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AQA AS Physical Education > 4.2: Preparation And Training Methods In Relation To Maintaining Physical Activity And Performance > Flashcards

4.2: Preparation And Training Methods In Relation To Maintaining Physical Activity And Performance Flashcards

1
Q

What is quantitative data?

A
  • contains factual information and numerical data.
  • Cooper’s 12 min test, the distance covered in 12 mins is measured in metres then results are compared to a standardised table.
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2
Q

What is qualitative data?

A
  • subjective as it looks at feelings, opinions and emotions.
  • the Borg scale is a qualitative method of rating perceived exertion (RPE) and is used to measure a performer’s level of intensity during exercise.
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3
Q

What is rating perceived exertion (RPE)?

A
  • simply giving an opinion about how hard you feel your body is working during exercise.
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4
Q

What is objective data?

A
  • involves facts and is measurable.

- very reliable

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5
Q

What is an example of objective data?

A
  • Wingate test measures anaerobic power where a performer cycles as fast as possible for 30 seconds on a cycle ergometer.
  • multistage fitness test
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6
Q

What is subjective data?

A
  • involves opinions

- based upon personal opinions, assumptions, interpretations and beliefs.

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7
Q

What is an example of subjective data?

A
  • Harvard step test: usually rely on data that is predictive or estimates, which can result in problems with accuracy and objectivity.
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8
Q

What is validity?

A
  • when the test actually measures what it sets out to do.
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9
Q

How to access the validity?

A

Two questions:

  • us the research method relevant and does it do exactly what it sets out to do? S.g. Sit and reach test is not valid for the upper body as it only measures the lower body (hamstrings and lower back)
  • is the test sport specific? E.g. the multistage fitness test involves running so it’s valid for a games player but less so for a cyclist or swimmer where movement patterns are different.
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10
Q

What is reliability?

A
  • means the test can be repeated accurately

- results are consistent

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11
Q

What needs to be taken into account when assessing the reliability?

A
  • tested should be experienced
  • equipment should be standardised
  • sequencing or tests is important
  • repetition or tests to avoid human error
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12
Q

What is a warm-up?

A
  • helps prepare the body for exercise and should always be carried out before the start of any training session.
  • three stages.
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13
Q

What is the first stage of a warm-up?

A
  • some form of cardiovascular exercise such as jogging to gently increase your heart rate.
  • this will increase cardiac output and breathing rate and through the vascular shunt, more blood is directed to the working muscles.
  • the three factors will increase the amount of oxygen being delivered to the muscles.
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14
Q

What is the second stage of a warm-up?

A
  • stretching/flexibility exercises, especially with those joints and muscles that will be most active during the training session.
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15
Q

What are the two types of stretching?

A
  • static stretching

- ballistic stretching

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16
Q

What is static stretching?

A
  • when the muscle is held in a stationary position for 30 seconds.
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17
Q

What are the two types of static stretching?

A
  • active stretching

- passive stretching

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18
Q

What is active stretching?

A
  • involves the performer working on one joint, pushing it beyond its point if resistance, lengthening the muscles and connective tissue surrounding it.
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19
Q

What is passive stretching?

A
  • when a starch occurs with the help of an external force, such as a partner or gravity or wall.
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20
Q

What is ballistic stretching?

A
  • involves performing a stretch with swinging or bouncing movements to push a body part even further.
  • should only be performed by an individual who is extremely flexible, such as a gymnast.
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21
Q

What is the third stage of a warm-up?

A
  • involve the movement patterns that are to be carried out, e.g. dribbling in hockey.
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22
Q

What are physiological effects of a warm-up?

A
  • reduces the possibility of injury by increasing the elasticity of muscle tissue
  • release of adrenaline will increase HR and dilate capillaries. This allows more oxygen to be delivered to the skeletal muscles.
  • supplies an adequate blood flow to the heart to increase its efficiency.
  • mental rehearsal, stress or anxiety reduction, psychological preparation.
  • increase in the speed of nerve impulse conduction allows us to be more alert, improving reaction time.
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23
Q

What is a cool down?

A
  • takes place at the end of exercise

- consists of some form of light exercise to keep the heart rate elevated.

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24
Q

What is the purpose of a cool down?

A
  • keeps blood flow high and allows oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains. Too much lactic acid will cause performance to deteriorate.
  • also allows the skeletal muscle pump to keep working maintaining venous return and prevents blood from pooling in veins. Pooling can lead to fainting/dizziness.
  • may also limit the effect of DOMS experienced 24-4& hours following heavy exercise.
25
Q

What are the principles of training?

A
  • Specificity
  • Progressive Overload
  • Reversibility
  • Recovery
26
Q

What is specificity?

A
  • training has to be relevant to your chosen activity.
  • intensity and duration of the training should be similar to your activity.
  • the same energy system, muscle type fibre, skills and movements need to be considered.
27
Q

What is progressive overload?

A
  • where the performer gradually trains harder throughout their training programme because their fitness routine.
  • e.g, a performer who wishes to improve power will be lifting more at the end of the programme compared to the beginning. This is because every few weeks the amount of weight lifted will be increased.
  • it is important not to overload too much too soon - doing it gradually will reduce the risk of injury.
28
Q

What is reversibility?

A
  • often referred to as retraining

- if training stops then the adaptations that have occurred as a result of the training programme deteriorate.

29
Q

What is recovery?

A
  • rest is important
  • rest days are needed to allow the body to recover from training
  • research suggests that the 3:1 ratio should be used. Trains hard for 3 days, rests for 1.
30
Q

What are the FITT principles?

A
  • frequency: train more often
  • intensity: train harder
  • time: needs a gradual increase
  • type: using different forms of exercise maintains motivation but type needs to be relevant.
31
Q

FITT principle - type example:

A
  • stamina is main aim then there are a variety of training methods that can be used - circuit, interval and fartlek training.
  • however, if you’re a games player; you need to make sure the types of training involve running so you are exercising your muscles in a similar way in which you would use them in a game.
32
Q

What is periodisation?

A
  • dividing the training year into specific sections for a specific purpose.
  • helps to avoid injury and improve performance.
33
Q

What are the three ‘cycles’ in periodisation?

A
  • macrocycle
  • mesocycle
  • microcycle
34
Q

What is the macrocycle?

A
  • the ‘big’ period which involves a long-term performance goal.
  • rugby: it may be the length of the season or for an athlete it could be four years as they build up to the next Olympics.
35
Q

What are the three distinct periods in the macrocycle?

A
  • preparation period: involves general conditioning and the development of fitness levels.
  • competition period: where the performer refines skill and techniques, as well as maintaining fitness levels
  • transition period: rest and recovery. This phase allows an athlete to recharge physically and mentally and ensures they are injury free for the next season
36
Q

What is the mesocycle?

A
  • usually four to twelve week period of training with a particular focus.
  • a performer may have a component of fitness as their focus, e.g. a sprinter will focus on power, reaction time and speed whereas an endurance performer will focus on strength endurance and cardio- respiratory endurance.
37
Q

What is the microcycle?

A
  • the description of a week or few days of training sessions.
  • repeated throughout the length of the mesocycle.
38
Q

What is tapering?

A
  • reducing the volume and it intensity of training prior to competition.
39
Q

What is peaking?

A
  • planning and organising training so a performer is at their peak, both physically and mentally, for a major competition.
40
Q

Why is tapering and peaking important?

A
  • important for the coach to ensure that peak performance occurs in a certain timeframe so the performer can benefit from the removal of training-induced fatigue but reversibility has not yet come into effect.
41
Q

What is double periodisation?

A
  • some sports require an athlete to peak more than once in a season.
  • e.g. a long distance athlete may want to peak in the winter during cross country and then again in the summer on the track.
42
Q

What are the different training methods?

A
  • continuous training
  • fartlek training
  • interval training
  • weight training
43
Q

What is continuous training?

A
  • involves low-intensity exercise for long periods of time without rest intervals, such as jogging, swimming and cycling.
44
Q

Why is continuous training used?

A
  • works on developing aerobic power.
  • develops stamina and places stress on the aerobic system.
  • can improve the cardiovascular and respiratory systems increasing the ability to take up, transport and use oxygen more effectively.
45
Q

What is fartlek training?

A
  • Swedish for ‘speed-play’
  • pace is varied to stress both aerobic and anaerobic energy systems (continuous nature and high-intensity bursts of exercise)
  • improves an individual’s stamina and recovery times.
  • a typical session will last for around 40 minutes, with intensity ranging from low to high.
46
Q

Who benefits from fartlek training?

A
  • team players as the demands of the game are constantly changing to involve aerobic and anaerobic respiration.
  • they can vary the pace (quick sprints and slower jogs) and can include both uphill and downhill work.
47
Q

What is an example of a typical fartlek session?

A
  • 10 mins jogging
  • 6 x (20 secs fast running with 80 secs slow jog recovery)
  • 5 mins walking
  • 5 mins jogging
  • run uphill for one min, jog down, repeat twice
  • 3 mins jogging
  • 2 mins walking
48
Q

What is interval training?

A
  • a form of training in which periods or intervals or high intensity work are followed with recovery periods.
  • very versatile as it can be adapted to suit a variety of anaerobic needs.
49
Q

Why is interval training used?

A
  • used by elite athlete to improve anaerobic power.
50
Q

Considerations - interval training?

A
  • duration of the work interval
  • intensity or speed of the work interval
  • duration of the recovery period
  • number of work intervals and recovery periods.
51
Q

What is circuit training?

A
  • the athlete performs a series of exercises at a set of ‘stations’
  • exercises to include are arm, leg, trunk and cardiovascular exercises.
52
Q

What are the disadvantages of circuit training?

A
  • limited space, time and equipment
  • different levels of fitness
  • may be lots of participants
53
Q

Considerations - circuit training?

A
  • important to decide on:
  • the number and variety of stations
  • the number of repetitions
  • the time at each station and the length of the rest interval
54
Q

What is weight training?

A
  • can be used by everyone to develop muscular strength.
  • it involves doing a series of resistance exercises through the use of free weights or fixed weight machines.
  • the 1 rep max should be determined before a programme is started.
55
Q

What is 1 rep max (1RM)?

A
  • the maximum amount a performer can lift in one repetition.
56
Q

What should you lift if maximum strength is the goal?

A
  • high weights with low repetitions, e.g. 4-5 sets of 2-6 reps at 80-100% of 1 rep max.
57
Q

What should you lift if muscular endurance is the goal?

A
  • more repetitions of lighter weights, e.g. three sets of ten reps at approximately 50% of 1 rep max.
58
Q

What are the four groups classed for exercise?

A
  • Shoulders and arms: e.g. bench press, curls, pull-downs
  • Trunk and back: e.g. sit-ups, back hyper-extensions
  • Legs: e.g. squats, calf raise, leg press
  • All body exercises: e.g. power clean, snatch, deadlift
59
Q

What is PNF?

A
  • one of the most effective forms of flexibility training for increasing range of movement.
  • where the muscle is isometrically contracted for a period of 10 seconds and then relaxes and is stretched again; usually going further a second time.

AQA AS Physical Education (15 decks)

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