122

Optimum Weight: Best weight or desirable weight – the best weight a player performs at.

Overload: Fitness can only be improved through training more than you normally do.

PAR-Q: Physical activity readiness questionnaire.

PEP: Personal exercise programme.

Performance: How well a task is completed.

Physical activity: Any form of exercise or movement; physical activity may be planned and structured or unplanned and unstructured (in PE we are concerned with planned and structured physical activity, such as a fi tness class).

Power: The ability to do strength performances quickly (power = strength x speed).

Progressive overload: To gradually increase the amount of overload so that fi tness gains occur, but without potential for injury.

Reaction time: The time between the presentation of a stimulus and the onset of a movement.

Recovery: The time required for the repair of damage to the body caused by training or competition.

Rehabilitation: Restoring (an injury) to its normal functioning state.

Rest: The period of time allotted to recovery.

Resistance training: Training that uses a resistance or force against which specifi c muscle groups must work e.g. weight training.

Reversibility: Any adaptation that takes place as a consequence of training will be reversed when you stop training.

Role models: A person you can aspire to, to make you into a better person. Often have qualities that we would like to have.Self-esteem: Respect for, or a favourable opinion of, oneself.

Skill-related fi tness: Exercise which may be undertaken primarily to improve sporting ability.

SMART: Specifi c, measurable, achievable, realistic, time-bound.

Socio-economic status: May be based on a person’s income, education, and occupation.

Specifi city: Matching training to the requirements of an activity.

Speed: The differential rate at which an individual is able to perform a movement or cover a distance in a period of time.

Target zone: The range within which an individual needs to work for aerobic training to take place (60–80 per cent of maximum heart rate).

Tendons: A tissue that joins muscles to bone.

Training: A well-planned programme which uses scientifi c principles to improve performance, skill, game ability and motor and physical fi tness.

Training thresholds: The boundaries of the target zone.

123

30-metre sprint 49

access to facilities 22

adaptation 53

aerobic 75

aesthetic appreciation 16

age

infl uence of 22

agility 37

anaerobic 75

analysis

of performance 94,

98-113

notational 104-105

recording results of 104

target setting for 99

assessing fi tness levels 45–49

availability of facilities 22

balance 38

balanced competition 110

balanced diet 81–87

ball and socket joints 155

Beijing Paralympics 22

benefi ts of physical activity 11,

12–14

biceps 141

blood shunting 89

body composition 35

body mass index (BMI) 35

calcium 83, 161

carbo-loading 88–89

carbohydrates 82

cardiovascular

fi tness 34

warm-up 68

competition 15

continuous training 61

cool-down 70–71

Cooper’s 12-minute run test 46,

57

cooperation 15

coordination 38–39

cost, infl uence of 23

cross training 66–67

cultural factors 22

diet and performance 88–89

balanced 81–87

link with exercise, work

and rest 81–87

evaluate performance 98,

104-108

evaluating skills 107-108

exercise 31

blood fl ow during 89

link with diet, work and

rest 81–87

session 68–71

analysing 76–77

comparison of

72–75

weight-bearing,

importance of 157

facilities, availability of 22

factors affecting participation in

physical activity 21–23

family, infl uence of 20, 21

fartlek training 62

fashion, infl uence of 21

fats 82

feedback, what, when and how

111

feeling good, helping individual

to 13

fi bre 85

fi tness 32

aerobic and anaerobic

75

assessing levels of

45–49

increasing 12

six components of skill-

related 37–41

tests 46–49

training to improve

59–67

FITT principle 54–55

fi ve components of health-

related exercise 33–36

fl exibility 35

frequency 54

friendships and social mixing,

development of 16

gender, infl uence of 22

goal setting 56–58

how to 56

hand grip strength test 46

Harvard step test 46

health 31

exercise, fi tness and

performance 31–32

improving 14, 31

problems, infl uence of

23

-related exercise fi tness

tests 46

-related exercise, fi ve

components of 33–36

health and wellbeing 23

healthy active lifestyle 11

three categories of 11

heart rate 76–77

maximum (MHR) 77

measuring 77

recovery rate 77

resting 76

target 77

working 73, 77

hypokinetic diseases 31

Illinois agility run 47

illness, infl uence of 23

image 21

individual needs/differences

50, 53, 55

initiatives to keep people

involved in sport 25

intensity 54

interval training 60

iron 83

location of facilities 22

London Marathon 13, 14, 21,

22, 58, 88–89

macro nutrients 82

main activity 70

marathon runners 36, 50, 54,

58, 88–89

maximum heart rate (MHR) 77

measuring heart rate 77

media coverage, infl uence of

21

mental (psychological) benefi ts

of physical activity 11

mental challenge 14

methods of training 59–67

micro nutrients 83–84

minerals 83–84

muscular endurance 34

strength 34

notational analysis 104-105

obese 100

observe and analyse

performance 98, 102-105

opportunities for getting

involved in sport 24–25

overload 52, 54, 55

pectoral muscle 140

peers, infl uence of 21

performance 32

analysis of 94, 98-113

evaluation of 98,

106-108

observation of 170,

174–177

personal exercise programme

(PEP) 50

choosing 144

planning 98, 114-115

using individual needs/

differences in 53

using overload in 52

using rest and recovery in

53

using specifi city in 51

physical activity

benefi ts of 11, 12–14

factors affecting

participation in 21–23

reasons for 11, 15–17

physical benefi ts of physical

activity 11

physical challenge 16

Physical Readiness Assessment

Index (A–G)

124

Index (G–P)Physical Readiness Assessment

Questionnaire (PAR-Q) 45

planning strategies, tactics and

practices 98, 109-111

potassium 84

power 39

practical performance 94,

95-97

principles of training 50–56

progressive overload 52, 54, 55

protein 82

psychological (mental) benefi ts

of physical activity 11

pyramid, sports participation

26–27

race, infl uence of 22

reaction time 40

reasons for taking part in

physical activity 11, 15–17

recovery rate 77

relaxation exercises 71

religion, infl uence of 22

repetitions and circuit training

63

resources 22

rest and recovery 53, 55

rest

link with diet, exercise

and work 81–87

resting heart rate 76

reversibility 55

role models 21

ruler drop test 48

rules, regulations and

terminology 98, 100-101

selenium 84

self-esteem and confi dence,

increasing 13

Sergeant jump test 48

sit and reach fl exibility test 46

six components of skill-related

fi tness 37–41

skill-related fi tness 37–41

fi tness tests 47–49

skills circuit 64

skills, evaluating of 107-108

SMART goals 56–57

social benefi ts of physical

activity 11

socio-economic factors,

infl uence of 23

specifi c skills practice 69

specifi city 51, 55, 73

speed 40

Sport England 25

sport, opportunities for getting

involved in 24–25

sports participation pyramid

26–27

standing broad jump 48

standing stork test 47

steroids 34

stress and tension, relieving 13

stretching 69

target heart rate 77

target zone 77

tendons 152, 157

tennis elbow 159

three ball juggle 49

time 54

when facilities are

available 22

trace elements 84

training, circuit 63–64

continuous 61

cross 66–67

fartlek 62

interval 60, 72–75

methods of 59–67

principles of 50–56

session 68–71

analysing 76–77

comparison of

72–75

weight 30, 65–66

training opportunities in sport

24

treatment of injuries 45

type 55

vitamins 84

warm-up 68–69

cardiovascular 68

specifi c skills practice 69

stretching 69

water 84

wellbeing, contribution of diet

to 85

Wilkinson, Jonny 39

work, link with exercise, diet

and rest 81–87

working heart rate 73, 77

yoga, benefi ts of 10, 157

zinc 84