Brainscape's Knowledge GenomeTM


Top Flashcards (Certified)
All Flashcards

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

4) The Principles of Training Flashcards

1
Q

What are the principles of training?

A

Specificity
Progression
Overload
Reversibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What is reversibility?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What 4 things can you change to overload?

A

Frequency
Intensity
Time
Type

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What is progression?

A

Making training gradually more difficult to let the body adapt

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What is specificity?

A

Training that should match the specific needs of the performer

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What is circuit training?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What should be considered when planning circuit training?

A

Space
Equipment
Work:rest ratio
Areas for improvement

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What area of fitness does continous training improve?

A

Cardiovascular endurance

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is continous training?

A

The sustained performance of activities without rest

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are advantages of continous training?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

What are disadvantages of continous training?

A

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

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

What is fartlek training also known as?

A

Speed play

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What is fartlek training?

A

Changing the speed and intensity of training

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

How can the intensity of training be changed?

A

Varied speeds
Terrains
Gradients

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What does plyometric training improve?

A

Power (speed x strength)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
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
What is weight training?
Using free weights and resistance machines
26
What does weight training improve?
Strength | Muscular endurance
27
What are advanatages of weight training?
Adaptable for performer's goal Relevant for all sports Simple to do
28
What repetitions and sets are best for strength gains?
Low reps and high sets | 4 reps x 6 sets
29
What repetitions and sets are bets for muscular endurance gains?
High reps and low sets | 15 reps x 3 sets
30
Why is weight trianing useful?
Allows performers to identify muscle groups that need improving
31
What are disadvantages of weight training?
Can cause injury Increased blood pressure Calculating 1 rep max requires high motivation levels
32
What is interval training?
Alternating between periods of work and rest
33
What are advantages of interval training?
Effective at burning fat and calories Easy to adapt Does not take long Trains aerobic and anaerobic systems
34
What are disadvantages of interval training?
High intensity levels risks injury Performer has to be very motivated Can cause fatigue, dizziness, nausea
35
What work:rest ratio is usually used for HIIT?
2:1
36
What illnesses can be caused by HIIT?
Nausea Dizziness Fatigue
37
How is maximum heart rate calculated?
220 - age
38
What is the aerobic training zone?
60 - 80% of MHR
39
What is the anaerobic training zone?
80 - 90% of MHR
40
How can strength be developed from your one rep max?
Lift over 70% of 1 rep max | Low reps high sets
41
How can muscular endurance be developed from your one rep max?
Life under 70% of 1 rep max | High reps low sets
42
What are the safety principles of training?
``` Footwear and clothing Appropriate intensity Stretching and warm up Technique Exercise to rest balance ```
43
What is the acronym for the safety principles of training?
FASTER
44
Why is it important to rest between training sessions?
Muscles fibres repair and heal

GCSE Physical Education (6 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2025 Bold Learning Solutions. Terms and Conditions