Component 1 - Physical Training And Movement Analysis Flashcards
What are the 5 health related components of fitness?
Cardiovascular fitness, muscular endurance, muscular strength, flexibility, body composition.
Define cardiovascular fitness
The ability to work the entire body for a long time without tiring.
Define muscular endurance
The ability to work voluntary muscles repeatedly without tiring.
Define muscular strength
The amount of force a muscle can exert to overcome a resistance.
Define flexibility
The range of movement possible at a joint.
Define body composition
The % of the body that is muscle, fat and bone.
What are the 6 skill related components of fitness?
Agility, balance, coordination, power, reaction time, speed.
Define agility
The ability to change direction of the body with control.
Define balance
The ability to maintain the body’s centre of mass above the base of support.
Define coordination
The ability to use 2 or more body parts at once e.g hand-eye coordination.
Define power
Strength x speed.
Define reaction time
The time between the presentation of a stimuli to the onset of movement.
Define speed
How quickly a distance can be covered or an object thrown.
What are the 4 stages of a warm up?
Pulse raiser, stretches (dynamic and static), sports specific drill, mental preparation
What is the purpose of a pulse raiser?
Increases heart rate, muscles get oxygen they need, gets heart close to working rate.
What is the purpose of stretches?
Warm up muscles –> become elastic and prevents muscle injury.
What is the purpose of sports specific drills?
Get a feel for the movement to perform well in the game.
What is the purpose of mental preparation?
Get head in game to perform well in the game.
What is the test for agility?
Illinois agility test
What is the test for balance?
Standing stork test
What is the test for coordination?
Alternate hand wall toss (2m from wall)
What is the test for power?
Vertical jump test (stand sideways to wall)
What is the test for reaction time?
Ruler drop test (30cm ruler)
What is the test for speed?
30 metre sprint test (flying start)
What is the fitness test for cardiovascular fitness?
12 minute copper run or swim
What is the fitness test for muscular strength?
Hand grip dynamometer
What is the test for muscular endurance?
60 second press up or sit up test
What is the test for flexibility?
Sit and reach test (hold for 2s)
What is the test for body composition?
Skin fold callipers (biceps, triceps, suprailiac, subscapular)
What is the purpose of fitness testing?
Fitness testing can be used before training begins, during the training programme and after the training programme to judge success.
Which two methods of training train cardiovascular fitness?
Continuous
Fartlek
What is continuous training?
Taking part in physical activity such as running or swimming for an extended period of time without rest.
What are advantages of continuous training?
No equipment
Easy to do for beginners
Can mimic long distance events
What are disadvantages of continuous training?
Boring
Doesn’t improve anaerobic fitness
What is Fartlek training?
Training continuously with no rest but varying speed, incline and terrain.
What are advantages of Fartlek training?
Less boring
No equipment needed
Pace setting skills
Mimics change of pace
Can be modified
What are disadvantages of Fartlek training?
Motivation needed
Hard to measure progress
Requires experience
Which method of training trains muscular endurance and speed?
Interval training
What is interval training?
Periods of intense work followed by periods of rest.
What are advantages of interval training?
Easy to see how hard performer is working
Easy to measure progress and mimic sport movement
No equipment
What are disadvantages of interval training?
Recovery is essential
Self-motivation
Discipline
What method of trading trains muscular strength and endurance?
Weight training
What is weight training?
A form of interval training that uses exercises against a resistance.
What are advantages of weight training?
Adapt to all levels
Target specific muscles
Interesting
What are disadvantages of weight training?
Expensive
Requires spotter
Injury
What method of training trains power?
Plyometric training
What is plyometric training?
High intensity, explosive exercises where the muscle is lengthened and then rapidly shortened.
What are advantages of plyometric training?
No equipment
Short and high intensity
Stimulates movement
What are disadvantages of plyometric training?
Long recovery
Stress on joints
Requires previous strength
What method of trading trains any component of fitness (muscular endurance etc)?
Circuit training
What is circuit training?
Perform a series of stations with different exercises. A form of interval training with rest between exercises. Perform a set number of repetitions and sets.
What are advantages of circuit training?
Not boring
Large groups can complete specific training
Little space/ equipment
Can be adapted
What are disadvantages of circuit training?
Takes a while to set up
Correct order and correct number of reps to prevent overuse
What are the different types of fitness classes?
Yoga-flexibility
Spin-CV fitness/ muscular endurance
Pilates-core strength
Body pump-muscular endurance
What are fitness classes?
Attending a class to improve fitness.
What are advantages of fitness classes?
Exciting
Instructor challenges you
New people
Help
What are disadvantages of fitness classes?
Expensive
Not tailored to specific needs
Not always able to correct technique
What does SMART stand for?
Specific
Measurable
Achievable
Realistic
Time bound
What is specific?
One that tells you exactly what to do to give clear focus to training.
What is measurable?
One you can measure, tracks progress made, motivates.
What is achievable?
You can complete it so it challenges you to work hard and motivates.
What is realistic?
One you have the time/ facilities to complete so challenges you to work hard and motivate
What is time bound?
One that has a deadline to prevent you putting it off, motivates.
What is the purpose of SMART targets?
To set effective goals which you are more likely to achieve.
Increases motivation/ effort.
Something to aim for.
Improves focus.
Analysis of strengths and weaknesses.
Improves performance.
What is specificity?
Training matches the needs of the sport or position.
How can you use specificity in the PEP?
Timings and exercises mimic sport.
Define progressive overload
Gradually increasing the intensity to improve fitness.
How can progressive overload be used in the PEP?
Increase intensity e.g reduce rest time, increase training time, increase pace, increase reps, increase weight, increase height etc.
Define individual needs
Where training meets the needs of an athlete.
How can individual needs be used in the PEP?
Strengths and weaknesses identified by fitness tests and performance data. PAR-Q.
Define rest and recovery
Having time off training between sessions to recover and repair, preventing overtraining.
Define overtraining
Occurs when you train too hard, not allowing the body time to rest/ recover.
Define reversibility
Any adaptations from training are lost and fitness decreases.
What does FITT stand for?
Frequency
Intensity
Time
Type
What are the measurements of the Illinois agility test?
10m x 5m
What is the lever arm?
Bones
What is the fulcrum?
Joint
What is the load?
Weight
What is the effort?
Muscles
What is in the middle in 1st class lever systems?
Fulcrum
Where are 1st class levers found?
Head
Extension at elbow
What is in the middle of 2nd class levers?
Load
Where are 2nd class levers found?
Ankle
What is in the middle of 3rd class levers?
Effort
Where are 3rd class levers found?
Flexion at the arm and anywhere other than head and ankle
Which axis works with the transverse plane?
Vertical axis
What movement occurs in the transverse plane and vertical axis?
Twist vertically
Which axis works with the frontal plane?
Sagittal axis
Which axis work with the sagittal plane?
Frontal axis
What movement occurs in the frontal plane and sagittal axis?
Flip sideways
What movement happens in the sagittal plane and frontal axis?
Spin forwards
What is the effort arm?
Distance from effort to fulcrum
What is the load arm?
Distance from load to fulcrum
What is mechanical advantage?
Load arm shorter than effort arm. Little effort needed for large load. Little range of movement.
What is mechanical disadvantage?
Effort arm shorter than load arm. Greater effort needed for smaller load. Greater range of movement possible.
Is a first class lever a mechanical advantage or disadvantage?
Depends on position of load and effort
What is a plane?
Imaginary line dividing the body
What is an axis?
Imaginary line that the body rotates around
Sporting example of F S
Cartwheel
Sporting example of S F
Front somersault
Sporting example of T V
Half turn
What does effective goal setting do?
Increases motivation/ effort applied
Something to aim for
Improves focus
Analysis of strength and weaknesses
Improves performance
What is concussion?
Blow to the head
What is dislocation?
Force pulls bone away from the joint
What is strain?
Damage a muscle or tendon
What is torn cartilage?
A tear in the cartilage
What is a sprain?
Damage a ligament
What is a fracture?
Broken bone
What are symptoms of concussion?
Headaches and dizzying
Nausea and vomiting
Blurry vision
Unconsciousness
Confusion
Temporary memory loss
What are symptoms of a dislocation?
Deformity
Swelling and bruising
Numbness
Pain, especially when putting weight on injured part
Unable to move injured part
What are symptoms of a strain?
Pain
Swelling and bruising
Muscles spasms and weakness
What are symptoms of an overuse injury?
Pain on outside for tennis or pain on inside for golf on forearm
What are symptoms of a torn cartilage?
Pain
Swelling
Stiffness
Decrease in range of movement at a joint
What are symptoms of a sprain?
Pain
Swelling
Bruising
Severe sprains can cause an inability to move the sprained part
What are symptoms of fractures?
Open fracture - see the bone
Bruising
Swelling
Deformity
Pain, when putting weight on the injured part of the body
Unable to move injured part
What is transverse?
Break straight across
What is comminuted?
Broken into more than 2 pieces
What is oblique?
Break at an angle
What is green stick?
Break only part way across the bone
What is impacted?
Pieces locked together
What is the acronym for treating sprains and strains?
RICE
What does RICE stand for?
Rest
Ice
Compression
Elevation
What is rest?
Stop or reduce activities for a while
What is ice?
Apply ice sleeves or bags of ice
What is compression?
Use supportive sleeves or wraps
What is elevation?
Raise legs above heart level
How do we prevent injury?
Apply Principles of training including individual needs and progressive overload
PARQ
Correct technique
Play by rules
Check safety of facilities e.g stable goals
Wear correct protective clothing
Check safety of equipment
Complete a warm up or cool down
What are the parts of a cool down?
Pulse lowering activities
Static stretches
