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PE > 1.4 - ​Physical Activity & Training > Flashcards

1.4 - ​Physical Activity & Training Flashcards

1
Q

What does PAR-Q stand for?

A

Physical Activity Readiness Questionaire

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2
Q

Which fitness test is used to test cardiovascular fitness?

A

Cooper’s run:

Person runs round a measured course for 12 minutes. Work out the distance covered

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3
Q

Which fitness test is used to test muscular strength?

A

Hand grip test:

Person squeezes a hand-grip dynamometer as tightly as possible. Take three measurements and record the best score.

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4
Q

Which fitness test is used to test flexibility?

A

Sit and reach test:

Use a standard sit and reach box or sit down with legs straight and feet against a bench on its side. Measure how far beyond the toes the person can reach.

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5
Q

Which fitness test is used to test agility?

A

Illinois run:

Person lies face down on the floor at the start line. On a signal, the person jumps up and runs around a course which involves many changes of direction. Person completes course as quickly as possible. Run is timed.

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6
Q

Which fitness test is used to test balance?

A

Stork stand:

Person stands on both feet, puts hands on hips, lifts leg, putting the foot on the knee of the other leg. When signalled the person raises their heel to stand on tiptoe.

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7
Q

Which fitness test is used to test power?

A

Standing broad jump:

Person lies down on the floor and position of feet and head are marked. Person stands at foot marker and jumps as far as they can beyond their own height. Record the best of three attempts.

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8
Q

Which fitness test is used to test reaction times?

A

Ruler drop test:

You hold a 1 metre ruler at 0 cm. Person places thumb and forefinger at the 0 cm mark. Person catches the ruler as quickly as possible when you release it. Record the distance from the starting point the person caught the ruler.

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9
Q

Which fitness test is used to test speed?

A

30 metres sprint:

Time person sprinting over 30 metres.

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10
Q

Which fitness test is used to test coordination?

A

3 ball juggle:

Time how long the person can juggle three tennis balls without dropping one of them

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11
Q

What are the 7 principles of training?

A

FITT, individual needs, progressive overload, recovery, rest, reversibility, specificity

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12
Q

What is the FITT principle?

A

F ​stands for frequency, how often you train, minimum recommended is three times a week.

I ​stands for intensity or how hard you train.

T ​stands for time or how long your heart rate is in the target zone.

T​ stands for type or method of training.

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13
Q

Define progressive overload.

A

​Increasing the amount of overload gradually so that fitness gains occur, but without the potential for injury.

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14
Q

Define reversibility.

A

​If regular training stops, any adaptation that takes place as a consequence of training will be reversed.

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15
Q

What does the S stand for in SMART targets?

A

S = Specific
A person who says I want to achieve 10 A*s at GCSE has been specific; they have stated exactly what they want to achieve.

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16
Q

What does the M stand for in SMART targets?

A

M = Measurable
Can the goals be measured? If a target is not measurable it can be difficult to know when it has been achieved and this may limit motivation.

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17
Q

What does the A stand for in SMART targets?

A

A = Achievable
To achieve 10 A*s most people will need to work hard; it may not be a realistic target for everyone. If people do not work hard, or if they set impossible targets, they will not reach their goals.

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18
Q

What does the R stand for in SMART targets?

A

R = Realistic
It is important to be realistic about your goals. They might be achievable, but at what cost? You must be prepared to put the work in, and perhaps give up some things you like doing.

19
Q

What does the T stand for in SMART targets?

A

T = Time-bound

If you do not have a set time limit, it can be easy to put things off and as a result lose motivation.

20
Q

What are the 6 methods of training?

A 
​1. ​interval training​​
2. circuit training
​3. continuous training​​
4. weight training
​5. ​fartlek training​​
6. ​cross training.
21
Q

What is interval training?

A

Interval training can be defined as periods of hard work followed by periods of rest.

22
Q

What are the advantages of interval training?

A

The working period of interval training improves speed and strength and the rest period allows recovery, always working at a high intensity.

23
Q

Who is most likely to use interval training?

A

Sprinters. Any athlete who needs high speed would use interval training. Performers who need anaerobic fitness also rely on interval training.

24
Q

What is continuous training?

A

Continuous exercise usually at a moderate to slow pace; there are no rest periods. The intensity is lower and the heart rate will not be so high during this type of training.

25
Q

What are the advantages of continuous training?

A

Improves cardiovascular and aerobic fitness.

26
Q

Who is most likely to use continuous training?

A

Endurance athletes in any sport.

27
Q

What is fartlek training?

A

The term comes from the Swedish word for ‘speedplay. Fartlek training combines high and low intensity work, such as running fast/sprinting and jogging, and different terrain.

28
Q

What are the advantages of fartlek training?

A

It is used to improve speed and endurance.

29
Q

Who is most likely to use fartlek training?

A

Game players because it includes the short bursts of activity — such as starting, stopping and sprinting — typical of games such as rugby, football, netball and hockey.

30
Q

What is circuit training?

A

Circuit training combines a variety of exercises or skills into a circuit, normally arranged in a gym or sports hall.

31
Q

What are the advantages of circuit training?

A
  • ​not much equipment is necessary
  • ​therefore it is relatively inexpensive
  • ​can be done at home or in a gym
  • ​participants can work alone or with others
  • ​a large area is not needed
  • ​music can be used for motivation.
32
Q

Who is most likely to use circuit training?

A

Games players because of all round fitness

33
Q

What are the advantages of weight training?

A

Heavy weights improve muscular strength. Lighter weights with more repetitions improve muscular endurance.

34
Q

What is cross training?

A

Cross training is a combination of any of the other methods of training.

35
Q

Who uses cross training?

A

Almost everyone who wants to get fit, as well as nearly every sports performer, uses cross training as it can easily be adapted to suit individual needs.

36
Q

What are the three main parts of an exercise session?

A

Warm up, Main activity, Cool down

37
Q

What should the warm up consist of?

A
  1. Pulse raising activity, prepares the heart for the task ahead by raising the heart rate near to what it will be when the main activity starts.
  2. Stretching, to avoid injury by taking the muscles and joints through the range of motion that will be used during the main activity.
  3. Specific skill-related practice, to practice performing skills related to the activity.
38
Q

What should the main activity consist of and why?

A

This could be a competition, or an exercise session designed to meet the individual’s specific needs.

39
Q

What should the cool down consist of and why?

A
  1. A similar activity to pulse raising, this time to bring the heart rate gradually back to its normal or resting speed.
  2. Stretching to disperse lactic acid which builds up in muscles during activity.
  3. Some relaxation may be used to relieve stress and tension after a hard exercise session or match.
40
Q

Define aerobic

A

​With oxygen. If exercise is not too fast and is steady, the heart can supply all the ​oxygen muscles need.

41
Q

Define anaerobic

A

Without oxygen. If exercise is done in short, fast bursts, the heart cannot supply ​blood and oxygen to muscles as quickly as the cells use them.

42
Q

How do you calculate your lower threshold of training?

A

220 minus your age, multiplied by 60 per cent gives you the lower threshold of training.

43
Q

How do you calculate your upper threshold of training?

A

220 minus your age, multiplied by 80 per cent gives you the upper threshold of training.

44
Q

What is the target zone?

A

The target zone lies between the upper and lower thresholds and is where you should be aiming in your training session. The higher into the target zone the higher the intensity of the exercise session

PE (9 decks)

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