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Sport Science > Paper 1 - Physical Training > Flashcards

Paper 1 - Physical Training Flashcards

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1
Q

Name 4 components of fitness.

A

Cardiovascular endurance
Agility
Reaction time
Speed
Balance
Strength
Power
Flexibility
Co-ordination
Muscular endurance

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2
Q

What does SPORT stand for?

A

Specificity
Progressive overload
Reversibility
Tedium

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3
Q

What does FITT stand for?

A

Frequency
Intensity
Time
Type

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4
Q

How do you calculate maximum heart rate?

A

Maximum heart rate = 220 - age

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5
Q

What are the 4 stages to a warm up?

A

Pulse raiser
Stretching
Skills practice
Mental stratergies

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6
Q

What are the 3 stages to a cool down?

A

Heightened breathing rate
Reduction in activity level
Stretching

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7
Q

What are the benefits to warming up?

A

Increases body temperature
Increases range of movement
Increases oxygen intake
Reduces risk of injury

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8
Q

What are the benefits of cooling down?

A

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

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9
Q

What is Tedium?

A

Making sure the training doesn’t become boring.

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10
Q

What is circuit training?

A

A number of activities at different stations, the athletes move between each station with periods of rest between exercises.

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11
Q

What is continous training?

A

Physical activity which involves prolonged periods of aerobic exercise.

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12
Q

What is fartlek training?

A

Interval exercise performed on different terrains, at different speeds or with different periods of work and rest.

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13
Q

What is high-intensity training?

A

Intermittent periods of high-intensity exercise with periods of recovery or low-intensity exercise.

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14
Q

What is weight training?

A

Weights are lifted in a series of movements which target different muscle groups and allow the adaptation of the muscle.

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15
Q

What is plyometric training?

A

An eccentric contraction is performed and followed by a larger, concentric contraction.

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16
Q

What fitness components does circuit training improve?

A

All fitness components.

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17
Q

What training improves cardiovascular endurance?

A

Continous training
Fartlek training
High-intensity training

18
Q

What training improves muscular endurance?

A

Continous training
Fartlek training
High-intensity training
Weight training

19
Q

What training improves power?

A

Weight training
Plyometric training

20
Q

What improves flexibility?

A

Static Stretching

21
Q

What training improves strength?

A

Weight training

22
Q

Name and explain the 2 training zones.

A

Aerobic = 60-80% of maximum heart rate
Anaerobic = 80-90% of maximum heart rate

23
Q

What are the benefits of high altitude training?

A

Can be useful for athletes who works aerobically.
Improves cardiovascular endurance at sea level.

24
Q

What are the limitations to high-altitude training?

A

Benefits to high-altitude training are not long-lasting.
Altitude sickness can be experienced.
Not very accessible.

25
Q

How is high-altitude training carries out?

A
  1. Athletes carry out their normal aerobic training at high-alttitude.
  2. Due to the lack of oxygen, the oxygen carrying the capacity of the blood is reduced at high-altitude.
  3. Therefore, more red blood cells are produced in order to provide the muscles with oxygen.
26
Q

What are the advantages to circuit training?

A

It can be made appropriate for all sports.
Can work on all components of fitness.
Easy to monitor progress.

27
Q

What are the disadvantages to circuit training?

A

Requires a lot of equipment and space.

28
Q

What are the advantages to continous training?

A

Requires little equipment.
Easy to perform.

29
Q

What are the disadvantages to continuous training?

A

Can become boring
Takes up a lot of time

30
Q

What are the advantages to fartlek training?

A

Can be made appropriate for different sports.

31
Q

What are the disadvantages to fartlek training?

A

Can become boring.
Hard to track progress.

32
Q

What are the advantages to high-intensity training?

A

Can be performed with little equipment.
Not time consuming.

33
Q

What are the disadvantages to high-intensity training?

A

Not appropriate for all participants.
Can become boring.
Requires high levels of motivation.

34
Q

What are the advantages to static Stretching?

A

Easy to perform.
Requires no equipment.

35
Q

What are the disadvantages to static Stretching?

A

Requires correct technique to avoid injury.

36
Q

What are the disadvantages to static Stretching?

A

Requires correct technique to avoid injury.

37
Q

What are the advantages to weight training?

A

Easy to track progress.

38
Q

What are the disadvantages to weight training?

A

Requires specialised equipment.
Requires correct technique to avoid injury.

39
Q

What are the advantages to plyometric training?

A

Can be performed with little equipment.

40
Q

What are the disadvantages to plyometric training?

A

Requires correct technique to avoid injury.

41
Q

What does reversibility stand for?

A

Loss of fitness gains when exercise is halted.

Sport Science (6 decks)

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