Paper 1 - Physical Training Flashcards
Name 4 components of fitness.
Cardiovascular endurance
Agility
Reaction time
Speed
Balance
Strength
Power
Flexibility
Co-ordination
Muscular endurance
What does SPORT stand for?
Specificity
Progressive overload
Reversibility
Tedium
What does FITT stand for?
Frequency
Intensity
Time
Type
How do you calculate maximum heart rate?
Maximum heart rate = 220 - age
What are the 4 stages to a warm up?
Pulse raiser
Stretching
Skills practice
Mental stratergies
What are the 3 stages to a cool down?
Heightened breathing rate
Reduction in activity level
Stretching
What are the benefits to warming up?
Increases body temperature
Increases range of movement
Increases oxygen intake
Reduces risk of injury
What are the benefits of cooling down?
Helps the body to recover from the effects of exercise
Remove lactic acid and carbon dioxide
Helps to prevent and reduce the effects of DOMS
What is Tedium?
Making sure the training doesn’t become boring.
What is circuit training?
A number of activities at different stations, the athletes move between each station with periods of rest between exercises.
What is continous training?
Physical activity which involves prolonged periods of aerobic exercise.
What is fartlek training?
Interval exercise performed on different terrains, at different speeds or with different periods of work and rest.
What is high-intensity training?
Intermittent periods of high-intensity exercise with periods of recovery or low-intensity exercise.
What is weight training?
Weights are lifted in a series of movements which target different muscle groups and allow the adaptation of the muscle.
What is plyometric training?
An eccentric contraction is performed and followed by a larger, concentric contraction.
What fitness components does circuit training improve?
All fitness components.
What training improves cardiovascular endurance?
Continous training
Fartlek training
High-intensity training
What training improves muscular endurance?
Continous training
Fartlek training
High-intensity training
Weight training
What training improves power?
Weight training
Plyometric training
What improves flexibility?
Static Stretching
What training improves strength?
Weight training
Name and explain the 2 training zones.
Aerobic = 60-80% of maximum heart rate
Anaerobic = 80-90% of maximum heart rate
What are the benefits of high altitude training?
Can be useful for athletes who works aerobically.
Improves cardiovascular endurance at sea level.
What are the limitations to high-altitude training?
Benefits to high-altitude training are not long-lasting.
Altitude sickness can be experienced.
Not very accessible.
How is high-altitude training carries out?
- Athletes carry out their normal aerobic training at high-alttitude.
- Due to the lack of oxygen, the oxygen carrying the capacity of the blood is reduced at high-altitude.
- Therefore, more red blood cells are produced in order to provide the muscles with oxygen.
What are the advantages to circuit training?
It can be made appropriate for all sports.
Can work on all components of fitness.
Easy to monitor progress.
What are the disadvantages to circuit training?
Requires a lot of equipment and space.
What are the advantages to continous training?
Requires little equipment.
Easy to perform.
What are the disadvantages to continuous training?
Can become boring
Takes up a lot of time
What are the advantages to fartlek training?
Can be made appropriate for different sports.
What are the disadvantages to fartlek training?
Can become boring.
Hard to track progress.
What are the advantages to high-intensity training?
Can be performed with little equipment.
Not time consuming.
What are the disadvantages to high-intensity training?
Not appropriate for all participants.
Can become boring.
Requires high levels of motivation.
What are the advantages to static Stretching?
Easy to perform.
Requires no equipment.
What are the disadvantages to static Stretching?
Requires correct technique to avoid injury.
What are the disadvantages to static Stretching?
Requires correct technique to avoid injury.
What are the advantages to weight training?
Easy to track progress.
What are the disadvantages to weight training?
Requires specialised equipment.
Requires correct technique to avoid injury.
What are the advantages to plyometric training?
Can be performed with little equipment.
What are the disadvantages to plyometric training?
Requires correct technique to avoid injury.
What does reversibility stand for?
Loss of fitness gains when exercise is halted.
