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GCSE P.E. > Healthy active lifestyle 1.1.4 > Flashcards

Healthy active lifestyle 1.1.4 Flashcards

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1
Q

4 principles of training (S.P.I.R)

A
  • Specificity
  • Progressive overload
  • Individual differences/needs
  • Rest and recovery
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2
Q

Specificity

A
  • E.g. rowing
  • Type of fitness: Cardiovascular
  • Muscles involved: Legs, core, back and arms
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3
Q

Progressive overload

A
  • Increasing the intensity of working over time as the body adapts to the new levels of fitness
  • Must increase:
  • Intensity (harder, faster, heavier (e.g weights)
  • Frequency (more often)
  • Duration (longer time periods)
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4
Q

Individual needs

A 
-Every athlete is different even if they participate in the same sports. 
Factors affecting their needs: 
-Level of fitness
-Age 
-Gender 
-Ability
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5
Q

Rest and recovery

A

-Ensuring each athlete has the same amount of recovery between exercise allowing the muscles to relax and the body can recover also preventing injury

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6
Q

FITT principle

A
  • Frequency (how often)
  • Intensity (how hard)
  • Time (how long)
  • Type (how must be sustained)
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7
Q

Goal setting SMART principle

A
  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time bound
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8
Q

Methods of training

A
  • Continuous (aerobic with oxygen) e.g cross country
  • Cross training e.g training at a gym on machines
  • Fartlek e.g varying the speed or terrain e.g run across the field walk across the pavement, jog up the hill etc..
  • Circuit e.g different stations where you spend a certain time working there or doing a number of reps
  • Interval training e.g 8x500m sprints with a 1 minute 30 rest in-between each piece (recovery)
  • Weight training (anaerobic without oxygen)
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9
Q

Weight training meaning of Isotonic, isometric, and isokinetic contraction

A
  • Isotonic= The muscle shortens and lengthens during contraction e.g bicep curls
  • Isometric= Muscle length remains the same during contraction e.g plank (WITHOUT MOVEMENT!)
  • Isokinetic= Use of machines to ensure the muscle shortens and lengthens at a constant speed during contraction e.g seated leg extension
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10
Q

Isotonic advantages and disadvantages

A

Advantages:
-Developed to suit a specific sport
-Develops strength throughout whole range of movement
Disadvantages:
-Make muscles sore
-If performed wrong then injury ma bye caused

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11
Q

Isometric advantages and disadvantages

A 
Advantages: 
-Cheap way to train no equipment needed 
-Develops static strength 
Disadvantages: 
-Not specific to sport
-Muscles only gain strength at the angle of contraction rather than through the range of movement
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12
Q

Isokinetic advantages and disadvantages

A
  • Advantages:
  • The muscles work evenly
  • Fastest way to increase strength
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13
Q

Reps

A

The number of times/repetitions that you lift the weights

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14
Q

Sets

A

Number of times you repeat the cycle e.g 3x5

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15
Q

Types of strength

A
  • Static e.g weight lifter
  • Dynamic e.g rower
  • Explosive e.g long jumper
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16
Q

Static strength

A
  • Maximum weight applied to a static object
  • Improved by lifting heavy weights
  • Low reps performed
17
Q

Dynamic strength

A
  • Repetitive force of application of force improved by lifting low weights
  • High reps performed
18
Q

Explosive strength

A
  • Force applied in one movement at speed combination of strength and speed AKA power
  • weight should be lifted quickly
  • Light weights
  • High reps
19
Q

Warm ups

A
  • Raise the heart rate
  • Increase the blood flow to muscles providing them with oxygen
  • Increased blood flow improves muscular elasticity and prevents injury, strain, tears etc…
20
Q

How do we warm up?

A

1) 5-10 mins pulse raiser e.g progressive overload etc..

2) 5 mins stretching static or dynamic

21
Q

Cool downs

A
  • Prevents blood pooling
  • Increases flexibility at a joint
  • Flushes lactic acid out the body making us ache the following day
22
Q

How do we cool down?

A

1) Light exercise to remove the lactic acid

2) Stretching

23
Q

Threshold of training

A

The zone in which you should be working in order to gain maximum benefits from your training

24
Q

2 thresholds of training

A

1) Aerobic (with oxygen) e.g marathon runner

2) Anaerobic (without oxygen) e.g sprinters

25
Q

How to work your threshold

A

You need to know your resting heart rate and your maximum heart rate

26
Q

How to calculate you maximum heart rate (MRH)

A

220-age

27
Q

Aerobic training

A
  • Describes cardiovascular fitness
  • body works with oxygen
  • work between 60 and 80% of your (MHR)
28
Q

Anaerobic training

A
  • Includes strength, power and muscular endurance

- Work within 80-100% of your MRH

GCSE P.E. (1 decks)

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