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pe mock paper 2 > 4.2-prep and training methods-mr smith > Flashcards

4.2-prep and training methods-mr smith Flashcards

1
Q

quanititive

A

factual information

numerical data

most fitness tests use it

e.g coopers test

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2
Q

qualative data

A

subjective
looks at feelings, emotions

e.g BOrg sclale used to measure persons RPE (retaing perceived exertion)

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3
Q

objecitve data

A

based on facts and is measurable

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4
Q

subjective data

A

based on opinions

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5
Q

validity

A

test actually measures what its set out to do

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6
Q

reliability

A

test can be repeated accurately

results conssnet can be repeated wiwth same outcome

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7
Q

ways to make sure a test has high validity

A

tester should be experienced

seuipment should be standardised

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8
Q

warm up

A

helps prepare body for exercise

should be carried out at start of every training session

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9
Q

what are the 3 stages of a warm up

A
  1. perfoming cardiovascualr exercise e.g jogging

2.stretching (all types of stretching)

3.movement patterns

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10
Q

first stage of warm up

A

perfoming type of cardiovascualr endurance
gently increases HR
increases cardiac output
vasucalr shunt, more blood directed to working muscles
increase amount of oxygen being deliverd to working muscles

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11
Q

second stage of warm up

A

stretching

ballistic-perfoming stretch with swinging or bouncing moevemnts

static-stretching with no moemnt (can be active or passive)

passive-stretch occurs with help of external force e.g partner

active-wokring on one joint pushing it beyond its resistance

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12
Q

psychological ffects of a warm up

A

reduces chances of injury as increases elastcity of muscle tissue

increase HR
more blood dustricbuted to skeletal msucles

muscle temp increase

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13
Q

cool down

A

takes place at end of exercise

some form of light exercise to keep HR elevated

keeps blood flow high
allows oxygen to be flushed through muscles oxiding any lactic acid that remains

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14
Q

principles of training

A

Specificity-making sure trainiing is releavnt for your chosen activity

Progressive-gradually training harder in training porgramme as fitness improves
Overload

Reversibility-if you are injured, any adaptations will be lost/deteriorate

Recovery-rest days needed for body to recover from training

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15
Q

FITT principles

A

frequency-how often you train e.g 3 times a week
intensty-how hard you train
time-how long train for
type-what type of training relevant to chosen activity

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16
Q

periodisation

A

dividing training year into specific sections for specific purpose

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17
Q

what is training year broken into

A

macrocyle
mecrocyle
microcycle

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18
Q

macrocyle

A

big period

involves Long term performance goal

made up of 3 sections
prep phase-development of fitness levels
comp phase-refines skills as well as maintaining fitness levels
tranistion phase-rest and recvery phase, ensures injury healed for forthcoing season

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19
Q

mesocyle

A

4 to 12 week period of training with particlaur focus

may be omponsent of ftness e.g power

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20
Q

microcyle

A

a week or few days of training sessions throughout whole length cycle of macrocyle

e.g what performer does monday to friday including rest days

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21
Q

tapering

A

reducing volume or intesnty of training prior to competition

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22
Q

peaking

A

planning training so perfromer is at theri peak (best)n both mentally and phsically for a competetion

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23
Q

double periodisation

A

perfomer may want to eak more than one duing a season

e.g cross country runner wants to peak in winter and summer

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24
Q

training methods

A

continous
fartlek
circuit
altitude
weaight
interval

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25
Q

continous training

A

develops areobic power

low intenstiy exercise for ong periods of time ithout rests/ intervals

e.g jogging

develops stamina
places stress on aerobic systems
improvemnts of cardiovacular and respiratory systems
increse abillity to take up transport and use oxygen efficiently

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26
Q

adv of contionus training

A

can do it with friends
doesnt involve any equipment
no high risk of injury due to low intensity

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27
Q

dis of contitous training

A

time consuming
boring

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28
Q

fartlek training

A

different method of continious training

pace of run stresses both aerobic and anaerobic systems

pace chnages and route varies uphill and downhill

intesnity chnages fro low to high

29
Q

adv of fartlek training

A

more varied so much more motivating
can plan routes

30
Q

dis of fartlek training

A

have to plan route
injury is high due to woods

31
Q

interval training

A

imporve anaerobic power

involves periods of intervals of high intenisty exercise folled by rest periods

32
Q

circuit training

A

athlete perfromers series of exercises at stations

ahve to think about number of stations, variety of staties, is it specific to the chosen activity

33
Q

adv of circuit training

A

can be motiavting
can do it with other people

34
Q

dis of circuit training

A

time consumign to set up
expensive quipment

35
Q

weigth training

A

develop muscular strength
involves resitance exercises
using free weights or resiance weigths
uses sets and reps

36
Q

1 rep max

A

max amount of weigth person can lift in ine repititon

max strength is goal-high weigths, low reps
muscular endurace is goal-low weight, high reps

37
Q
A
37
Q

newtons first law of motion

A

law of inertia

inertia-resitance of an object to change its state of motion

if object at rest, it will remain still
if object moving in one direction, stay at same velocity until force is exerted upon it

bigger the mass, larger the inertia of the object
more force is needed to change its state of motion
e.g worul rather stop rugby player with lower mass as that means they also have lower inertia

38
Q

linear motion

A

motion in straight or curved line
all body parts moving in same direction,at same speed at same distance
SAME

39
Q

inertia

A

resistance object has to change its state of motion

40
Q

newtons second law of motion

A

law of acceleration

the magintude(size) and the direction of the force determines the manitude and direction of the acdeleration

perfomer has to create large force to create acceleration

41
Q

newtons third law

A

law of action/reaction
for ervy action (forec) there is an equal and oppositon reaction (force)

when two bodies exert forces on one another

action and reaction are opposite and equal and always occur in pairs

ground reaction force-force exerted on the ground by body in contact with it

42
Q

the laws applied in sport

A

inertia-penalty
acceleration-kicking ball
action/reaction-header

43
Q

scalar quantity

A

way of measuring linear motion
described in terms of size and magnitude,
DIRECTION NOT TAKEN INTO ACCOUNT

44
Q

speed

A

rate of chnage of position

distance covered divided by time taken

45
Q

distance

A

length of path body follows when moving from one position to another

scalar qantitiy as only measures size

46
Q

centre of mass

A

the point of balance of a body

changes when we move and hard to identify as body is irregular shape

47
Q

factors affecting stability

A

height of centre of mass-lower it is, more stability

position of the line of gravity-should be central over base of support to increase stability

area of support base-more contact points, the larger the base of support becomes, increases stability
e.g head stand has more contact points so more balance then handstand

the larger the area of support base, higher the stability

mass of the performer-often greater mass, greater stability due to increased inertia

48
Q

line of gravity

A

line extending vertically downwards from centre of mass

49
Q

how can you start to overbalance

A

if COM starts to edge towards base of support

50
Q

levers

A

3 componeents
fulcrum
resistance
effory

REF

51
Q

resitance component

A

weight to be moved by lever system

52
Q

effort

A

force applied by user of the lever system

53
Q

fulcrum

A

point at which lever rotates

54
Q

first class lever

A

EFL THE ELF FEL

efoort-fulcrum-load

fulcrum lies inbetween effort and load

55
Q

sport example of first class level

A

extension and flexion of neck
ONLY extension of elbow

56
Q

second class lever

A

ELF

load/resistance lies between fulcrum and effort

57
Q

sport example of second class lever

A

ONLY plantarflexion of ankle

58
Q

third class level

A

FEL

effort lies in between reistance and fulcrum

59
Q

sport examples of their class lever

A

elbow, knee, ankle flexion

60
Q

what is related to mechanical advantage

A

depends on force arm and resiatnce arm

force arm is length between fulcrum and effort

resitance arm-length between fulcrum and resiatnce

61
Q

mechaniscal disadvanatge

A

resictance arm is LONGER then force arm

means lever system cannot move as heavy but can move faster

62
Q

mechanical advantage

A

force arm is LONGER then resistance arm

means lever system can moce large load over short distance

63
Q

what measures linear motion

A

scalar quantity
vector quantity

64
Q

scalar quantity

A

measures size or maginitude

e.g mass speed

65
Q

vector aquanity

A

descirbes maginitde (size) AND DIRECTION

e.g weight, dispalcement

66
Q

mass

A

quantity of matter body possesses

67
Q

weight

A

force of given mass due to gravity

pe mock paper 2 (7 decks)

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