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PE > Chapter 3-Physical Training > Flashcards

Chapter 3-Physical Training Flashcards

1
Q

Health

A

Is a state of complete mental physical and social well being and not merely the absence of disease or infirmity

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2
Q

Fitness

A

The ability to meet/cope with the demands of the environment

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3
Q

The components of fitness are

A
  • Speed
  • Agility
  • Balance
  • Cardiovascular endurance
  • Co-ordination
  • Flexibility
  • Muscular endurance
  • Power/explosive strength
  • Reaction time
  • Strength
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4
Q

Agility

A

The ability to move and change direction quickly (at speed) whilst maintaining control

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5
Q

Balance

A

Maintaining the centre of mass over the base of support

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6
Q

The two types of balance are

A
  • Static balance (balance whilst still)

* Dynamic balance (maintaining balance whilst moving)

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7
Q

Cardiovascular endurance

A

The ability of the heart and lungs to supply oxygen to the working muscles. (Done using the aerobic energy system so long distance)

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8
Q

Co-ordination

A

The ability to use two or more different parts of the body together smoothly and efficiently

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9
Q

Flexibility

A

The range of movement possible at a joint

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10
Q

Muscular endurance

A

The ability of a muscle or muscle group to undergo repeated contractions avoiding fatigue

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11
Q

Power

A

The product of strength and speed

Speed x time

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12
Q

Reaction time

A

The time taken to initiate a response to a stimulus

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13
Q

Speed

A

The maximum rate at which an individual is able to perform a movement or cover a distance in a period of time.
(Speed=distance/time)

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14
Q

Strength

A

The ability to overcome a resistance

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15
Q

The 4 types of strength

A
  • Maximal
  • Explosive
  • Static
  • Dynamic
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16
Q

Maximal strength

A

Relates to the absolute maximum force that can be generated in one contraction

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17
Q

Dynamic strength

A

Relates more to repeated contractions

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18
Q

Explosive strength

A

Is also known as power, the product of strength and speed

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19
Q

Static strength

A

Is applicable to scrummaging in rugby. When both teams push with the same force and the scrum is not moving, the muscles involved remain at the same length and force applied is maintained

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20
Q

Reasons for fitness testing

A
  • Identify strengths/weaknesses
  • Inform training requirements
  • Show starting level of fitness
  • Monitor improvement
  • Gauge success of training program
  • Compare against national averages
  • To motivate/set goals
  • Provide variety in training program
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21
Q

Test for agility

A

Illinois agility test

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22
Q

How to do agility test

A
  • Performer starts face down on the floor
  • Test involves running around the cones as fast as possible
  • Timed in seconds and compared to averages
  • 10m x 5m rectangle with 4 cones down the middle
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23
Q

Test for balance

A

The stork balance test

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24
Q

How to do balance test

A
  • start on 2 feet
  • hands on hips
  • one leg lifted so toes touch inside of the leg
  • raise the heel of the leg on the floor
  • start the timer
  • balance for as long as possible
  • record time
  • compate to averages
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25
Q

Test for cardiovascular endurance

A

Multi stage fitness test (bleep test-but don’t call it that)

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26
Q

How to do cardiovascular endurance test

A
  • lines 20m apart
  • progessively harder
  • runs in time with bleeps
  • time between bleeps gets shorter
  • keep running until you can’t keep going
  • score recorded as a level and a bleep
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27
Q

Test for co-ordination

A

Wall toss test (anderson ball catch test)

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28
Q

How to do co-ordination test

A
  • tennis ball starts in one hand
  • both feet tother 2m from wall
  • time starts, 30 seconds
  • throw ball at wall and catch with opposite hand
  • repeated as many times as possible
  • if ball is dropped time continues
  • compared to averages
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29
Q

Test for flexibility

A

Sit and reach test

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30
Q

How to do flexibility test

A
  • sit on floor with legs straight
  • feet flat against board
  • slider in line with toes
  • reach forward and push slider as far as possible
  • score recorded
  • compare to averages
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31
Q

Test for muscular endurance

A

Abdominal curl conditioning test (sit up bleep test)

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32
Q

How to do muscular endurance test

A
  • lie on mat in sit up position
  • sit up on the bleep and down on the bleep
  • the test is maximal (how many you can do)
  • also progressive (gets faster)
  • score is how many sit ups are done
  • compare to averages
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33
Q

Test for power/explosive strength

A

Vertical jump test (sargeant jump test)

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34
Q

How to do power/explosive strength test

A
  • feet flat, stand and push ruler as far as possible this provides zero point
  • apply chalk to finger tips
  • from standing jump as high as possible
  • record height
  • compared to averages
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35
Q

Test for reaction time

A

Ruler drop test

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36
Q

How to do reaction time test

A
  • one person holds ruler at zero
  • thumb and index finger placed around ruler at 50cm
  • without warning ruler is dropped
  • catch ruler as fast as possible
  • score recorded in cm
  • three attempts
  • compare to averages
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37
Q

Test for maximal strength

A

One rep max test

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38
Q

How to do maximal strength test

A
  • lift weight once
  • if completed use a heavier weight until the heaviest weight possible is reached
  • compare to averages
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39
Q

Test for strength

A

Handgrip dynamometer test

40
Q

How to do strength test

A
  • held in dominant hand, arm at 90 degrees with elbow against body
  • squeeze with maximum effort and record score
  • compare to averages
41
Q

Test for speed

A

30m speed test

42
Q

How to do speed test

A
  • use a flying start
  • timed running 30m as fast as possible
  • score is in seconds
  • compared to averages
43
Q

Limitations of fitness testing

A
  • not sport specific
  • don’t replicate movements of activities
  • don’t replicate competitive conditions
  • tests have questionable reliability
  • must be done with correct protocols or results would be invalid
44
Q

Qualitative data

A

A measure of opinions. More of a subjective than an objective appraisal relating to the quality of a performance rather than the quantity

45
Q

Quantitative data

A

A measurement which has been quantified as a number eg time in seconds, goals scored. There is no opinion expressed. It is a fact. It is often the case that quantitative scores in fitness tests can be compared to national averages/ratings

46
Q

Principles of training (what does SPORT stand for)

A 
S-specificity
P-progresive
O-overload
R-reversibility
T-tedium
47
Q

Specificity

A

Refers to the fact that training should be specific to the needs of the individual and the demands of the sport they participate in

48
Q

Progressive overload

A

Overload is simply working harder than normal. By doing this the body will adapt and improve
Progression refers to the fact that overload should be gradual as the body adapts. If it progresses too fast the individual may suffer injury

49
Q

Reversibility

A

Simply states that if an individual stops or decreases their training level then fitness and performance will likely drop.

50
Q

Tedium

A

Tedium refers to boredom. Training should be altered and varied to prevent an individual from suffering from this

51
Q

Principles of overload (what does FITT stand for)

A

F-frequency
I-intensity
T-time
T-type

52
Q

Frequency

A

Refers to how often someone trains. Normally training should take place 3 or more times a week. As fitness increases the ability to train more often is possible

53
Q

Intensity

A

Refers to how hard you train. As fitness increases, the intensity should be suitably increased

54
Q

Time

A

Refers to how long you train for. As fitness increases the length of time spent training will increase

55
Q

Type

A

Refers to the type of training used. The training type must remain suitable to gain specific fitness benefits that are required

56
Q

Circuit training

A

A series of excercises performed one after the other with a rest in between

57
Q

Advantages of circuit training

A
  • excercises can be simple to complex
  • can be manipulated to train different things eg strength
  • can be varied to suit fitness level/age
  • easy to monitor and alter
58
Q

Disadvantages of circuit training

A
  • appropriate amount of space is required
  • may require specialist equiptment
  • difficult to gauge an appropriate work:rest ratio at the start
59
Q

Continuous training

A

Excercising for a sustained period of time without rest. It improves cardiovascular fitness. Sometimes referred to as steady state training

60
Q

Steady state excercise

A

Working continuously at the same intensity

61
Q

Continuous training involves

A

Using heart rate as a guide
Improves cardiovascular endurance
Improves ability to work without suffering fatigue, thus your stamina improves

62
Q

Advantages of continuous training

A
  • done with little or no equiptment
  • improves aerobic fitness
  • running can be done virtually anywhere
  • simple to do
63
Q

Disadvantages of continuous training

A
  • can be boring/tedious
  • can cause injury due to repetitive contractions
  • can be time consuming
  • doesn’t always match the demands of the sport
64
Q

Calculating aerobic training zone

A
  • calculate maximum heart rate (220 - age)

- aerobic training zone is (60-80% of max heart rate)

65
Q

Fartlek training

A

Like continuous training, fartlek training is used to improve cardiovascular endurance. It is more varied than continuous training as the speed and intensity is varied. It is also known as ‘speed play’ and normally involves running

66
Q

Fartlek training involves

A
  • Speed being altered throughout
  • Excercises being incorporated into the activity
  • Running on different terrains
  • Altering the intensity to allow aerobic and anaerobic energy systems to be trained
67
Q

Interval training

A

Training method that incorporates periods of work followed by periods of rest

68
Q

HIIT

A

High intensity interval training: an excercise strategy alternating periods of short intense anaerobic excercise with less intense recovery periods

69
Q

Advantages of HIIT

A
  • burns body fat and calories quickly
  • can be altered easily to suit the individual
  • can be completed relatively quickly
  • can improve anaerobic and aerobic energy systems
70
Q

Disadvantages of HIIT

A
  • exteme work can lead to injury
  • high levels of motivation are needed to complete the work
  • it can lead to dizziness and feelings of nausea
71
Q

Uses of interval training

A
  • sprints or high intensity dribbling for football
  • vertical jumps for volleyball and basketball
  • heavy bag intervals for boxers
72
Q

Plyometric training

A

It is used to improve power. It usually involves jumping, bounding or hopping. The aim of plyometrics is to use your body weight and gravity to stress the muscles involved

73
Q

Plyometric training (box jumping example)

A
  • athlete jumps off the box
  • as they land quadriceps lengthen (eccentric)
  • this stores elastic energy which can be released through immediate jump
  • second jump uses a stronger concentric contraction
  • the eccentric contraction has caused a stronger concentric contraction
74
Q

Static stretching

A

Stretching to the limit and holding the stretch isometrically

75
Q

Advantages of static stretching

A
  • it increases flexibility
  • in can be done by virtually everyone
  • it is relatively safe
76
Q

Disadvantages of static stretching

A
  • it can be time consuming to stretch the whole body
  • some muscles are easier to stretch than others
  • over stretching can cause injury
77
Q

Weight training

A

This can involve the use of free weights, resistance machines or any object that can be safely lifted.

78
Q

Weight training safety

A
  • excercise should be completed correctly using the correct technique
  • if free weights are used a spotter should be used to help the initial lift
  • children should not lift heavy weights as they damage growing bones
  • a thorough warm up should be done first
  • a period of rest should follow every set
79
Q

One repetition

A

Completing one lift of a weight (up and down)

80
Q

One set

A

The completion of a number of reps

81
Q

Strength/power weight training

A

Involves lifting heavy weights with a low number of reps

82
Q

Muscular endurance weight training

A

Involves lifting lighter weights with a high number of reps

83
Q

Advantages of weight training

A
  • can be easily adapted for different fitness aims
  • is relevant to all sports
  • relatively straightforward to carry out
  • strength gains can occur
84
Q

Disadvantages of weight training

A
  • heavy weights can increase blood pressure
  • injury can occur if weights are too heavy or if incorrect technique is used
  • calculating one rep max requires high levels of motivation
85
Q

Safety when training

A
  • training type and intensity should match training purpose
  • do a warm up and cool down
  • over training should be avoided
  • appropriate footwear and clothing
  • taping/bracing may be needed
  • hydration should be maintained
  • stretches should not be over done
  • technique should be correct
  • rest in between sessions
  • spotters should be used
86
Q

High altitude training

A

Involves carrying out training at a high altitude (above sea level). Many athletes need to travel to other parts of the world for appropriate areas. It is a form of aerobic training and can improve cardiovascular endurance

87
Q

How high altitude training is done

A
  • as there is a limited amount of oxygen in the air at altitude, training is very hard.
  • so body makes more red blood cells to carry available oxygen
  • by end of training there is more red blood cells
  • so they can carry vast amounts of oxygen, helping them perform endurance activities
88
Q

Limitations of high altitude training

A
  • can be difficult to complete training so people may train less
  • so fitness could be lost
  • some athletes suffer from altitude sickness
  • the benefits are lost quickly
89
Q

The three training seasons

A
  • Pre-season (preparation)
  • Competition season (peak/playing season)
  • Post-season (transition)
90
Q

Pre-season/preparation

A

The aim is to improve general and aerobic fitness. This is often done by aerobic training. It is also used to improve specific fitness components for competition season

91
Q

Competition/peak/playing season

A

The aim is to maintain fitness levels. The performer should be at peak fitness and will aim to maintain this. They may also work on specific skills used in the sport

92
Q

Post-season/transition

A

The aim is to rest and recover from the season. Many performers also continue some light aerobic training so that fitness levels do not drop too far

93
Q

Components of a warm up

A
  • Gradual pulse raising activity to increase oxygen to working muscles
  • Stretching all relevant muscles
  • Skill based practices
  • Mental preparation to get focused
94
Q

Benefits of a warm up

A
  • body temp increase
  • increases range of movements possible
  • gradual increase in effort
  • focused and psychologically ready
  • less chance of injury
  • increase in amount of oxygen carried to working muscles helping with production of energy
95
Q

Components of a cool down

A
  • An activity to maintain an elevated breathing and heart rate.
  • A gradual reduction in intensity
  • Stretching of all main muscles used
96
Q

Benefits of cool downs

A
  • allows the body to start to recover after excercise
  • helps with the removal of lactic acid, carbon dioxide and waste products
  • it can help to prevent the delayed onset of muscle soreness (DOMS)

PE (10 decks)

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