BSEH SS Physical Education flashcards

33 cards. Read the term and the definition here. The deck at the top of this page is optional.

Health-related fitness components

Five components - cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition - that relate to good health and reduced disease risk.

BMI formula

Body mass index equals weight in kilograms divided by height in metres squared. Adult categories run from underweight below 18.5 to obese at 30 or above.

FITT principle

A prescription framework using Frequency, Intensity, Time, and Type of exercise to design and progressively adjust a training or fitness programme.

Target heart rate

Estimated as 220 minus age, multiplied by the desired intensity percentage. Moderate intensity is about 50 to 70 percent of maximum heart rate.

Knockout tournament matches

In a single-elimination tournament with N teams, total matches equal N minus one, because each match eliminates exactly one team.

Byes in knockout fixture

Teams advanced automatically without playing in the first round. The number of byes equals the next higher power of two above N, minus N.

Single league total matches

In a single round-robin league with N teams, total matches equal N times N minus one, divided by two; each team plays N minus one matches.

Cyclic method of fixture

A round-robin scheduling method in which one team stays fixed while the others rotate position each round, producing a balanced fixture list.

Energy value of macronutrients

Carbohydrates and proteins supply about 4 kilocalories per gram; fats supply about 9 kilocalories per gram. Vitamins and minerals supply no energy.

Fat-soluble vitamins

Vitamins A, D, E, and K are stored in body fat and the liver, so excess intake can accumulate; water-soluble B and C vitamins are excreted.

Pre-competition carbohydrate meal

A carbohydrate-rich meal eaten about three to four hours before competition maximises muscle and liver glycogen, the main fuel for high-intensity exercise.

Balanced diet

A diet providing carbohydrates, proteins, fats, vitamins, minerals, water, and roughage in correct proportion to meet energy and nutrient needs.

Locomotor disability

Impairment of bones, joints, or muscles that affects movement. Adapted sports include wheelchair basketball, seated volleyball, and swimming.

Goalball

A team sport for visually impaired athletes in which a ball containing bells is rolled toward the opponent's goal while defenders block it by sound.

Paralympic Games

The major international multi-sport event for athletes with physical, visual, and intellectual impairments, held alongside the Olympic Games cycle.

Kyphosis

An increased outward curvature of the thoracic spine producing a rounded upper back; corrected with back extension exercises and posture training.

Female athlete triad

A syndrome of low energy availability, menstrual dysfunction, and low bone mineral density seen in physically active girls and women.

Scoliosis

A lateral curvature of the spine. Corrective activity includes swimming, hanging, and guided asymmetric strengthening to balance the trunk muscles.

Validity and reliability

Validity is the extent to which a test measures what it claims; reliability is the consistency of results when the test is repeated.

Harvard step test

A cardiovascular endurance test using a bench and metronome; the fitness index is exercise duration in seconds times 100, divided by twice the sum of three recovery pulses.

Cooper 12-minute run test

A field test of cardiovascular endurance in which distance covered in twelve minutes estimates VO2 max using a standard conversion formula.

Sit-and-reach test

A field test measuring flexibility of the lower back and hamstrings, performed with a standard box or ruler and scored as the best reach.

Cardiac output

The volume of blood pumped by the heart per minute, equal to heart rate multiplied by stroke volume; it rises substantially during exercise.

RICE protocol

First aid for sprains and strains: Rest, Ice, Compression, and Elevation during the first 24 to 72 hours to limit swelling and pain.

Sprain versus strain

A sprain is injury to a ligament from overstretching or tearing; a strain is injury to a muscle or tendon from overuse or sudden force.

Newton's second law

Force equals mass multiplied by acceleration. A larger force or smaller mass produces greater acceleration of the body or implement.

Third-class lever in body

A lever where effort lies between fulcrum and load. Most human joints, such as the elbow during flexion, act as third-class levers.

Centre of gravity

The point at which the body's weight is evenly distributed. Lowering it and widening the base of support increase stability.

Inverted-U hypothesis

The proposal that performance improves as arousal rises to a moderate optimum, then declines when arousal becomes too high.

Intrinsic versus extrinsic motivation

Intrinsic motivation comes from internal satisfaction and enjoyment; extrinsic motivation comes from external rewards such as trophies, money, or praise.

Overload principle

Training loads must exceed habitual levels to produce adaptation; load is increased gradually through frequency, intensity, time, or volume.

Fartlek training

An endurance method using continuous running with varied pace and terrain, alternating faster and slower efforts without fixed rest intervals.

Periodisation

Organising training into macrocycles, mesocycles, and microcycles with preparation, competition, and transition phases to peak at the right time.