C1 T3: Physical Training Flashcards
1
Q
What are the fitness tests for Cardiovascular Fitness?
A
- Multi-stage fitness test
- harvard step test
- 12 minute cooper run/cycle/swim test
2
Q
What is the fitness test for Coordination?
A
Wall toss test
3
Q
What is the fitness test for Muscular Endurance?
A
sit up bleep test
4
Q
What is the fitness test for Balance?
A
Stork test
5
Q
What is the fitness test for Reaction Time?
A
ruler drop test
6
Q
What is the fitness test for Muscular Strength?
A
Hand grip dynanometer
7
Q
What is the fitness test for Agility?
A
illinois agility test
8
Q
What is the fitness test for Flexibility?
A
sit & reach test
9
Q
What is the fitness test for Speed?
A
30m sprint
10
Q
What is the fitness test for Power?
A
Vertical Jump test
11
Q
What athlete will use the Multi-stage Fitness Test?
A
games players, long distance runners/swimmers
12
Q
What athlete will use the Wall Toss Test?
A
badminton & cricket players
13
Q
What athlete will use the sit-up bleep test?
A
tennis and football players
14
Q
What athlete will use the stork test?
A
Gymnasts and games players
15
Q
What athlete will use the ruler drop test?
A
Basketball, Rugby, and Badminton players
16
Q
What athlete will use the Hand grip dynanometer test?
A
Climbers
17
Q
What athlete will use the illinois agility test?
A
games players
18
Q
What athlete will use the sit & reach test?
A
gymnasts and high divers
19
Q
What athlete will use the 30m sprint test?
A
sprinters and games players
20
Q
What athlete will use the vertical jump test?
A
sprinters, rugby players, and long jumpers
21
Q
What is continuous training?
A
Taking part in a physical activity such as jogging, running, swimming, cycling or rowing for an extended period of time without rest.
22
Q
What is FARTLEK training?
A
Performer alters the intensity - their speed - over varying distances. No rest periods.
23
Q
What is interval training?
A
Consists of periods of work followed by periods of active recovery.
24
Q
What is plyometrics?
A
High impact exercises that teach muscles to perform to their maximum contractions faster - to be more powerful.
25
What is weight & resistance training?
Training for strength:
- Low reps and heavy weights
Training for endurance:
- High reps and low weight
26
What is circuit training?
Involves 6 to 10 different stations which are completed one after another. Perform each exercise a set number of reps or for a set period of time.
27
What are fitness classes?
A great way to improve a range of components of fitness. Popular classes include yoga, pilates, and bodypump.
28
What are the advantages of continuous training?
- doesnt require expensive equipment
- ideal for beginners because it is easy to do
- can mimic some aspects of long-distance running
29
What are the advantages of FARTLEK training?
- Change of pace replicates the demands of team sports
- The performer develops pace-setting skills
- The intensity of the exercise and length of the training session can be modifid by the performers needs
30
What are the advantages of interval training?
- it is easier to see how hard the performer is working
- it is easy to measure progress over time
31
What are the advantages of plyometric training?
- Many pluometric exercises require little or no equipment
- A plyometric workout is short, high intensity
- Stimulates the movements you make in your sport, mimicking the demands
32
What are the advantages of weight/resistance training?
- Can be tailored to the individual needs so it is appropriate to all levels
- Can strengthen the whole body but training can also be targeted to specific areas
33
What are the advantages of circuit training?
- Creative and fun
- Match exercises to specific training needs
- Can be completed anywhere as it doesnt need alot of space
- Performers with different fitness levels can train together
34
What are the disadvantages of continuous training?
- can get boring
- doesnt improve anaerobic fitness
35
What are the disadvantages of FARTLEK training?
- The performer has to be experienced to ensure the workout is intense
- The performer has to be self motivates to push themselves to change pace regularly
- It is difficult to observe the performer to establish how hard they are working to measure progress over time
36
What are the disadvantages of interval training?
- Recovery takes atleast 48 hours, due to risk of overtraining
- It can be difficult to sustain tempo, self motivation and self discipline.
37
What are the disadvantages of plyometric training?
- Must have longer recovery between ewch session due to high impact
- The performer must have good levels of strength and endurance before attempting
- Repetitive bounding can cause stress on joints and can cause muscle soreness after training
38
What are the disadvantages of weight/resistance training?
- Requires alot of equipment and can be expensive to join a gym
- Incorrect technique, especially when using free weights, can lead to injury
- Must have a spotter working with uou when you want to lift heavy free weights
39
What are the disadvantages of circuit training?
- can take a while to set up if involving lots of equipment
- Technique can be affected by fatigue which could lead to injury
40
What are the disadvantages of fitness classes?
- Attending fitness classes regularly can be expensive
- Group classes arent tailored to the individual needs of the performer and can neglect the very fit or unfit
- In large classes, the instructor may not alway be able to correct poor technique
41
What are the 5 IMMEDIATE effects of exercise?
- Getting hot; Heat is a by-product of energy production
- Getting sweaty; Sweat glands produce sweat to cool you down
- Having red skin; Blood vessels dilate close to the surface to help loose heat
- Increased depth and rate of breathing; Allows more gaseous exchange to occur quicker
- Increased heart rate; This allows gases to be transported around the body
42
What are the 5 SHORT-TERM effects of exercise?
- Tiredness and fatigue; Energy stores are used up, leading to tiredness and fatigue
- Light nausea; Loss of fluids and dehydration can cause nausea
- Aching muscles; Repetitive muscle contraction creates micro tears
- Cramps; A cramp is an involuntary muscle contraction in response to lack of energy stores in the muscles
- DOMS; Can occur due to micro tears in the muscles from vigorous activity
43
What are the LONG-TERM effects of exercise?
- Change in body shape; Increases in muscles mass and a reduction in fat stores alter body composition
- Improved stamina; Allows performers to last longer in an activity without getting tired
- Increased cardiac hypertrophy; Larger heart means more blood pumped per beat
- Lower resting heart rate; More blood per beat means necessary oxygen is reaching muscles so no need to pump as fast
44
What are the 2 types of injury?
Bone/Ligament injury & Soft tissue injury
45
What are the 4 types of Bone/Ligament injuries?
- Concussion; Blow to the head
- Sprain; Damaged ligament
- Dislocation; Bone out of place at a joint
- Fracture; Damage to a bone
46
What are the 3 type of soft tissue injury?
- Strain; Damage to a muscle or tendon
- Torn cartilage; A tear in the cartilage
- Overuse injury; Tennis/Golf elbow
47
What are the symptoms of concussions?
Headaches, dizziness, and potentially unconsciousness
48
What are the symptoms of dislocations & fractures?
Deformity, bruising, and swelling
49
What are the symptoms of sprains, strains, and torn cartilage?
Pain, bruising, and loss of movement
50
What are the symptoms of overuse injury (tennis/golf elbow) ?
Pain on the sides of your forearm and elbow
51
What are the 5 types of fractures?
- Greenstick
- Transverse
- Impacted
- Comminuted
- Oblique
52
What are the characteristics of a greenstick fracture?
fractured only a part of the way across
53
What are the characteristics of a transverse fracture?
Broken straight across the bone
54
What are the characteristics of an impacted fracture?
pieces locked in/ pushed into eachother
55
What are the characteristics of a comminuted fracture?
broken at more than 2 pieces
56
What are the characteristics of a oblique fracture?
broken at an angle
57
Whatis the advised treatment for an injury e.g a fracture?
Rest
Ice
Compression
Elevation
58
What are some protective measures to prevent injury?
- Complete a warm up & cool down
- Check the safety of equipment
- Wear correct clothing/equipment
- Check safety of facilities
- Play by and enforcing rules
- Complete a PARQ
- Apply the principles of training
59
What is stage 1 in a warm up?
Performing a pulse raiser to gradually raise heart rate to increase blood flow around the body
60
What is stage 2 in a warm up?
Dynamic stretching to mobilise specific joints used for the activity, and to increase muscle temperature and elasticity.
61
What is stage 3 in a warm up?
Sport-specific drills to practice skills needed during the activity, and to warm up necessary muscles used in the sport.
62
What is stage 4 in a warm up?
Psychological warm up to become mentally prepared and focused on their performance
63
What are the effects of anabolic steroids on performance?
- Allows performers to train longer and harder
- Increases muscle mass
- Increases rate of muscle growth
- Increases speed of recovery
64
What are the effects of beta blockers on performance?
- Slow down heart rate
- decreased muscle tension
- lower blood pressure
- less impact of adrenaline on the body
65
What are the effects of diuretics on performance?
- Achieve quick weight loss
- Mask the use of other drugs making the harder to detect
66
What are the effects of narcotic analgesics on performance?
- Increase the performers pain threshold so they can play through an injury
67
What are the effects of EPO ( Erytheopoietin) on the body?
- Increase red blood cell production and O2 delivery
68
What are the effects of HGH (Human Growth Hormone) on the body?
- Helps to gain muscle mass and burn fat
69
What are the effects of stimulants on the body?
- Increase alertness
- Reduce tiredness
- Increase heart rate
70
What are the effects of blood doping on the body?
- More red blood cells
- more oxygen to the working muscles
- Less tired
71
What are the health risks associated with anabolic steroids?
- Liver damage
- Testicular atrophy
- Infertility
- Mood swings
72
What are the health risks associated with beta blockers?
- Weakness
- Tiredness
- Heart problems
73
What are the health risks associated with duiretics?
- Dehydration
- Nausea
- Heart/Kidney failure
74
What are the health risks associated with narcotic analgesics?
- Nausea/Vomiting
- Addiction
- Risk of further injury
75
What are the health risks associated with EPO?
- Blood thickness
- Blood clots
- Strokes/Heart attacks
76
What are the health risks associated with HGH?
- Arthritis
- Heart failure
- Abnormal feet/hands
77
What are the health risks associated with stimulants?
- insomnia
- Irregular heart rate
- Anxiety/Aggression
78
What are the health risks associated with blood doping?
- Infection
- Blood clots
- Stroke
- HIV/Hepatitis
79
Which athlete might take anabolic steroids?
Power athletes or Endurance performers because of the recovery benefits
80
Which athlete might take beta blockers?
Archery, Diving, or Shooting
81
Which athlete might take duiretics?
Activities with weight categories:
Boxing
Jockey
Martial Arts
82
Which athlete might take EPO?
aerobic events like cycling or running
83
Which athlete might take HGH?
Strength events like weightlifting or sprinting
84
Which athlete might take stimulants?
rugby or boxing
85
Which athlete might do blood doping?
aerobic events like running or cycling
