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pe gcse > component 1- physical training (3) > Flashcards

component 1- physical training (3) Flashcards

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1
Q

what is skill related fitness and the word to remember it

A

CRABSP

coordination
reaction time
agility 
balance
speed 
power
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2
Q

what is health related components of fitness and word to remember jt

A

female cats must make babies

Flexibility 
Cardiovascular fitness
Muscular Strength 
Muscular endurance
Body composition
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3
Q

what is speed

A

rate at whuch someone is able to move or cover a distance at a given time

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4
Q

definition of coordination

A

the ability to use two or more body parts togethet

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5
Q

definition of balance

A

ability to keep body’s centre of mass over a base of support

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6
Q

flexibility definition

A

amount of movement possible ag a joint

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7
Q

muscular strength

A

amount of force that a muscle of group can apply against a resistance

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8
Q

muscular endurance definition

A

ability to repeatedly use voluntary muscles over a long period of time without getting tired

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9
Q

agility definition

A

ability to change body position or directly quickly and with control

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10
Q

reaction time definition

A

time taken to move in response to a stimulus

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11
Q

power definition

A

combination of speed and strength

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12
Q

body composition definition

A

% of body weight made up from fat muscle and bone

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13
Q

CV fitness definition

A

the ability of your heart and lungs to supply oxygen to the muscles so that the whole body can be excercises for a long time

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14
Q

continuous training definition and A&D

A

taking part in a physical actificfy for an extended period without rest

A- doesnt require expensive equipment
D- can get boring & doesn’t improve anaerobic fitness

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15
Q

interval training explanation and A&D

A

period of work followed by rest. usually used for anaerobic activity but can be used for aerobic activity

A- easy to measure progress and improvement. can be adapted for both aerobic and anaerobic

D- high intensity workout so need to leave 48 hours between interval sessions

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16
Q

fartlek training explanation & A&D

A

performer alters their speed over varying distances

A- it is adaptable - can tailor training to suit different sports and different lvls of fitness

D- the performer must be self mot hated to change pace regularly

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17
Q

Plyometrics explanation & A&D

A

high impact excercises that teach the muscles to perform their maximum contractions faster

A- require little or no equipment
D-performer must already hv good lvls of strength and muscular endurance before attempting

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18
Q

weigjt training explanation & A&D

A

to increase strength, lift heavy weights for lower number of repetitions

to increase ME lift lighter weights for a higher number of repetitions

A- can strengthen whole body but also be targeted at specific muscles

D- incorrect technique especially w free weights can lead to injury

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19
Q

circuit training explanation & A&D

A

a circuit has different stations. at each station a different excercise is performed or a set amount of time before moving onto next station

A- excercises can be matched to specific training needs

D- it can fake a long time to set up

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20
Q

principles of training words to remneber & what they stand for

A

ISPORR abd FITT

indivisible needs - everyone is diff
specificity - matching activity and components of fitness to b developed
Progessive overload- gradually increasing amount we do being careful not to cause injury
Rest&Recovery- allows training adaption to take place abs reduces chance of injury

Frequency - how often
Intensity- How hard e.g lift heavier weight
Time-how long e.g making 5 mins longer
Type- whag method of training/ excercise

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21
Q

how do we increase are CV fitness

A

by working anaerobically and monitor our heart rate to do this

22
Q

definition of heart rate

A

number of times our heart beats per minute

23
Q

Karvonen formula- anaerobic and aerobic zone

A

MHR: 220-age

aerobic: 60-80% of MHR

anaerobic : 80-90% of MHR

24
Q

what is recover rate

A

how lovr it takes for our heart rate to rest urm tocresting

25
Q

long term effects of excercise on heart and lungs: cardiac hypertrophy

A

cardiac hypertrophy: heart gets bigger and stronger, meaning ur heart is able to pump more blood per beat and so u will hv a lower resting HR

26
Q

cardiac output formula

A

cardiac output= Stroke volume X heart rate

27
Q

what is stroke volume

A

amount of blood pumped out of heart per beat (ml/beat)

28
Q

what is cardiac output

A

volume of blood pumped out of heath per minute (L/min)

29
Q

what happens if resting SV and maximum cardiac output increases

A

heart can deliver more oxygenated blood to the working muscles and able to remove Co2 and other waste products such as lactic acid

30
Q

effect 2 on H&L: increase in elasticity of muscular walls of arteries and veins

A

the more elastic the muscular walls of veins and arteries the more they can vasodilate and vasoconstrict. oxygen is delivered to your working muscles faster and your resting blood pressure drops

31
Q

effect 3 on H&L: increased number of red blood cells

A

red blood cells carry oxygen to the working muscles

32
Q

effect 4 on H&L: capillarisation and increased number of alveoli

A

increased number of capillaries in muscles means increased blood supply- more oxygen to working muscles means we can produce more energy and work for longer without tiring. increased alveoli along with capillaries means a greater lvl of gaseous exchange can tame pksce. more oxygen can be delivered to your working muscles and waste produce such as CO2 can be removed more quickly

33
Q

effect 5 of H&L: increased strength of diaphragm & intercostal muscles leads to an increase in tidal volume and vital capacity

A

When your diaphragm and intercostal muscles become stronger, you can breathe more deeply. this increases your tidal volume and vital capacity

34
Q

what is tidal volume

A

amount of air you can inhale abs exhale with each breath

35
Q

what is vital capacity

A

maximum amount of air exhaled following maximum inhalation

36
Q

long term effect 1 on muscular skeletal system : increased bone density

A
  • bones are put under stress during excercise and they adapt by becoming thicker and heavier (more dense) to prevent fractures from occurring
37
Q

long term effect 2 on MSS: increased strength of ligaments and tendons

A

ligaments and tendons are stretched during excercise and they adapt by becoming thicker and stronger to prevent them from tearing

38
Q

long term effect 2 on MSS: muscle hypertrophy

A

when a muscle is trained, small tears are created. as they heal, they develop and become thicker. this process is called hypertrophy and it means that muscles adapt to excercise by increasing in size and producing greater strength

39
Q

what is a PAR Q

A

PHYSICAL ACTIVITY READINESS QUESTIONAIRE

a self screening tool can be used by anyone who is planning to start an excercise or training plan.

trainers and coaches use PAR Q to check that individuals are working with are safe and not at risk when excercising

40
Q

2 types of injury and definitions

A

acute - sudden injury from a traumatic event

overuse- repeated action (stress fractures, shin splints, repetitive strain injury)

41
Q

how to prevent injury (6)

A

-correct use of principles of training

  • warming up and cooling down properly
  • protective equipment
  • checking facilities
  • playing to rules
  • condition of playing equipment
42
Q

what is concussion and symptoms and treatment

A

-sudden but short- lived loss of mental function that occurs after injury to head

symptoms:
headache
nausea 
dizziness
confusion
unconsciousness 
loss of memory temporarily

medical help required and specific return to play guidance followed

43
Q

what are fractures and types

A

a broken of cracked bone- can be opened or closed

types

compound (open)
simple (closed )
gteen stick
stress

44
Q

what is a dislocation

A

where a bone at a joint is forced out of normal position which often leads to further dislocations of ligaments around joint become overstretched

45
Q

what is soft tissue injuries

A

sprains - damage to ligaments

torn cartilage - overuse injury

muscle strains / tears
tennis and golfers elbow
abrasions

46
Q

treatment for soft tissue injury

A

RICE

rest - stop excercising
ice- max 20 mins out of an hour , shohld be done for 72 hours afyer injury

compression - put pressure or injury to limit swelling

elevation - raise injury , reduces swelling

47
Q

define warm up

A

physiologically and physchology ally prepares us for excercise and helps reduce chance of injury

48
Q

stages of warm up

A

1- pulse raiser. e.g jogging or stationary bike (10-15 mins)

this gradually increases HR to increase oxygenated blood flow to working muscles

  1. stretching and joint mobalisation

increases muscle temperature and range of movement

  1. skills practice- sport specific drills and practice skills/ movements used in a game
49
Q

define cool down

A

returns your body gradually to resting levels after excercise by gradually decreasing intensity of work

50
Q

2 examples of cool down

A

gentle excercise (jogging)- able to take in enough oxygen to get rid of lactic acid in muscles. keeps blood flowing from muscles so stops blood pooling in legs and arms. blood pooling can cause dizziness and even fainting

stretching- static - holding for 10-30 seconds and then 30seconds-1 minute. as muscle is stretched blood flow is increased allowing for faster recovery. this reduces muscles soreness so you are prepared for next training session/ performance

51
Q

what is a performance enhancing drug

A

used by athletes to enhance performance

against the rules of sport and if caught the athlete can receive a ban / fine. they can also use sponsorship deals , be stripped of their titles or medals and run career and reputations

52
Q

expands of performance enhancing drugs

A 
anabolic steroids 
peptide hormones 
narcotic analgesics 
blood coping 
diuretics 
human growth hormone
stimulants 
beta blockers

pe gcse (4 decks)

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