paper 1 Mr Coleman Flashcards

Question

Methods of recovery from exercise

Answer 1

Massage – reduces inflammation of tender. Increases blood flow to the massaged area which will increase blood flow (oxygen) to break down the lactic acid Ice baths – reduces swelling of muscles. Constricts the blood vessels around the muscles so that when the athlete gets out into warmer temperatures their blood vessels dilate. This rushes oxygenated blood to these muscles to help remove lactic acid Manipulation of diet-carbohydrates – Restore energy stores after exercise Rehydration – Water or isotonic drinks should be consumed to replace fluids lost during exercise in our sweat.

Answer 2

Immediate – Increased body temperature, sweaty, red skin, increased breathing rate, increased heart rate Short-term –Tiredness/Fatigued, light headed/nausea, aching muscles, DOMS, cramp Long-term – Body shape might change (increased muscle mass or weight loss), Improvement in several components of fitness (strength, muscular endurance, cardiovascular endurance, speed, flexibility. Cardiac hypertrophy (increase in size of the heart). Bradycardia (lower resting heart rate)

Answer 3

The fulcrum is between the load and the effort. Extension at the elbow and heading. An example is throwing a javelin or heading a ball

Answer 4

The load is between the fulcrum and the effort. Plantair flexion at the ankle. An example is calf raises

Answer 5

The effort is between the load and the fulcrum. | These are the most common levers and include bicep curls and swinging a tennis racket

Answer 6

Mechanical advantage = effort arm ÷ load arm Effort arm – the distance between the fulcrum and the effort Resistance arm – the distance between the fulcrum and the load

Answer 7

``` First class mechanical advantage – will vary depending on the distance of the load/effort from the fulcrum. Second-class mechanical advantage – able to lift heavy loads due to the long effort arm. Third class mechanical advantage –provides speed and a wide range of movement due to the long resistance arm. ```

Answer 8

Divides the body into left and right (sides) Flexion and extension are only movements possible Rotation around the transverse axis Sporting example for this is somersault, forward roll or running

Answer 9

``` Divides the body into front and back Abduction and adduction are only movements possible Rotation around the sagittal axis Sagittal axis goes from front to back Sporting example for this is a cartwheel ```

Answer 10

Divides the body into top and bottom Rotation is the only possible movement Rotation around the longitudinal axis Longitudinal axis goes from top to bottom Sporting example for this is a 360 twist or a discus thrower

Answer 11

Transverse axis goes from side to side flexion and extension are only movements possible links to the sagittal plane

Answer 12

Sagittal axis goes from front to back Abduction and adduction are only movements possible links to the frontal plane

Answer 13

Longitudinal axis goes from top to bottom Rotation is the only possible movement links to the transverse plane

Answer 14

Health – A state of complete physical, mental and social well-being, and not merely the absence of disease and infirmity Fitness – The ability to cope with the demands of the environment

Answer 15

The ability to move and change direction at speed while maintaining control

Answer 16

Illinois agility test. Equipment: Cones, tape, stopwatch Procedure: Set cones up, face down on the floor, on go run around the course, and record the time. Measurement: Seconds

Answer 17

The ability to maintain the centre of mass over the base of support. Dynamic balance is balance while moving. Static balance is balance while not moving

Answer 18

Stork balance test. Equipment: Stopwatch Procedure: Hands on your hips, non-balancing foot against the other knee, raise your heel off the ground so you are balancing on your toes. Measurement: Seconds

Answer 19

The ability to use two or more body parts together, smoothly and efficiently

Answer 20

Wall toss test. Equipment: Flat wall, tennis ball, stopwatch, tape Procedure: Stand 2m away from the wall, throw the ball underarm (alternating between left and right). Count how many times you caught the ball in 30 seconds. Measurement: Throws

Answer 21

The ability of the heart and the lungs to supply oxygen to the working muscles

Answer 22

Multi stage fitness test. Equipment: 20m running area, recording of the bleeps, tape, cones Procedure: Measure 20m, place cones to mark the distance, start the recording, run from cone to cone before the next beep, keep going until you cannot keep up with the pace. Measurement: Levels

Answer 23

The range of movement possible at a joint

Answer 24

Sit and reach test Equipment: sit and reach box Procedure: Sit with your legs straight and the soles of your feet flat against the box, palms down and one hand on top of the other, stretch and reach as far as possible, record the distance. Measurement: centimetres

Answer 25

The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue

Answer 26

Sit up bleep test. Equipment: Recording of the bleeps, A mat Procedure: Lie on the mat with knees bent and feet flat on the floor, arms across your chest, start the recording, sit up until back is 90 degrees then return to the floor, do as many sit-ups as possible while keeping with the beat. Measurement: Reps

Answer 27

Product of strength and speed | Strength x Speed

Answer 28

Vertical jump test. Equipment: Wall, ruler/measuring tape, chalk Procedure: Stand side-on to the wall with your feet flat, mark the highest point you can reach with the hand closest to the wall, jump as high as you can and touch the wall with the chalk, measure the distance between the first mark and the second mark. Measurement: centimetres

Answer 29

Speed is the maximum rate at which an individual is able to perform a movement or cover a distance in a period of time, putting the body parts into action as quickly as possible. Distance ÷ time

Answer 30

30m sprint test. Equipment: over 30m running space, tape, stopwatch, cones Procedure: Measure 30m, place one cone at the start and one cone at the end, on go run as fast as you can, record the time. Measurement: Seconds

Answer 31

The time it takes to respond to a stimulus

Answer 32

Ruler drop test. Equipment: A ruler, an assistant Procedure: The assistant holds the ruler, place your thumb and index finger either side of the 0cm mark, the assistant drops the ruler, catch the ruler as quickly as possible and measure the distance. Measurement: Centimetres

Answer 33

Strength is the ability to overcome resistance (maximal, dynamic, static, explosive) Maximal – The maximum force that can be generated by a muscle or muscle group Static – When muscles apply forces but the muscle stays the same length Dynamic – When muscles are applying force repeatedly (Muscular endurance) Explosive – Product of strength and speed

Answer 34

The test is the handgrip dynamometer test. Equipment: Handgrip dynamometer Procedure: Adjust the grip to fit your hand, keep your arm by your side and at a right angle to your body, squeeze the handle as hard as you can and measure. Measurement: KG

Answer 35

* To identify strengths and/or weaknesses in a performance/the success of a training programme * To monitor improvement * To show a starting level of fitness * To inform training requirements * To compare against norms of the group/ national averages * To motivate/sets goals * To provide variety to a training programme.

Answer 36

• Tests are often not sporting specific/too general • They do not replicate movements of activity • They do not replicate the competitive conditions required in sports • Many do not use direct measuring/submaximal –therefore inaccurate/some need motivation/some have questionable reliability • They must be carried out with the correct procedures to increase validity.

Answer 37

Quantitative – the measurements are facts and measure in numbers (seconds or cms) Qualitative – are based on people’s opinions and are not facts

Answer 38

S – Specificity –Matching training to the particular requirements of an activity PO – Progressive overload –An increase in training over time which much be gradual to avoid injury. Must speak about FITT (F) –Frequency –increasing how often you train (I) – Intensity –Increasing how hard you train (T) – Time –Increasing how long you train for (T) –Type –Choosing the correct training type for improvement R–Reversibility –Any improvements made from training will be lost if training stops T–Tedium –Training will become tedious if it is exactly the same every session

Answer 39

Training which involves a chain of different activities (stations) that can be selected to suit individual or activity requirements.

Answer 40

Pros: Different stations reduce tedium, equipment not always needed, can improve skill and fitness, can be aerobic or anaerobic, easily adapted Cons: Equipment (if needed) can be costly, can take time to set up, limited time at stations,

Answer 41

Training which is non-stop exercise at a steady pace without rest, involving aerobic demand for a minimum of 20 minute

Answer 42

Pros: No equipment needed, can be done on your own, health benefits, Cons: can be boring, no change of pace so not suitable for a games player, may cause injury

Answer 43

A form of continuous training which consists of variations in speed, terrain and work-to-rest ratios

Answer 44

Pros: No equipment needed, can be done on your own or in groups, change of pace/terrain makes it more interesting than continuous training Cons: Routes might be unsafe in bad weather,

Answer 45

Training with periods of exercising hard, interspersed with periods of rest or low-intensity exercise normally associated with anaerobic activities, especially HIIT

Answer 46

Pros: No equipment needed, can be adapted for anaerobic or aerobic activity Cons: Can be repetitive and therefore boring, Need to plan and keep track of sets

Answer 47

Stretching your joints as far as you can to improve flexibility Holding a stretch (isometric) for up to 30 seconds, using the correct technique is important to avoid injury

Answer 48

Pros: Increases flexibility, anyone can do it safely Cons: Not as effective as some other stretching methods, Takes a long time to go through all the muscle groups

Answer 49

The use of weights (free weights) or resistance (resistance machines) to cause adaptations to your muscles. Also a form of interval training Power and strength can be trained if a person lifts over 70% of their one-rep max. High weight X low number of reps Muscular endurance can be trained if a person lifts under 70% of their one-rep max. Low weight X high number of reps

Answer 50

Pros: Easily adapted for muscular endurance or strength, can target specific areas of the body Cons: Equipment can be expensive, need to complete technique correctly to avoid injury, using free weights requires help from a spotter

Answer 51

The use of plyometric exercises, eg bounding, depth jumping, to increase power. (An eccentric contraction followed by larger concentric contraction).

Answer 52

Pros: Can be completed with no equipment Cons: Can cause injury owing to its high intensity if not carried out correctly

Answer 53

A form of aerobic training which takes place over 2000m above sea level. The body reacts to the low levels of oxygen at high altitude by creating more red blood cells in order to carry more oxygen. When athletes return to sea level (where there is more oxygen), they will have an advantage over competitors because their oxygen-carrying capacity will have increased due to the higher number of red blood cells. However, the effects of high altitude training ware off after 2 weeks

Answer 54

Pros: Increased red blood cell production, increased oxygen-carrying capacity, greater amount of oxygen being transported to the working muscles once they return to sea level Cons: Adaptations take time, expensive to live away from home, the timing of training for competitions need to be carefully planned, altitude sickness, no effect on anaerobic athletes, fitness can decrease as it is difficult to train at the same intensity at high altitude

Answer 55

To maximise the chance of fitness adaptations taking place, you should train within your target zone Training thresholds are the boundaries of a target zone. There is an upper and a lower threshold. Maximum heart rate is calculated by 220 –your age Aerobic training zone is between 60% and 80% of your MHR Anaerobic training zone is between 80% and 90%

Answer 56

``` Factors which help injury from taking place in the first place •Complete a warm-up •Avoid overtraining •Avoid overstretching •Take adequate rest •Use taping and bracing •Wear appropriate clothing/footwear •Remain hydrated •Use correct technique ```

Answer 57

In order to peak at the perfect time for competition, athletes divide their training into different seasons. Pre-season - the period leading up to the competition. Consists of developing skills specific to the sport, improving general fitness, developing components of fitness linked to the sport. Pre-season allows athletes to regain fitness and skills lost during post-season. Competition season – the playing season. Consists of playing matches, maintaining fitness levels, limited intensity in training as this may cause fatigue, skills/set plays to improve performance. Competitive season allows athletes to maintain performance and fitness levels throughout the season. Post-season – period of recovery once the season has finished. Consists of resting to recover from the competitive season (no training), light aerobic exercise to maintain a general level of fitness

Answer 58

``` A warm up consists of 1 - Pulse raiser, 2 – Stretching, 3 – Skill-based practice, 4 – Mental preparation ```

Answer 59

Benefits – Physically and mentally prepares an athlete for exercise, increases oxygen delivery to the working muscles, increases the temperature of muscles, tendons and ligaments which helps prevent injury, increases flexibility

Answer 60

Cool down consists of: 1 – a gradual reduction in intensity which keeps breathing and heart rate elevated, 2 -Stretching

Answer 61

Benefits – prevents DOMS, helps remove lactic acid, helps remove carbon dioxide and other waste products, helps breathing and heart rate to slowly return to resting rates, helps avoid dizziness and blood pooling, improves flexibility