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Year 13 C Block > Exercise Phys: Preparation and Training Methods > Flashcards

Exercise Phys: Preparation and Training Methods Flashcards

1
Q

What is ballistic stretching?

A

Stretches performed with a swinging or bouncing movement to push range of motion further.

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2
Q

What is circuit training?

A

A series of exercises or ‘stations’ performed in a sequence with rest an option between each.

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3
Q

What fitness component does circuit training improve?

A

Muscular Endurance

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4
Q

What is continuous training?

A

Low intensity exercise performed for long periods of time without rest.

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5
Q

What fitness component does continuous training improve?

A

Aerobic Power

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6
Q

What is the purpose of a cool down?

A

A cool down should take place after all physical activity and include light exercise and stretching.

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7
Q

What are the physiological benefits of a cool down

A

Maintenance of an increased HR and breathing rate, continuation of the skeletal muscle pump, improved removal of lactic acid, and decreased likelihood of DOMS.

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8
Q

Define quantitative data

A

Factual and Numerical Data

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9
Q

Define Qualitative data

A

Subjective – Is descriptive and looks at feelings, opinions and emotions

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10
Q

What is quantitative analysis

A

Compares scores to other people or standardised tables

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11
Q

What is qualitative analysis

A

Makes judgements on quantitative analysis scores

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12
Q

What is the Borg scale

A

A qualitative method of rating perceived exertion (RPE)

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13
Q

Give 2 examples of objective measurements

A
  • The Wingate Test
  • The Multi-stage fitness test
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14
Q

What does the wingate test measure?

A

Anaerobic Power

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15
Q

What does the Multi stage fitness test measure?

A

Stamina

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16
Q

Give an example of a subjective measurement

A

Harvard Step Test

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17
Q

Define Validity

A

When the test measures what it sets out to do

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18
Q

Define Reliability

A

Means the test can be repeated accurately

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19
Q

How many stages are involved in a warm up?

A

3

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20
Q

What does stage 1 of a warm up consist of?

A

Pulse Raiser

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21
Q

What 4 physiological factors increase during a warm up?

A

HR, Q, Breathing Rate and Vascular Shunt

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22
Q

What does stage 2 of a warm up consist of?

A

Stretching / flexibility exercises with the joints & muscles most active during the session.

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23
Q

What is active stretching

A

Performer works on one joint, pushing it beyond its point of resistance, lengthening the muscle and connective tissue

24
Q

What is passive stretching

A

When a stretch occurs with the help of an external force e.g. partner, gravity or a wall

25
Q

What is ballistic stretching

A

Performing a stretch with swinging or bouncing movements to push a body part even
further

26
Q

What is stage 3 of a warm up?

A

Involves the movement patterns that are to be carried out

27
Q

How does a warm up reduce the chance of injury

A

Increases elasticity of the muscle

28
Q

What is the benefit of increased muscle temperature during a warm up

A

Increases enzyme activity = Makes energy available

Increases oxygen dissociation from Haemoglobin

29
Q

Identify 3 somatic stress techniques that can be used during a warm up

A

Centering, Breathing Control, PMR

30
Q

Identify 3 benefits of a cool down

A
  • Keeps blood flow high – oxygen is flushed through the muscles
  • Removes and oxidises remaining lactic acid
  • Allows the skeletal muscle pump to keep working - preventing blood pooling
  • Limits the effects of DOMS
31
Q

What does SPORR stand for

A

Specificity, Progressive Overload, Reversibility, Recovery

32
Q

Why is specificity important?

A

Ensures training is relevant

33
Q

What is progressive overload

A
  • Gradually training harder as fitness improves e.g. lift heavier
34
Q

What is reversibility

A
  • If training stops, the adaptations that have occurred as a result of the programme will deteriorate.
35
Q

What does the FITT Principle stand for

A

Frequency, Intensity, Time, Type

36
Q

Define the term periodisation

A

Dividing the training year into specific sections for a specific purpose

37
Q

What are the three training cycles?

A

Macro, Mesco, Micro

38
Q

What is a Macrocycle

A
  • A long-term period of training, typically one year / 4 years with a long term goal
39
Q

What are the 3 periods that made up a macrocycle

A

Preparation, Competition, Transition

40
Q

What does the preparation period consist of

A
  • General conditioning and the development of fitness levels
41
Q

What does the competition period consist of

A
  • Where the performer refines skills and techniques as well as maintaining fitness levels
42
Q

What does the transition period consist of

A

Rest and recovery

43
Q

What is a mesocycle

A
  • A medium-term block of training, typically spanning between 4–12 weeks.
44
Q

What is a microcycle

A
  • A short-term block of training, typically one week, or a few days
45
Q

Define the term tapering

A

Reducing the volume and or intensity of training prior to competition

46
Q

Define the term peaking

A

Planning training so a performer is at their peak mentally and physically for a competition

47
Q

What does Fartlek training consist of

A
  • Continuous nature with high intensity bursts on different terrains
48
Q

What fitness component does fartlek training improve

A
  • Improve aerobic power, stamina and recovery times
49
Q

What does HIIT / Interval training consist of

A
  • Periods of high intensity intervals followed by recovery periods
50
Q

What fitness component does HIIT / Interval training improve

A

Anaerobic Power

51
Q

What does weight training consist of

A
  • Using the body to overcome a resistance provided by free weights or a fixed weights machine.
52
Q

What fitness component does weight training improve

A

Strength or Muscular Endurance

53
Q

What is PNF training

A

Advanced stretching technique

54
Q

What fitness component does PNF improve

A

Flexibility

55
Q

Why should PNF not be done during a warm up

A

Reduces speed and power

56
Q

How is PNF training performed?

A
  • Muscle is isometrically contracted for a period of at least 10 seconds, it then relaxes and stretches again usually going further.
57
Q

What are the 2 proprioceptors involved in PNF?

A

Muscle Spindles and Golgi Tendon Organs

Year 13 C Block (44 decks)

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