41 of 55
What component of fitness are dumbbell bicep curls trying to develop?
42 of 55
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
43 of 55
What is adaptation?
When your body increases its ability to cope with training loads, it occurs during the recovery period of a training session
44 of 55
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
45 of 55
What is variation?
This is making minor changes to fitness routines to avoid boredom and maintain enjoyment
46 of 55
How can variation be applied?
By changing the: type of equipment, training environment, order of training, type of exercise and nature of training
47 of 55
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
48 of 55
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
49 of 55
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
50 of 55
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
51 of 55
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
52 of 55
Explain strength endurance.
This is repetitive movements of a muscle, cycling. 50-60% of IRM and 20 reps
53 of 55
Explain elastic strength.
This is producing movements in quick succession, gymnastics. 75% of IRM and 12 reps
54 of 55
Explain maximum strength.
These are single movements against a load, shot put. 90% of IRM and 6 reps
55 of 55

Other cards in this set

Card 2


What are the 5 skill components of fitness?


Power, reaction time, agility, coordination and balance

Card 3


What are the 8 training methods?


Preview of the front of card 3

Card 4


Name 3 ways to measure exercise intensity.


Preview of the front of card 4

Card 5


Define balance.


Preview of the front of card 5
View more cards


No comments have yet been made

Similar Sports Science resources:

See all Sports Science resources »See all Unit 1 resources »