Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

PE > C1: T3- Physical Training > Flashcards

C1: T3- Physical Training Flashcards

1
Q

Define muscular strength

A

‘the amount of force a muscle can generate when it contracts to overcome resistance’

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

What is the test for muscular strength and can you describe the test protocol?

A

Grip dynamometer

Lift above head, bench press, leg press

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

Define agility

A

‘a measure of how quickly you can change the position of your body, whilst keeping it under control’

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

what is the test for agility and can you describe the test protocol?

A

Illinois agility run

tall cones, start lay down on your stomach, goon whistle, no cutting corners, use stop watch

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

define flexibility

A

‘this is the ability of your joints to move through their full range of movement’

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

what is the test for flexibility and can you describe the test protocol?

A

sit and reach test

completely stretched legs, shoes off, hold for at least three seconds, feet flat against base of box

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

define reaction time

A

‘the amount of time it takes you to respond to a stimulus’

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what is the test for reaction time and can you describe the test protocol?

A

ruler drop test

held above hand, dropped at unknown time, can be done more than once

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

define muscular endurance

A

‘this is a measure of the length of time your voluntary muscles can contract for without tiring’

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

what is the test for muscular endurance and can you describe the test protocol?

A

one minute sit-up/press up or wall sit test

stopwatch, mat, counter

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

define co-ordination

A

‘the ability to move two or more body parts together, accurately and smoothly’

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

what is the test for co-ordination and can you describe the test protocol?

A

alternate hand wall toss test

tennis ball, clear wall, stopwatch, counter

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

define speed

A

‘how quickly you body or part of your body is able to perform a movement’

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

what is the test for speed and can you can describe the test protocol?

A

30m sprint

tape measure, straight line sprint, stopwatch, someone controlling the stopwatch.

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

define muscle power

A

‘the ability of muscles to contract with speed and force/strength’

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

what is the test for muscle power and can you describe the test protocol?

A

vertical jump

plain wall, measure height first, may use chalk to see the different heights, can have more than one attempt (usually 3)

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

define cardiovascular endurance

A

‘this is a measure of how efficiently your body can deliver oxygen and nutrients (such as glucose) to your working muscles during exercise’

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

what is the test for cardiovascular endurance and can you describe the test protocol?

A

Cooper 12 minute run or Harvard step test

45cm bench, stop watch, recording of ‘up up down down’, done for 5 minutes continuously

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

define body composition

A

‘a measure of the percentage of fat, muscle, water, bone, vital organs that make up your weight’

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

what is the test for body composition?

A

skinfold calipers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

define balance

A

‘the ability to keep your body steady, both when static and moving’

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what is the test for balance and can you describe the test protocol?

A

stork balance test

soul of foot the rise, arms crossed, either foot, stopwatch

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

why fitness testing?

A

it gives you are measure of how strong that component of fitness is and allows you to compare easily

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what benefit does fitness testing have?

A

allows to know where current fitness levels are and gives athletes a chance to prepare for events and competitions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

other than sport, what other careers require fitness testing?

A

police, army, fire fighter

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

define reliability

A

a test is reliable if it consistently gives the same results

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

define validity

A

a test is valid if it measures exactly what it sets out to do

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

what is normative data?

A

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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

what is normative data based on?

A

it’s based on statistical data and there is no opinions of the trainer, manager or athlete.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

what are the principles of training?

A

-individual needs
-specificity
-progressive overload (FITT)
-overtraining
-reversibility

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

individual needs:
what kind of factors should be considered when planning a PEP?

A

-medical conditions; such as asthma, diabetes, injuries
-age
-gender
-weight/fitness level
- goals/targets
-access to facilities

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

what does specificity mean

A

specificity means that training should be matched to the requirements of the activity the performer is involved in

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

give 5 examples of ways you can make training specific.

A
  • muscle groups
  • sport
  • skills
  • position e.g: football - gk
    netball - ga/gs
    rugby - forwards/back
  • location e.g; pool, track, pitch, gym
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

what does FITT stand for?

A

f- frequency
i- intensity
t- time
t- type

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

what does frequency mean?

A

how often training takes place each week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

what does intensity mean?

A

how hard the exercise is

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

what does time mean?

A

the length of the session or of a particular exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

what does type mean?

A

the method of training used

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
39
Q

within the FITT principle how can you show progression within frequency?

A

increase training sessions from 2 to 3 times a week

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
40
Q

within the FITT principle how can you show progression with intensity?

A

increase resistance (gradually)
increase distance
increase weights

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
41
Q

within the FITT principle how can you show progression with time?

A

increase sets, reps, overall length
decrease rest time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
42
Q

within the FITT principle how can you show progression with type?

A

switch between continuous, interval and fartlek training or between swimming/running

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
43
Q

what does reversibility mean?

A

a fall in activity level will result in training adaptations being reversed

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
44
Q

if you miss one week of training how much fitness is lost?

A

3 weeks of fitness lost

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
45
Q

what does overtraining mean?

A

when you train too hard and do not give your body enough recovery time between sessions.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
46
Q

what are the symptoms of overtraining?

A
  • constant thirst
  • (DOMS) delayed onset muscle soreness over 72 hours after training
  • frequent illness
  • increase in injuries
  • lack of progress
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
47
Q

describe continuous training and the component of fitness it tests.

A

Continuous training is exercises without rest such as running for long periods of time.
Continuous training tests cardiovascular fitness.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
48
Q

what are the advantages of continuous training?

A
  • ideal for beginners
  • no expensive equipment needed - – - prepares elite performers for the season ahead
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
49
Q

what are the disadvantages of continuous training?

A
  • can be boring and tedious
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
50
Q

describe interval training and the component of fitness it tests.

A

interval training is periods of work followed by periods of active recovery.
interval training tests cardiovascular fitness.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
51
Q

what are the advantages of interval training?

A
  • burn twice as may calories
  • easy to observe effort levels
  • easy to measure progress
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
52
Q

what are the disadvantages of interval training?

A
  • risk of overtraining
  • requires self-motivation and self-discipline
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
53
Q

describe fartlek training and the component of fitness it tests.

A

fartlek training are periods of work followed by periods of active recovery.
fartlek training tests cardiovascular fitness.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
54
Q

what are the advantages of fartlek training?

A
  • less boring
  • completed anywhere
  • develops pace setting
  • intensity can be easily adapted
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
55
Q

what are the disadvantages of fartlek training?

A
  • self-motivation is required
  • difficult to measure effort levels
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
56
Q

describe circuit training and the component of fitness it tests.

A

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.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
57
Q

what are the advantages of circuit training?

A
  • creative, fun
  • match and adapt to your specific needs
58
Q

what are the disadvantages of circuit training?

A
  • takes time to set up
  • technique can be affected by fatigue
59
Q

describe plyometrics training and the component of fitness it tests.

A

plyometrics teaches muscles to perform their max contraction faster.
plyometrics tests power.

60
Q

what are the advantages of plyometrics?

A
  • short, high intensity
  • little to no equipment
61
Q

what are the disadvantages of plyometrics?

A
  • 3 days recovery
  • good levels of strength and endurance required
62
Q

describe weight/resistance training and the component of fitness it tests.

A

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.

63
Q

what are the advantages of weight/resistant training?

A
  • free weights - choose which weigh
  • machine weights - less injury
64
Q

what are the disadvantages of weight/ resistant training?

A
  • requires lots of equipment
  • incorrect technique can lead to series injury
65
Q

describe fitness classes and the comment if fitness it tests for.

A

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

66
Q

what are the advantages of. fitness classes?

A

many different classes e.g.
- body pump
- spin class
- yoga
- pilates
- aerobic

67
Q

what are the disadvantages of fitness classes?

A
68
Q

what is the definition of a concussion?

A

“the sudden but short lived loss of mental function that occurs after a blow or other injury to the head”.

69
Q

what are the symptoms of a concussion?

A

headaches, dizziness, nausea, blurry vision, unconsciousness, confusion, temporary loss of memory

70
Q

What are the causes of a concussion?

A

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

71
Q

what is the treatment for a concussion?

A

2 weeks no sport

72
Q

define the term fracture.

A

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

73
Q

what are the symptoms of a fracture?

A

open - see bone
closed - bruising, swelling, deforming, pain especially when putting weight on it

74
Q

what are the causes of a fracture?

A

collision, falling, getting hit

75
Q

what is the treatment for a fracture?

A

open - operation, cast
closed - rice util seen, cast

76
Q

define the term dislocation.

A

when a bone is dislocated at a joint

77
Q

what are the symptoms of a dislocation?

A

deformity, swelling, bruising, numbness, pain, unable to move

78
Q

what are the causes of a dislocation?

A

when a large force is put on a ligament, or a fall/ hit to the body e.g in contact sport such as rugby

79
Q

what is the treatment for a dislocation?

A

medical professional to pop it back in place, rice

80
Q

what are the 4 different types of soft tissue injuries?

A

strain, cut/abrasion, tennis elbow and golfers elbow

81
Q

define a strain

A

the muscle or tendon is stretched too much or tears

82
Q

what are the symptoms of a strain

A

pain, swelling, bruising

83
Q

what are the causes of a strain

A

over reaching, inefficient warm up

84
Q

what is the treatment for a stain

A

rice

85
Q

define a cut/ abrasion

A

when a layer of the skin is rubbed off

86
Q

what are the symptoms of a cut/abrasion

A

res, raw skin, hot, burning sensation

87
Q

what are the causes of a cut/abrasion

A

falling over e.g on a netball court

88
Q

what is the treatment for a cut/abrasion

A

clean it and cover it to prevent infection

89
Q

define tennis elbow

A

overuse injury, straight wrist

90
Q

what are the symptoms of tennis elbow

A

outside upper forearm pain

91
Q

what are the causes of tennis elbow

A

overusing it, no warm up

92
Q

what is the treatment for tennis elbow

A

rest

93
Q

define golfers elbow

A

overuse injury, flex wrist

94
Q

what are the symptoms of golfers elbow

A

inside upper forearm pain

95
Q

what are the causes of golfers elbow

A

overusing it, no warm up

96
Q

what is the treatment for golfers elbow

A

rest

97
Q

define the term sprain

A

when a ligament is stretched too much or tears

98
Q

what are the symptoms of a sprain

A

pain, swelling, bruising, hard to move

99
Q

what are the causes of a sprain

A

rolling your ankle, landing on a hard surface wrong when jumping, a ball bending something back e.g a netball bending your fingers back

100
Q

what is the treatment for a sprain

A

rice, painkillers

101
Q

define a torn cartilage

A

tearing your cartilage

102
Q

what are the symptoms of a torn cartilage

A

pain, swelling, stiffness, decrease in range of movement

103
Q

what are the causes of a torn cartilage

A

football, twisting knee, overuse, or trauma based

104
Q

what is the treatment for a torn cartilage

A

rice

105
Q

what does rice stand for

A

r- rest
I - ice
c - compress
e - elevate

106
Q

what are the 5 ways injury can be prevented?

A
  1. correctly applying the principles of training (gradually)
  2. checking equipment and facilities before use
  3. use of protective clothing or equipment
  4. correct application and adherence of the activity rules
  5. always warm up and cool down properly
107
Q

what are PED’S

A

performance enhancing drugs

108
Q

why do people choose to use performance enhancing drugs

A

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

109
Q

who uses PED’S

A

ped’s are widely used across the sporting world by elite athletes but also recreational athletes wanting to improve to win or be spotted

110
Q

what are the three different types of drugs?

A

recreational, pharmaceutical and performance enhancing

111
Q

what are anabolic steroids

A

A man made copy of the male for,one testosterone, which stimulates muscle growth

112
Q

why do people take anabolic steroids

A
  • 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
113
Q

what are the negative side effects to anabolic steroids

A
  • 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
114
Q

what are stimulants

A

substances that act directly on the central nervous system, speeding up parts of the brain

115
Q

why do people take stimulants

A
  • increase alertness, making a performer able to concentrate better for longer
  • increase in energy, prolonging performance
116
Q

what are the negative side effects to stimulants

A
  • increase in aggression
  • increase in heart rate and blood pressure
  • can become addictive
117
Q

what are beta blockers

A

the block the effect of adrenaline and reduce heart rate

118
Q

why do people take beta blockers

A
  • 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
119
Q

what are the negative side effects to stimulants

A
  • lowers the heart rate which can be dangerous
  • could lead to heart failure
120
Q

what are diuretics

A

they increase the volume of urine removed from the body

121
Q

why do people take diuretics

A
  • 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
122
Q

what are the negative side effects of diuretics

A
  • increased risk of dehydration
  • kidney failure
  • heart failure
  • muscle cramps
  • headaches
  • dizziness
123
Q

what are narcotic analgesics

A

painkillers

124
Q

why do athletes take narcotic analgesics

A

allow a performer to compete even when they are ill, injured or in pain

125
Q

what are the negative side effects of narcotic analgesics

A
  • effect concentration, balance, coordination
  • increased pain threshold may lead to further injury
  • can become addictive
126
Q

true or false?
narcotic analgesics are legal and allowed to be used in the sporting world

A

true

127
Q

what are peptide hormones

A

EPO (erythropoietin) is produced naturally by the kidneys to regulate the production of red blood cells. It can be artificially made and injected

128
Q

why do athletes use peptide hormones

A
  • 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
129
Q

what are the negative side effects to peptide hormones

A
  • the blood becomes thicker, increasing the risk of heart attacks and strokes
130
Q

what are growth hormones

A

GH is produced naturally by the body to stimulate the growth of muscle, cartilage and bone. It can be artificially made and injected

131
Q

why do people use growth hormones

A
  • 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
132
Q

what are the negative side effects of growth hormones

A
  • increased risk of muscle and joint pain
  • increased risk of fluid retention, which causes swelling
133
Q

what is blood doping

A

injecting oxygenated blood into the body

134
Q

why do people use blood doping

A
  • more oxygen is transported to the working muscles which increases endurance. allowing the performer to train longer
135
Q

what are the negative side effects of blood doping

A

high risk of
- kidney failure
- blood born infections e.g. HIV hepatitis B and C
- blood clots
- allergic reactions

136
Q

what are the three parts of a warm up

A

pulse raiser, dynamic stretches and sport specific drills

137
Q

explain stage 1 of a warm up

A

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.

138
Q

give an example of a pulse raiser

A

jogging, cycling, swimming, rowing, aerobic dance

139
Q

explain stage 2 of a warm up

A

stretching muscles and mobilizing the joints used in the activity. The type of stretching you do will depend on what movements the activity involves.

140
Q

give some examples of dynamic stretches

A

leg and arm swings, lunges, hamstring walks (hear the sheep), high knees, heel flicks, open and close the gate, bounding

141
Q

explain stage 3 of a warm up

A

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

PE (4 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions