Level 2 Unit 1
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
Help!
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| Aerobic endurance | This is a measure of how efficiently
you are able to keep your muscles supplied with nutrients
and oxygen while you are exercising
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| Muscular endurance | When your muscles can exert for a long period of time
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| Body composition: | This is a measure of how much of
your body is made up of fat-free mass, of vital organs
and how much is made up of fat
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| Flexibility: | This is the ability to move all your joints through their full range of movements smoothly
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| Speed | This is how long it takes for an individual or an object to travel a certain distance, the faster something moves and the greater its speed
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| Muscular Strength | This is the amount of force, measured in Kilograms (kg) or Newtons (N), that can be generated by a muscle when it is contracting
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| Agility | Is the ability of a sports player to move
and change direction quickly, precisely and under
control
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| Balance | Is the ability to keep the body stable, when still or
moving, by keeping the centre of gravity over the base of
support
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| Co-ordination | Is the ability to move two or more parts of
the body at the same time efficiently and accurately, while
ensuring a smooth flow of movement
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| Power | Is the ability to combine strength with speed and is expressed as the time it takes to perform a task
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| Reaction Time | This is the time it takes to respond to a stimulus, such as a ball coming towards you when fielding in cricket
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| Maximum Heart Rate for men | 220 - age
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| Maximum Heart Rate for women | 226- age
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| The Training Pyramid | The training pyramid is a way of calculating how hard you need to train and how long each
training session should be.
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| The aerobic zone | 60%–85% of 200bpm 120–170bpm
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| The anaerobic zone | 85%–95% of 200bpm 170–190bpm
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| The speed zone | 95%–100% of 200bpm 190–200bpm
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| Borg Rating of Perceived Exertion Scale | In sports and exercise testing, the Borg Rating of Perceived Exertion Scale, or ‘Borg RPE’, is used
to measure exercise intensity by asking a performer to rate their perceived level of exertion
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| Frequency | Frequency refers to the number of times exercise is undertaken each week.
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| Intensity | Intensity is how hard the exercise is.
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| Time | Time refers to how long each exercise session lasts.
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| Type | Type refers to the nature of the exercise that the performer completes.
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| Specificity | Specificity, and individual differences and needs means focusing training on activities relevant to an individual’s
sporting goals and needs.
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| Progressive overload | Specificity, and individual differences and needs
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| Adaptation | By ensuring that you progressively overload your body during training you are encouraging it to adapt to the
new stresses being placed upon it and it becomes stronger or faster than it was as a result.
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| Reversibility | Our bodies need to be placed under stress in order to improve. If our bodies are not challenged, any strength,
tone or skill gains that have previously been made will be reversed.
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| Variation | It is really important to vary a training programme so that you don’t get bored and you continue
to enjoy your exercise sessions.
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| Rest & Recovery | Overtraining occurs when the intensity of exercise exceeds the body’s ability to recover. A performer who has
overtrained will cease to make progress, and can even begin to lose strength and fitness
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| Static Stretching | is the name given to stretches where the performer applies the
force that lengthens and stretches the muscle
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| Passive Stretching | which are also referred to as assisted stretches,
involve a partner, wall, barre, or other object assisting the
performer with the stretch
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| Ballistic Stretching | uses the momentum of moving limbs to force
muscles beyond their normal range of motion.
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| PNF | Proprioceptive Neuromuscular Facilitation) stretching the performer has help from a partner or uses an immoveable object to provide resistance, to push the limb
to stretch the joint further than the performer can stretch it on their own.
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