Health fitness and wellbeing
Name a Physical benefit of taking part in exercise or sport regularly
Reduces body fat
Strengthens muscles including the heart
Improves the function of the major systems of the body for example cardiovascular or respiratory system
Allows you to complete daily physical tasks with ease
reduces the chance of developing some diseases such as diabetes
Carbohydrates are a source of
Energy
Ability to change direction quickly
Agility
Continuous training improves
Cardiovascular endurance
Frequency refers to how .................. you train
Often
Which three types of well being make up health
Physical, mental, social
The function of protein is
To grow and repair muscles
Long distance cyclists need which component of fitness most
Cardiovascular endurance
This methods of training involves jumping, hopping and bounding, it improves leg power
Plyometrics
Progression is gradually ........ in training frequency, intensity and duration.
increase
Name 4 lifestyle choices that can have a positive effect on health
Regular exercise
Eating a balance diet
Having sufficient sleep
Balancing work and social life
Vitamins and minerals help the body to
maintain and regulate body functions
Body composition means
The percentage of body weight that is fat, muscle and bone
The aerobic zone is between what percentages of your maximum heart rate?
60-80 %
State a way to way to increase intensity
Increase reps, sets or heavier weight, increase in speed or reduction in resting time between sets.
Name a social or mental consequence of a sedentary lifestyle
Social: increased feeling isolation
feeling lonely
decreased motivation to socialise
Carbo loading is used by.................... because..........................
Endurance athletes because this will allow them to store glycogen in their muscles and therefore have more energy for their event.
Name a fitness test for power
Vertical jump
Speed relies on the anaerobic energy system, what percentage of a football players maximum heart rate are they likely to be working at when sprinting on a counter attack?
80-100%
What are the three phases of a cool down
Heart reducer, mobility and stretching, refuelling
Name three negative lifestyle choices
Smoking
drinking alcohol
A sedentary lifestyle
poor diet
misuse of drugs
Why would a marathon runner and a sprinters diet be different
Sprinters will need more protein, while marathon runners will need more carbohydrate.
Describe the protocol for the Cooper's 12 min run
Run or swim as much distance as possible in 12 mins, ideally on a running track or an area where you can clearly calculate the distance.
Explain how weight training can be used to improve strength, muscular endurance and power
To improve strength heavy weight for 3-6 reps
To improve muscular endurance light to medium weight 12- 20 reps
To improve power medium weight 3-6 reps moving the weights quickly
Name the four principles of training
Specificity, progression, overload and variance