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Pe > Methods Of Training > Flashcards

Methods Of Training Flashcards

1
Q

What’s progressive overload

A

Gradual increase of training

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2
Q

What are 7 methods of training

A

Fitness classes Fartlek continuous plyometrics weight/resistance circuit and interval

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3
Q

Pro and con of continuous

A

No equipment needed, can be boring

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4
Q

Pro and con of fartlek

A

No equipment or facilities, safe route not always easy to find

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5
Q

Pro and con of circuit training

A

Variety of stations creates interest, can take time to set up and put away

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6
Q

Pro and con of interval training

A

No equipment needed, boring

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7
Q

Pro and con of plyometric training

A

Can be completed with no equipment, can cause injury with wrong technique

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8
Q

Pro and con of weight/ resistance training

A

Easily adapted for muscular endurance or strength, free weights can need a spot

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9
Q

6 fitness classes and what they are/ what improve

A

Aerobics - cardiovascular endurance different types - 30-60 mins
Body pump - muscular endurance/ strength use of barbells
Pilates - flexibility strength and balance exercises done on a mat focus on core
Yoga - same as Pilates lower intensity includes relaxation phase
Spinning - cvf and me, continuing to cycle with an instructor, change of pace

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10
Q

What are the 3 phases of warm up

A

Pulse raiser, stretching, drills

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11
Q

Reasons for warmup

A

Physically and mentally prepares, increase oxygen delivery to muscles, reduces chance of injury

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12
Q

2 phases of cool down

A

Light exercise- e.g. jogging
Stretching

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13
Q

Reasons for cool down

A

Removal of lactic acid, removes waste products helps bring breathing and heart rate down removes stiffness after exercise

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14
Q

How to get strong bones and what does it develop

A

Reduced chance of osteoporosis (bone disease) by taking part in weight baring activities, e.g. walking / running

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15
Q

How to reduce chance of chd and stroke

A

Reduced cholesterol (blood fat) and lowering blood pressure

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16
Q

How to reduce chance of obesity

A

Burning excess calories while exercising

17
Q

How to improve emotional health

A

Regular physical activity

18
Q

How does exercise improve emotional health

A

Increase in serotonin (feel good chemical in body ), takes mind off any problems and enjoyment. Reduces boredom. Can cause loss of weight if previously overweight.

19
Q

How to improve social health through exercise

A

Join a club / team to make new friends increased social activities

20
Q

Negative effect of training to Social health

A

Too much exercise can leave you with not much time to spend with family and friends

21
Q

What’s a sedentary lifestyle

A

A lifestyle where there is limited or no physical activities

22
Q

Health risks caused by sedentary lifestyle

A

Heart diseases - high blood pressure
Type 2 diabetes - not burning calories
Poor fitness

23
Q

What does overweight mean

A

Weigh more than the expected person for height / sex

24
Q

What does overfat mean

A

More body fat percentage than should have

25
Q

Difference between overfat and overweight

A

Overweight is not harmful unless accompanied by being overfat as could be due to high muscle percentage. Overfat can cause problems like high blood and cholesterol levels. Can be overfat but not overweight

26
Q

What does obese mean

A

Term to describe people who are very overfat - where body fat has increased to level that’s seriously unhealthy.

27
Q

What can being overweight cause

A

Mobility issues, type 2 diabetes, depression and heart disease

28
Q

What does a balanced diet mean

A

Eating right amounts of foods in enabling us to work and exercise properly

29
Q

What can not eating right amounts of food cause

A

Health issues such as scurvy

30
Q

What’s the energy balance

A

Balance between calories burned and calories taken in if balance is unbalanced on each side can cause over/underweight

31
Q

What are the three macronutrients

A

Protein
Carbohydrates
Fats

32
Q

Example of foods from carbs and what carbs do and ratio to macronutrients

A

Bread, pasta, potatoes, rice
Eaten in greatest quantities of macronutrients
Energy for respiration

33
Q

Foods from fats percentage compared to other macronutrients and what they do

A

Butter, oils, fatty meats, and fried food, Energy store, smallest percentage

34
Q

Foods from protein percentage compared to other macronutrients and what they do

A

Cheese, milk, eggs, fish, lean meat
Growth and repair
Smallest percentage

35
Q

What do smart targets stand for

A

S - specific
M - measurable
A - achievable
R - relevant
T - time bound

36
Q

What do smart targets represent

A

Different aspects of goal setting to ensure your goals are overall well rounded

Pe (7 decks)

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