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SHHS - GCSE PE Unit 1 > 3.3 The principles of training and their application to personal exercise/training programmes > Flashcards

3.3 The principles of training and their application to personal exercise/training programmes Flashcards

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1
Q

Define individual needs

A

Matching training to the requirements of an individual

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2
Q

Define specificity

A

Matching training to the requirements of a sports

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3
Q

Define progressive overload

A

Gradually increasing training so that fitness improves but without the risk of injury

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4
Q

Define FITT

A

Frequency
Intensity
Time
Type

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5
Q

Define overtraining

A

Training to hard and/or too often meaning your body can’t recover

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6
Q

Define reversibility

A

Gradually losing fitness instead of progressing or remaining the same

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7
Q

What is meant by thresholds of training

A

Are threshold or zone that your heart rate should be in when you are exercising to improve fitness

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8
Q

What is a person’s aerobic threshold?

A

60% - 80% of their maximum heart rate

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9
Q

What is a person’s anaerobic threshold?

A

80% - 90% of their maximum heart rate

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10
Q

How do you calculate maximum heart rate?

A

maximum heart rate = 220-age

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11
Q

How can you identify the components of fitness a person needs to improve?

A

By conducting fitness tests and analysing the results using normative data

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12
Q

What is normative data

A

Data that allows you to rate a persons’ fitness test results

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13
Q

What should be carried out before a person starts any sort of training?

A

a PAR-Q

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14
Q

What does PAR-Q stand for?

A

Personal activity readiness questionnaire

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15
Q

What factors should be considered before planning a training programme or PEP?

A
  1. Requirements of the sport - specificity
  2. Facilities available
  3. Current fitness levels - individual needs
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16
Q

Define circuit training

A

A number of different exercises which are arranged to avoid exercising the same muscle group consecutively

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17
Q

Give three advantages of circuit training

A

Can improve all components of fitness as long as the correct exercises selected
Can improve a number of different components of fitness in one session
Can improve aerobic and anaerobic fitness
Can improve skills for a specific sport

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18
Q

Give three disadvantages of circuit training

A

Circuit needs to be well planned so that there aren’t people waiting to exercise at the same station if a group session
It is important to work hard at each circuit but you need to the have ability to pace yourself
Participants are in charge of how hard the are working

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19
Q

What is continuous training?

A

Exercising for a long period of time at a steady pace

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20
Q

What component of fitness does continuous training improve?

A

Cardiovascular fitness

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21
Q

Give three advantages of continuous training

A

Improves cardiovascular fitness
Inexpensive
Can be done individually or as a group
Suitable for improving health and fitness
Can be done in a variety of places and at different times
Can be adapted to individual needs
A wide range of activities can be used, running, cycling, swimming, rowing
Can be easily adapted to use the FITT principle

22
Q

Give three disadvantages of continuous training

A

Does not improve anaerobic fitness
Some people find it boring
Outdoor training can be weather dependent

23
Q

What is fartlek training?

A

Training at different speeds over different terrains

24
Q

Give three advantages of fartlek training

A

Can be done on different terrains
Can include hill work
Can include repetitions
Can be very flexible
Rest periods can be included or it can be continuous with different intensities
Suited to most games due to the stop start nature

25
Q

Give three disadvantages of fartlek training

A

There may not be suitable terrain nearby
The individual needs to be highly motivated
The coach may not be able to monitor training unless they run with the athlete
Outdoor training can be dependent on the weather

26
Q

What is interval training?

A

Period of high intensity exercise followed by rest

27
Q

Give 2 examples of how the intervals in interval training could be measured

A
  1. By time e.g. 30 seconds

2. By distance e.g. 100m

28
Q

Give three advantages of interval training

A

Can be aerobic or anaerobic
Includes a rest period which allows recovery
Heart rates can be measured easily for evaluation
Takes place over short bursts

29
Q

Give three disadvantages of interval training

A

Can be very intense so needs full commitment and motivation
Some people fins repeating intervals boring
Outdoor training can be dependent on the weather

30
Q

What is plyometric training?

A

Exercises where muscles use maximum force in short intervals of times. Often include jumping or bounding, explosive exercises

31
Q

What component of fitness does plyometric training improve?

A

Power

32
Q

Give three advantages of plyometric training

A

Improves explosiveness - power
Does not need expensive equipment
Exercises can be designed for the specific performance

33
Q

Give three disadvantages of plyometric trianing

A

Need to be fit before you start plyometric training
Need knowledge of your event as a coach
Need to progress gradually, rest and recovery are important

34
Q

What is weight training?

A

Using weights to improve muscular endurance or muscular strength

35
Q

What three components of fitness can weight training improve?

A

Muscular strength
Muscular endurance
Speed/power

36
Q

What sort of weight and reps would be used to improve muscular endurance?

A

Low weight and high reps

37
Q

What sort of weight and reps would be used to improve muscular strength

A

Heavy weight and low reps

38
Q

How long would the rest be between sets when using weight training to improve muscular strength?

A

A long rest is needed e.g. 2 minutes

39
Q

How long would the rest be between sets when using weight training to improve muscular endurance

A

The rest would not need to be that long, e.g. 30 seconds

40
Q

Give three advantages of weight training

A

Can be used to improve muscular strength, muscular endurance and power
Wide variety of exercises to choose from
Programme can be created to improve specific muscle groups
Easy to monitor and to apply progressive overload

41
Q

Give three examples of fitness classes

A 
Aerobics
Pilates
Yoga
Body pump
Spinning
42
Q

Briefly explain body pump

A

Exercise to music using low weights with many repetitions. Exercises include squats and lunges

43
Q

Briefly explain Pilates

A

A series of core stability exercises. Focus is on quality rather than quantity

44
Q

Briefly explain aerobics

A

Aerobic exercise to music

45
Q

Briefly explain yoga

A

Ancient form of exercise that focuses on posture and poses to increase strength and flexibility.

46
Q

Briefly explain spinning

A

Aerobic and anaerobic cycling on a stationary bike

47
Q

What component/s of fitness does aerobics improve?

A

Cardiovascular fitness

Impacts body composition

48
Q

What component/s of fitness does body pump improve?

A

Cardiovascular fitness
Muscular endurance
Impacts body composition

49
Q

What component/s of fitness does pilates improve?

A

Muscular endurance
Flexibility
Muscular strength

50
Q

What component/s of fitness does yoga improve?

A

Flexibilty
Muscular endurance
Balance

51
Q

What component/s of fitness does spinning improve?

A

Cardiovascular fitness

Muscular endurance in the legs

SHHS - GCSE PE Unit 1 (11 decks)

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