Skill Components of Fitness
Identify one skill related component of fitness.
Agility, balance, coordination, power, reaction time, speed.
Identify one health related component of fitness.
Cardiovascular fitness, muscular strength, muscular endurance, flexibility.
Identify what principle of training makes training specific to your preferred sport, activity or developing physical/skill related fitness goals.
Specificity.
Identify one component of a warm up?
Pulse raiser, mobility, stretching, dynamic movements, skill rehearsal.
Identify two potential hazards in a sports hall?
Check walls, doors, lighting, windows, hard floors, equipment left out.
The ability to keep your body mass or centre of mass over a base of support?
Balance
The maximum force a muscle or group of muscles can exert against a resistance.
Muscular strength.
If a player stops training or decreases in intensity what are they going to experience?
Reversibility - performance will deteriorate.
Which component of the cool down gradually lowers the heart rate and reduces the body's temperature with easy movements and exercises.
Low intensity exercise.
What should a referee check for prior to starting a football match to minimise risk of injury?
Correct clothing/footwear - football boots, shin pads.
Illinois agility test.
State the test for cardiovascular fitness.
Bleep test or Cooper 12 minute run.
What is the definition of rest and recovery?
These are essential to allow the body to repaid and adapt, and the renewal of body tissues, If your body doesn't get a chance to recover then the rate of progression can be reduced.
What component of the warm up is 'movements that show a change of speed and direction' and give a practical example?
Dynamic movements e.g. slalom shuttle runs.
What is the definition of a hazard and identify one hazard on an artificial outdoor area (3G)?
Something that has the potential to cause harm, injury or damage during physical activity. Litter, dog muck, broken bottles, goal posts, pitch surface.
Explain a practical example of coordination or reaction time
Coordination - A tennis player during a serve using one arm to toss the ball, legs to jump in the air and second arm to swing the racket forward.
Reaction time - Sprinter hearing the gun, processing the response and leaving the blocks quickly.
Explain a practical example of muscular strength or muscular endurance
Muscular strength - rugby player to exert the correct amount of force during a tackle to carry out the technique correctly and safely.
Muscular endurance - boxer to continually use the same muscles repetitively during 2/3 minute rounds.
What is the definition of progression and provide a practical example?
Training needs to be demanding enough to cause your body to adapt, improving performance. E.g. bench pressing 40kg becomes easy and move up to 45kg.
State two adaptations that happen to the body during a cool down.
Transaction back to resting state. Lower HR/BR. Lower body temperature. Circulate blood and oxygen. Increase removal of waste product. Reduce risk of DOMS. Aid recovery by stretching muscles.
What needs to be taken into account prior to a match to ensure a fair competition?
An appropriate level of competition - age, fitness level and skill level.
Identify and explain the test for power
Vertical jump - jump as high as you can from standing start. The distance between this point adn where you can reach normally standing.
Identify and explain the test for flexibility
Sit and reach test - stretch forward with both hands as far as you can whilst straight-legged.
What are the four principles a coach could use to overload training?
Frequency - training more often
Intensity - training harder
Time - training longer
Type - training with a different method
What two benefits do stretching and mobility have on the body?
Increase in flexibility of muscles and joints.
Increase in pliability of ligaments and tendons.
Explain what personal protective equipment is and an example of why it should be worn?
A mouth guard is worn in rugby to prevent a player from losing his teeth during contact. Helmets should be worn in cricket to protect the cranium and brain.