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GCSE PE > Methods Of Training > Flashcards

Methods Of Training Flashcards

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1
Q

Give some Types of training for developing aerobic or anaerobic

A

Running
Cycling
Swimming
Rowing

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2
Q

Give some training types for developing muscular fitness

A

Sit ups
Press ups
Star jumps

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3
Q

Define intensity

A

How hard you work

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4
Q

Define work Time

A

How long you work

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5
Q

Define recovery time

A

How long you recover

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6
Q

Define repetition

A

A short burst of work or an exercise performed once

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7
Q

Define set

A

The number of religions completed in a row before a significant rest/recovery period is taken

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8
Q

Give the work to rest ratio for interval training

A

2:1

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9
Q

Give the work to rest ratio for harder exercise

A

1:4

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10
Q

What are the 4 methods for training aerobic or anaerobic fitness

A

Continuous Steady Pace (CSP)
Fartlek training
Interval training
Circuit training

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11
Q

What is CSP

A

Used for aerobic fitness
Involves continuous work at a steady rate. Once the heart rate reaches the desired intensity (%MHR) it is then maintained at that intensity for a period of time (usually 30 mins +)

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12
Q

Give some examples of CSP in sports

A 
Games player 
Long distance runners
Endurance cyclers/swimmers 
Boxers 
Fitness for health
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13
Q

What are the advantages of CSP

A

Good for big groups of people
Very specific to endurance performers
Easy to monitor improvements
Used a lot in preparation of games players throughout preseason

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14
Q

Disadvantages of CSP

A

Boring
No skill work
Will have to add sprints of games played

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15
Q

How to avoid tedium when training CSP

A

Different environments
With different people
With music

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16
Q

What is fartlek training

A

Swedish work for speed play

Mainly used to develop aerobic fitness but some anaerobic benefit also. Beneficial for players in team games

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17
Q

Disadvantages of fartlek

A

Athlete decides on speed
They don’t know how hard they are working
If person isn’t feeling well eg tedium, lack of motivation it’s a waste of time as mo improvement

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18
Q

Describe the CSP graph

A

Goes up a little then plateaus for a while before dropping back to normal

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19
Q

Describe the graph for fartlek

A

Up and down randomly

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20
Q

What is interval training

A

Can be used to develop aerobic or anaerobic fitness

Intensity, recovery time and number of reps decided in advance

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21
Q

Example of interval training

A

Run 200m in 25 seconds, followed by 2 minutes recovery x 5 times

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22
Q

Describe the graph for interval training

A

Equal periods of high intensity
Each raise in intensity is a rep
If all are equal then it is interval

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23
Q

advantages of interval training

A

Good for cycling, swimming
Very adaptable
Can be made specific for many different sports

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24
Q

How to vary interval training

A

Different distance/intensity/time to reflect training goal

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25
Q

Disadvantages of interval training

A

Could be tedium

Have to have knowledge to plan session

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26
Q

What is RPE

A

Rate of Perceived Exhaustion

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27
Q

Give the stats for an aerobic interval training session

A 
Intensity- 70-90% MHR/ RPE 8/10
Time - 90 seconds approx
Repetitions - 15-20
Work to rest ratio - 1:1
Sets - 2
Rest between sets - short
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28
Q

Give the stats for an anaerobic interval training session

A 
Intensity + 90% MHR/ RPE 9 or 10/10
Time - 30 seconds approx 
Repetitions - 3-4
Work to rest ratio - 1:4
Sets - 4
Rest between sets - longer
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29
Q

What is circuit training

A

Can be used to develop aerobic or anaerobic fitness
Consists of a number of exercises being done in a sequence with a break between each exercise. This = one circuit. A break can be taken before repeating the circuit again
Normally 2-3 circuits

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30
Q

How many stations could a circuit training session have up to

A

15

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31
Q

Describe the graph for circuit training

A

Up and down depending on exercise

32
Q

Give the 4 methods for developing muscular power, strength, endurance and speed

A

Isotonic weight-training
Isometric training
Assault course type training
Circuit training

33
Q

Give the stats of a muscular power session

A 
RM - 1-5
Weight (% of 1RM) - 85-100
Reps - 1-5
Sets - 4-8
Rest - 3-5 mins 
Frequency per week - 3-5 days
34
Q

Give the stats of a muscular strength session

A 
RM - 6-12
Weight (% of 1RM) - 70-84
Reps - 6-12
Sets - 3-4
Rest - 1-3 mins 
Frequency per week - 3-5 days
35
Q

Give the stats of a muscular endurance session

A 
RM - 13-25
Weight (% of 1RM) - 50-69
Reps - 13-25
Sets - 1-3
Rest - 30-60 secs
Frequency per week - 3-5 days
36
Q

Give the stats of a muscular speed session

A 
RM - 30-60
Weight (% of 1RM) - 20-40
Reps - 15-25
Sets - 1-2
Rest - 3-5 mins 
Frequency per week - 3-5 days
37
Q

Define isometric

A

Muscles are working against a resistance but there is no movement of body parts

38
Q

What does isometric training develop

A

Muscular endurance and strength

39
Q

Sports which use isometric training

A

Gymnastics

Rugby

40
Q

What is are the words for isometric training

A

Sport specific

41
Q

What is static flexibility

A

Involves slowly stretching a muscle to its limit and then holding in this stretched position for 10-60 seconds

42
Q

Define active flexibility (static)

A

You provide the force to stretch the muscle and hold it in that position

43
Q

Define passive flexibility

A

Another person provides the force

44
Q

Where is static flexibility used often

A

In cool downs

Hold for 20-30 seconds with 2-3 reps

45
Q

Examples of static flexibility

A

Bending forward to the waist, bringing chest closer to quadriceps until mild tension. Hold for 10-60 seconds and repeat 2-3 times

46
Q

What is dynamic flexibility training

A

Also known as active or ballistic
Can be done for 20-60 secs or 20-60 reps
Involves bouncing, jerking or swinging body part in order to put in stretch and and produce greater length. Not recommended for health related as it is possible to injure the muscle.

47
Q

What is dynamic flexibility often used in

A

Warm ups

48
Q

Sports that use dynamic flexibility

A

High jump
Hockey
Rugby
For 20-60 reps

49
Q

What type of stretching and give a justification is this next example: OAP doing an aerobics class

A

Type - static (active)

They don’t want to injure themselves

50
Q

What type of stretching and give a justification is this next example: high performance athlete (high elite swimmer)

A

Ballistic

To get better rename of movement when swimming

51
Q

What type of stretching and give a justification is this next example: large group of PS hockey players

A

Static (active)

As they would injure themselves otherwise

52
Q

What type of stretching and give a justification is this next example: a footballer returning from injury

A

Passive or active

Gently stretch without over stretching

53
Q

What type of stretching and give a justification is this next example: a performer preparing for tae-kwon-do

A

Ballistic

To mimic the movement in their kicks

54
Q

When is the principle of peaking normally applied in a training programme

A

Normally applied at the end

55
Q

What 2 changes to training usually happen in the peaking phase

A

High intensity training - there will be less work but any work you do participate in will be high intensity
You will taper off which means steadily reducing your workload so you build up your energy stores

56
Q

It is good practice to have at least 60 mins of moderate exercise daily
Without using a gym or similar sporting facility, outline 4 opportunities for a person to include 60 mins but no more than 90 mins of exercise into their day. Mention what exercise the person would do, where they would do the exercise, when they would do it an for how long they would do it

A

Exercise - place - time - length
Run - road - morning - 20 mins
Walk - road - morning - 10 mins
Lifting heavy objects - work - mid-day - 10 mins
Play game with friends - at park - afternoon - 30 mins
Total number of mins = 70 mins

57
Q

What does isotonic mean

A

A muscle or groups of muscles working against a resistance where the movement of body parts takes place

58
Q

What does concentric mean

A

Where muscle gets shorter and fatter as it works

59
Q

What does eccentric mean

A

When a muscle gets longer and thinner as it works

60
Q

What are free weights

A

Are weights attached to barbell or dumbbell or pre manufactured dumbbell weights. These can be moved freely about an area

61
Q

What are fixed weights

A

Weights that are part of machine, moved by a pulley or lever system

62
Q

What are machines

A

Some machines provide various resistances without the need for actual weight eg sled

63
Q

What do you understand by repetition maximum (RM)

A

The maximum amount if weight that you can lift a certain number of times eg 1RM is the max weight you can life once, 10RM is the max you can lift 10 times

64
Q

It is important to make use of ‘spotters’ when using weights equipment. What is a spotter and why is this important when testing a 1RM

A

A person or people who are placed in strategic positions to assist with the lifting of free weights. They are there to ensure that the weight is lifted safely and the performer does not become injured

65
Q

What is the advantage of using the RM method of weight training

A

The principles for developing the components of fitness can be explained and applied to a group of people without referring to the specific weight. This allows for different abilities that different performers have eg athlete A could lift 80Kg in a 1RM chest press but athlete B may only be able to lift 60Kg in the same exercise

66
Q

Give the recommendations for developing muscular power, speed and endurance

A

Power - 1-5RM - 3-5 sets
Strength - 6-12RM - 3-5 sets
Endurance - 13-25RM - 3-5 sets

67
Q

Give an example of an isotonic exercise for biceps

A

Bicep curl

68
Q

Give an isometric exercise for biceps

A

Hold barbell at top of bicep curl movement for 15 secs for 1 rep

69
Q

Identify two tasks or chores that may be done at home and count as exercise

A

Carrying heavy bin bags

Scrubbing something really dirty

70
Q

Is aerobic or anaerobic energy production more important for inclusion in a health related exercise programme. Exhaling your answer

A

Aerobic
It is more important as you need to be walking all day and may participate in extra sports. To avoid health related problems aerobic fitness is more beneficial

71
Q

Select an appropriate intensity and work time for a continuous steady pace exercise workout for a person who is unfit and just starting exercise. Explain, using examples, how the intensity (%MHR) and work time would change over the exercise program

A

Intensity at start - 60%MHR
work time at start - 15 mins
The person is only beginning and is not able to run as far although each week you could increase the time to avoid plateauing and get fitter

72
Q

Identify one similarity between fartlek and interval training

A

Both fartlek and interval training can be used to develop aerobic and anaerobic fitness

73
Q

Identify one difference between fartlek and interval training

A

Fartlek is decided on the day while interval is preset

74
Q

What is the second version of circuit training and what does it give you

A

Most often used to develop muscular endurance

To develop muscular strength you need an RPE of around 8/10 - exercises must be made harder eg add more weight

75
Q

Muscular power through circuits

A

You need pylometric exercises which require explosiveness eg box jumps

GCSE PE (3 decks)

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