IB SEHS 6.3 & 6.4 Review 100% Correct Answers Verified Latest 2024 Version

health-related fitness components - cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition performance-related fitness components - agility, balance, coordination, power, reaction time, and speed EVALUATION OF FITNESS TESTS Testing aerobic capacity: VO2 max is the 'gold standard' test of aerobic capacity but there are practical limitations (hard to perform and need specific equipment). Name 3 other tests of aerobic capacity which do not have these same limitations. - 1. Multistage Fitness Test (MSFT) a.k.a. the bleep test. 2. Cooper's 12-minute run 3. Harvard step test How would you measure flexibility? - sit & reach How would you measure muscle endurance? - maximum sit-ups/push-ups How would you measure agility? - Illinois Agility Test How would you measure strength? - hand grip dynamometer How would you measure speed? - 40-meter sprint How would you measure body composition? - body-mass indexHow would you measure balance? - stork stand How would you measure reaction time? - ruler drop test or computer simulation How would you measure power? - vertical jump or standing broad jump PRINCIPLES OF TRAINING PROGRAMME DESIGN - Name 5 key components of a training programme - 1. Warm-up 2. Flexibility training 3. Resistance training 4. Endurance training 5. Cool-down What is Progressive Overload in training? - the training principle that placing *increasing amounts of stress* on the body causes adaptations that improve fitness What is Specificity in training? - Choosing the right types of activities to *improve a specific element* of fitness What is Reversibility in training? - explains why performance deteriorates when training stops or training intensity is decreased. What is Periodization in training? - An approach to conditioning that attempts to bring about peak performance while reducing injuries and over-training in the athlete by developing a training and conditioning program to be followed throughout the various seasons List 4 ways of monitoring exercise intensity - 1. training heart rate: heart rate as % of V02max