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GCSE Physical Education > 4) The Principles of Training > Flashcards

4) The Principles of Training Flashcards

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1
Q

What are the principles of training?

A

Specificity
Progression
Overload
Reversibility

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2
Q

What is reversibility?

A

If a person stops or decreases training their fitness level will drop

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3
Q

What 4 things can you change to overload?

A

Frequency
Intensity
Time
Type

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4
Q

What is progression?

A

Making training gradually more difficult to let the body adapt

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5
Q

What is specificity?

A

Training that should match the specific needs of the performer

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6
Q

What is circuit training?

A

Working at different stations to meet the needs of many aspects of fitness

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7
Q

What are disadvanatges of circuit training?

A

You need a spacious room
You may need specialist equpiment
Difficult to have appropriate work:rest ratio

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8
Q

What are advantages of circuit training?

A

Can match age, ability or fitness level
Can focus on different things
Progressive overlaod is easy

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9
Q

What should be considered when planning circuit training?

A

Space
Equipment
Work:rest ratio
Areas for improvement

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10
Q

What area of fitness does continous training improve?

A

Cardiovascular endurance

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11
Q

What is continous training?

A

The sustained performance of activities without rest

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12
Q

What are advantages of continous training?

A

Can be done almost anywhere
Good for aerobic fitness
Easy to do
No equipment required

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13
Q

What are disadvantages of continous training?

A

Easily tedious
Repetitive actions can cause overuse injuries
Time consuming
Doesn’t meet sport demands

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14
Q

What is fartlek training also known as?

A

Speed play

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15
Q

What is fartlek training?

A

Changing the speed and intensity of training

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16
Q

How can the intensity of training be changed?

A

Varied speeds
Terrains
Gradients

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17
Q

What does plyometric training improve?

A

Power (speed x strength)

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18
Q

What activities does plyometric training include?

A

Bouncing
Hopping
Jumping
Clap press ups

19
Q

What are the muscle contractions of plyometric training?

A

Eccentric contraction followed by concetric contraction

20
Q

What muscle contraction is a static stretch?

A

Isometric contraction

21
Q

What does static stretching improve?

A

Flexibility at a joint

22
Q

How should static stretches be performed correctly?

A

Stretch to limit for 30 seconds

23
Q

What are advatnages of static stretching?

A

Good for flexibility
Easy to do
Can be done anywhere

24
Q

What are disadvantages of static stretching?

A

Can take a long time for whole body
Some muscles hard to stretch
Over-stretching leads to injury

25
Q

What is weight training?

A

Using free weights and resistance machines

26
Q

What does weight training improve?

A

Strength

Muscular endurance

27
Q

What are advanatages of weight training?

A

Adaptable for performer’s goal
Relevant for all sports
Simple to do

28
Q

What repetitions and sets are best for strength gains?

A

Low reps and high sets

4 reps x 6 sets

29
Q

What repetitions and sets are bets for muscular endurance gains?

A

High reps and low sets

15 reps x 3 sets

30
Q

Why is weight trianing useful?

A

Allows performers to identify muscle groups that need improving

31
Q

What are disadvantages of weight training?

A

Can cause injury
Increased blood pressure
Calculating 1 rep max requires high motivation levels

32
Q

What is interval training?

A

Alternating between periods of work and rest

33
Q

What are advantages of interval training?

A

Effective at burning fat and calories
Easy to adapt
Does not take long
Trains aerobic and anaerobic systems

34
Q

What are disadvantages of interval training?

A

High intensity levels risks injury
Performer has to be very motivated
Can cause fatigue, dizziness, nausea

35
Q

What work:rest ratio is usually used for HIIT?

A

2:1

36
Q

What illnesses can be caused by HIIT?

A

Nausea
Dizziness
Fatigue

37
Q

How is maximum heart rate calculated?

A

220 - age

38
Q

What is the aerobic training zone?

A

60 - 80% of MHR

39
Q

What is the anaerobic training zone?

A

80 - 90% of MHR

40
Q

How can strength be developed from your one rep max?

A

Lift over 70% of 1 rep max

Low reps high sets

41
Q

How can muscular endurance be developed from your one rep max?

A

Life under 70% of 1 rep max

High reps low sets

42
Q

What are the safety principles of training?

A 
Footwear and clothing
Appropriate intensity
Stretching and warm up
Technique
Exercise to rest balance
43
Q

What is the acronym for the safety principles of training?

A

FASTER

44
Q

Why is it important to rest between training sessions?

A

Muscles fibres repair and heal

GCSE Physical Education (6 decks)

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