C1: T3- Physical Training Flashcards
Define muscular strength
‘the amount of force a muscle can generate when it contracts to overcome resistance’
What is the test for muscular strength and can you describe the test protocol?
Grip dynamometer
Lift above head, bench press, leg press
Define agility
‘a measure of how quickly you can change the position of your body, whilst keeping it under control’
what is the test for agility and can you describe the test protocol?
Illinois agility run
tall cones, start lay down on your stomach, goon whistle, no cutting corners, use stop watch
define flexibility
‘this is the ability of your joints to move through their full range of movement’
what is the test for flexibility and can you describe the test protocol?
sit and reach test
completely stretched legs, shoes off, hold for at least three seconds, feet flat against base of box
define reaction time
‘the amount of time it takes you to respond to a stimulus’
what is the test for reaction time and can you describe the test protocol?
ruler drop test
held above hand, dropped at unknown time, can be done more than once
define muscular endurance
‘this is a measure of the length of time your voluntary muscles can contract for without tiring’
what is the test for muscular endurance and can you describe the test protocol?
one minute sit-up/press up or wall sit test
stopwatch, mat, counter
define co-ordination
‘the ability to move two or more body parts together, accurately and smoothly’
what is the test for co-ordination and can you describe the test protocol?
alternate hand wall toss test
tennis ball, clear wall, stopwatch, counter
define speed
‘how quickly you body or part of your body is able to perform a movement’
what is the test for speed and can you can describe the test protocol?
30m sprint
tape measure, straight line sprint, stopwatch, someone controlling the stopwatch.
define muscle power
‘the ability of muscles to contract with speed and force/strength’
what is the test for muscle power and can you describe the test protocol?
vertical jump
plain wall, measure height first, may use chalk to see the different heights, can have more than one attempt (usually 3)
define cardiovascular endurance
‘this is a measure of how efficiently your body can deliver oxygen and nutrients (such as glucose) to your working muscles during exercise’
what is the test for cardiovascular endurance and can you describe the test protocol?
Cooper 12 minute run or Harvard step test
45cm bench, stop watch, recording of ‘up up down down’, done for 5 minutes continuously
define body composition
‘a measure of the percentage of fat, muscle, water, bone, vital organs that make up your weight’
what is the test for body composition?
skinfold calipers
define balance
‘the ability to keep your body steady, both when static and moving’
what is the test for balance and can you describe the test protocol?
stork balance test
soul of foot the rise, arms crossed, either foot, stopwatch
why fitness testing?
it gives you are measure of how strong that component of fitness is and allows you to compare easily
what benefit does fitness testing have?
allows to know where current fitness levels are and gives athletes a chance to prepare for events and competitions
other than sport, what other careers require fitness testing?
police, army, fire fighter
define reliability
a test is reliable if it consistently gives the same results
define validity
a test is valid if it measures exactly what it sets out to do
what is normative data?
normative data shows the results for ‘normal people’. Data is collected from a large sample of people to allow for direct comparisons to be made.
what is normative data based on?
it’s based on statistical data and there is no opinions of the trainer, manager or athlete.
what are the principles of training?
-individual needs
-specificity
-progressive overload (FITT)
-overtraining
-reversibility
individual needs:
what kind of factors should be considered when planning a PEP?
-medical conditions; such as asthma, diabetes, injuries
-age
-gender
-weight/fitness level
- goals/targets
-access to facilities
what does specificity mean
specificity means that training should be matched to the requirements of the activity the performer is involved in
give 5 examples of ways you can make training specific.
- muscle groups
- sport
- skills
- position e.g: football - gk
netball - ga/gs
rugby - forwards/back - location e.g; pool, track, pitch, gym
what does FITT stand for?
f- frequency
i- intensity
t- time
t- type
what does frequency mean?
how often training takes place each week
what does intensity mean?
how hard the exercise is
what does time mean?
the length of the session or of a particular exercise
what does type mean?
the method of training used
within the FITT principle how can you show progression within frequency?
increase training sessions from 2 to 3 times a week
within the FITT principle how can you show progression with intensity?
increase resistance (gradually)
increase distance
increase weights
within the FITT principle how can you show progression with time?
increase sets, reps, overall length
decrease rest time
within the FITT principle how can you show progression with type?
switch between continuous, interval and fartlek training or between swimming/running
what does reversibility mean?
a fall in activity level will result in training adaptations being reversed
if you miss one week of training how much fitness is lost?
3 weeks of fitness lost
what does overtraining mean?
when you train too hard and do not give your body enough recovery time between sessions.
what are the symptoms of overtraining?
- constant thirst
- (DOMS) delayed onset muscle soreness over 72 hours after training
- frequent illness
- increase in injuries
- lack of progress
describe continuous training and the component of fitness it tests.
Continuous training is exercises without rest such as running for long periods of time.
Continuous training tests cardiovascular fitness.
what are the advantages of continuous training?
- ideal for beginners
- no expensive equipment needed - – - prepares elite performers for the season ahead
what are the disadvantages of continuous training?
- can be boring and tedious
describe interval training and the component of fitness it tests.
interval training is periods of work followed by periods of active recovery.
interval training tests cardiovascular fitness.
what are the advantages of interval training?
- burn twice as may calories
- easy to observe effort levels
- easy to measure progress
what are the disadvantages of interval training?
- risk of overtraining
- requires self-motivation and self-discipline
describe fartlek training and the component of fitness it tests.
fartlek training are periods of work followed by periods of active recovery.
fartlek training tests cardiovascular fitness.
what are the advantages of fartlek training?
- less boring
- completed anywhere
- develops pace setting
- intensity can be easily adapted
what are the disadvantages of fartlek training?
- self-motivation is required
- difficult to measure effort levels
describe circuit training and the component of fitness it tests.
circuit training is 6-10 activities which get completed for a number of reps or time before moving to the next one.
Circuit training tests muscular endurance, muscular strength and cardiovascular fitness.
what are the advantages of circuit training?
- creative, fun
- match and adapt to your specific needs
what are the disadvantages of circuit training?
- takes time to set up
- technique can be affected by fatigue
describe plyometrics training and the component of fitness it tests.
plyometrics teaches muscles to perform their max contraction faster.
plyometrics tests power.
what are the advantages of plyometrics?
- short, high intensity
- little to no equipment
what are the disadvantages of plyometrics?
- 3 days recovery
- good levels of strength and endurance required
describe weight/resistance training and the component of fitness it tests.
weight/resistance training is the use of resistance to muscular contraction to build strength.
strength - low reps, high weight
endurance - high reps, low weight
weight/resistance training tests for strength and muscular endurance.
what are the advantages of weight/resistant training?
- free weights - choose which weigh
- machine weights - less injury
what are the disadvantages of weight/ resistant training?
- requires lots of equipment
- incorrect technique can lead to series injury
describe fitness classes and the comment if fitness it tests for.
fitness classes are exercise at high intensity that gradually gets brought down.
fitness classes can test are wide variety of components, it just depends on the class
what are the advantages of. fitness classes?
many different classes e.g.
- body pump
- spin class
- yoga
- pilates
- aerobic
what are the disadvantages of fitness classes?
what is the definition of a concussion?
“the sudden but short lived loss of mental function that occurs after a blow or other injury to the head”.
what are the symptoms of a concussion?
headaches, dizziness, nausea, blurry vision, unconsciousness, confusion, temporary loss of memory
What are the causes of a concussion?
a strong impact to the head for example in rugby you might collide with another player, but in gymnastics you might fall out of a tumble and land on your head
what is the treatment for a concussion?
2 weeks no sport
define the term fracture.
a fracture is a broken bone, and there are two types.
open fracture - bone penetrates the skin
closed fracture - bone breaks but doesn’t penetrate
what are the symptoms of a fracture?
open - see bone
closed - bruising, swelling, deforming, pain especially when putting weight on it
what are the causes of a fracture?
collision, falling, getting hit
what is the treatment for a fracture?
open - operation, cast
closed - rice util seen, cast
define the term dislocation.
when a bone is dislocated at a joint
what are the symptoms of a dislocation?
deformity, swelling, bruising, numbness, pain, unable to move
what are the causes of a dislocation?
when a large force is put on a ligament, or a fall/ hit to the body e.g in contact sport such as rugby
what is the treatment for a dislocation?
medical professional to pop it back in place, rice
what are the 4 different types of soft tissue injuries?
strain, cut/abrasion, tennis elbow and golfers elbow
define a strain
the muscle or tendon is stretched too much or tears
what are the symptoms of a strain
pain, swelling, bruising
what are the causes of a strain
over reaching, inefficient warm up
what is the treatment for a stain
rice
define a cut/ abrasion
when a layer of the skin is rubbed off
what are the symptoms of a cut/abrasion
res, raw skin, hot, burning sensation
what are the causes of a cut/abrasion
falling over e.g on a netball court
what is the treatment for a cut/abrasion
clean it and cover it to prevent infection
define tennis elbow
overuse injury, straight wrist
what are the symptoms of tennis elbow
outside upper forearm pain
what are the causes of tennis elbow
overusing it, no warm up
what is the treatment for tennis elbow
rest
define golfers elbow
overuse injury, flex wrist
what are the symptoms of golfers elbow
inside upper forearm pain
what are the causes of golfers elbow
overusing it, no warm up
what is the treatment for golfers elbow
rest
define the term sprain
when a ligament is stretched too much or tears
what are the symptoms of a sprain
pain, swelling, bruising, hard to move
what are the causes of a sprain
rolling your ankle, landing on a hard surface wrong when jumping, a ball bending something back e.g a netball bending your fingers back
what is the treatment for a sprain
rice, painkillers
define a torn cartilage
tearing your cartilage
what are the symptoms of a torn cartilage
pain, swelling, stiffness, decrease in range of movement
what are the causes of a torn cartilage
football, twisting knee, overuse, or trauma based
what is the treatment for a torn cartilage
rice
what does rice stand for
r- rest
I - ice
c - compress
e - elevate
what are the 5 ways injury can be prevented?
- correctly applying the principles of training (gradually)
- checking equipment and facilities before use
- use of protective clothing or equipment
- correct application and adherence of the activity rules
- always warm up and cool down properly
what are PED’S
performance enhancing drugs
why do people choose to use performance enhancing drugs
people use ped’s for lots of different reasons such as, to improve appearance, gain athletic benefits and to give them an edge compared to other people
who uses PED’S
ped’s are widely used across the sporting world by elite athletes but also recreational athletes wanting to improve to win or be spotted
what are the three different types of drugs?
recreational, pharmaceutical and performance enhancing
what are anabolic steroids
A man made copy of the male for,one testosterone, which stimulates muscle growth
why do people take anabolic steroids
- faster recovery time - meaning athletes can train more within the week as they will receive less doms.
- increase muscle mass, improving performance in sports that need strength, muscular endurance and power
what are the negative side effects to anabolic steroids
- increased risk of disease e.g. liver cancer, organ damage, tearing of tendons
- hair loss, acne
- high blood pressure
- decrease in emotional health
- agressive behavior
- depression
- enlarged breasts in men, facial hair and deeper voice in women
what are stimulants
substances that act directly on the central nervous system, speeding up parts of the brain
why do people take stimulants
- increase alertness, making a performer able to concentrate better for longer
- increase in energy, prolonging performance
what are the negative side effects to stimulants
- increase in aggression
- increase in heart rate and blood pressure
- can become addictive
what are beta blockers
the block the effect of adrenaline and reduce heart rate
why do people take beta blockers
- reduction in anxiety which allows athletes to stay calm and focus
- makes a performer’s hands steadier, which can be of benefit in sports like snooker, darts, archery and shooting
what are the negative side effects to stimulants
- lowers the heart rate which can be dangerous
- could lead to heart failure
what are diuretics
they increase the volume of urine removed from the body
why do people take diuretics
- increase in weight loss which helps in sports with weight categories e.g boxing
- make it difficult to detect other banned things as more urine is leaving quicker
what are the negative side effects of diuretics
- increased risk of dehydration
- kidney failure
- heart failure
- muscle cramps
- headaches
- dizziness
what are narcotic analgesics
painkillers
why do athletes take narcotic analgesics
allow a performer to compete even when they are ill, injured or in pain
what are the negative side effects of narcotic analgesics
- effect concentration, balance, coordination
- increased pain threshold may lead to further injury
- can become addictive
true or false?
narcotic analgesics are legal and allowed to be used in the sporting world
true
what are peptide hormones
EPO (erythropoietin) is produced naturally by the kidneys to regulate the production of red blood cells. It can be artificially made and injected
why do athletes use peptide hormones
- makes more red blood cells meaning more oxygen is carried to the working muscles improving a performers aerobic capacity.
- this means they can perform for longer before fatigue starts to set in and their recovery time is shorter
what are the negative side effects to peptide hormones
- the blood becomes thicker, increasing the risk of heart attacks and strokes
what are growth hormones
GH is produced naturally by the body to stimulate the growth of muscle, cartilage and bone. It can be artificially made and injected
why do people use growth hormones
- increase in muscle size and mass leading to an increase in strength
- increase in metabolic rate, which helps the body to burn more fat
- speeds up recovery from muscle fatigue and injury
what are the negative side effects of growth hormones
- increased risk of muscle and joint pain
- increased risk of fluid retention, which causes swelling
what is blood doping
injecting oxygenated blood into the body
why do people use blood doping
- more oxygen is transported to the working muscles which increases endurance. allowing the performer to train longer
what are the negative side effects of blood doping
high risk of
- kidney failure
- blood born infections e.g. HIV hepatitis B and C
- blood clots
- allergic reactions
what are the three parts of a warm up
pulse raiser, dynamic stretches and sport specific drills
explain stage 1 of a warm up
Gradually increasing the heart rate to increase blood flow around the body and speed up oxygen delivery to the working muscles by performing exercises that make you breathe faster.
it also will increase the internal body temperature helping to stretch your muscles efficiently in part two.
give an example of a pulse raiser
jogging, cycling, swimming, rowing, aerobic dance
explain stage 2 of a warm up
stretching muscles and mobilizing the joints used in the activity. The type of stretching you do will depend on what movements the activity involves.
give some examples of dynamic stretches
leg and arm swings, lunges, hamstring walks (hear the sheep), high knees, heel flicks, open and close the gate, bounding
explain stage 3 of a warm up
practicing the skills and techniques needed during training or competition prepares the performers body for the movements they will need to perform. For example, a sprinter will perform butt kicks, bounding, high knee and skipping.
In team sports with a ball, this is when ball drills will come in
