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PE > Chapter 3 - Physical Training > Flashcards

Chapter 3 - Physical Training Flashcards

1
Q

Weight training

A

The use of weights or resistance to cause adaptation of muscles

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2
Q

Health

A

A state of complete physical mental and social well being and not just the absence of disease or infirmity

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3
Q

Fitness

A

Being able to cope with the demands of the environment

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4
Q

Agility

A

Ability to move and change direction at speed whilst maintaining control

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5
Q

Balance

A

Ability to keep the body stable by maintaining the centre of mass over a base of support

  1. Static with little or no movement
  2. Dynamic with movement
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6
Q

Cardiovascular endurance

A

The ability of the heart and lungs to supply oxygen to working muscles.

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7
Q

Coordination

A

The ability to use more than one body part at the same time efficiently

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8
Q

Flexibility

A

The range of movement at a joint

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9
Q

Muscular endurance

A

Ability of a muscle (group) to undergo repeated contractions avoiding fatigue.

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10
Q

Fatigue

A

A feeling of extreme or severe tiredness due to build up of lactic acid in the muscles

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11
Q

Power

A

The product of strength x speed

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12
Q

Reaction time

A

The time taken for your body to respond to a certain stimulus

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13
Q

Strength

A 
The ability to overcome resistance 
4 different types 
1. Maximal strength
2. Static strength 
3. Dynamic strength 
4. Explosive strength
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14
Q

Maximal strength

A

Greatest force possible in a single muscle contraction

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15
Q

Static strength

A

Amount of force exerted on an object you cannot move. The body is held in the same position and the muscle length stays the same.

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16
Q

Explosive strength

A

Amount of force exerted in one quick muscle contraction. (Closely linked with power)

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17
Q

Dynamic strength

A

Amount of force exerted repeatedly by a muscle. (Linked to muscular endurance)

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18
Q

Speed

A

The maximum rate at which an individual can perform a certain movement or cover a distance in a certain time.

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19
Q

Speed equation

A

Speed = distance

—

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20
Q

Fitness testing reasons

A
  1. Identify strengths and weaknesses
  2. Finding starting point for monitoring progress
  3. Provide variety
  4. Motivation
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21
Q

How to measure agility

A

Illinois agility test

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22
Q

How to measure balance

A

Stork balance test

23
Q

How to measure CV endurance

A

Multi stage fitness test

24
Q

Measuring coordination

A

Wall toss test

25
Q

Measuring flexibility

A

Sit and reach test

26
Q

Measuring muscular endurance

A

Sit up bleep test

27
Q

Measuring power and explosive strength

A

Vertical jump test

28
Q

How to measure reaction time

A

Ruler drop test

29
Q

Measuring maximal strength

A

One rep max test

30
Q

Measuring speed

A

30m sprint test

31
Q

How to measure strength

A

Handgrip dynamometer test

32
Q

Principles of training

A

SPORT

FITT

33
Q

What does SPORT stand for

A

SPECIFICITY-making training similar to movements in a certain sport
PROGRESSIVE
OVERLOAD-gradually increase overload to get fitness gains
REVERSIBILITY-fitness levels lost when stop exercising
TEDIUM-boredom that can occur from training the same way

34
Q

What does FITT stand for

A

FREQUENCY- how often you train
INTENSITY - how hard you train (weight lifted)
TIME - how long you train for on each exercise
TYPE - different methods of training

35
Q

Training threshold

A

Upper and lower boundary of the aerobic and anaerobic training zones

36
Q

Aerobic training zone

A

Allows the performer to develop their ability to work aerobically. 60-80% of max heart rate

37
Q

Anaerobic training zone

A

Allows performer to develop ability to work anaerobically. 80-90% of max heart rate

38
Q

Circuit training

A

Series of exercises or stations completed one after each other with short periods of rest

39
Q

Continuous training

A

Working for a sustained period of time without rest. Maintaining a steady pace and working in the aerobic zone for a minimum of 20mins

40
Q

HIIT & interval training

A

Alternating between period of rest and periods of work

HIIT = short anaerobic work and active aerobic recovery

41
Q

Fartlek training

A

Speed play. Form of interval training with fast work followed by slow work

42
Q

Static stretching

A

Holding a stretch for up to 30secs. Muscles contract isometrically and stay the same length for the stretch

43
Q

Weight training

A

Using weights or resistance to cause adaptations of muscles.

Free weights & resistance machines

44
Q

Plyometric training

A

High impact exercises that teach muscles to perform maximum contractions faster = more power

45
Q

High altitude training

A

A form of aerobic training which is carried out at above 2000m ASL where there’s less oxygen.

46
Q

Ways or preventing injury

A
  1. Don’t over train. 2. Stretch. 3. Use correct technique. 4. Rest and recover. 5. Stay hydrated. 6. Warm up and cool down. 7. Use taping and bracing. 9. Match training to performers needs
47
Q

Pre-season focuses

A
  1. General aerobic fitness
  2. General strength and muscular endurance
  3. Train essential components of fitness
  4. Practise skills and techniques required
48
Q

Competitive/peak season

A
  1. Maintain fitness levels
  2. Avoid over training
  3. Optimising skills and techniques
49
Q

Post-season

A
  1. Rest and recover

2. Light aerobic training maintain fitness

50
Q

What does a warm up do?

A
  1. Raises body temperatures
  2. Increase range of movement at joints used
  3. Increase oxygen delivered to working muscles
  4. Prepares body for physical activity
51
Q

What does a warm up consist of?

A
  1. Pulse raiser - increase heart rate and blow flow
  2. Stretching - decrease chance of pulling muscles
  3. Skill practice - familiarise body with movements in sport
  4. Mental preparation - focus performer on sport
52
Q

What is a cool down used for

A
  1. Allows body systems to recover
  2. Reduces heart and breathing rate
  3. Removes waste products (lactic acid and carbon dioxide)
  4. Prevents Delayed Onset Muscle Soreness
53
Q

What does a cool down consist of

A
  1. Pulse lowering - light exercise

2. Stretching - holding each for 10-30secs

PE (5 decks)

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