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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
continous training
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
26
adv of contionus training
can do it with friends doesnt involve any equipment no high risk of injury due to low intensity
27
dis of contitous training
time consuming boring
28
fartlek training
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
adv of fartlek training
more varied so much more motivating can plan routes
30
dis of fartlek training
have to plan route injury is high due to woods
31
interval training
imporve anaerobic power involves periods of intervals of high intenisty exercise folled by rest periods
32
circuit training
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
adv of circuit training
can be motiavting can do it with other people
34
dis of circuit training
time consumign to set up expensive quipment
35
weigth training
develop muscular strength involves resitance exercises using free weights or resiance weigths uses sets and reps
36
1 rep max
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
37
newtons first law of motion
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
linear motion
motion in straight or curved line all body parts moving in same direction,at same speed at same distance SAME
39
inertia
resistance object has to change its state of motion
40
newtons second law of motion
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
newtons third law
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
the laws applied in sport
inertia-penalty acceleration-kicking ball action/reaction-header
43
scalar quantity
way of measuring linear motion described in terms of size and magnitude, DIRECTION NOT TAKEN INTO ACCOUNT
44
speed
rate of chnage of position distance covered divided by time taken
45
distance
length of path body follows when moving from one position to another scalar qantitiy as only measures size
46
centre of mass
the point of balance of a body changes when we move and hard to identify as body is irregular shape
47
factors affecting stability
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
line of gravity
line extending vertically downwards from centre of mass
49
how can you start to overbalance
if COM starts to edge towards base of support
50
levers
3 componeents fulcrum resistance effory REF
51
resitance component
weight to be moved by lever system
52
effort
force applied by user of the lever system
53
fulcrum
point at which lever rotates
54
first class lever
EFL THE ELF FEL efoort-fulcrum-load fulcrum lies inbetween effort and load
55
sport example of first class level
extension and flexion of neck ONLY extension of elbow
56
second class lever
ELF load/resistance lies between fulcrum and effort
57
sport example of second class lever
ONLY plantarflexion of ankle
58
third class level
FEL effort lies in between reistance and fulcrum
59
sport examples of their class lever
elbow, knee, ankle flexion
60
what is related to mechanical advantage
depends on force arm and resiatnce arm force arm is length between fulcrum and effort resitance arm-length between fulcrum and resiatnce
61
mechaniscal disadvanatge
resictance arm is LONGER then force arm means lever system cannot move as heavy but can move faster
62
mechanical advantage
force arm is LONGER then resistance arm means lever system can moce large load over short distance
63
what measures linear motion
scalar quantity vector quantity
64
scalar quantity
measures size or maginitude e.g mass speed
65
vector aquanity
descirbes maginitde (size) AND DIRECTION e.g weight, dispalcement
66
mass
quantity of matter body possesses
67
weight
force of given mass due to gravity

pe mock paper 2 (7 decks)

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