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47 Cards in this Set

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Reason for taking part in exercise

Cooperating


Competition


Physical challenge


Aesthetic appreciation


Development of friendships and social mixing

C.C.P.A.D

Cooperating

Improve teamwork in everyday life e.g coworkers

Competition

Psycological prep


Consontration


Positive mindset


Focus on sport


Away from stress of life

Physical challenge

Marathon


Coming back to sport after injury


Lasting memory for sport

Aesthetic appreciation

Looks good e.g good goal or drive in cricket


Better than winning

Development of friendships and social mixing

Meet new people


Coach, referee.


Motivation in team


Train alone is hard

Benifits

Physical


Mental


Social

Physical

Body comp


Positive on mental state and wellbeing

Social

Active social life


Network of friends


Team work skills

Memtal

Cope better with stress


Confidence


Focus on sport


Mental challenge

Benifits continued

Improve health


Help individual feelgood


Relieve stress and tention


Improve confidence


Increase fitness


For enjoyment


Mental challenge

I.H.I.I.M.F.R

6 influences chirps

Cultural factors


Health and wellbeing


Image


Resources


People


Socio economics

Cultural factors

Disability- wheelchair games


Age- skill level


Race- no black tenis cricket


Gender-same gender sport not taken seriously

Health and well being

Asthma hard to run for long periods of time


Go to gym

Image

Fashion- seasonal wear. Wimbledon tenis clothes brought more


Popularity- London marathon inspires

Resources

Availability- facilities equipment


Location- close


Access- foot bike public transport


Time- 24 hour gym

People

Family- children follow in footsteps of parents. Teams


Peers- support eachother and gain similarities


Rope model- inspire to take up sport

Socio economics

Cost- equipment facilities


Running costs- annual fees shoes


Status- work or school..

Initives

Opportunities for people to get involved and participate


Youth sport


Sports England

Participation pyramid

Foundation


Participation


Performance


Elite

Health

Complete mental physical wellbeing not just absence of disease or infirmity(old)

Health related components

Cardiovascular fitness


Body comp


Muscular strength


Muscular endurance


Flexibility

Skill related components crabsp

Coordination


Reaction time


Agility


Balance


Speed


Power

Reaction time

Visual- lights on f1


Audio- gun shot

Balanced diet

Consuming the right amount of components.. energy and rest and repair

Macro nutrients

Carbohydrates- 30%


Protein- 20%


Fats- 30%

Carbs

Simple sugars quick burst of energy chocolate cake



Complex slow burst starch rice pasta stored in muscles as glycogen and glucose

Micronutrients

Vitimins


Minerals


Water


Fibres

Vitimins

A- vision night blindness. Fesh eggs veg


B1- release carbs. Wholegrain and meat


C- teeth gums prevent scurvy. Fruit citris


D- calcium. Milk liver


E-growth. Cereal and veg oil

Minerals

Calcium- dairy reduce osteoporosis


Iron- red meat red blood cells

Haemoglobin

Makes red blood cells


Metallic cos have iron in blood for oxygen prevent anemia no red blood cells no oxygen

Fibres

Make food fuller


Help go to toilet


Insoluble- cereal bread


Soluble- oats

Water

8 glasses a day


Half of body is water


Distribution of electrolights


Sweat

Blood shunting

After eaten oxygen stays at digestive system


If you exercise straight after you eat less blood available to working muscles


3 hours after eaten

Carbo loading

Saturate muscles with carbs for energy loads before event


Stored glycogen


Methods of training

Interval


Circuit


Cross


Fartlek


Weight


Continuous


Static strength

Low reps


High weight


Pull or push or static object


Hold position

Dynamic strength

High reps


Medium weight


Movement

Explosive strength

One quick movement


Medium weight


Jump


Reps

RM- rep max easier weight more reps


2-3 sets of 15 reps

Principles of training spir

Specificity- marathon training


Progressive overload- increase weight or intensity over time


Individuals needs - age ability illness disability


Rest and recovery-2 training day then rest 3 training days then rest

Fitt principle

Frequency - how often


Intensity- how hard


Time - length target zones


Type of training-

Reversibility

Gradual loss of muscle mass


Illness or injury


Rest and recovery

performance in hansom drugs

Stimulants - CNS coordination and reaction time. Cocain


Peptide hormones - mimic testosterone. HGH. EPO red blood cell production


Beta blockers- calm HR. Snooker


Narcotic analgesics- pain relief. Paracetamol


Anabolic steroids- muscle growth mimic testosterone. Sprint


Diuretics- cover up drugs urine production weight loss jockies boxers Achol

Doping

Taking illegal drugs illegally in sports to increase performance

Recreational drugs

Chose to take them


Coffee


Nicotine- slow heart rate and blood pressure no red blood cells


Achol- banned in pubs some sports and religions


Weight gain


Dizzy

Somatotypes

Endomorph- fat.


Mesomorph- muscle.


Ectonorph- skinny