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Physical Education > Chapters 7-10 > Flashcards

Chapters 7-10 Flashcards

1
Q

Skill related fitness components

A

Muscular power, balance, co ordination, reaction time, speed and agility.

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2
Q

Anaerobic capacity

A

The ability of the body to produce energy without using oxygen.
Eg. Discus, high jump or long jump

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3
Q

Aerobic capacity

A

The ability of the heart, blood vessels and respiratory system to supply nutrient and oxygenated blood to the working muscles.
Eg. Marathon or footy game

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4
Q

Muscular strength

A

The force or tension a muscle/muscle group can exert against a resistance in one maximal contraction.
Eg. Weight lifting

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5
Q

Body composition

A

Proportion of bone, muscle and fat in an athlete.

Eg. BMI, ski folds

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6
Q

Muscular endurance

A

The ability of a muscle/common group of muscles to continue sustained contractions in the face of fatigue.
Eg. Last push up in a set of push ups

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7
Q

Flexibility

A

The capacity of a joint to move through its full range of motion, and reflects the ability of the muscles and connective tissues to stretch.
Eg. Splits, dancing

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8
Q

Health related fitness components

A

Anaerobic capacity, aerobic capacity, muscular strength, body composition, muscular endurance, flexibility

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9
Q

Muscular power

A

The ability to exert a force rapidly over a short period of time.
Eg. Shot put

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10
Q

Balance

A

The ability to maintain equilibrium while stationary or moving
Eg. Parallel bars

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11
Q

Coordination

A

The ability to use the body’s sense to execute motor skills smoothly.
Eg. Tennis serve

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12
Q

Reaction time

A

The time from the presentation of a stimulus to the onset of a response.
Eg. Wicket keeper catch in cricket

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13
Q

Speed

A

How fast you can move your body from one point to another.

Eg. Long jump run up

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14
Q

Agility

A

The ability to change positions or directions rapidly while maintaining balance.
Eg. Dodging opponents

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15
Q

Data collection/ activity analysis methods

A

Direct observation, observation and statistics and digital recording

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16
Q

Direct observation

-definition -positives -negatives -data collection

A

Basic, short term information on general state of play and performance.
Positives: quick, easy information and data.
Negatives: may miss or forget things that happen.
Data collected: movement patterns, intensity, skill frequencies and muscle groups

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17
Q

Observation and statistics

-definition -positives -negatives -data collection

A

Watching and writing notes.
P: evidence of written data, have something to refer to, specific feedback.
N: may miss something when writing notes.
DC: movement patterns, intensities, work to rest ratios, muscle groups and skill frequencies.

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18
Q

Digital recording

-definition -positives -negatives -data collection

A

The use of heart rate monitors, GPS, filming and eye in the sky technology.
P: accurate, doesn’t miss anything.
N: expensive equipment, not very practical.
DC: movement patterns, intensity, work to rest ratios, muscle groups and skill frequency.

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19
Q

Work to rest ratios

A

ATP-PC: 1:6+
Anaerobic glycolysis: 1:2- 1:5
Aerobic: 1:1 - 1:1.5

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20
Q

Par Q

A

A questionnaire that informs you if you need to see a doctor before starting physical activity.

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21
Q

Informed consent

A

Agreement by the performer to continues with testing after being made aware of the risks involved with the test.

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22
Q

Par Q & informed consent

Why??

A

Minimising the risk of harm to both the performer and test administrator.

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23
Q

Pre and post testing

A

Important because it can asses the success of a training program.
It can also be a record of progress/improvement for the individual

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24
Q

Fitness components test
Aerobic capacity
Anaerobic capacity
Muscular strength

A

Aerobic capacity: VO2 Max tests, 20 metre shuttle run

Anaerobic: phosphate recovery test.

Muscular strength: hand grip test, 1RM bench press test.

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25
Q

Fitness components test
Muscular endurance
Flexibility
Body composition

A

Muscular endurance: timed sit ups/ push ups.

Flexibility: sit and reach test

Body composition: skin folds, BMI

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26
Q

Fitness components test
Muscular power
Speed
Agility

A

Muscular power: basketball throw, vertical jump.

Speed: 35m or 50m sprint tests

Agility: SEMO agility test and Illinois agility test

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27
Q

Fitness components test
Coordination
Balance
Reaction time

A

Coordination: alternate hand wall toss test.

Balance: standing balance test.

Reaction time: ruler drop test

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28
Q

Lab test

Pros and cons

A

Reserved for elite performers where fitness testing accuracy is paramount
Pro: accurate, good facilities and equipment, run by professionals
Con: very expensive, mainly for elite performers

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29
Q

Field tests

Pros and cons

A

Can be functional and accurate as long as protocols are followed.
Pro: functional, accurate, serval people can be tested at once, cheap and easy.
Con: can be effects by environment.

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30
Q

Fitness assessment protocols

  • name
  • importance?
A

Validity, reliability, accuracy,

Important to ensure that the test results are correct

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31
Q

Validity

A

The degrees to which a test measures what it measure

32
Q

Reliability

A

The ability of a test to produce consistent and repeatable results

33
Q

Accuracy

A

The ability of a test to produce exact results

34
Q

Training principles

A

Specificity, Intensity, Duration, Overload, Frequency

35
Q

Specificity definition

A

The foundation of any training program for an athlete to achieve maximal benefits

36
Q

Intensity definition

A

The level of exertion being applied to an activity

37
Q

Duration definition.

A

The amount of times spent whilst engaging in physical activity

38
Q

Overload definition

A

A planned increase in training stimulus to cause a positive long term adaptation.

39
Q

Frequency definition

A

The amount of times a person is physically active for in a set period of time

40
Q

Variety

A

Helps mentally motivate a performer who is becoming bored with a program.
Also may lead to enhanced improvement though the application of a different training stimulus

41
Q

Detraining

A

The termination of training due to illness, Injury or boredom and the corresponding and rapid return to pre training levels

42
Q

Maintenance

A

Fitness gains can be maintained by training twice a week

43
Q

Individuality

A

Individuals respond differently to a similar training stimulus.
Reasons for this are, genetic predisposition, initial fitness levels, preparedness, adaptive responses

44
Q

Diminishing returns

A

Everyone has a genetic potential for fitness.
An untrained athlete will show greater initial improvements.
As a performer gets closer to their ultimate potential the rate of improvement slows down

45
Q

Tapering

A

The reduction in training volume before a competition.
Enables a performer to minimise the effects of any residual fatigue fro, their training so they feel recharged.
Only volume is reduced, intensity will remain relatively constant to maintain specificity

46
Q

Periodisation cycle

A

Macrocycles, mesocycles and microcycles

47
Q

Macrocycle

A

A long training period (12months)

48
Q

Mesocycle

A

A segment of a macrocyle (3-6 weeks)

49
Q

Microcycle

A

A smaller segment of a mesocycle (5-10 days, usually 7)

50
Q

Training zones

Intensity

A 
Aerobic: 70-85% max HR 
Anaerobic glycolysis: 85+% max HR 
ATP PC: 95% max HR 
LIP: 85-90% max HR 
Recovery:
51
Q

Training methods

A

Interval training, circuit, continuous, resistance, core strength, speed, flexibility, fartlek, plyometrics,

52
Q

Long interval training

A
  • Improves aerobic capacity and body composition.
  • improves aerobic system.
  • aim is to increase performers lip
  • 1:1
  • 70-85% max HR
  • run continuously for 3 minutes then rest for three minutes.
53
Q

Medium interval training

A
  • Improves speed and muscular endurance.
  • improves ATP PC and anaerobic system
  • aim is to develop tolerance for lactic acid
  • work 10-60 seconds, rest 1+ minutes
  • eg. Treadmill for 20 seconds
54
Q

Short interval training

A
  • improves speed
  • improves ATP PC system
  • aim is to improve speed
  • work under 10 seconds rest for 1 minute
  • 1:6
55
Q

Continuous training

A
  • improves aerobic capacity and body composition (aerobic system)
  • performing an activity non stop for a period of time.
  • over 20 minutes
  • 1:1 70-85%
  • eg. Running
56
Q

Fartlek training

A
  • Improves aerobic capacity and body composition (aerobic)
  • random bursts of higher intensity.
  • hard to overload due to random bursts of speed.
  • 70-85%
57
Q

Resistance training

A
  • improves anaerobic capacity, muscular power, muscular strength, muscular endurance, speed and body composition
  • anaerobic systems
  • eg. Weight training
58
Q

Speed training

A
  • Improves speed (ATP PC)

- Aim is to increase stride length or stride frequency.

59
Q

Plyometrics training

A
  • improves anaerobic capacity, muscular power and speed.
  • stretching and shortening of a muscle.
  • eg. Basketball throw against a wall
60
Q

Circuit training

A
  • can improve all fitness components.
  • a range of exercises at different stations.
  • either with a fixed time or a fixed load.
  • improve multiple fitness components
  • overload by adding stations to the circuit or increasing time at each station
61
Q

Core strength training

A
  • Improves muscular strength and core (ATP PC)
  • Pilates: uses coordinated breathing and movements to stretch and strengthen the body.
  • Swiss ball: uses a ball to develop stability to improve balance
62
Q

Flexibility training

A

Improves flexibility and helps with recovery

Dynamic/ballistic, static, pnf stretching

63
Q

Static stretching

A

Holdings stretch for 10 seconds or more

64
Q

Dynamic/ballistic stretching

A

Stretching whilst moving, moving a joint through its range of motion with controlled momentum.
Ballistic uses more force

65
Q

PNF stretching

A

Stretching to a point of discomfort and holding it for 6+ seconds

66
Q

Training program sequence

A 
Training log entry
Warm up
Training methods 
Cool down
Training log entry
67
Q

Warm up

A

Enables performer to prepare for their main work out

68
Q

Cool down

A

Should be similar movements as to what they have just trained but at lower intensities.
Reduces injury and soreness.
Gets rid of lactic acid in the muscles

69
Q

Training logs

A

Provide information to the performer or coach based on improvement

70
Q

Assessment of fitness

A
  • identify what needs to be improved.
  • fill out Par Q and informed consent.
  • perform tests to see results
71
Q

Specificity

A

Specific to required energy systems, fitness components, muscle groups, movement patterns and common skills

72
Q

Intensity

A

Methods of determining intensity are % of Max HR, % of VO2 diff and training zones

73
Q

Duration

A

Aerobic fitness- 30+ minutes per session for 6-12 weeks.

Anaerobic fitness- 10-15 minutes per session for 8-10 weeks

74
Q

Overload

A

Should be applied by increasing one variable by 2-10% . May happen progressively

75
Q

Frequency

A

To improve a fitness component, fitness training must occur 3 times a week

Physical Education (6 decks)

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