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mock revision pe > mr smith-paper 2 > Flashcards

mr smith-paper 2 Flashcards

1
Q

quantitative data

A

contains factual information
numerical data
most fitness tests use this data

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2
Q

qualitative data

A

subjective as looks at feelings, emotions
e.g borg scale method of rating perceived exertion RPE
used to measure performers intensity during training

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3
Q

objective data

A

data based on facts and is measurable
in fitness testing, involve a measurement
e.g. bleep test

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4
Q

subjective data

A

based on opinions
e.g Harvard step test as usually relies on data which is predicted
can result in problems with accuracy and objectivity

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5
Q

validity

A

wehn a test actaully measures what its set out to do

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6
Q

reliability

A

when results are consistent and can be repeated with the same outcome

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7
Q

first stage of a warm up

A

performing cardiovascular exercise to gently increase HR
will increase cardiac output
therefore, vascular shunt, directing blood to the working muscles
altogether, increase amount of oxygen to working muscles

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8
Q

second stage of warm up

A

stretching/flexibility
helps with joints and muscles
prevent injury taking place

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9
Q

what are the 4 types of stretching

A

static
passive
ballistic
active

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10
Q

static stretching

A

stretching while not moving

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11
Q

active stretching

A

performer focuses on one joint, pushing it beyond resistance

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12
Q

ballistic stretching

A

stretch with swinging or bouncing movements

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13
Q

passive stretching

A

stretch occurs with help of an external force e.g partner, coach

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14
Q

third stage of a warm up

A

movement patters that ate to be carried out
e.g practicing shooting or dribbling

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15
Q

psychological effects of a warm up

A

reduces risk of injry/increases elasticity of muscles
msucle temp increases
mental rehersal, stress or anxiety reduction
supplies blood flow to heart

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16
Q

cool down

A

consists of some form of light exercise to keep heart rate elevated
allows for oxygen to be flushed around muscles and removal of any lactic acid that still remains
allows skeletal muscle pump to keep working, maintains venous return and reduces risk of blood pooling
limiting effects of DOMS (delayed onset muscle soreness)

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17
Q

principles of training

A

SPORR

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18
Q

specificity

A

making sure training you do is relevant to your chosen activity

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19
Q

progressive overload

A

performer gradually trains harder as fitness improves

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20
Q

reversibility

A

refered to as detraining
if training stops, adaptations made are lost

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21
Q

recovery

A

important
rest days are needed
3:1 ratio should be used
performer trains for 3 days and rests for one

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22
Q

FITT principles

A

frequency
intensity
time
type

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23
Q

frequency

A

how often you train

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24
Q

intensity

A

how hard you train must gradually increase

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25
Q

time

A

time spent training should gradully increase

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26
Q

type

A

needs to be relevant to your chosen sport

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27
Q

periodisation

A

dividing training year into specific areas for specific purposes
planning training programme
divided into blocks
these blocks are called cycles
macrocyle
mescocyle
microcycle

28
Q

macrocycle

A

big period
involves long term performance goal
e.g. rugby length of season or 4 years between Olympics
consists of 3 stages
preparation phase-development of fitness skills
competition phase-refines skills and techniques as well as maintaining fitness levels
transition phase-rest and recovery phase
allows perfomer to make sure injury free for upcoming season

29
Q

mesocycle

A

4-12 week period of training with specific focus
performer may have component of fitness they want to focus on e.g. sprinter wanting to focus on power

30
Q

micro cycle

A

description of a week or a few days of training sessions
e.g. what a basketball player may do from Monday to Sunday including rest days

31
Q

tapering

A

reducing volume of training prior to a competiton
allows perfomer to get mentally and physically prepared before so they can perform at their peak (best)

32
Q

peaking

A

palnning and oraginsing so perfomrer at their peak bothphysically and mentally

33
Q

double periodisation

A

where perfomer needs to peak more than once in a season
e.g semi cup and cup final

34
Q

continuous training

A

works on developing aerobic power
low intensity for long periods of timewithout rests/ intervals
helps with stamina(can run for longer without stopping)
imprvaes cardiovascular endurance
so can rtake up, trasnport and use oxygen efficeintly

35
Q

fartlek training

A

type of contionous training where intensities vary
uses both aerobic and anaerobic systems
improves indivudal stamina and recovery time
eneficial to games players where demands are constantly changing so low intesnities and high intensities are used
-typical use of fartlek training consists of sprints and then recovery jogging

36
Q

interval training

A

improves anaerobic power
periods of high intensity exercise followed by recovery periods

37
Q

circuit training

A

athelet perfomers series of exercises at set of stations
may include exercises for arms and then exercises for legs etc
goes round in circles doing exercise for set amount of time

38
Q

weight training

A

develops muscular strength
involves resistance exercises of either free weights or weight machines
desribed in terms of sets and reps
reps-how many times you do the weight
sets-how many cycles of repitions you do

39
Q

what is 1 rep max

A

max amount a performer can lift in one repetition
should lift high weights with low reps if muscular strength is the goal
if muscular endurance, more reps with lower weights

40
Q

proprioceptive neuromuscular facilitation

A

type of advanced stretching
both proprioceptors are used
muscle spindles and Golgi tendon organs
muscle spindles-detect stretch
Golgi tendon organs-detect tension

41
Q

what is linear motion

A

motion in straight or curved line where all body parts are moving in same distance, same speed, in same direction

42
Q

newtons first law

A

law of inertia
if moving in in one direction, will continue to do so in same velocity until force exerted upon it
bigger the mass, larger the inertia

43
Q

what is inertia

A

resistance an object has to a change in its state of motion

44
Q

newtons second law

A

law of acceleration
states the magnitude (size) and direction of force determines magnitude and direction of acceleration
idea more force in one direction ,more acceleration

45
Q

newtons third law

A

law of reaction
for every action there is an equal and opposite reaction

46
Q

sport example of law of inertia (application)

A

penalty
ball will remain in one spot, unless kicked by external force exerted upon it, performer kicks ball

47
Q

sport example of newtons second law of acceleration

A

when player kicks ball, acceleration of ball is proprotional to size of the force

48
Q

sport example of newtons third law of reaction

A

upward force from ground

49
Q

scalr quantity

A

measurements are described by just therir size and magnitude

50
Q

two examples of scalr quantiities

A

speed-rate of change in position
distance-length of path body follows when moving from one position to another

51
Q

how do you calculate distance
STD
D at top

A

speed distance and time

52
Q

centre of mass

A

point of balance

53
Q

factors affecting stability

A

position of line of gravity-should be central over base of support to keep stability
area of support base-larger the area, the greater the stability
height of centre of mass-lowering centre of mass will increase stability, harder to push you over
mass of the performer-greater the mass more stability due to inertia
Hpam hammala pammala

54
Q

line of gravity

A

line exerting vertically downwards from centre of mass

55
Q

levers

A

consists of three main oponents
fulcrum-triangle
effort-arrow
resistanec-arrow
REF

56
Q

what is the fulcrum

A

point at which the lever rotates

57
Q

resistance

A

weight to be moved by lever system

58
Q

effort

A

forced applied by user(muscle) of the lever system

59
Q

first class lever

A

fulcrum lies in between effort and resistance
e.g flexion and extension of neck head
extension of elbow

60
Q

second class lever

A

resistance is in middle
only example in body is plantarflexion

61
Q

third class lever

A

effort is in middle
hip knee and elbow flexion
ALL FLEXION

62
Q

mechanical advantage

A

when force arm is longer then resistance arm

63
Q

mechanical disadvantage

A

when resistance arm longer then force arm

64
Q

force arm

A

distance between force arm and effort
FE
is=f froce arm longer=mechanical advantage

65
Q

resistance arm

A

distance between resistance arm and effort arm
RE
if resistance arm longer=mechanical disadvantage

66
Q

mechancial disavantage

A

cant lift as much but can do it faster

mock revision pe (41 decks)

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